Stress Management to Enhance Mental and Physical Energy in the Workplace

Presented by: Wendy Walsdorf, MFT and Beth Argus, MFT of the UCLA Staff and Faculty Counseling Center UC Academic Advising Conference May 5th, 2006

Introduction and Goals

Introduction - EAP Learn the mind-body connection
to stress Learn techniques to manage stress at home or in the workplace

Centenerian Personality* What we can learn from 100 yr olds

Sense of humor Sense of hope Engagement Coping with loss Stress reduction No catastrophic illness Not obese Rarely smoke

*Information taken from presentation by Monika White, PhD, President\CEO Center for Healthy Aging, Santa Monica, CA on Aging Smart.Aging Well, March 2006

Why is Stress Reduction Important?

1/3 of our longevity is inherited. That means that
we have control over 2/3*

Brain waves study (Jon Kabat-Zin, Psychology Today,

2004)

The more you learn techniques, the faster your

body will go into a relaxation state
*Information taken from presentation by Monika White, PhD, President\CEO Center for Healthy Aging, Santa Monica, CA on Aging Smart.Aging Well, March 2006 http://www.centerforhealthyaging.org/map.php

What are your stressors and how does stress manifest for you physically, behaviorally, mentally?

Symptoms of stress
Moderate Stress
Tension headaches Lack of concentration Indigestion Muscle tension

Severe Stress
Chest pain High blood pressure Palpitations Trembling

Tight jaw
Sweaty palms Cold hands Restlessness Loss/increase appetite Sleep Disturbance

Allergies
Phobias Fatigue Confusion Depression/anxiety Insomnia/Oversleeping

BIOLOGY
Hormones & The Brain Glands / Nerve Cells Secreted by:

Epinephrine / norephinephrine
(adrenal glands) VERY POTENT! Adrenalin Rush Primitive Survival SYMPATHETIC NERVOUS SYSTEM + heart rate + blood pressure +perspiration +muscle tension +blood flow

Necessary
Hyper-arousal Real or imagined

Effective Stress Management

Sound knowledge of the bodys reaction to perceived stress

Sound knowledge of mental, physical, emotional and spiritual factors associated with stress

Utilization of several coping techniques to work towards a resolution of the causes of stress

Regular practice of relaxation/ exercise routine to maintain balance of the body

Balancing work and home life

Hobbies/getaways
Know limitations/ boundaries

Movie*
A+B=C Strategies for Managing Stress
*Taken from film Short Circuiting Stress. Changing the way you think about stress with Robert S. Eliot, M.D.

Mindfulness: Dont just do something, sit there

A strategy to keep attention in the present Observation without judging Acceptance of what is occurring in the
moment No intent to change anything Awareness of every thought and emotion Allows feelings to emerge without resistance

Benefits of Mindfulness

Takes us out of a doing state Helps us to live more fully Keeps us in the here and now Expands our awareness of ourselves De-conditions our responses Affects our physiology in a positive way Helps us to respond, rather than react

Helpful Reminders for Mindfulness

Turn off the automatic pilot Focus on sensations Live each second fully Observe thoughts and reactions, dont judge Ride the wave of feelings Practice mindfulness daily

Examples of the Mindful Experience

Enjoyment of food, music, scenery,

conversation, interactions Tolerance Renewed energy Remembering things Slowing down Enjoyment, peace

Mindfulness Exercise

Sit comfortably Concentrate on your breath Observe the feeling When thoughts drift, return to your breath Observe thoughts, acknowledge them Label thoughts as thinking Use breath as an anchor Practice daily for five minutes daily to start

How can you incorporate mindfulness in the workplace?

Refer to handout

How to Create your Own Environ Program

The Environ Machine at UCLA (Photo by Reed
Hutchinson for UCLA Today)

Components of the Environ Stress Reduction Chamber

Lights Aromatherapy Purified Air Relaxation Tapes Measures (body temperature, emotions, muscle tension) No Interruptions Set time

Your Personal Relaxation Tools

Techniques (mindful meditation,

progressive relaxation, visualization) Relaxation Tapes (refer to handout) Biodots Aromatherapy (refer to handout) No interruptions Scheduled time and place

Progressive Relaxation*
The purpose of this exercise is to tense and relax different muscle groups. While relaxing focus on the feeling of letting go of tension. Hands and Arms make a fist, then relax. Armsbend the hands back at the wrist. Shoulders and neck pull shoulders up to ears and head down into your shoulders. Now relax. Cheeks and jaw: Grin from ear to ear. Face and nose-Wrinkle up your nose. Now relax. Stomach- Tighten all the muscles in the stomach. Relax. Legs and feet-Push legs and feet down hard on the floor. Relax. *Source: Ollendick (1978)

Relaxation Meditation

Sit in a comfortable position with back straight Close your eyes Imagine a relaxing scene Let the music help you to relax and focus. Playing background music helps to improve your focus and helps to stop unwanted thoughts. You can repeat this exercise anywhere including in your office during your lunch break.

Conclusion
A little stress reduction goes a long way. Practice techniques daily. 2. Be mindful of your thoughts, actions, and behaviors and come back to the present moment. 3. Stress reduction varies from person to person. Pick techniques that work for you.
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