There are Three Approaches:

Enactive
Proactive
Reactive
These create a new environment without
the stressors the stressors.
Anticipatory Stressors
Planning and Prioritizing
Encounter stressors
Interpersonal Competence
Skillful Delegation Skillful Delegation
Time Stressors
Time management
Skillful Delegation Skillful Delegation
Situational Stressors
Work Redesign
Building Resilience by Balancing Life Activities and Putting
f
g y g g
Variety into Life.
Physiological Resilience
Proper diet
Cardiovascular conditioning through Exercise
Psychological Resilience
Balanced lifestyle The Pie Chart Method
H d P li Hardy Personality
Small-wins strategy
Deep-relaxation techniques
Social Resilience Social Resilience
Support system
Mentors
Team work Team work
These are temporary coping mechanisms: These are temporary coping mechanisms:
Muscle relaxation
Meditation
Rehearsal (Self-Talk)
Deep breathing
Reframing Reframing
Exercise
Introduction to specific techniques
Re-framing
Re-framing is a technique to change the way you
look at things in order to feel better about them.
There are many ways to interpret the same situation
so pick the one you like. Re-framing does not
change the external reality, but helps you view
things in a different light and less stressfully.
Change Your Thoughts g g
Strategy: Rewrite Self-talk
You can reduce stress by changi ng your You can reduce stress by changi ng your y g g y y g g y
outlook on the si tuation: outlook on the si tuation:
Its overwhelming
I l l take i t step by step.
Thi s ti me thi ngs can be
Here we go again
This wont work
Thi s ti me thi ngs can be
di ffer ent.
I l l gi ve i t another tr y.
I should help out in my childs
classroom
I ts okay to say no
someti mes.
Life is 10% what you make it and 90% how you take it. Irving Berlin
Change Your Thoughts
Strategy: Rewrite Self-talk
Rev i s e u n s p o k en r u l es an d r eg u l at i o n s :
I cant stand...
I have to be...
P eople should be...
Its always or never...
Life is 10% what you make it and 90% how you take it. Irving Berlin
Positive Thinking Positive Thinking
Forget powerlessness, dejection, despair, failure
Stress leaves us vulnerable to negative
suggestion so focus on positives; gg p ;
Focus on your strengths
Learn from the stress you are under
Lookfor opportunities Look for opportunities
Seek out the positive - make a change.
Be Assertive Be Assertive
Assertiveness helps to manage stressful
situations, and will , in time, help to reduce
their frequency. Lack of assertiveness often q y
shows low self - esteem and low self -
confidence Thekeytoassertivenessisverbal confidence. The key to assertiveness is verbal
and non - verbal communication. Extending our
f i ti kill ill i range of communication skills will improve our
assertiveness.
A problem shared is a problem halved
Develop a support network through friends or Develop a support network through friends or
colleagues to talk with. Its not always events
that are stressful but how we perceive them. that are stressful but how we perceive them.
Writing a diary or notes may help release
feelings feelings.
Humour
Good stress - reducer
Applies at home and work Applies at home and work
Relieves muscular tension
Improves breathing Improves breathing
Pumps endorphins into the bloodstream - the bodys
natural painkillers natural painkillers
Diversion and Distraction
Take time out
Get away from things that bother you
Doesnt solve the problem
Reduce stress level
Calm down Calm down
Think logically
Change Your Lifestyle g y
Diet
S ki & Al h l Smoking & Alcohol
Exercise
Sleep Sleep
Leisure
Relaxation
Benefits of Exercise
Uses up excess energy released by the Fight or Flight p gy y g g
reaction.
Improves blood circulation
Lowers blood pressure
Clears the mind of worrying thoughts
Improves self image Improves self image
Makes you feel better about yourself
Increases social contact
Benefits of Relaxation
L bl d Lowers blood pressure
Combats fatigue
Promotes sleep Promotes sleep
Reduces pain
Eases muscle tension
Managing Time and Prioritizing
URGENT NOT URGENT
Managing Time and Prioritizing
I
ACTIVITIES:
Crises
II
ACTIVITIES:
Prevention, Learning,
R l ti hi b ildi
t
a
n
t
Pressing Problems
Deadline Driven Projects
Relationship building
Recognizing new
opportunities
Planning recreation
I
m
p
o
r
t
Planning, recreation
Health
III
ACTIVITIES
IV
ACTIVITIES
n
t
ACTIVITIES:
Interruptions, some calls
Some mail, some reports
S ti
ACTIVITIES:
Trivia, busy work
Some mail
S h ll
I
m
p
o
r
t
a
n
Some meetings
Proximate, pressing matters
Popular activities
Other peoplespriorities
Some phone calls
Time wasters
Pleasant activities
N
o
t

I
Other peoples priorities