2. Stress Management

7/30/2019 2. Stress Management

1/32

Stress Management


2/32

Learning Objectives

Define stress and identify what

triggers it.

Learn how to manage stress.


3/32

Topics

Recognizing Stress

Steps to prevent and manage stress


4/32

RECOGNIZING STRESS


5/32

How can we define stress?

A response to any situation wefind challenging, frightening, or

difficult

Stress is your bodys way of responding to any

kind of demand. It can be caused by both

bad and good experiences.

The confusion created when one's mind overrides

the body's basic desire to beat up that person who

desperately deserves it.


6/32

The Stress Cycle

An event occurs ofneutral value or

meaning

The individualappraises whether theevent is a threat or a

challenge

Bio-chemicals are

released toenhance the abilityof ones mind and

body to respond

The individualresponds to the

threat or challengethrough fight or

flight

The bio-chemicals

are depletedthrough the xertionto meet the threat

or challenge

Fatigue follows thedepletion of bio-

chemicals from theexertion

After a period ofrest,the individual

is able to


7/32

Positive Stress

Motivation and awareness

Challenging situations

Sense of urgency and alertness


8/32

Negative Stress

Headaches, digestive problems, skin

complaints, insomnia and ulcers.

Harmful effect on mental,

physical and spiritual health.


9/32

Common causes of Stress

Most of the stress we

experience is self-generated

Depends to a large extent on

how we perceive ourselves.

Self-generated stress is something of a paradox,

because so many people think of external causes

when they are upset.


10/32

Common external causes of stress

Major life changes

Work

Relationship difficulties

Financial problems

Being too busy

Children and family


11/32

Common internal causes of stress

Inability to accept uncertainty

Pessimism

Negative self-talk

Unrealistic expectations

Perfectionism

Lack of assertiveness


12/32

Common Symptoms of Stress


13/32

Stress Leads to Burnout

Exhaustion

Unhappiness

Detachment

Disillusioned

Helpless

Worn out


14/32

What stresses you?

What are your triggers?

What are the triggers in

A call center that bring out the worst in you?

How do you react to these triggers?

Activity: Your Stress


15/32

STEPS TO PREVENT AND MANAGESTRESS


16/32

Steps to prevent & manage Stress

1. Prevent

2. Become Aware

3. Change what can be changed

4. Control thoughts & emotions

5. Take action to relieve the stress


17/32

1. Prevent

Maintain your emotional reserves

Build your physical reserves.

Maintain personal Space

Reduce the intensity of your emotional reactions

Learn to moderate your physical reactions to stress

Eliminating Stress From Your Environment


18/32

2. Become Aware

Self-Monitoring:

A. Identify Symptoms

B. Identify thoughts, emotions & attitudes

C. Recognize the stress source

D. Evaluate how much control you have over the stressorE. Recognize what can be done about it

h h b h d


19/32


Focus on what is in your control

versus out of your control

Recognition that thoughts impactyour behavior and emotions

Keep a flexible and revolving door approach to thetypes of activities you choose to reduce stress

3 Ch h b h d


20/32


Stress is related to control

Focus on what is inYOUR control

Put aside events, people,situations that are out of your

control

4 C l h h & i


21/32


Thought: (Negative)There is no point in even

trying!

Mood/Emotion: (Low)Feel worthless, discouragedBehavior: (Reduced)Avoid people, situations,become less active

Thought Behavior Emotion Cycle

4 C t l th ht & ti


22/32


Thoughts impact your behaviorStress comes from our

perception of the situation

Technically, the actual situation is not stressful,

our perceptions MAKE IT stressful

Sometimes we are right, sometimes we are wrong

There are common distortions that we all make

in our thoughts

4 C t l th ht & ti


23/32


Top 10 Thought Distortions

All or Nothing Thinking Overgeneralization

Mental Filter Disqualifying the

PositiveJumping to Conclusions Catastrophizing or

Minimizing

Emotional Reasoning Should StatementsLabeling & Mislabeling Personalization

4 C t l th ht & ti


24/32

4. Control thoughts &emotions

Stop and evaluate

Find something positive about thesituation

Remember the last time you felt

frustrated

Frustration/Irritation

4 C t l th ht & ti


25/32

Watch for early signs of

anger

If you start to get angry, stop

what you're doing

Picture yourself when you're

angry

Anger/Aggravation


4 C t l th ht & ti


26/32

Be respectful

Be assertive

Dislike


4 C t l th ht & ti


27/32

Don't surround yourself with worry and

anxiety

Focus on how to improve the situation

Try deep-breathing exercises

Write down your worries in a worry log

Worry/Nervousness


4 C t l th ht & ti


28/32

Look at your mindset

Adjust your goal

Record your thoughts

Smile

Disappointment/Unhappiness


5 Take action to elie e the st ess


29/32


5 Take action to relieve the stress


30/32


Strategies to Reduce Stress

What is a coping strategy?

Process of managing stressful situations

Deliberate and planned approach Goal: reduce, tolerate, or minimize stress

Individualized

Create a coping strategy toolbox

A real or imaginary box collecting coping

strategies that are successful for you



31/32


Eat well- balanced diet, fluids low

in calories/caffeine (H20!).

Reward yourself for a job well done.

Sleep well.Write in a journal.

Create time each day to decompress.

Plan out some healthy snacks and lunches.

Exercise: any activity that you find enjoyable.

Talk with friends, peers, avoid gossip and hurtful

conversations.

Pair enjoyable activities or tasks with less

enjoyable activities or tasks.

Daily Routine Strategies



32/32


Targeted Strategies

Change your thoughtsThought stopping

Positive thinking

Re-framing

Relaxation techniques

Controlled or Deep Breathing

Body Relaxation Training

Body stretchingMeditation techniques

Focusing on an object or picture

Focus on a sound

Imagery

Documents

2. Stress Management