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Conquering
Stress & Burnout
*
ATL Share Conference 2012 Liah Kraft-Kristaine, J.D.
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Virtually all activity
involves stress.
It’s DISTRESS that
causes problems.
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Alvin Tofler: “Future Shock”
“With too much stress thrust upon us
too quickly, we tend to resist, feel
disoriented, and begin to act with
dysfunctional behaviors.”
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Stress is Epidemic:
• 40% say job is "very or extremely" stressful
• 25% say jobs is #1 stressor in their lives
• 26% say they are "often or very often burned
out or stressed by their work"
• 29% of workers report they feel "quite a bit or
extremely stressed at work"
Survey by Yale University
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You will learn:
1. To identify your stressors
2. What stress can do to you
3. How to assess your stress levels
4. How to reduce stress or its effects
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Take a few moments now to
decipher where stress is
arising in your life – so that you
can begin the stress-handling
process.
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Where
are your greatest stresses
arising from?
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IDENTIFY: Your Stressors
Outside Home Personal Life
Home Life “Special” People
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Event-Driven Stress Sources
• Death of someone close
• Divorce or Separation
• Major personal injury or illness
• Chronic health or financial problems
• Change: one major or several minor
• Deadlines/ Rushing/ Being late
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Work-Related Stress Sources
• Deadlines/ Rushing/ Being late
• Communication issues
• Co-worker and supervisor disagreements
• Lack of effective delegation
• Work Load / Work Hours/ Life Balance
• Travel Schedule
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Internal Stress Precipitators
• Pessimism
• Perfectionism
• Anger, resentment, overwhelm
• People-pleasing, care-taking
• Guilt
• Lack of Life Balance
• Past/ Future Anxiety
• Inadequate Emotional Intelligence
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What else could possibly
cause stress in your life??
• Relationships
• Kids
• Parents
• Finances / Investments
• Illness – Yours or Others
• Frustrations, Fears, Angers
• Predisposition to be a “Hot Reactor”
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Analyzing stressors
helps you to beat them.
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How do you react to
stress??
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3 PHASES OF STRESS:
1. Alarm Reaction
2. Resistance Response
3. Exhaustion Phase
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General Adaptation Syndrome:
1. Alarm Reaction
• Muscles tensed for fight or flight
• Circulation changes
• Digestion changes
• Heart rate & breathing changes
• Surge of hormones from adrenal glands
• Blood circulating adrenalin
• Blood sugar shoots up from glucose dumping
• Thymus gland contracts
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General Adaptation Syndrome:
2. Resistance Response
• Glucose depletion in liver
• Chronic over-secretion of cortisol
• Impaired immunity
• Reduction of DHEA
• Mental powers decline
• Short-term memory diminishes
• Drops in energy
• Downswings in mood with little provocation
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General Adaptation Syndrome:
3. Exhaustion Phase
• Blood pressure increases
• Other organs are “drafted” to join the battle
• Most of body’s organs & systems affected, harmed
• Enlargement of the cortex of adrenal glands
• Shrinkage of thymus gland, spleen, lymph nodes
• Decrease in white blood cells
• Excess stomach acid
• Sex hormones decline
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Why is stress so dangerous?
One word: CORTISOL
Prolonged release of cortisol
by the adrenals causes damage
to organs, to overall health, and
it kills brain cells, creating
Alzheimer-like problems.
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You should know that not
only your heart and organs
are at risk:
“Prolonged stress actually
produces brain damage.”
Richard Restak, MD
Geo. Washington School of Medicine
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SOME of the many Problems
caused by Stress
• Chronic Fatigue
• Immune Suppression
• Cardiovascular Disease
• Ulcers / Gastritis
• High Blood Pressure
• Weight Gain
• Hair Loss
• Early Aging
• Sexual Dysfunction
• Drug and/or Alcohol Dependence
• Sleep Problems
• Loss of Mental Ability
• Memory Problems
• Inability to Focus
• Communication Issues
• Mood swings
• Depression
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WHY all of these problems?
Because stress causes
biochemical responses in
your body within
microseconds.
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How do you know whether
you have
too much stress
at any one time?
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Problem:
Many people don’t know that
their bodies are reacting in a
distressed way until a major
physical issue has developed.
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Examples:
• Those who have blood pressure spikes
during mental stress are 6 times more
likely to have a heart attack or serious
cardiac event.
• People with severe increases in blood
pressure were completely unable to
feel the physiological change.
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Do a Self-Assessment
of your stress
responses and levels.
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The Five Over-Stress Danger Signs
from the N.I.H.
• Increase in physical problems and illness
• More people problems and irritations
• Increased negative assumptions & thoughts
• Increase in bad habits &/or inability
to keep healthy promises
• Chronic Exhaustion
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Self-Assessment of Stress-Related
Brain Functioning
• Misplace items, make mistakes, poor decisions
• Forget /mistrust familiar numbers & names
• Confuse facts or data relating to information
• Dissociate (on phone, in meetings, traveling)
• Sleep Problems (getting to sleep, staying there)
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Self-Assessment of Your
Personal Emotive Stress Factor
WHEN SUDDEN STRESS OCCURS,
Would your family consider you to be a …
• “Hot Reactor”
• “Moderate Mild”
• “Cool Observer”
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Are you an Optimist or a Pessimist?
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Self-Assessment of
Your Optimism Factor
WHEN “BAD” HAPPENS, WHAT ARE
YOUR ASSUMPTIONS?
WHEN “GOOD” HAPPENS, WHAT ARE
YOUR ASSUMPTIONS?
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Optimists vs Pessimists
• Are healthier
• Are more satisfied
• Have more friends
• Make more money
• Live longer
• Are more accurate
about problems that
have occurred
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OBJECTIVE of
Stress Management:
To learn to handle stress with
ease by increasing your
assimilation capacity
and resilience in order to have
the right kinds of stress at the
right levels in order to be both
challenged and fulfilled.
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Key Concepts
• Assimilation Capacity
• Assimilation Points
• Future Shock
• Resistance to Change
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Where do you spend most
Assimilation Points?
• Work requirement changes
• Management changes
• Family changes
• Health challenges
• Financial issues
• Logistics issues
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How can you
increase your resilience
and assimilation capacity
and
reduce the impact of stress?
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First,
Identify the
Type of Stress
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Identify “Stress Saboteurs”:
6 Types of Stress
NO CONTROL
• Sudden & Brief
• Sudden & Lasting
• Emerging & Prolonged
SOME CONTROL
• Sudden & Brief
• Sudden & Lasting
• Emerging & Prolonged
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12 TOOLS YOU CAN USE:
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When a stress is long-term
or continuous:
EXAMPLES:
Long-lasting problem
Irritating colleague
Family illness
Problem child
Parental deterioration
Protect Body and Brain:
1. Do something you love to do
every week
2. Take natural vitamins,
particularly B-complex
and C, drink LOTS of water
3. Learn to meditate for
shutting off worry
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Care for Body, Mind & Emotions
In times of prolonged stress,
protect the body, give safe outlet
to emotions, and reach for the
best-assessment of the situation.
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When you are out of control
emotionally:
EXAMPLES:
Anger
Frustration
Rage
Back off immediately:
4. Take Time-Outs
5. Vent to a trusted friend
6. Try a dose of Humor
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Become “Stress Hardy”
• What do you need to learn or add
to your life to improve your
“assimilation capacity”?
• What do need to subtract from your
life when you have control of it?
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When you do have
Some Control:
Examples:
Scheduling
Commitments
Choice of Activities
Stress-Control Choices:
7. Prioritize with well-being in mind
8. Closely manage multi-tasking
9. Be exceptionally organized
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Well-Organized
• Develop structures as “glue”
• Control what can be controlled
• Respond to change from a
familiar base
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When you have
No Control:
EXAMPLES:
Behaviors of others
Emotions of others
Illness of others
Traffic, Weather
Stock Market
Insulate Yourself for
Higher Resilience
10. Deliberate breathing
11. Exercise 2-3 X/day
5 days/week
12. Perceptual Therapy
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There is no such thing as
“absolute reality”.
Events are always interpreted,
judged and changed by our
“Perceptual Filter”.
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Learn to shape and guide
your own perceptions.
Take steps to improve your
judgments, assumptions and
internal dialogue.
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TAKE ACTION!
How will you begin
to do that?
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Take Heightened Care
When Under Stress:
• Physically
• Emotionally
• Spiritually
• Perceptually
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Quick Keys:
• 1. Whatever you do, do it with willingness.
• 2. Let stress go as quickly as you can.
3. Practice emotional intelligence daily.
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Herbert Bensen, M.D.
“The normal state of the mind is
not uptight. It’s relaxed, creative,
intuitive, vibrant, and intelligent.
It’s almost magical. I call the fully
relaxed mind the ‘magical mind’.”
from “The Relaxation Response”
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Liah Kraft-Kristaine, J.D.
LifeKraft Institute
www.LifeKraft.com~~~~
• Communication Skills
• Managing Skills
• Handling Workplace Negativity
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Thank You!