taming your stress - benefits.nmsu.edu · identify major sources of stress learn how body reacts to...
TRANSCRIPT
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Stress ManagementTaming Your Stress
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Agenda
Identify major sources of stress
Learn how body reacts to stress
Gain strategies for coping with stress
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Workplace Cost
$50-150 billion annually
Absenteeism
Diminished productivity
Employee turnover
Direct medical, legal, insurance fees
60-80% of industrial accidents
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Types of stress
Eustress/Positive Distress/Negative
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What are your stressors?
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Sources of Stress
Physical Stress…
Pain
Heat or cold
Infections
Inflammation
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Other Sources of Stress
Psychological Stress…
Intense worry or other psychological
stressor
Psychological environments at work or
home
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How stress affects your body
Brain senses stress
Sends message to
glands and
nervous system
Nervous system
transmits messages
to your body
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And then…
Adrenalin speeds up heart
Blood pressure rises
Blood clotting time is reduced
Sugar is pumped to fuel muscles
Cholesterol & fats are mobilized
Cortisol is released
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The results…
Damage to circulatory system
Digestive tract problems
Damage to lungs, muscles, joints
Hastened process of aging
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Our response to stress
External or internal?
Differences in interpretation
1. Lens of previous experience
2. Relative health of person
3. Mental health and positive outlook
4. Feeling of control – or lack of control
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Acute Stress
Noise
Isolation
Danger
Imagining a threat
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Acute Stress
Crowding
Hunger
Infection
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Chronic Stress
On-going highly
pressured work
Loneliness
Long term
relationship
problems
Persistent
financial worries
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Signs of stress - Activity
What are your physical and emotional
signs of stress?
1. Warning signals
2. Reactions during stressful encounter
3. After-effects of stressful event
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Strategies for Coping
1. Preventing negative stress
2. Dealing with stress “in the moment”
3. Handling feelings after an event
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Prevention:
Becoming “Stress Hardy”
Effective work skills
Assertive communication
Cooperative work relationships
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More Stress Hardiness
Physical activities
Healthy habits
Hobbies
Quiet pursuits
Expressing
emotions
Humor/creativity
Social relationships
Pets
Positive thinking
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Negative Self-Talk
Situation: You are working on a new project
and it isn’t going well.
Negative self-talk:
I am so stupid! Why can’t I get this?
It seems the harder I try, the worse it gets.
I am just no good at this.
I might as well give up.
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Positive Reality
Positive reality:
I have finished projects like this before with
good quality results.
I know that I can be persistent and improve
my skill.
I have been successful before, and I will be
this time, too.
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During a Stressful Encounter
Breathe! Count to ten
Positive self-talk, “I can handle this.”
Active listening and neutral voice tone:
“So, you are saying that my report was not
what you wanted.”
Ask questions: “How can I make it
better?”
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Use Team Approach
Mention common goals: “We both want
the best possible care for clients.”
State commitment to mutually agreeable
solution.
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After Stressful Encounter
Change physical location: go for a
mindful walk, do vigorous exercise
Talk to yourself (out loud!) Ask “How
serious is this?”
Give yourself a pep talk!
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Rate the Experience
On a scale of 1 to 10, what is your honest
rating of situation?
How important will this be in a year?
A month? Next week?
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Write!
Write about what happened
What have you learned?
Acknowledge your progress
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A Closer Look at Your Stress
What is your fear?
What is the worst thing that could
happen?
What are your options?
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Watch your language!
This is a disaster! – OR – challenge,
opportunity, situation
This will ruin my life! – OR – “This will be
difficult, but I will handle the situation.”
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Your Control
What can you control in this situation?
What is outside of your control?
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Your Experience
Similar situation in your past?
How did you handle it?
What evidence do you have that you can
cope?
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Managing Your Stress – Use
Your Senses!
Vision
Hearing
Taste
Smell
Touch
Kinesthetic
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Final Thoughts
Review stress management tips
Commit to add a new habit
Follow through
You can do it!
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Thank you!