Handling Stress

Facilitated by Yin Hong Shuen

Objectives Understand causes of Stress Apply stress management techniques Implement a Stress management strategy

Myths

Myth #1: All stress is bad. Myth #2: Planning my time just takes more time. Myth #3: I get more done in more time when I wisely use caffeine, sugar, alcohol or nicotine. Myth #4: The busier I am, the better I'm using my time. Myth #5: I feel very harried, busy, so I must have a time management problem. Myth #6: I feel OK, so I must not be stressed.

CHANGES creates stresses which impacts on YOU and OTHERS

Understanding STRESS
Called the invisible disease Defined as any interference that disturbs ones healthy mental and physical wellbeing Harmful to individual (lowers immune system) families and society Organization (Billions$)

STRESS
Can be a killer (Japanese karoshi) Infectious ; result in destructive behavior Breakup homes Create drug / alcohol dependence Causes problems to companies: Low quality of service Staff turnover Poor reputation

STRESSORS + Individual Make-up = Stress Response

URGENT

NOT URGENT

IMPORTANT

I
Emergencies / crisis / Deadlines / Fighting fires

Prioratizing / clarifying mission and values /Preparing / Building networks relationships / training / prevention

II

Not IMPORTANT

Certain reports / mails / meetings / phone calls and other interruptions

Excessive TV / surfing / and other frivolous distractions

III

IV
Where is your current source of stress?

SELF CREATED STRESS

People must treat me fairly People who I like and respect must like and respect me People must keep their promises People must keep confidences People must recognize that Im special and treat me accordingly People must reward my hard work and sacrifice People must not gossip about me People must tell me the truth People must recognize and appreciate my talents People I help must help me back

- Resulting from common expectations or beliefs

Keep your Self-Respect

Form realistic goals Learn to accept limitations in yourself Learn from mistakes and avoid negative self-talk

Relaxation Response
Calming your mind

Pick a brief phrase or word that reflects your basic belief system Choose a comfortable position Close your eyes Relax your muscles Become aware of your breathing, start using your faith-rooted focus word OR any other word that you have selected (e.g. One or Love etc) Maintain a passive attitude Continue for a set period of time (10 to 20 mins) Practice the technique daily

Positive Stress (Eustress)

Increased Focus Higher Performance Peak Efficiency

Followed by Relaxation

Negative Stress (Distress)

Remain in Excited State Ongoing cycle Pattern-Becomes way of Life

COMFORT ZONE
O P T I M A L

RUSTOUT

BURNOUT

Too little

STRESS LEVEL

Too much

3 Major Factors

Demands placed on You Element of Uncertainty Something that Matters

Behavioral Change-An Ongoing Process

Awareness (to break cycle) Identify Stressors Listen for Symptoms Take Action/Find Solutions

7 Ways to Handle Stress Head-On

Practice deep breathing in tight situations Visualization Take a break exercise/fresh air Reframe your perception of reality

If problem is important, confront it directly if possible Call a friend for support Work off steam find a place to yell or cry

Stress Management Techniques

Relaxation Techniques Develop a Positive Attitude Develop a Positive Lifestyle Focus on a Balanced Lifestyle Focus on what you can control versus what you can not

8 Ways to Handle Stress Long-Term

Ways to Handle Stress Long-Term

Exercise regularly/get plenty of sleep

Ways to Handle Stress Long-Term

Learn a relaxation technique/ develop a hobby or activity you enjoy

Ways to Handle Stress Long-Term

Find a place to escape i.e. the beach, woods

Ways to Handle Stress Long-Term

Schedule FUN, it wont just happen Find people to TALK /w about probems

Ways to Handle Stress Long-Term

Reduce or eliminate use of harmful substances

Ways to Handle Stress Long-Term

Eliminate source of stress; change attitude/negative self talk Go easy on self; dont be too critical