Address Your Stress.ppt

ADDRESS YOUR STRESS WHAT YOU CAN CHANGE, IMPROVED AND CONTROL TO MODERATE THE EFFECTS OF STRESS AT WORK, REST AND PLAY.

EFFECTS OF STRESS 



IT CAN BE AT USEFUL FORCE, WHICH CAN MOTIVATE US, INITIATE ACTION AND PROVIDE THE DRIVE TO GET US THROUGH LIFE’S CHALLENGES. HOWEVER, SITUATIONS WHICH ARE PROLONGED, OF INCREASED INTENSITY, OR GET OF CONTROL CAN HAVE NEGATIVE EFFECTS- REFERRED TO AS “RED FLAGS”.

THE MOST COMMON RED FLAGS ARE: 

PHYSICAL   





HEADACHES DRYMOUTH MUSCLE TENSION AND FATIGUE

EMOTIONAL    

INCREASE IN ANGER, FEAR DEPRESSION AND ANXIETY



BEHAVIORAL    



IRRITABILITY SHORTHENED TEMPER SLEEPING DIFFICULTIES CHANGES IN APPETITE

THINKING   

POOR CONCENTRATION FORGETFULNESS, INDECISION AND NEGATIVITY

WHERE DOES YOUR STRESS COME FROM? 

IDENTIFY YOUR STRESS ANSWER:  FROM ANY ASPECT OF YOUR LIFE.  FROM WORK, RELATIONSHIPS AND OTHER KEY LIFE RESPONSIBILITIES.

STRESS BUSTERS 



 

   

ACKNOWLEDGE STRESS. GET THINGS INTO PERSPECTIVE: DON’T MAKE MOUNTAINS OUT OF MOLE HILLS. (A DIFFICULT SITUATION IS ONLY AS STRESSFUL AS YOU ALLOW IT TO BE.) WARM BATHS, SAUNAS, SHOWERS & SPAS. EXERCISE BURNS OFF THE STRESS HORMONES (ADRENALIN – “FIGHT OR FLIGHTY”, ENDORPHINSIMPROVE YOUR MOOD, OXYGENATION.) THE FUNNY SIDE. MUSIC, MUSIC, MUSIC. MENTAL REHEARSAL AND POSITIVE SELF TALK. YOU ARE ALLOWED TO MAKE MISTAKES.



TALK TO SOMEONE; WRITE TO YOURSELF.



QUALITY SLEEP: REM SLEEP. To enhance the immune system and offers a variety of other physical benefits.  REM (rapid eye movement)  De stressing before you go to bed  Enemies of quality sleep

    



Alcohol Caffeine Noise Poor ventilation Overheating and ironically sleeping

DE-STRESS YOUR DESK: YOUR MOST VALUABLE PIECE OF REAL ESTATE.

BEATING PROCRASTINATION 

PROCRASTINATION RESULTS   



Debilitating effect Build-up of unfinished tasks or “In-completions”

SYSTEM TO ASSIST IN IDENTIFYING INCOMPLETIONS, PRIORITIZING ACTIONS AND SETTING DEADLINES TO MAKE THINGS HAPPEN   

Empty your mind of the buzz of completions by writing them on a “to do” list. Rate each activity from 1-10 i.e. Least to most urgent. Document a ‘to be completed by’ date.

Note: For projects that is large,  Break them down into smaller task and set deadlines for each part.  Repeat this activity weekly to limit future procrastination.

Sample exercise on how you can tidy up some “QUALITY OF LIFE” issues. Answer it with a true or false. (T/F). 

PHYSICAL ENVIRONMENT     





My home is clean and tidy. My personal files, papers, and receipts are neatly filed away. My car is in excellent condition. My bed is made daily. I enjoy where I am living. My clothes are all clean, ironed and put away.

WELLBEING       

I I I I I I I

enjoy good health. eat 3 pieces of fruit per day. am happy with my weight. drink 6-8 glasses of water per day. have attended to my annual dental and medical checkups. watch less than 5 hrs of TV per week. exercise 3 times a week.



MONEY   

  



I save at least 10% of my income. I pay my bills on time. I know how much I am worth. I have a financial plan for next year. I live within my means and minimise personal debt. My assets are well assured.

RELATIONSHIPS 

    

I I I I I I

get on well with my coworkers. do not gossip about others. always tell the truth. have a best friend. am aware of my wants and needs and take care of them. put people first, results second.

NUMBER OF TRUE RESPONSES:

YOU SHOULD HAVE AROUND 10-15 QUESTIONS TRUE. For those questions FALSE, tackle one each week until they are completed, or at least consider setting long-term goals for others that may take longer to achieve. Write your goals down and put your notes where you can see them often, like on the fridge or in the front of your diary. You will be amazed at how helpful these activities are in enhancing your mental freedom, happiness, and productivity, and ultimately leaving you LESS STRESSED.

TIME ON YOUR SIDE Time - or rather, a lack of it - is one of the main sources of stress in life.



IDENTIFY YOUR TOP TEN (10) TIME Wasters: Example: Computer games  Standing in queues  Reading and answering non urgent  e-mail  –10. Etc. 

Then reduced or eliminate the time you spend on at least five of them.

HERE ARE SOME OTHER TIMELY TECHNIQUES YOU CAN USE: GET INTO THE LIST HABIT

   

Create a daily “To- do” list first thing in the morning, or make one for the following before you leave work. Tackle all the “must do’s first, so that you can have some ‘FREE’ time to do things you enjoy. Write down what you are going to do in your day and watch your tasks fall into order.

AVOID “LIST-LOCK”-

 

Don’t think you have to stick to a list when your priorities change. Make sure you rethink and revise your list to match reality.

BE ASSERTIVE/AGGRESSIVE

 

 

Learn to speak up if your work is getting on top of you. Learn to say NO when you have taken on all that can handle. Don’t believe that putting in excess hours equals output. Planning is the key to getting a task done in a timely manner. It ensures that mistakes are limited and time is efficiently used.

IMPROVED PERSONAL EFFECTIVENESS 

BE PRO-ACTIVE 



BEGIN WITH THE END IN MIND 





What would you like your life to be like in one year five years, ten years? Plan where you want to go, and then work out how you are going to get there. This will give direction and help stop other influences from controlling your life.

PUT FIRST THINGS FIRST 



Take control of the situation and your life. Maybe you can’t change others, but you can change yourself.

Prioritize and decide what is important to you, and concentrate your time, energy, and emotions on those things.

THINK WIN-WIN 

Think of strategies that will benefit both yourself and others. This will not only ensure harmony but will also build better relationships.



SEEK FIRST TO UNDERSTAND, THEN TO BE UNDERSTOOD 



SYNERGISE 



Use your listening skills and step into the person’s shoes. You will gain empathy for others, and they will be more willing to hear your story. Work together to achieve more. This is where two or more people work together to create a better solution than either could achieve alone.

SHARPEN THE SAW 

Regularly take time to renew yourself. This gives you the energy and zest to live life. Care for your body, your brain and your emotions.

A-Z OF STRESS MANAGEMENT       

Always take time for yourself: at least 30 minutes everyday. Be aware of your own stress meter: know when to step back and cool down. Concentrate in controlling your own situation, without controlling everybody else. Daily exercise will burn off the stress chemicals. Eat lots of fresh fruit, veggies, bread, and water: give your body the best to perform at its best. Forgive others don’t hold grudges, and be tolerant- not everyone is as capable as you. Gain perspective on things: how important is the issue?

    

 

Hugs and kisses and laughter: have fun and don’t be afraid to share your feelings with others. Identify stressors and plan to deal with them better next time. Judge your own performance realistically: don’t set goals out of your own reach. Keep a positive attitude: your outlook will influence outcomes and the way others treat you. Limit alcohol, drugs and their stimulants: they affect your perception and behavior. Manage money well: seek advice and save at least 10% of what you earn. No is a word you need to learn to use without feeling guilty: commit yourself only to what you can achieve realistically.



 

   

Outdoor activities by yourself or with friends and family can be a great way to relax:  don’t forget your 30+ sunscreen. Play your favorite music rather than watching TV. Quit smoking: it is stressing your body daily, not to mention slowly killing you too. Relationships: nurture and enjoy them, learn to listen more and talk less. Sleep well: with a firm mattress and supportive pillow; don’t overheat yourself and allow plenty of ventilation. Treat yourself once a week with a massage, dinner out, the movies; moderation is the key. Understand things from the other person’s point of view.

 







Verify information from the source before exploding. Worry less: it really does not get things completed better or quicker, in fact it usually causes more mistakes and troubles. Xanadu: regularly retreat to your favorite space regularly: make holidays a part of your yearly plan and budget. Yearly goal setting: plan what you want to achieve based on your priorities in your career, relationships, health etc. Zest for life: each day is a gift; smile and be thankful that you are a part of the bigger picture.