Managing Stress Before Stress Manages You. Agenda. Optimal Zone

Transcription

1 Managing Stress Before Stress Manages You 3M All Rights Reserved. Agenda What is stress? How does it impact us? Three key steps in the sequence of stress Techniques for managing each step 3M resources to help you manage stress 2 Optimal Zone High Increased risk of: - Diminished effectiveness - Reduced productivity - Diminished well-being - Health problems - Depression and anxiety Effectiveness Optimal Zone Low Low Stress High 1

2 Sequence of Stress: Three Key Steps Challenging Situation Stressful Thoughts Stress Response Impact of our Stress Response Fight or flight response Our bodies get ready to respond to physical threats Wired into our brains and our bodies Increase in heart rate, blood pressure, breathing, etc. Not helpful when a thoughtful, calm response is needed 5 Signs of Prolonged Stress Response Physical signs: Headaches, difficulty sleeping, muscle tension, fatigue, indigestion. Actions: Impatience, critical of self and others, demanding, controlling, procrastination, perfectionism, overeating, abuse of alcohol. Feelings: Angry, nervous, tense, easily upset, lonely. Thinking: Distractibility, preoccupation, forgetfulness, loss of creativity and humor, increase in mistakes 6 2

3 Strategies for Managing Stress Situation Thought Response Good general strategy is to slow down the sequence We can intervene on each step of the sequence 7 Strategies for Managing Challenging Situations Speaking up assertively Connecting with people in your support system 8 Assertiveness Passive---Assertive---Aggressive Passive: Not speaking up for own rights Aggressive: Attacking other person s rights Assertive: Speaking up for own rights in a direct and respectful manner 9 3

4 Tips for Speaking Up Assertively 10 Clarify what change would help the situation for you. Decide who to talk with, when and where. Practice good communication skills Use I statements; don t criticize Make a clear request; propose a positive plan Listen and be open to joint problem solving Stay calm and respectful. Look for areas of agreement Expect to have more than one conversation. Speaking up can reduce stress even if situation remains unchanged. Getting Support from People Types of support Emotional Esteem or Moral Tangible or Practical Information Companionship 11 Strategies for Managing our Stressful Thoughts Examining our Self-talk Challenging our unreasonable thoughts Keeping our thoughts realistic Thought stopping Interrupting stressful self talk 12 4

5 Steps for Examining our Self Talk Identify automatic thoughts Challenge their accuracy and reasonableness Replace inaccurate thoughts with more reasonable, balanced thoughts From The Comfort Zone by Scott Wallace 13 Common Stressful Self Talk Deficiency Focusing Necessitating Catastrophizing 14 Thought Stopping Stressful thoughts can stick in our mind. Thought stopping is intentionally interrupting the stressful thought by: A physical cue e.g. snapping your watch band Mental cue e.g. picturing a stop sign or mentally shouting stop! Re-directing your thinking to a better thought or image. 15 5

6 Strategies for Managing Your Stress Response Deep breathing Relaxing Imagery 16 Steps to Deep Breathing Place your hand on your stomach just below your ribs. Inhale slowly deeply through your nose so that your hand rises. Hold your breath for five seconds. Exhale slowly through your mouth. Repeat steps for five breaths. 17 Steps to Using Relaxing Imagery 18 Imagine a relaxing scene you have been in. Recall: The colors and shapes that you saw. The sounds that you heard. The feel of the air and textures on your skin. The tastes and smells you experienced. Give yourself 60 seconds to immerse yourself in the scene. If your mind wanders, gently redirect your attention back to the scene. 6

7 Make a Plan for Managing Your Stress Which steps in the stress sequence do you want to address? The challenging situation? Your stressful thoughts? Your physical response to stress? Which strategy is best for you? Assertively speaking up? Building your supportive relationships? Addressing or interrupting your stressful thoughts? Using deep breathing or relaxing imagery? Commit to a practical action for six weeks. 19 3M Resources to Help with Stress Stress Management Coaching Confidential individualized coaching with 3M EAP professional Strengthening your resiliency and managing stress During challenging times, such as: High job demands Organizational change and uncertainty Stressful work relationships Strain between work and personal life Typically 3 to 6 in-person or telephone appointments over several months. 20 3M Resources to Help with Stress EAP Confidential Personal Consultation Contact the EAP professional who serves your location, or call (877) (toll free) for full range of concerns. Option of EAP services over the phone by calling 3M EAP at (877) (toll free) for consultation about personal or family concerns. Child and Adult (Elder) Care Consultation and Referral Services Call 3M EAP at (877) (toll free) for telephone consultation with a child or adult care specialist. Online resources for stress management 3M Source, Life & Career, Healthy Living Resources, For a Healthier You 3M Source, Life & Career, Employee Assistance Program Internet: logon: 3m password: eap Harvard ManageMentor Plus - 3M Source, Life & Career, Education, Education Resources > Business and Leadership 21 7