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7/31/2019 STRESS Handling
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Facilitated by
Yin Hong Shuen
Handling Stress
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Objectives
Understand causes of Stress
Apply stress management techniques Implement a Stress management
strategy
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Myths
Myth #1: All stress is bad.
Myth #2: Planning my time just takes moretime.
Myth #3: I get more done in more time whenI wisely use caffeine, sugar, alcohol ornicotine.
Myth #4: The busier I am, the better I'm usingmy time.
Myth #5: I feel very harried, busy, so I musthave a time management problem.
Myth #6: I feel OK, so I must not be stressed.
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CHANGES createsstresses
which impacts on
YOU and
OTHERS
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Understanding STRESS
Called the invisible disease
Defined as any interference thatdisturbs ones healthy mental andphysical wellbeing
Harmful to
individual (lowers immune system) families and society
Organization (Billions$)
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STRESS
Can be a killer (Japanese karoshi)
Infectious ; result in destructive
behavior Breakup homes
Create drug / alcohol dependence
Causes problems to companies: Low quality of service Staff turnover
Poor reputation
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STRESSORS + Individual Make-up
= Stress Response
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I II
III IV
URGENT NOT URGENT
IMPORTANT
Not
IMPOR
TANT
Emergencies /crisis / Deadlines
/ Fighting fires
Prioratizing /clarifying missionand values/Preparing / Buildingnetworks relationships /
training / prevention
Certain reports /mails / meetings /phone calls andother interruptions
Excessive TV /surfing / and otherfrivolousdistractions
Where is your current source of stress?
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SELF CREATED STRESS
- Resulting from commonexpectations or beliefs
People must treat me fairly People who I like and respect must like and respect me
People must keep their promises People must keep confidences People must recognize that Im special
and treat me accordingly People must reward my hard work and sacrifice People must not gossip about me
People must tell me the truth People must recognize and appreciate my talents People I help must help me back
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Keep your Self-Respect
Form realistic goals
Learn to accept limitations in yourself
Learn from mistakes and avoidnegative self-talk
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Relaxation ResponseCalming your mind
Pick a brief phrase or word that reflects your basicbelief system
Choose a comfortable position
Close your eyes Relax your muscles
Become aware of your breathing, start using yourfaith-rooted focus word OR any other word that
you have selected (e.g. One or Love etc) Maintain a passive attitude
Continue for a set period of time (10 to 20 mins)
Practice the technique daily
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Positive Stress
(Eustress) Increased Focus
Higher Performance
Peak EfficiencyFollowed by
Relaxation
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Negative Stress
(Distress) Remain in Excited State
Ongoing cycle
Pattern-Becomes way of Life
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COMFORT ZONE
O
P
T
I
M
A
L
RUSTOUT BURNOUT
Too muchToo little
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3 Major Factors
Demands placed on You Element of Uncertainty
Something that Matters
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Behavioral Change-An
Ongoing Process
Identify Stressors Listen for Symptoms Take Action/Find Solutions
Awareness
(to break cycle)
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7 Ways to Handle StressHead-On
Practice deepbreathing in tightsituations
Visualization Take a break -
exercise/fresh air
Reframe yourperception of reality
If problem isimportant, confrontit directly if possible
Call a friend forsupport
Work off steam -
find a place to yellor cry
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Stress ManagementTechniques
Relaxation Techniques
Develop a Positive Attitude
Develop a Positive Lifestyle Focus on a Balanced Lifestyle
Focus on what you can control versus
what you can not
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8 Ways to Handle Stress
Long-Term
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Ways to Handle StressLong-Term
Exerciseregularly/get
plenty of sleep
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Ways to Handle StressLong-Term
Learn a relaxationtechnique/
develop a hobbyor activity youenjoy
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Ways to Handle StressLong-Term
Find a place toescape i.e. the
beach, woods
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Ways to Handle Stress
Long-Term Schedule FUN, it
wont just happen
Find people toTALK /w aboutprobems
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Ways to Handle Stress
Long-Term
Reduce or
eliminate use ofharmful substances
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Ways to Handle StressLong-Term
Eliminate source ofstress; changeattitude/negative
self talk Go easy on self;
dont be too critical