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Stress Management Quickie
- 1. A quick lunch & learn for employees
- 2. WhatisStressreally? Types of Stress & Stressors Vulnerability to Stress Ways we deal with Stress Tools for Coping with Stress
- 3. OpeningthoughtsonStress: •What stresses you out? •Questionnaire Results •Current ways we deal with stress Brainstorming Exercising Worrying Prioritizing
- 4. Which type do you experience the most?
- 5. Externalvs.Internal External Stressors include adverse physical conditions such as pain or hot or cold temperatures.They also include stressful psychological environments such as abusive relationships or poor working conditions. Internal Stressors can be physical such as infections and inflammation, while an internal psychological stressor may be an intense worry about a harmful event that may or may not occur. Adverse Physical Conditions Physical Stressful Psychological Environments
- 9. Stresson-the-JOB •Workload Stress •Surviving the Problem Job •Working with Difficult People •Managing Environmental Stress
- 12. Copingon-the-JOB •Communicate concerns with HR or Management. •Establish or reinforce a network of friends at work and at home. •Restructure priorities and eliminate unnecessary tasks. •Learn to focus on positive outcomes.
- 14. Wrap-up&Feedback Presentation created by: Candace Malone, MA-HRD brownbagsolutions@gmail.com 202.527-9392 For use of BBS Only
Notas del editor
- A: Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.
- Use handouts in appendix including questionaires.
- Ask the group to begin thinking about the types of stress they experience.
- Types of Stressors
- Review of Acute Stress. Refer to Notes. Acute stress is the reaction to an immediate threat. It can be any situation that is experienced, subconsciously, or falsely , as a danger.
- Review of chronic stress.
- Review definitions, terms, theory, and history.
- Instructions for use with slide: Go through each bullet on the slide in further detail by writing each on a white board or poster board post-its. Be sure to include feedback from the audience including examples of their experiences. WS: Time Management - Reduce stress by managing your workload Valuing Your Time - Find out what your time is worth Activity Logs - Identify where time is wasted in your working life To Do Lists - Focus your efforts on the most important tasks Effective Planning - Manage the intense stress of complex projects Delegation - Getting the help you need with your workload SPJ: Job Analysis - Understanding and agreeing your job-Job Analysis is a useful technique for getting to grips with the reality of what is important, so that you are able to perform excellently. It helps you to cut through waffle and inaccuracy to get to the heart of the job. Career Planning – Individual Development Plan creation Surviving Jobs That Are Intrinsically Stressful-Major contributors to job stress are lack of information, poor environments, lack of control over work and the pace of work, frequent distraction and upset, and frustration of goals. People can also find that the demands of their jobs conflict with their values, beliefs or goals. This can cause intense stress. WDP: Assertiveness - Getting what you want, in a fair way-LADDER describes a six-stage process for handling problems in an assertive way. These are: L – Look at your rights and what you want, and understand your feelings about the situation A – Arrange a meeting with the other person to discuss the situation D – Define the problem specifically D – Describe your feelings so that the other person fully understands how you feel about the situation E – Express what you want clearly and concisely R – Reinforce the other person by explaining the mutual benefits of adopting the site of action you are suggesting. Coping With "Unreasonable" Demands-It is far too easy to immediately jump to the conclusion that someone is a “bad person” when they make an unreasonable demand of you. In reality, people can make unreasonable demands for a whole range of good and bad reasons. Work through seemingly unreasonable demands. This involves the following stages: Checking your information and assumptions; Looking from the other person’s perspective; Exploring the alternatives; Explaining your perceptions assertively; and Agreeing or disagreeing, and managing the consequences. Stakeholder Management-Stakeholder Management is an important discipline that successful people use to win support from others. It helps to ensure them that their projects succeed where others fail, and helps them to manage the intense politics that can be associated with major projects Team Diagnostic Checklist - Identifying the structural problems that undermine great teamwork Team Negotiation Skills - Finding an acceptable compromise Setting Team Rules - How to establish a code of conduct for your team MES: Minimizing the Stress of Your Commute Stress From Your Working Environment Furniture & Ergonomics Stress From Poor Lighting Combating Noise Stress Stress From Poor Air Quality & Pollution Maintenance & Tidiness
- Begin to pass out handouts on stress.
- Shortly review and discuss each strategy with participants. You may want to have the group share if they have tried any of the techniques. Deep Breathing: Mouth Breath – for energy and vitality, Nose Breath – for relaxation and calmness Inhale is full and deep; the exhale is easy and relaxed, do not push your exhale, more like a sigh. Keep the inhale and exhale connected. As you breathe, expand your lower abdomen to allow your lungs and torso to relax and open. All steps to the count of ten. To help quiet the mind, concentrate fully on breathing and counting through each cycle. Mini-Meditation: Example: While washing dishes concentrate on the feel of the water and dishes. Allow the mind to wander to any immediate sensory experience (sounds outside the window, smells from the stove, colors in the room.) If the mind begins to think about the past or future, abstractions or worries, redirect it gently back. The redirection of brain activity from your thoughts and worries to your senses disrupts the stress response and prompts relaxation. In addition, to the promotion of emotional and sensual appreciation of simple pleasures already present in a person’s life. Massage Therapies good for stress relief: Swedish Massage, Shiatsu, and Reflexology
- Share and refer to cartoon for humor. If the job is unendurable, plan and execute a career change. Send out resumes or work on a transfer. If this isn’t possible, be sure to schedule daily pleasant activities and physical exercise during free time.
- Scan through the handout booklet participants were given and ask them to try some of the different methods.
- As participants if they have any questions, try your best to awnser them and proceed to pass out the evaluation forms.