Note to Self: Relax

SBDI Wellness:There’s no safety

without it

2010 SBDI PDS

So many hats…

• Driver/Attendant• Classroom/BTW Trainer• Dispatcher/Router• Manager/Asst. Manager• Head mechanic/Mechanic• Etc.

Group by job title

• Identify note-taker• Identify spokesperson• Brainstorm stresses• Choose top 5• Report back to

group

•Students• Traffic•Residents• Extenuating life circumstances•School bus drivers•Supervisors

Stress Builders•Cynicism•Criticism•Comparing•Competing•Complaining•Contending©Steven Covey

Stress Consequences

• Health – illness, weight management, stamina, poor sleep

• Performance – accuracy, attentiveness, teamwork

• Personal life – maintain relationships, no time and energy for hobbies, travel, reading, music, etc.

Stress Solutions Reduction or Relief?

• Reduction: Make changes in job and life situations that reduce stress

• Relief: Find activities that serve to release the stress of the job situation and life

• WE NEED TO DO BOTH!

What do you do to…

Response –

Reactive or Proactive?

1. Be proactive2. Begin with the end in mind3. Put first things first4. Think win-win5. Seek first to understand and

then be understood6. Synergize7. Sharpen the saw8. Find your voice and help

others find theirs© Steven Covey

OTJ Stress Reduction

• Clarification of job description & job priorities

• Development of clear policies and procedures

• Cross training with other employees

• Organizational software• Motivating staff activities

Workspace Redesign

• Ergonomic furniture and computer setup

• Reduce clutter• Improve storage• Reduce foot traffic/noise• Hourly stretch breaks from

computer

Let’s Loosen

Up!

Back/Side Stretch:• Interlace your fingers and lift your arms over your head,keeping the elbows straight.Press arms as far back as you can. To stretch your sides, slowly lean to the left and then to the right.

Middle/Upper Back Stretch:• Hold your right arm with your left hand just above the elbow.Gently push your elbow toward your left shoulder. Hold stretch for 5 seconds. Repeat with your left arm.

Back Curl: (also stretches your legs)• Grasp your shin. Lift the leg off the floor. Bend forward (curling your back), and reach your nose to your knee. Repeat with theother leg.

Upper Back Stretch: (Alsohelps stretch your arms, hands,fingers and shoulders)• Sit or stand tall with your backstraight. Interlock your fingers,palms up. Stretch arms abovehead until straight and hold for20 seconds. Ensure your tummymuscles are tight and tucked in,and do not arch your back. Relaxand repeat. Inhale and exhalewith controlled breathing.

Standing Back Bends:(Stretches the anterior trunk, hips and joints in the lower back.)• Place your hands in the small of your back and slowly bendbackwards until you feel a gentle stretch in your trunk. Remember that stretching should not cause any pain. Hold the stretch for 3 seconds and repeat 10 times.

Workspace Redesign

• Ergonomic furniture and computer setup

• Reduce clutter• Improve storage• Reduce foot traffic/noise• Hourly stretch breaks from

computer• Feng Shui

Office Feng Shui• Do -- Have a clear view of the entrance• Don't -- Face a wall while you work. • Do -- Define your personal area. • Don't -- Let items pile up on the floor. • Do -- Put symbols of future goals above your

eye level. • Don't -- Let a bad work chair undermine your

performance. • Do -- Build trust by integrating organic

materials• Don't -- Become distanced from your dreams. • Do -- Draw attention to your achievements. • Don't -- Let items pile up on your desk.• © Stephanie Dempsey

• Healthy eating: reduce fat, red meat, refined carbohydrates, sugar, alcohol, processed foods, additives, sweeteners

• Exercise – Aerobic, strength and flexibility

• Preventive therapies – chiropractic, aroma, acupuncture, massage, Reiki

• Sleep : apnea relief

Physical Relief

Mental/Spiritual Relief

• Reading• Music• Meditation• Self-help strategies• Hobbies• Pets • Faith journey• Interest groups• Honest relationships

Change quotes…

If you don't like something change it; if you can't change it, change the way you think

about it. ~ Mary Engelbreit

1952 -

Change quotes…

When we are no longer able to change a situation, we are

challenged to change ourselves. 

~ Victor Frankl1905-1997

Change quotes…

Man's yesterday may ne'er be like his morrow;

Nought may endure but Mutability.

~ Percy Bysshe Shelley 1792–1822

What are these people?

1. They stay connected2. They’re optimistic3. They’re spiritual4. They’re playful5. They give back6. They pick their battles7. They stay healthy

What are these people?

1. They stay connected2. They’re optimistic3. They’re spiritual4. They’re playful5. They give back6. They pick their battles7. They stay healthy

They are Resilient!

Note to self : Reduce and Relieve StressOrganizationalWorkspace PhysicalMental/Spiritual

Do it for…

You Them