StressManagement Additional Techniques

There are Three Approaches:

• Enactive

• Proactive

• Reactive

These create a new environment without the stressorsthe stressors.

Anticipatory StressorsPlanning and PrioritizingEncounter stressorsInterpersonal CompetenceSkillful DelegationSkillful DelegationTime StressorsTime managementSkillful DelegationSkillful DelegationSituational StressorsWork Redesign

Building Resilience by Balancing Life Activities and Putting f

g y g gVariety into Life.

Physiological ResilienceProper dietCardiovascular conditioning through ExercisePsychological ResilienceBalanced lifestyle – The Pie Chart MethodH d P liHardy PersonalitySmall-wins strategyDeep-relaxation techniquesSocial ResilienceSocial ResilienceSupport systemMentorsTeam workTeam work

These are temporary coping mechanisms:These are temporary coping mechanisms:Muscle relaxationMeditationRehearsal (Self-Talk)Deep breathingReframingReframingExercise

Introduction to specific techniques

Re-framing

Re-framing is a technique to change the way you look at things in order to feel better about them.

There are many ways to interpret the same situation so pick the one you like. Re-framing does not change the external reality, but helps you view things in a different light and less stressfully.

Change Your Thoughtsg gStrategy: Rewrite Self-talk

You can reduce stress by changing your You can reduce stress by changing your y g g yy g g youtlook on the situation:outlook on the situation:

“It’s overwhelming” “I’ll take it step by step.”

“This time things can be “Here we go again”

“This won’t work”

This time things can be different.”

“I’ll give it another try.”

“I should help out in my child’s classroom” “It’s okay to say ‘no’

sometimes.”

“Life is 10% what you make it and 90% how you take it.” – Irving Berlin

Change Your ThoughtsS trategy: Rewrite Self-ta lk

Revise unspoken rules and regulations:

I can’t stand...

I have to be...

People should be...

It’s a lways or never...

“Life is 10% what you make it and 90% how you take it.” – Irving Berlin

Positive ThinkingPositive ThinkingForget powerlessness, dejection, despair, failure Stress leaves us vulnerable to negative

suggestion so focus on positives;gg p ;•Focus on your strengths•Learn from the stress you are under•Look for opportunitiesLook for opportunities•Seek out the positive - make a change.

Be AssertiveBe AssertiveAssertiveness helps to manage stressful

situations, and will , in time, help to reduce their frequency. Lack of assertiveness often q yshows low self - esteem and low self -confidence The key to assertiveness is verbalconfidence. The key to assertiveness is verbal and non - verbal communication. Extending our

f i ti kill ill irange of communication skills will improve our assertiveness.

‘A problem shared is a problem halved’Develop a support network through friends orDevelop a support network through friends or colleagues to talk with. It’s not always events that are stressful but how we perceive them.that are stressful but how we perceive them.Writing a diary or notes may help release feelingsfeelings.

Humour

Good stress - reducerApplies at home and workApplies at home and workRelieves muscular tensionImproves breathingImproves breathingPumps endorphins into the bloodstream - the body’s natural painkillersnatural painkillers

Diversion and Distraction

Take time outGet away from things that bother youDoesn’t solve the problemReduce stress levelCalm down Calm down Think logically

Change Your Lifestyleg y

DietS ki & Al h lSmoking & AlcoholExerciseSleepSleepLeisureRelaxation

Benefits of ExerciseUses up excess energy released by the ‘Fight or Flight’ p gy y g greaction.Improves blood circulationLowers blood pressureClears the mind of worrying thoughtsImproves self imageImproves self imageMakes you feel better about yourselfIncreases social contact

Benefits of Relaxation

L bl d Lowers blood pressureCombats fatiguePromotes sleepPromotes sleepReduces painEases muscle tension

Managing Time and PrioritizingURGENT NOT URGENT

Managing Time and Prioritizing

IACTIVITIES:Crises

IIACTIVITIES:Prevention, Learning,R l ti hi b ildita

nt

Pressing ProblemsDeadline Driven Projects

Relationship buildingRecognizing new opportunitiesPlanning recreation

Impo

rt

Planning, recreationHealth

IIIACTIVITIES

IVACTIVITIESnt ACTIVITIES:

Interruptions, some callsSome mail, some reportsS ti

ACTIVITIES:Trivia, busy workSome mailS h llIm

port

an

Some meetingsProximate, pressing mattersPopular activitiesOther people’s priorities

Some phone callsTime wastersPleasant activities

Not

I

Other people s priorities