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Peace Be With YouSeeking Work/Life Balance in a Complex World

Facilitated by Dona Fragnoli

Roman Catholic Diocese of Albany2018 Spring Enrichment

Romans 5:1-5

1 Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ, 2 through whom we have gained access [by faith] to this grace in which we stand, and we boast in hope of the glory of God. 3 Not only that, but we even boast of our afflictions, knowing that affliction produces endurance, 4 and endurance, proven character, and proven character, hope, 5 and hope does not disappoint,

because the love of God has been poured out into our hearts through the Holy Spirit that has been given to us.

knowing that affliction produces endurance, 4 and

endurance, proven character, and proven character,

hope, 5 and hope does not disappoint,

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What is Stress?stress noun \ˈstres\ : a state of mental tension and worry caused by problems in your life, work, etc.: something that causes strong feelings of worry or anxiety: physical force or pressureMerriam Webster Dictionary

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Resiliencere·sil·ience –noun1. ability to recover readily from illness, depression, adversity, or the like; buoyancy. 2. the power or ability to return to the original form, position, etc., after being bent, compressed, or stretched; elasticity.

Ephesians 6:16-17In all circumstances, hold faith as a shield, to quench all [the] flaming arrows of the evil one. And take the helmet of salvation and the sword of the Spirit, which is the word of God.

The Stress System• Brain detects a threat• Stress response system is triggered

• Autonomic – the part of the nervous system that regulates involuntary action

• Neuroendocrine – interaction between nervous system and hormones of the endocrine glands

• Metabolic – physical and chemical processes in the body

• Immune – protects the body • Hypothalamus-pituitary-adrenal

axis activatedStress is not always bad

http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&docid=rwkFaOZRQXAMQM&tbnid=MNBft62Zg1VAqM:&ved=0CAUQjRw&url=http://solutionsforresilience.com/2013-03/how-resilience-is-like-a-rubber-band/&ei=1VrZUpq6N7TTsATovoHwCQ&bvm=bv.59568121,d.eW0&psig=AFQjCNF85jOIc3aizK1yPCCIKPvWXJ44bA&ust=1390062442123243

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Short Term Effects of Stress Increased blood flow to the muscles activated by diverting blood flow from other parts of the body.

Increased blood pressure, heart rate, blood sugars, and fats in order to supply the body with extra energy.

The blood clotting function of the body speeds up in order to prevent excessive blood loss in the event of an injury sustained during the response.

Short Term Effects of Stress

Increased muscle tension in order to provide the body with extra speed and strength.

The pupils dilate to help see with increased clarity.

Energy is diverted from non-essential systems.

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Long Term Effects of Stress

Compromised immune systemWeight gain/obesity

Muscle fatigue/lethargy

Heart disease

High blood pressureSkin problems

Digestion issues

Sexual dysfunction

Diabetes

Depression

Headaches

Easily agitated, frustrated, and moody

Feeling overwhelmed, loss of control

Having difficulty quieting your mindDepression

Avoiding others

Quick tempered

Low self esteem

Constant worrying

Racing thoughts

Forgetfulness and disorganization

Inability to focus

Poor judgmentBeing pessimistic

Increase in mistakes

Difficulty in making decisions

Negative self-talk

PHYSICAL EMOTIONAL COGNITIVE

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What is Peace?peace noun : 1. a state of tranquility or quiet2. freedom from disquieting or oppressive thoughts or emotions 3. harmony in personal relations 4. a state or period of mutual concord between governments 5. used interjectionally to ask for silence or calm or as a

greeting or farewell Origin of PEACEfrom Latin pac-, pax; to agree — pactLatin pax, meaning "peace, compact, agreement, treaty of peace, tranquility, absence of hostility, harmony." Merriam Webster Dictionary

What is Peace?Peace I leave with you; my peace I give to you. Not as the world gives do I give it to you. Do not let your hearts be troubled or afraid. John 14:27

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“Every morning when the alarm goes off, we have a totally new opportunity to do what we want with the hours we have been gifted. And we are gifted with that clean slate every day for the rest of our lives.”~Hyrum Smith

Seeking Peaceful Work/Life BalanceStrategies That Work

Awareness & Assessment Shifting Perspectives Gratitude & Appreciation Prayer Recovery & Relaxation Wellness Coaching

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Awareness & Assessment

Identify areas that are out of balance

Identify your current stressors

Recognize unhealthy behaviors

Honestly look at the effects of your current approaches

How effective are your current methods

Consider solutions

Awareness Assessment

What HATS do you wear?

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Worksheet

WorkFamilyFriendships / relationshipsRecreationPhysical / healthy activityPersonal / spiritual / religious growthCommunityHousehold

We don’t see things as they are,we see things as we are.

~Anais Nin

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Awareness & Assessment▪ Personal Power

▪ Event▪ Process▪ React

VictimizationEntitlementResentmentSelf Pity

RescueBlameControlling

S t r e s s c a u s i n g v a l u e s / b e l i e f s

One way to get high blood pressure is to go mountain climbing over molehills.

Earl Wilson

http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0CAcQjRw&url=http://www.godslastmessage.com/light-bulb/&ei=85ZLVbnhMrSTsQTK7IC4CQ&bvm=bv.92765956,d.cWc&psig=AFQjCNGR3PNiCjSeOs3y4wx1-ckRz58Zpg&ust=1431103578018281http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjXuerSk4TMAhUEhYMKHZLSD_kQjRwIBw&url=http://www.vintagewinter.com/collections/vintage-mountaineering-and-antique-climbing&bvm=bv.119028448,d.amc&psig=AFQjCNG5N_EOOLn6mrSwRFLxgdnaYkOWog&ust=1460380512877888

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Awareness & Assessment

Be aware of self talk Shift focus from problems and

weaknesses to possibilities and strengths.

Ask – What’s good about this? Ask for help / look for solutions Accept limitations

The last of human freedoms – the ability

to choose one’s attitude in a given set

of circumstances.Viktor Frankl

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Shifting Perspectives

Observing the boldness of Peter and John and perceiving them to be uneducated, ordinary men, they were amazed, and they recognized them as the companions of Jesus. Acts 4:13

Shifting Perspectives is NOT . . .

• Only looking on the

bright side

• Ignoring real problems

and issues

• Pretending problems do

not exist

• Minimizing feelings

and/or events

• Sugar-coating bad news

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Shifting Perspectives IS . . .

• Keeping things in proper

perspective

• Embracing imperfection

• A pathway toward

alleviating unnecessary

worry

• Finding the good while

acknowledging the difficult

• Being solutions oriented

• Healthy

Shifting Perspectives

Make peace with your alligators

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It is not happy

people who are

thankful.

It is thankful people

who are happy.Author Unknown

Find moments of beauty Gratitude journal Say thank you Practice random acts of kindness Engage in 2 minute daily gratitude sessions Receive gratitude with grace

Gratitude

engage in mindfulness

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Gratitude and Appreciation

Gratitude can transform common days into Thanksgiving, turn

routine jobs into joy, and change ordinary opportunities into blessings. William Arthur Ward

List ➢ 5 things for which you are grateful

What makes you

smile?

http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjR3qrNysrMAhVIHD4KHRXxB4QQjRwIBw&url=http://izquotes.com/quote/393598&bvm=bv.121421273,d.cWw&psig=AFQjCNE81avBG8STtTevB2iMIbyU8K16Ig&ust=1462800377161547

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Meditative Prayer

Published Prayers

Contemplative

Prayer Books

Journal

Music

Reading Scripture

Silent / Listening

Breath Prayers

Intercessory

Rosary

Recovery and RelaxationRecovery or “down time” is critical for resilience

• Practice • relaxation• deep breathing• mindfulness

• Short and long term benefits• Calendar magic!

https://www.youtube.com/watch?v=9lapehlOKyQhttps://youtu.be/9lapehlOKyQiframe width="560" height="315" src="https:/www.youtube.com/embed/9lapehlOKyQ" frameborder="0" allowfullscreen>

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Build a Social Network• Family• Friends

• Volunteering• Group activities

• Community involvement

Recovery and Relaxation

meetup.com

volunteermatch.org

Man who waits for roast

duck to fly into mouth must

wait very, very long time.

Chinese Proverb

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WellnessNUTRITION

• Maintain a fairly regular eating schedule• Eat for energy• 5-7 servings of fruits and vegetables

daily• Consume whole, fresh foods as much as

possible• Eat protein with every meal or snack• Read the ingredients label• Drink water

WellnessEXERCISE

• Make it enjoyable• 30 minutes/day • Take a hike• Play a sport• Take a fitness

class

• Schedule fitness• Schedule regular checkups

• Bike to work• Challenge yourself• Workout with a friend• Expect it to be hard at

first

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WellnessSLEEP

• Create a sleep routine• Remove distractions• Get into a stretching routine• Meditate• Avoid caffeine • Make your bedroom a good sleep environment• Use progressive muscle relaxation exercises• Keep a notepad or sticky notes next to your bed

Coaching

Anxiety Panic attacks Impaired health Failing relationships Depression Hopelessness Feeling overwhelmed PTSD, OCD, etc.

Health insurance Employee Assistance

Program Family doctor Parish Priest

When to ask for help Who to ask for help

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ful·crumˈfo͝olkrəm,ˈfəlkrəm/

nounthe point on which a

lever rests or is supported and on

which it pivots.a thing that plays a

central or essential role in an activity, event, or

situation.

Guided Meditation

https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&ved=0ahUKEwj02rPgrv3LAhXEuB4KHS8wBwgQjRwIBw&url=https://snapshotvignettes.wordpress.com/tag/seesaw/&bvm=bv.119028448,bs.2,d.amc&psig=AFQjCNHe7veb6Rq7Hl9KTPUiGJ2e4Axdew&ust=1460147280723074

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Questions?

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http://www.google.com/url?sa=i&rct=j&q=thank+you&source=images&cd=&cad=rja&docid=MbxxyroFD7b0xM&tbnid=GAqQxQt38lBw6M:&ved=0CAUQjRw&url=http://ericjacobsononmanagement.blogspot.com/2012/05/knowing-when-to-say-thank-you-to-your.html&ei=YO5dUaywLtLj4AOKtIHQDw&bvm=bv.44770516,d.dmg&psig=AFQjCNEhu2oam3CGeau54LQjz1cATahWDg&ust=1365196634254139