Relax, Restore, Regroup, Recharge: Practicing the 4R s of Managing Stress in Your Life. AMAT Conference September 25, 2015 Alfreda Rooks, MPA
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1 Relax, Restore, Regroup, Recharge: Practicing the 4R s of Managing Stress in Your Life AMAT Conference September 25, 2015 Alfreda Rooks, MPA
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3 Career Family Me STRESS
4 Stress is a consequence of or a general response to an action or situation that places special physical or psychological demands or both on a person. Human beings can tolerate certain amounts of stress. Small amounts of stress (eustress) can have positive effects by energizing people towards goal, however excessive stress can seriously and negatively impact a person s health and job performance. Source: Kakunje A. Stress Among Health Care Professionals The Need For Resiliency. Online J Health Allied Scs. 2011;10(1):1
5 Chronic stress can be toxic. Adapted from the four-hour PBS documentary series UNNATURAL CAUSES: Is Inequality Making Us Sick? retrieved September 17, 2015
6 50 Common Signs and Symptoms of Stress 1. Frequent headaches, jaw clenching or pain 2. Gritting, grinding teeth 3. Stuttering or stammering 4. Tremors, trembling of lips, hands 5. Neck ache, back pain, muscle spasms 6. Light headedness, faintness, dizziness 7. Ringing, buzzing or popping sounds 8. Frequent blushing, sweating 9. Cold or sweaty hands, feet 10. Dry mouth, problems swallowing 11. Frequent colds, infections, herpes sores 12. Rashes, itching, hives, goose bumps 13. Unexplained or frequent allergy attacks 14. Heartburn, stomach pain, nausea 15. Excess belching, flatulence 16. Constipation, diarrhea, loss of control 17. Difficulty breathing, frequent sighing 18. Sudden attacks of life threatening panic 19. Chest pain, palpitations, rapid pulse 20. Frequent urination 21. Diminished sexual desire or performance 22. Excess anxiety, worry, guilt, nervousness 23. Increased anger, frustration, hostility 24. Depression, frequent or wild mood swings 25. Increased or decreased appetite 26. Insomnia, nightmares, disturbing dreams 27. Difficulty concentrating, racing thoughts 28. Trouble learning new information 29. Forgetfulness, disorganization, confusion 30. Difficulty in making decisions 31. Feeling overloaded or overwhelmed 32. Frequent crying spells or suicidal thoughts 33. Feelings of loneliness or worthlessness 34. Little interest in appearance, punctuality 35. Nervous habits, fidgeting, feet tapping 36. Increased frustration, irritability, edginess 37. Overreaction to petty annoyances 38. Increased number of minor accidents 39. Obsessive or compulsive behavior 40. Reduced work efficiency or productivity 41. Lies or excuses to cover up poor work 42. Rapid or mumbled speech 43. Excessive defensiveness or suspiciousness 44. Problems in communication, sharing 45. Social withdrawal and isolation 46. Constant tiredness, weakness, fatigue 47. Frequent use of over-the-counter drugs 48. Weight gain or loss without diet 49. Increased smoking, alcohol or drug use 50. Excessive gambling or impulse buying Source: American Institute of Stress, retrieved September 23, 2015
7 Activities or tasks in your professional or personal life that redirect your focus or do not add value.
8 Prioritization Exercise On a separate sheet of paper, write down in priority order projects or tasks you have to complete. Once the list is complete, transfer in list order the projects to this page. Any task project above the red line is important. Anything below the red line, ask yourself the following questions: Is this something that I must do? Is this an opportunity to develop someone else? How does this add value to my life?
9 Prioritization Grid Professional/Work Life Personal/Family Life
10 The Power of No or The Best Yes
11 Relax Just Breathe Mental Vacay 60 Second Inventory Walk It Off
12 Restore & Regroup Be Kind to You The Lesson in the Learning Revisit Your Priorities
13 Recharge Be Frozen Detox See the Humor Reconnect To or Find Your Passion Practice Patience and Persistence
14 Final Thoughts Be More Not Do More Say No Without Guilt Remain Flexible Life will change Use the Buddy System Laugh It s good for the soul Source: Adapted from Time for Me Simple Pleasures by Helen Lerner
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