STRESS MANAGEMENT. Peer Support/Workshop

Transcription

1 STRESS MANAGEMENT Peer Support/Workshop

2 WHAT IS STRESS? Stress is our bodies response to a real or perceived threat. It is a reaction to a situation. This response is meant to get people ready for some kind of action to get them out of danger. Most threats people face today are no longer something they can fight or run away from but rather a problem that you have to work through

3 IS STRESS ALWAYS BAD? Stress is a normal part of life and there can be both good stress and bad stress. In small quantities stress can be good, it can motivate you and help you become more productive Too much stress or a strong response to stress can be harmful

4 POSITIVE STRESS What are some characteristics of positive stress? - Motivates, focuses energy - Is short term - Is perceived as being within our coping abilities - Feels exciting - Improves performance

5 POSITIVE STRESS What are some examples of positive stress? - Receiving a promotion at work - Starting a new job - Marriage or commitment ceremony - Buying a home - Having a child - Moving - Taking or planning a vacation - Holiday season - Retiring

6 NEGATIVE STRESS What are some characteristics of negative stress? - Causes anxiety or concern - Can be short or long term - Is perceived as outside of our coping abilities - Feels unpleasant - Decreases performance - Can lead to mental and physical problems

7 NEGATIVE STRESS What are some examples of negative stress? - Injury or illness - Conflict in interpersonal relationships - Money problems - Legal problems - Excessive job demands - Job insecurity - Death of a family member/friend - Inadequate or substandard housing

8 WORKPLACE STRESS Categories of Job Stressors Examples of Sources of Stress Factors Unique to the Job -Work overload -Pace/variety/meaningfulness of work -Autonomy -Shift work/hours of work -Skills/abilities do not match demands -Lack of training/preparation -Physical environment -Lack of appreciation -Isolation Role in the organization -Role conflict -Role ambiguity -Level of responsibility Career development -Under/over promotion -Job security -Career development opportunities -Job satisfaction

9 WORKPLACE STRESS Categories of Job Stressors Examples of Sources of Stress Relationships at work -Supervisors -Coworkers -Subordinates -Lack of Trust -Threat of Harassment -Lack of available systems to report and deal with unacceptable behaviour Organizational Structure -Participation in decision making -Management style -Communication patterns -Lack of perceived fairness -Not engaging employees in work related changes Work-Life Balance - Role/responsibility conflicts -Family exposed to work related hazards

10 SOURCES OF STRESS? Is all stress external? Stressors are not limited to external events, internal events such as feelings, thoughts and habitual behaviours can also cause negative stress. Common internal sources of Stress: - Fears - Repetitive thought patterns - Worrying about future events - Unrealistic or perfectionist expectations - Failing to set and maintain healthy boundaries - Procrastination - Failing to be assertive

11 STRESS FACTORS Stress effects everyone differently. What one person may find stressful can be normal to another person. Some factors that can influence how a person perceives stress: -their background and culture -their skills and experience -their personality -their personal circumstances -their individual circumstances -their health status -their ethnicity, gender, age -other demands both in and outside work

12 STRESS OVERLOAD It is important to learn how to recognize when your stress levels are out of control or having an adverse effect. Stress affects the mind, body and behaviours in many ways and everyone experiences stress differently.

13 WARNING SIGNS OF STRESS Cognitive Symptoms: - Memory Problems - Inability or difficulty concentrating - Poor judgement - Seeing only the negative - Anxious, racing thoughts - Constant worrying

14 WARNING SIGNS OF STRESS Emotional Symptoms - Moodiness - Irritability or difficulty concentrating - Agitation, inability to relax - Feeling overwhelmed - Sense of loneliness or isolation - Depression or general unhappiness

15 WARNING SIGNS OF STRESS Physical Symptoms - Aches and pains, muscle tension - Diarrhea or constipation - Nausea, dizziness - Chest pain or rapid heartbeat - Loss of sex drive - Frequent Colds - Shallow breathing and sweating - Grinding teeth, clenched jaw - High blood pressure - Fatigue

16 WARNING SIGNS OF STRESS Behavioural Symptoms - Eating more or less - Sleeping too much or too little - Isolating yourself from others - Procrastinating or neglecting responsibilities - Using alcohol, cigarettes, drugs to relax - Nervous habits (nail biting, pacing) *Note These symptoms can also be the cause of a medical or psychological issue

17 EFFECTS OF LONG LASTING STRESS Chronic stress can have a serious impact on your physical as well as psychological well being due to the high level of chemicals released in the fight or flight response. Fight or Flight When faced with stressors the sympathetic nervous system functions like a gas pedal in a car. It provides the body with a burst of energy to that it can respond to perceived dangers.

18 ILLNESSES LINKED TO LONG TERM STRESS Coronary Heart Disease -People who suffer from stress are much more likely to experience both fatal and non-fatal heart attacks. Hypertension (High Blood pressure) Rheumatoid Arthritis - Stress does not cause but can exacerbate the illness Irritable Bowel Syndrome Depression

19 ILLNESSES LINKED TO LONG TERM STRESS Anxiety Diabetes Mellitus Ulcerative Colitis Strokes Stomach ulcers Indigestion and heartburn Chronic fatigue syndrome

20 BURNOUT Burnout A response to chronic stress. It is not simply excessive stress. It is a complex physical, mental, and emotional reaction to constant levels of high stress, and it related to feelings that your inner resources are inadequate for managing the tasks and situations presented to you.

21 STRESS VS. BURNOUT Stress Burnout Characterized by overengagement Characterized by disengagement Emotions are over-reactive Emotions are blunted Produces urgency and hyperactivity Produces hopelessness Loss of energy Loss of motivation, ideals and hope Can lead to anxiety disorders Can lead to detachment and depression Primary damage is physical Primary damage is emotional

22 PHYSICAL SIGNS OF BURNOUT Feeling tired and drained most of the time Lowered immunity, feeling sick a lot Frequent headaches, back pain, muscle aches Change in appetite or sleep habits

23 EMOTIONAL SIGNS OF BURNOUT Sense of failure and self-doubt Feeling helpless, trapped and defeated Detachment, feeling alone in the world Loss of motivation Increasingly cynical and negative outlook Decreased satisfaction and sense of accomplishment

24 BEHAVIOURAL SIGNS OF BURNOUT Withdrawing from responsibilities Isolating yourself from others Procrastinating, taking longer to get things done Using food, drugs or alcohol to cope Taking out your frustrations on others Skipping work, coming in late or leaving early frequently

25 TIPS TO HELP YOU MANAGE WORKPLACE STRESS Be realistic accept your strengths and limitations so that you don t promise to do more than you can handle. Organize prioritize your tasks and schedule your day. Delegate let go of the desire to control everything Healthy Lifestyle eat a healthy diet, get adequate sleep and exercise Get Support share the stress with someone close to you Effective Communication express your ideas in a polite, firm and clear manner and respect others opinions.

26 TIPS TO HELP YOU MANAGE WORKPLACE STRESS Take a Break take a break from your work and your desk even a brief walk can reduce stress Reconnect with what you loved about your job, as you find satisfaction in your work you will see more ways to use your skills Forgive learn that nobody is perfect and everyone make mistakes. Let go of anger and resentments so you can more forward Laugh When you laugh, endorphins are released that improve your mood.

27 WORK-LIFE BALANCE What is it? - Work-Life Balance is the ability to manage effectively multiple responsibilities at work, at home and in the community. Work-Life Balance is different for everyone and it supports physical, emotional, family and community health and does so without grief, stress, or negative impact.

28 WORK-LIFE CONFLICT Work-Life Conflict Occurs when individuals, at any level of an organization, find their roles within the workplace and outside it are overwhelming to them or interfering to one another.

29 BENEFITS OF A HEALTHY BALANCE Reduced stress levels at home and at work Greater focus and concentration Higher levels of job satisfaction Increased productivity Improved mental and physical health Increased morale More time to pursue personal goals and hobbies.

30 SIGNS OF AN IMBALANCE Individuals suffering from poor health, burnout, and stress often show signs of discord. If you recognize these signs in your life or in the life of a colleague, you should take action immediately and focus on developing a healthier balance.

31 HEALTH RISKS OF IMBALANCE Imbalance promotes poor health. Over time, this can lead to devastating, and possibly life changing consequences. Effects on health: Obesity Exhaustion Emotional Problems Can also lead to: Absenteeism Burnout Stress

32 TIPS FOR KEEPING BALANCE AT WORK Leave home stress at home Strategies: - Get up early - Take advantage of the commute - Communicate appropriately - Find Outlets

33 TIPS FOR KEEPING BALANCE AT WORK Break Up Large Tasks List the steps that are necessary to complete the task Schedule time for each step Complete the easiest step first, then move on to the next easiest, this will give you a sense of accomplishment Do not look ahead. Focus on the task at hand.

34 KEEPING BALANCE AT WORK Delegate Choose tasks to delegate do not delegate sensitive or difficult tasks Choose people to help find responsible people you trust to handle tasks for you Give instructions make sure that you communicate clear instructions with deadlines Be available Let people know they can come to you with questions but don t hover over them

35 KEEPING BALANCE AT WORK Set Accurate Goals Familiarize yourself with the requirements List the actions that need to happen Estimate the time necessary for each action you need to take Estimate the total time necessary for a task

36 KEEPING BALANCE AT HOME Leave Work Stress at Home Stop on your way home to decompress Vent in the car or to a friend Enjoy your family Find outlets

37 KEEPING BALANCE AT HOME Turn Off your Phone Cell phones make it nearly impossible to escape the pressures of life. It is acceptable and healthy to occasionally disconnect. Silencing the phone does not count as disconnecting.

38 KEEPING BALANCE AT HOME Take some ME Time Essential to your health and well-being ME time is anything that you do just for yourself There is no set expense or time frame that you have to follow when taking ME time. It can be as simple as taking a walk

39 KEEPING BALANCE AT HOME Set and Maintain your Boundaries Important to establish boundaries between work and home Determine what the boundaries are and communicate them i.e Not accepting calls after 7pm. Once boundaries are set, maintain them

40 STRESS RELIEVING TECHNIQUES Mindfulness Progressive Muscle Relaxation Deep Breathing Guided Imagery

41 MINDFULNESS Quality of being fully engaged in the moment without over thinking or overanalyzing See handout for How to do Mindfulness Exercise

42 PROGRESSIVE MUSCLE RELAXATION Great technique for reducing overall body tension. Involves a 2 step process in which you tense and relax different muscles in the body. With regular practice, progressive muscle relaxation helps you recognize what tension as well as complete relaxation feels like in different parts of the body This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress As your body relaxes so will your mind See handout

43 DEEP BREATHING Relaxation technique that can be self taught Deep breathing releases tension from the body and clears the mind, improving both physical and mental wellness We tend to breathe shallowly or even hold our breath when we are feeling anxious. Sometimes we are not even aware of it. Shallow breathing limits your oxygen intake and adds further stress to your body See handout

44 GUIDED IMAGERY A convenient and simple relaxation technique that can help you quickly and easily manage stress and reduce tension in your body When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. See handout

45 MINI STRESS BUSTERS Start your day off with breakfast Find time to meditate or listen to relaxation tapes Instead of drinking coffee all day switch to tea or water Organize your work set priorities Don t try to be perfect. Don t feel like you must do everything Avoid trying to do two, three, or more things at a time Develop a support network

46 MINI STRESS BUSTERS If possible reduce the noise level in your environment Always take a lunch break (preferably not at your desk) Optimize your health with good nutrition, sleep and rest Get regular exercise Celebrate birthdays and other holidays. Turn more events into special occasions Look at unavoidable stress as an avenue for growth and change

47 MINI STRESS BUSTERS Avoid people who are stress carriers Avoid people who are negative Don t watch the 11pm news Give yourself praise Develop a variety of resources for gratification in your life family, friends, hobbies, vacations Be assertive Learn to express your needs and differences, to make requests, and to say no constructively Seek out emotional resources available to you Don t be afraid to ask questions or seek help

48 MINI STRESS BUSTERS Allow extra time to get to appointments Take deep breaths when you feel stressed Try to find something funny in a difficult situation Take an occasional mental health day Take a mindful walk Understand that we do not all see or do things in the same way Practice mindfulness Become a less aggressive driver Show kindness and consideration open the door for someone pick up a piece of trash

49 MINI STRESS BUSTERS When stressed, ask yourself Is this really important? and Will this matter a year from now? Resist the urge to judge or criticize Become a better listener Be flexible with change things don t always go as planned

50 WHAT WORKS FOR YOU?

51 ANY QUESTIONS?