Student Workbook - Stress Management

8/13/2019 Student Workbook - Stress Management

1/31

Stress Management

Stress Management

Student Workbook

Course Overview

Overview

Todays workforce is experiencing job burnout and stress in epidemic proportions.Workers at all levels feel stressed out, insecure, and misunderstood. Many feel thedemands of the workplace have become too much to handle. The financial impact ofstress on corporate anada is staggering. This workshop explores the causes of suchstress, and suggests appropriate initiatives for the company and its employees toundertake.

Learning Objectives

!nderstand that stress is a positive, unavoidable part of everybodys life

"ecogni#e the symptoms that tell you when you have $chronic stress overload%

&dentify those situations in your life that cause you the greatest stress

&dentify those actions which add to your stress

hange the situations and actions that can be changed

'eal better with situations and actions that cant be changed

My Objectives

(


2/31

Stress Management

Crazy Captions

)our job is to come up with a caption for each wacky picture* the more creative, thebetter+ )ou need to hurry, too, because your team has only five minutes.

Defining Stress and how it Affects Us


3/31


4/31

Stress Management

(0. 'eath of a close friend 10

(8. hange to a different line of work 13

(9. hange in number of arguments with spouse 14

LIFE EVENT (During Past 24 Months) STRESS POINTS

/. -oreclosure of mortgage or loan 1/

(. hange in responsibilities at work 9

. 2on or daughter leaving home 9

1. Trouble with in


5/31

Stress Management

5/. ?acation (1

5(. hristmas (

5. Minor violation of the law ((

)our Total

The more changes you have, the more likely you are to get sick. =f those people withover 1// @ife hange !nits, almost 9/A get sick in the near future* with (4/ to 99 @ifehange !nits, about 4/A get sick in the near future* and with less than (4/ @ife hange!nits, only about 1/A get sick in the near future.

What are some of the causes of stress in your life

#hat is Stress About$

Stress is about changing !ifesty!es%

Stress is about power%

Stress is about se!f&esteem%

Stress is about change%

'our Change&(riend!y )uotient

4


6/31

Stress Management

*art +, 'ou

&n the situations described below, four reactions or coping methods are given. 7utyourself in each scene and check all those responses you would actually use, leaving

blank the ones you would rarely or never use. Write the number B(B by your favouriteresponse.

(. &f & were asked to choose the designs & find pleasing from those below, & would selectC

a.DDDDD b.DDDD c.DDDD d.DDDD

. &f my company reduced our insurance benefits package, & wouldC

a.DDDD talk to the benefits officer about it.

b.DDDD discuss it with others to see if they feel as & do about it.

c.DDDD seek additional insurance to compensate for lost benefits.

d.DDDD wonder if my company is in financial trouble* review my career options.

1. &f a friendEcolleague cancelled our luncheon at the last possible moment, & wouldC

a.DDDD confront the person about his or her behaviour.

b.DDDD ask around to see if this person has cancelled with others.

c.DDDD think what to do with the free time and how it affects my schedule.

d.DDDD assess whether there was a good reason for cancelling.

5. &f & were sent for training in a field totally new to me, & wouldC

a.DDDD look forward to learning something entirely new.

b.DDDD get information from others who have had the training.

3


7/31

Stress Management

c.DDDD bone up on information that would help me with it.

d.DDDD evaluate how useful it would be to me.

4. &f & were transferred to another city, & wouldC

a.DDDD picture myself living and working there.

b.DDDD find out more about the place by talking to everyone.

c.DDDD call a realtor to settle the housing issue.

d.DDDD review the social, personal, and financial pros and cons.

3. &f & were to notice one of my parentsF health declining, & wouldC

a.DDDD contact my parentFs doctor for an opinion.

b.DDDD talk it through with parents, relatives and friends.

c.DDDD read up on the illness and its symptoms

d.DDDD try to determine just how serious it really is.

0. &f an important relationship suddenly ended, to my surprise, & wouldC

a.DDDD become more active socially, plunge into new interests, develop a new skill.

b.DDDD join support group on break


8/31

Stress Management

c.DDDD begin a letter


9/31

Stress Management

c.DDDD tune out everything going on around me* outline the essential information.

d.DDDD decline until & have time to prepare more fully.

(1. &f & were challenged when discussing a topic & know well, & wouldC

a.DDDD relish the controversy, if the challenger is witty and friendly.

b.DDDD ask the challenger to say more about his or her views, and then paraphrase tofurther clarify.

c.DDDD compare our points of view and attempt to get consensus.

d.DDDD review how & came to my conclusions* wonder if the challenger has more data.

To score, add the number of (st choices you checked in a,b,c,and d, and enter them hereC

a.DDDD b.DDDD c.DDDD d.DDDD.Gdd them up for a total of DDDDDD

*art -wo, ome

1 !ouseho"# Tas$s

DDDD & perform chores that are non


10/31

Stress Management

DDDD & have a scheduled vacation each year.

DDDD & vacation with my spouseEroommate regularly.

DDDD & sometimes add vacation excursions to my business trips.

DDDD & sometimes go on the spur of the moment.

DDDD & have a place to retreat to Hmountains, shoreI

DDDD & travel abroad.

& Trans'ortation

DDDD & drive to and from work alone.

DDDD;ecause work and shopping are nearby, & can bicycle there.

DDDD ;us transit is nearby and affordable

DDDD & can carpool to work.

DDDD& can share transportation with friends for errands.

DDDD & have a company car Hor company carpoolI.

DDDDMy schedule allows me to travel to work when traffic is light.

DDDD& am not responsible for transporting children, relatives or friends.

5. -inances

DDDDThere are other income earners in my household.

DDDD& have income other than my working wages.

DDDDMy income has some incentive features.

DDDD& could earn money from non


11/31

Stress Management

DDDD& am eligible for a retirement plan.

DDDD& get money from such sources as alimony, spousal pensions benefits etc.

DDDD& have investments.

DDDDredit andEor venture capital are accessible to me.

Mea"s

DDDD& eat a wide variety of foods from simple meals to ethnic dishes to gourmet.

DDDDMenus are not the same as they were five years ago.

DDDD=ther members of the household usually like to try new things.

DDDD;ecause & freJuently dine alone, & am free to eat what & like.

DDDDMore than one person prepares meals in my household.

DDDD& have a variety of cooking methods Hoven, microwave, crock


12/31


13/31

Stress Management

DDDDWe are taskEtime


14/31

Stress Management

DDDDo idea is too silly to be considered.

DDDDThere is time for pet projects.

DDDDWeE& brainstorm regularly.

DDDD"esources for new projects are available.

DDDDew products and techniJues have high priority.

DDDDLxtra effort and innovations are rewarded.

or$ Setting

DDDD&Ewe have ample and up


15/31

Stress Management

7art =ne H)ouI DDDDD x O DDDDDD out of (/5

7art Two HKomeI O DDDDDD out of 45

7art Three HWorkI O DDDDDD out of 55

TotalO DDDDDD out of /

The total is your hange


16/31

Stress Management

Stress and -ime

Think of time management tips that have worked for you in the past and incorporate theminto your list.

-he Stress -a0

osts of stress on the job can includeC

Lrrors

Gbsenteeism

onflict

@ow morale

Kigh staff turnover 7oor decisionsEno decisions

Gccidents

hat are the s-m'toms o/ stress oer"oa#. ,hen our 0o#ies hae res'on#e# too man-

times to the Fight or F"ight %a""5

e a"" 'a- a stress ta6. ,hether ,e $no, it or not hat is the 'ri%e -ou 'a- /or -our

stress5

hat #o -ou nee# to %hange5

(3


17/31

Stress Management

ot sure yet whether you need to make any changes Try the 2tress &nventory to see ifyou are in danger of burning out.

Stress 1nventory

"ate each statement as it applies to you on a scale of ( to 4 with a ( meaning never, rarely, 1 sometimes, 5 often and 4 always.

S%ore Statement

& am unclear about what is expected of me.

My co


18/31

Stress Management

& do not have enough supervision Htoo much or too littleI.

& do not have the opportunity to use my knowledge and skills.

& do not receive meaningful work assignments.

& feel that it is hopeless to change the system.

My pay is too low.

My department or agency lacks enough funds to accomplish its goals.

& have too much paperwork for me to do an effective job.

&t seems like & have to make all the decisions around the office.

& feel exhausted even when & get enough sleep.

& get angry or irritated easily.

& worry at night and have trouble sleeping.

& have recurring headaches, stomach aches, or lower back pain.

& find it difficult to unwind at the end of the day.

& find it difficult to empathi#e with clients about their problems.

& tend to categori#e clients rather than listen to their individual needs.

& generally seem to express negative attitudes.

& have been increasing my use of tobacco, drugs, or alcohol.

& find that & am always watching the clock.

&f you scoredC

;elow 14C )ou are in good shape and show almost no job stress.

13


19/31

Stress Management

2nergizer

@ook through your wallet, purse or briefcase and see how many of the following itemsyou can find for your team. )our team scores one point for each item collected.

7icture of a close relative

redit card without a signature

GG card

'ry cleaner receipt

:rocery list

Membership card for ostco

Gspirin, Tylenol, Gnacin

anadian tire money

;eaver nickel

;lack comb

Llectronic beeperEpager

2wiss army knife

Money clip

-itness club card

offee club card

oupon for any foodErestaurant item

G mint

ontact lens case

Matches from a restaurant in any town

anadian stamp

(9


20/31

Stress Management

Managing Stress

These three factors impact our ability to manage stressC

7ersonality

ature of =rgani#ation

Nuality of 2upport

Which of these three can we change

*ersona!ity

3ature of Organization

)ua!ity of Support

/


21/31

Stress Management

Stress and 4ender

"esearch tells us that men and women react differently to stress and that differingsituations create their stress. -or example, one study done at the !niversity of Glbertafound that women wake in the morning with their lowest stress levels. These levels climb

as they rush around the house getting everyone ready for work and school. Their stresslevels rise until they get to work when they begin to drop back a bit. Their stress levelsslowly rise again during the day and continue to rise as they come home and look afterkids, dinner and household chores. Their stress levels usually dont drop again until theyare ready for bed.

Men on the other hand rise with lower stress levelsQusually lower than their matesstress levels if he is married. They dont rise significantly until the drive to work. Thenlevels begin a slow climb that continues throughout their day. Kowever, as they leavework their stress levels begin to drop and continue dropping after they arrive home.:enerally they retire with low stress levels.

This is a generali#ed version of what happens to stress levels with each gender and ofcourse there are many variations of this scenarioC women without children and highpressure jobs, men whose stress levels begin to rise the minute their feet hit the floor inthe morning and who are in demand until the end of the day. Kowever, for many, this willring true.

-a/ing Care of 'our 5ody and 'our Mind

There are four pillars that support stress management.

7oo# nutrition

E6er%ise

(


22/31

Stress Management

Strong su''ortie re"ationshi's


23/31

Stress Management

Re"a6ation te%hni8ues

1


24/31

Stress Management

-hree 5asic Stress Management Strategies

When we have situations that cause our stress levels to rise, we have three basic strategieswe can use. We can alter or change the situation, figure out how to avoid the situation, oraccept the situation and alter our response to it.

A!ter

Avoid

Accept

5


25/31

Stress Management

Drainers and (i!!ers

Persona" Drainers

?isuali#e the way you usually spend your day. Then list the least rewarding aspects ofyour day


26/31

Stress Management

Persona" Fi""ers

?isuali#e the way you usually spend your day. Then list the better aspects of your day


27/31

Stress Management

-he 6Less Stress6 Lessons

;ody 2can

;reathing Through )our 'iaphragm

2tretching

?isuali#ation

2ensory Gwareness

Lating Gwareness

0


28/31

Stress Management

*!an for the (uture

This guide will lead you step


29/31

Stress Management

4I &dentify your resources. What special strengths and skills can you bring to bearon the problem Who will support you in the process

3I 2pecify your goals. What do you want to happen To feel To change To

accomplish To increase or decrease To learn ;e very specific.

& want DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD& want DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD& want DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD& want DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD& want DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD& want DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD

0I -ormulate a clear plan of action. ;ased on the changes you want to make and the

goals youFve set, what specifically can you do

8I :o back and rate each of these potential action plans according to these criteriaC

&s it specific

'oes it avoid radical change

'oes it have long


30/31

Stress Management

9I ow, what exactly will you do &nclude details on freJuency, starting point,ending point, etc.

1/


31/31

Stress Management

(/I Gdd a creative touch. reativity makes any plan more enjoyable and usually

more successful. Kow could you spice up your commitment HLxaggerate it 'oit backwards Minimi#e it ombine it with something omplicate it 'o itwith a friend 'o it a different timeI

((I "eward yourself. What special treats will you give to yourself when youaccomplish some or all of your plan

Documents

Student Workbook - Stress Management