DE-STRESSING AT WORK & MANAGING ENERGY LEVELSPresentation by Has Razwi

Why we’re here

Because we don’t want to look like this guy

It gets worse

Then it’s just a vicious cycle

Symptoms of Stress• Fatigue• Headaches• Heart Palpitation• Sleep Deprivation• Depression• Anxiety• Pessimism• Overwhelmed

7 Deadly Stressors1. Long hours2. Heavy workload3. Boring work4. Insufficient skills5. Poor relationships with colleagues or managers6. Distractions7. Physical work environments

Some major stressors require intervention and/or assistance • Bullying, Harassment, Trauma, Death…• These are stressors with serious consequences

• Look for Fair workplace policies or equivalent• As an employee, if you are in need of assistance seek out the

Employee Assistance Program (EAP)• As a manager, if you are in need of assistance, managerAssit

could help

The habits & skills we need1) Long hours

• Stand up more• Look around you more

The habits & skills we need1) Long hours

• Use mouse with other hand at times

The habits & skills we need1) Long hours

• Eat more greens

The habits & skills we need2) Heavy workload

• Schedule

The habits & skills we need2) Heavy workload

• Use Daily bullet point lists

The habits & skills we need2) Heavy workload

• Gamify (start thinking of tasks as missions in a game – giving yourself points/rewards for successfully completing them – there are mobile apps for this)

The habits & skills we need2) Heavy workload

• Stop multi-tasking

The habits & skills we need3) Boring work

• Use job crafting

The habits & skills we need3) Boring work

• Use Music to control moods

The habits & skills we need3) Boring work

• Once again, Gamify (thinking of tasks as missions in a game – giving yourself points/rewards for successfully completing them – there are mobile apps for this)

The habits & skills we need4) Insufficient skills

• Invest time and effort in upskilling

The habits & skills we need4) Insufficient skills

• Embrace Continuous improvement (Kaizen)

The habits & skills we need4) Insufficient skills

• Use the 20m&n method (practice something 20 minutes in the morning to fire up short-term memory & 20 minutes at night to fire up long-term memory retention – quickest way to become an expert)

The habits & skills we need5) Poor relationships with colleagues or managers

• Invest time in social capital (invite colleagues and managers to coffees and/or lunches)

The habits & skills we need6) Distractions

• Use the Urgent-Important Matrix

The habits & skills we need6) Distractions

• Use the Urgent-Important Matrix

1. Manage

The habits & skills we need6) Distractions

• Use the Urgent-Important Matrix

1. Manage 2. Focus

The habits & skills we need6) Distractions

• Use the Urgent-Important Matrix

1. Manage 2. Focus

3. Avoid

The habits & skills we need6) Distractions

• Use the Urgent-Important Matrix

1. Manage 2. Focus

3. Avoid 4. Limit

The habits & skills we need7) Physical work environment

• Tidy it up• Pretty it up