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Powerpoint presentation on Work Life - Family - Balance
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Work/Life/Family BalanceWork/Life/Family BalanceStrategies for a Stress-Free LifeStrategies for a Stress-Free Life
Some Quick Facts About Some Quick Facts About Stress and the WorkplaceStress and the Workplace Americans are working longer and harder. 46% of working adults view their jobs as very stressful
or extremely stressful. 81% percent of respondents suffer from the ill effects
of stress at least once a week. In a survey of medical and personnel directors of
Fortune 1,000 companies, 70% said mental health problems were fairly or very pervasive.
Stress costs employers about $150 billion annually in workers’ compensation claims, absenteeism, turnover, and health and disability claims, reducing profits by about 10%.
Stressors and Work–Family ConflictStressors and Work–Family Conflict
Stressors
Dissatisfaction
Frustration
Depression
Work–Family Conflicts
Work and Family Stress on Employee
Work Versus Family
Creates Leads toTriggers Possible
Outcomes
http://www.youtube.com/watch?v=WaFFeVzwbOg
What is stress?What is stress?
Stress - the “nonspecific
response of the body to
any demands made upon
it.”
Stressor – any physical,
psychological, or social
Condition that initiates
the stress response,
and can be either positive
or negative.
Types of StressTypes of Stress
EUSTRESS - “good stress” Initiates emotional & psychological growth. Generates & initiates action. Leads to increase performance and improved
health. Provides the experience of pleasure, can
accompany a: Birth Graduation Purchase of a home Development of a new relationship
Typical Relationship BetweenTypical Relationship BetweenPerformance and StressPerformance and Stress
Too Little Stress Optimum Stress Excessive Stress
Low Amount of Stress High
Lev
el o
f
Per
form
ance
Low
(poor)
High
(excellent)
Types of StressTypes of Stress
DISTRESS - “bad stress” Results in negative responses. Can interfere with physiological &
psychological functioning. Long term distress may result in disease or
disability.
Homeostasis - the body’s attempt to
maintain a physiological balance.
Stress disrupts the balance.
Chronic StressChronic Stress
Long-term stress that occurs when a person is continually in a stress-response condition.
Can lead to illness or even death.
Increases risk for CV disease, hypertension, eating disorders, ulcers, diabetes, and cancer.
Physical EffectsPhysical Effects
Increased susceptibility to illness Chronic high blood pressure Ulcers Headaches and migraines, backaches, and
body pains Diarrhea, heartburn, gastritis, inflammation of
the pancreas Exacerbation of acne, psoriasis, herpes, hives,
and eczema Infertility
Emotional EffectsEmotional Effects
Loneliness, depression, feelings of hopelessness
Irritability Anger, hostility, violence Disorganization Conflicts Mood swings Sleep problems
Behavioral EffectsBehavioral Effects
Alcohol abuse Drug abuse Excessive smoking Disordered eating Compulsive behaviors Ineffective use of work/leisure time Overreaction to mild work pressure
What causes you stress?What causes you stress?
Jobs and The Workplace Balancing family and work Financial Problems http://www.youtube.com/watch?v=pCOOonGSEYo
Personal Relationships Children Daily Hassles / Being Too Busy
Most and Least Stressful JobsMost and Least Stressful Jobs
Most Stressful:Most Stressful: President of the
United States Firefighter Senior corporate
executive Race car driver Taxi driver
Least Stressful:Least Stressful: Medical records
technician Janitor Forklift operator Musical instrument
repairer Florist
Where do you think Charleston County Parks & Recreation Employees Rank?
What is Work Life Balance?What is Work Life Balance?
• Employers who allow flexibility and provide work life benefits will attract and retain the best employees.
• Employees whose personal lives are under control are more effective in the workplace.
• http://www.youtube.com/watch?v=AshMtJtr3GU
Is your life in balance?Is your life in balance?
Does your family feel stressed too?Does your family feel stressed too?
What a Day!
Determining Your PrioritiesDetermining Your Priorities
What are the essential components to a quality life?
What are you truly passionate about in life?
What do you value most? Rank order these areas of your life
according to the amount of time and energy you spend on each.
Values and PrioritizingValues and Prioritizing
Many of us are very knowledgeable about taking care of ourselves.
We know we should: Eat right Exercise daily Make time for relaxation Pursue spiritual wants and needs
WE KNOW IT SO WHY DON’T WE …..
Values and PrioritizingValues and Prioritizing
……DO IT???
The number one reason
that most people give for
not doing what they
feel they “should” do
is?
TIME!
Managing Your PrioritiesManaging Your Priorities
Time and energy must be spent on priorities.
Utilize a system that will serve to remind you of your priorities.
Plan time to refuel the tank.
Learn how to say YES
as well as NO
It’s easier to say no to unwanted tasks if you’ve already committed to something you do want to do.
Work-Life BalanceWork-Life Balance
Establish your ABSENCE
as well as your PRESENCE
Set a schedule for being physically elsewhere and unavailable, and stick to it.
Work-Life BalanceWork-Life Balance
Do aLITTLE BIT OF EVERYTHING
as well asALL OF ONE THING
Master the art of multitasking.
Work-Life BalanceWork-Life Balance
Determine your TASKS
as well as your PRIORITIES
Many activities, small and large, are the steps that lead to your goal.
Work-Life BalanceWork-Life Balance
Work until your TIME IS UP
as well as until your TASK IS DONE
Approach every task with the goal of making progress during a specific amount of time, then move on to the next task to
maintain forward momentum.
Work-Life BalanceWork-Life Balance
Bring some of your
HOME TO WORK
well as some of your
WORK TO HOME
You live in both worlds; look for ways to bring them together
Work-Life BalanceWork-Life Balance
Seek to INTEGRATE YOUR PROFESSIONAL
AND PERSONAL ACTIVITIES as well as to
SEPARATE WORK AND PLAY
Doing so can maximize your effectiveness and satisfaction in both spheres.
Work-Life BalanceWork-Life Balance
Evaluating a Stressful Evaluating a Stressful Lifestyle Using Life GoalsLifestyle Using Life Goals Work: Performance objectives, challenge, opportunity
to learn, sense of accomplishment, financial rewards, relationships with coworkers, subordinates, supervisors
Family: Quantity and quality of time spent with spouse, significant other, children, parents, siblings, extended family
Personal: Leisure activities, social life, physical health, spiritual development
We constantly juggle these goals, shifting time and energy between goals and trying not to “drop the ball” for any goal.
This juggling act reflects the amount of stress in our lives.
Stress ManagementStress Management
Lifestyle Techniques
Time Management
Cognitive Restructuring
Relaxation Techniques
1. Lifestyle Techniques for1. Lifestyle Techniques for Managing Stress Managing Stress
Social Support Communication
Skills Healthy Diet Adequate Sleep Regular Exercise
Desk YogaDesk Yoga
1. Neck Rolls Let your chin drop down to your chest. Begin to circle your neck slowly, taking the right ear to
the right shoulder, the head back, and then the left ear to the left shoulder.
Try to keep the shoulders relaxed and not to hurry through areas of tightness.
Take 3-5 rolls and then switch directions and take another 3-5 rolls.
Desk YogaDesk Yoga
2. Cat – Cow Stretch Bring both feet flat on the floor. Bring
your hands onto your knees. On an inhale, arch the back and look up
toward the ceiling. On the exhale, round the spine and let
your head drop forward. Repeat for 3-5 breaths.
Desk YogaDesk Yoga
3. Seated Forward Bend Push your chair back from your desk. Bring
both feet flat on the floor. Interlace your fingers behind your back. Straighten your arms, drawing the interlaced
fingers down. Fold at the waist, bringing your interlaced
hands over your back. Rest your chest on your thighs and release
your neck.
Desk YogaDesk Yoga
4. Eagle Arms Take your arms out to either side,
parallel to the floor. Bring the arms forward, crossing the right arm over the left and bringing the palms to touch.
Lift the elbows while keeping the shoulders sliding down your back.
Repeat with the left arm over the right.
Desk YogaDesk Yoga
5. Seated Spinal Twist Turn so you are sitting sideways in your
chair. Bring both feet flat on the floor. Twist towards the back of the chair,
holding the back with both hands. Turn the chair the other way and repeat.
Desk YogaDesk Yoga
6. Wrist Stretch Stand up. Turn your hands so that the
wrists face your computer and the fingers face the edge of the desk.
Lean in to the wrists and flatten your palms as much as possible.
Back off if you feel pain.
2. Time Management 2. Time Management
The Problem is Severe By some estimates, people waste about 2 hours per
day. Signs of time wasting:
Messy desk and cluttered (or no) files Can't find things Miss appointments, need to reschedule them late
and/or unprepared for meetings Volunteer to do things other people should do Tired/unable to concentrate
32%
23%11%
6%
9%
9%
1%
3%6%
Sleep
WorkTV
Leisure
Eating
Travel
IllnessDressing
Religion
How we spend our dayHow we spend our day
Know YourselfKnow Yourself
Morning Person Long Concentration Procrastinator Work well under a
deadline Extrovert
Night Owl Short
Concentration Do things NOW Don’t work well
under a deadline Introvert
Manage YourselfManage Yourself
Schedule hard work during your “up” time
Break up projects into manageable segments
“To do” lists with deadlines Do high priority work when you work
best Know how to recharge your energy!
Be “Time Wise”Be “Time Wise” Do it now Say no Start projects as soon as they are assigned Divide each task into small, manageable
chunks Use small pockets of time well Use your best time well Don’t put things off Turn off the TV Try the 10-minute ticker
3. Cognitive Restructuring3. Cognitive Restructuring
How Can you Change the Way youHow Can you Change the Way you
Think About Stress?Think About Stress? Don’t worry about things you can’t control Regain control: problem solve & ID solutions Reasonable expectations Sense of humor Flexibility with self & others
Relaxation TechniquesRelaxation Techniques
Progressive relaxationhttp://www.youtube.com/watch?v=KxQJIiu9tK0
Visualization or Imageryhttp://www.youtube.com/watch?v=zf3IIYbllts
Mediation Deep Breathinghttp://www.youtube.com/watch?v=-j5Z4E2wkh4
Biofeedback
Stress ManagementStress Management
May require a variety of methods Must learn to recognize the body’s negative
signals and what causes them Recreate stressful events and consider
different outcomes Avoid or minimize contact with stressor Change attitudes and/or situations
If all else fails…If all else fails…