W O R K - L I F E B A L A N C E A N D S T R E S S M A N A G E M E N T F O R T H E C A M P U S V I S I T S

P R O F E S S I O N A L

Walking the Tightrope

M E R I D E T H R A Y J A Y M E S H E P H E R D

K A T H R Y N W H I T Z K E

G E O R G I A T E C H

What is stress?

How can you recognize stress?

Physical Muscle tension, heart rate & blood pressure, breathing rate,

sweating, hands & feet get cold, upset digestion, headaches

Mental/Emotional Anxiety, irritability, restlessness, concentration difficulties

Behavioral Avoidance, social withdrawal, conflict, sleeping problems

Eustress Distress

Motivates

Focuses energy

Short-term

Perceived as within our

coping abilities

Feels exciting

Improves performance

Causes anxiety

Can be short- or long-term

Perceived as outside of our coping abilities

Feels unpleasant

Decreases performance

Can lead to mental and physical problems

Types of Stress

How does stress affect you?

How does stress affect your work?

What do you value?

Achievement Friendships Physical challenge

Advancement and promotion Growth Pleasure

Adventure Having a family Power and authority

Affection (love and caring) Helping other people Privacy

Arts Helping society Public service

Challenging problems Honesty Purity

Change and variety Independence Quality of what I take part in

Close relationships Influencing others Quality relationships

Community Inner harmony Recognition (respect from others, status)

Competence Integrity Religion

Competition Intellectual status Reputation

Cooperation Involvement Responsibility and accountability

Country Job tranquility Security

Creativity Knowledge Self-Respect

Decisiveness Leadership Serenity

Democracy Location Sophistication

Ecological awareness Loyalty Stability

Economic security Market position Status

Effectiveness Meaningful work Supervising others

Efficiency Merit Time freedom

Ethical practice Money Truth

Excellence Nature Wealth

Excitement Being around people who

are open and honest Wisdom

Fame Order (tranquility,

stability, conformity) Work under pressure

Fast living Personal development Work with others

Financial gain Freedom Working alone

How do you currently spend your time?

The Myth of Work-Life Balance

You can never have a 50-50 balance

Needs/ values are situational

Focus on aligning your values with your time

Reevaluate how you are spending your time

Recognize where you feel tension or conflict

Learn to recognize this stress and make changes

LONG -TERM STRATEGIES

How can we manage this stress?

Eliminate Stressors When Possible

Time management

Limit setting and prioritization

Restructuring work/ family activities

Assess what parts of the stressful situation are within

your control and take action on those

Increase your support system, even by one

Develop a Plan

Physical exercise and conditioning

Good nutrition

Planning a balanced life

Regular adequate sleep

Making sure you are spending your hard work in

a way that is consistent with your own goals

Build your social and professional support

Develop/keep a positive attitude

HOW CA N I DEA L WITH

DA ILY STRESS?

But I’m stressed right now!

Quick Ways to Reduce Stress

Schedule regular social activities

Follow a fitness plan

Pursue a hobby

Volunteer

Write a manifesto

Ask for help

Make others laugh

Make an escape list

Embrace a morning ritual

Stop making excuses

Be accountable

Mind-body Approaches

All counteract the stress response, and elicit the “relaxation response” Decrease muscle tension

Lower heart rate & blood pressure

Lower breathing rate

Hands & feet get warmer

The mind directs to body to relax, and then the mind follows the body as it relaxes

Examples of Mind-Body Approaches

Abdominal breathing

Progressive muscle relaxation

Meditation:

Mental imagery

Focusing

Developing awareness

Yoga, tai chi

One Minute Mindfulness Exercise

Closing Discussion Questions

How do you manage stress?

Looking forward how do you or would

you allocate your time?