Stress Management for Busy Professionals. Kelly Morgan, Ph.D. February 11, 2015

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1 Stress Management for Busy Professionals Kelly Morgan, Ph.D. February 11, 2015

2 Agenda Work-life balance quiz Introduction and overview All about stress Managing and preventing stress Work-life balance techniques Discounts and deals

3 Overview Many have no idea that their high-octane, busy lives are sabotaging their health There is good stress (what drives us to succeed) and bad stress (worry, upset) Bad stress can have both major and minor health effects Stress is driven by an imbalance in our lives

4 What is Stress? Stress nonspecific response of the body to any demand Acute/time-limited A sequence of stressful events Chronic and past stressors Good and bad

5 What is Stress? Stressors positive or negative things that upset or excite you Worry Emotional and physical pain Exercise Training for an event Planning for a new baby Trying to do it all

6 Stress and Physical Health Negative stress Increases susceptibility to illness Slows digestive system Alters endocrine system (regulates metabolism, growth and development, tissue function, sexual function, reproduction, sleep, and mood) Overproduces the hormone cortisol

7 The Impact of Cortisol Cortisol Slows time to remove triglycerides from blood stream Creates excessive central obesity Increases risk of diabetes and heart disease Anger, anxiety and depression cause cortisol to be released

8 Gender Differences

9 Common Stressors Job changes, long hours, unhappiness Illness/disability Societal stress family, friends, parties, social standing Economic stress Anger/impatience Work-life imbalance

10 Managing Stress - Breathing Counted breath Breathe in deeply for a count of 7 Exhale for a count of 7 Continue for 10 inhales and exhales

11 Managing Stress - Breathing Paused breath Breathe in deeply for a count of 7 Hold for a count of 3 Exhale for a count of 7 Continue for 10 inhales and exhales

12 Managing Stress - Exercise Exercise of any type Expends energy, and often anxiety along with it Releases endorphins Takes your mind off of stressors Releases tension

13 Managing Stress - Journaling Let everything out on the page List what is bothering you or free write without self-editing You never need to read it again to get the benefit of blowing off steam on paper

14 Managing Stress Meditation/Quiet Clearing your head can help you put your stressors in perspective Meditation can be as short as 3 quiet minutes where you don t police your thoughts Quiet time doing something you enjoy is also helpful

15 Managing Stress - Socializing Time with friends and loved ones can change your mood immediately They can listen or just distract you Laughing and having fun releases tension and emotional anxiety

16 Preventing Stress Planning ahead/managing time Eliminating the unnecessary Seeking out the good, fun, and pleasant Having an outlet for stress social activities, exercise, hobbies, journal/someone to talk to Recognizing stress early before it is out of control Maintaining a healthy work-life balance

17 Work-Life Balance Work life balance - proper prioritizing between work (career and ambition) and lifestyle (health, pleasure, leisure, family, and spiritual development) Assessment results

18 Work-Life Balance Techniques Define your version of success What do you specifically have to do with your life to consider yourself successful? Are your work/life activities supporting that version of success? Is your version of success reasonable? What would you tell your best friend if he/she had the same standard?

19 Work-Life Balance Techniques Make a prioritized list that covers work, lifestyle, and responsibilities Put what MUST be done at the top What is on your dread list?/what can you outsource? Build down-time into your schedule Make time for fun, your hobbies, and naps/netflix

20 Work-Life Balance Techniques Focus and work smarter not harder Group like activities and close errands Don t multitask/avoid distractions/manage tech Make progress only times Know when to call it quits

21 Work-Life Balance Techniques Engage in only necessary relationships and activities Emotional vampires and other terrible people Do you get anything out of your relationships? Do you really have to run errands when everyone else is?

22 Work-Life Balance at Work Schedule brief breaks for yourself throughout the day At the end of each day, set your priorities for the following day Be one person at a time at work, you re Work You; outside of work, you re Fun You Limit your personal errands, calls, s at work You re not focusing on either You well by multitasking

23 Work-Life Balance at Home Create a buffer between work and home After work, take a brief walk, go to happy hour, or listen to some music before beginning the evening s routine Weekends should include some rest Chores and errands can be outsourced, Amazon d, or spread out over the week

24 Work-Life Balance Elsewhere Social activities should be for fun, not obligation Choose the social, community, and volunteer obligations that are most fulfilling and learn to say no to the rest

25 Contact Kelly Morgan, Ph.D

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