Life in Balance: Relaxation & Stress Relief. Presented by Military & Family Life Counselors

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1 Life in Balance: Relaxation & Stress Relief Presented by Military & Family Life Counselors

2 Objectives» What is work/life balance?» Identify your stressors» Signs and symptoms of stress» Stress management strategies» Stress reduction» Relaxation skills 2

3 Is This You? 3

4 What is Work/Life Balance?» Necessary for everyone» On-going process» Responding to multiple demands Balancing children s activities Balancing career and family 4

5 Things That Get in the Way External Stressors»Work» School» Community Internal Stressors» Attitudes» Beliefs» Expectations» Behaviors 5

6 Identify Priorities» Clarify your values» Create personal mission» Establish goals 6

7 Energy Wheel WORK Personal Relationships Life Maintenance Self Nurturing 7

8 The Body & Stress Under stress your body may have:» Increased pupil dilation» Perspiration» Increased heart rate and blood pressure» Rapid breathing» Muscle tension» Increased mental alertness/focus» Decreased/stopped digestion 8

9 Symptoms of Stress» Physical» Emotional»Mental» Behavioral 9

10 Unhealthy Stress Management» Alcohol and/or other drugs»food» Displaced anger/frustration» Distorted thinking» Overspending 10

11 Healthy Stress Management» Change your behavior» Change your lifestyle» Change your thinking» Create social support 11

12 Change Your Behavior» Be assertive» Get organized» Vent emotionally»use humor» Use diversion and distraction 12

13 Change Your Lifestyle» Healthy diet» Stop smoking» Reduce alcohol consumption»exercise» Sleep» Pursue leisure activities» Engage in active relaxation» Other stress reduction techniques 13

14 Change Your Thinking» Cognitive reframing» Examine your beliefs 14

15 Cognitive Reframing» Re-frame failures as new opportunities» Challenge the shoulds» Avoid all or nothing thinking» Be compassionate with yourself» Focus on the present» Embrace optimism 15

16 Examine Your Beliefs Influencing Reactions to Stress Social Mirror Perfectionism How do these beliefs affect you? How do these beliefs affect others? Irrational Beliefs Family Rules, Messages Expectations 16

17 Creating Social Beliefs» Identify your social support needs» Identify helpful/non-helpful behavior» Communicate your needs 17

18 Stress Hardiness» Having a strong commitment» Seeking change as a challenge» Having a sense of control» Participating in creative activities» Having a strong support network 18

19 The ABC s of Stress Reduction A stress reduction action plan includes: A = Awareness B = Balance C = Control 19

20 Achieving Balance» Think Positively» Work Efficiently 20

21 Relaxation» Relax your stress triangle» Meditate» Take a deep breath» Progressive muscle relaxation»exercise» Visualization» Laughter 21

22 Emphasize the FUNdamentals 22

23 Life balance is an on-going process, not a permanent state 23

24 When to Seek Help» If stress symptoms are interfering with your life and stress reduction methods aren t working, you may want to seek help from: Military Community Services A Chaplain Behavioral Health Services 24

25 Summary» Recognizing stressors and stress symptoms is a first step in working toward life balance» It s important to examine priorities and decide which are most important» Practicing relaxation and other stress reduction methods can help to change your perspective and achieve a more balanced life» Seek help if stress symptoms persist 25

26 26 Questions

27 Resources» Military Community Services» Chaplain and Local Clergy» Military OneSource (800) » TRICARE Behavioral Health Services 27

28 References» Leyden-Rubenstein. (1999). The Stress Management Handbook. McGraw-Hill.» Elkin, M. (1999). Stress Management for Dummies. For Dummies Publishers.» Davis, M., McKay, M., and Robbins Eshelman, R. (2000). The Relaxation & Stress Reduction Workbook. New Harbinger Publications; 5th edition 28