6695 S. Quemoy Circle, Aurora, CO 80016 (303) 524-9664 Phone (303) 648-6480 Fax “Stress...

6695 S. Quemoy Circle, Aurora, CO 80016 (303) 524-9664 Phone (303) 648-6480 Fax www.TransPowerco.com

“Stress Management”

Facilitator:

Adil [email protected]

(303 )638 6487

TransPower CompanyAccentz, Inc.

AFEC - 2014

Definitions-

• Stress is what you feel when you are not in control.

• Stress is an uncomfortable situation.

• Stress is family or work related - or both.

• Stress can be an internal conflict.

• Stress is a condition or feeling experienced when a person perceives that demand exceeds resources or your capability to do the job.

Managing Stress

Definitions (continued)-

• Stress depends on your perception of a situation and real ability to cope with it.

• A little knowledge & understanding of stress can reduce stress and turn unpleasant tasks into satisfying & rewarding tasks.

Managing Stress

Let’s use a questionnaire to determine your stress level. 1. ______

2. ______

3. ______

4. ______

5. ______

6. ______

7. ______

8. ______

9. ______

10. _____

Managing Stress

Self-Assessment- Let’s use a questionnaire to determine your stress level.

1- What would you say your current experience with stress would be?

a. It is very unpleasant or uncomfortable

b. It is On & Off-intermittent

c. It is occasional

Answer: a, b or c

Managing Stress

Self-Assessment-

2- When you have too much work, what do you do?

a. Worked late until it was complete.

b. I asked for help.

c. I make sure I get help when I need it.

Answer: a, b or c

Managing Stress

Self-Assessment-

3- What was your workload over the past few weeks?

a. Worked late and still did not

complete.

b. Put in a lot of overtime.

c. Work load has been under control.

Answer : a, b or c

Managing Stress

Self-Assessment-

4- What do you do when you had a bad day?

a. I don’t sleep very well.

b. Find it difficult to relax.

c. At the end of the day, I can relax

and let go.

Answer: a, b or c

Managing Stress

Self-Assessment-

5- How do you approach challenging work?

a. I worry about everything.

b. I wish I could be more confident.

c. I am confident; I can handle it.

Answer: a, b or c

Managing Stress

Self-Assessment-

6- How do you approach change?

a. Rush into things without much

thought.

b. I hold myself back.

c. I think before I make commitments.

Answer: a, b or c

Managing Stress

Self-Assessment-

7- How do you react when things are going badly?

a. I cut myself off from people to

focus on the job.

b. Talk to my friends about the

situation.

c. I know where to go for help.

Answer: a, b or c

Managing Stress

Self-Assessment-

8- What do you do when you are upset?

a. I let people know.

b. I tend to keep quiet.

c. I control myself and deal with the causes.

Answer: a, b or c

Managing Stress

Self-Assessment-

9- What happens when you make a presentation in front of an audience?

a. I get very nervous & don’t perform

well.

b. I stay calm to do a reasonable

presentation.

c. I use relaxation techniques before my presentation.

Answer: a, b or c

Managing Stress

Self-Assessment-

10- How do you feel about your job?

a. I have lost my passion.

b. There are many irritations at work.

c. I am quite satisfied.

Answer: a, b or c

Managing Stress

Answers / Final Scores-

How many ‘a’s , ‘b’s and ‘c’s do you have?

a= _____

b= _____

c= _____

Managing Stress

Analysis-

If you mostly have ‘a’s-

• You are very stressed

• Life is difficult and unpleasant

• You are feeling out-of-control

• Life doesn’t look or feel very good

When you understand the causes of stress and learn the techniques to deal with stress in life, then you will find that life will get better, feel healthier and happier.

Managing Stress

Analysis-

If you mostly have ‘b’s-

• There is some stress

• Life is not really bad or unpleasant

• You can handle stress

• Stress exists even though it is mild

After you learn the techniques to deal with stress, you can minimize the stress level and life will get better.

Managing Stress

Analysis-

If you mostly have ‘c’s-

• There is hardly any stress.

• You are in a supportive environment.

• You understand stress and you are using stress management techniques.

After this presentation, your confidence will increase to handle stress effectively. Stress is part of everyone’s life, in your case you are able to manage it.

Managing Stress

Causes :

Financial Problems

Workplace Stress

Personal Relationship

Health

Irritants

Managing Stress

Causes:1. Financial Problems :

Research indicates that 80% of all stress is financial related.

You and your family are not be able to do what you want due to lack of money.

Debts are piling up• Credit Card payments• Pending mortgage installments• Rising costs of education• Mounting expenditure on health concerns• Unforeseen Expenses• Marriage expenses

“Financial Matters” Top The List of STRESSORS

Managing Stress

Causes:

• Not knowing your job description or what your boss expects from you.

• Lack of Training on how to do your job.

• Lack of honest feedback about your performance.

• You might be worried due to office politics.

• No co-operation from your colleagues.

• Unexpected transfers - Change of place – Change of work

2. Workplace Stress: (Stress at the workplace is another cause of stress)

Managing Stress

Causes:

• Meeting deadlines.

• You may be worried about your next promotion.

• You might be under stress because of the prospect of losing your job.

• You might be facing the negative or bullying behavior of your boss/others.

• You might not be reaching your well-deserved career goals;

• You might be stressed about some major change that is taking place in the organization, or other walks of life.

2. Workplace Stress-(continued) (Stress at the workplace is another cause of stress)

Managing Stress

Causes:

3. Personal Relationships:

• Cost of children’s education

• Attitude of relatives

• Arguments with spouse or children

• Disagreement with your best friend

• Problem with your neighbors

• Illness of a family member

• Moving in of parents or when children leave home

• Change of place due to requirements of your job

Managing Stress

4. Health:

• Heart disease, hypertension / Blood Pressure.

• Problems with eye sight / Diabetes.

• Habits & Addictions (Smoking, Drinking,

Drugs, etc.)

• Maintaining good health.

• Obesity - Reducing weight, increasing weight.

Causes:

Health is a cause of stress, but it is important to understand that stress itself leads to bad health.

Managing Stress

Irritants in life:

• Problems in commuting to workplace

• Balance of work and family life

• PTA’s at children’s schools - workload

• Visit to the doctor

• Not enough sleep

• No time to relax

• No time to discuss some nagging

problems

• Perceived threats

Managing Stress

Irritants in life (continued):

• Our “social standing”

• Other peoples opinion about us

• Our own deeply-held values

• Comparisons

Managing Stress

How to deal with and overcome STRESS

Financial Problems

Workplace Stress

Personal Relationship

Health

Irritants

Managing Stress

Financial Problems :

• Make a list of financial commitments: loans, normal living costs, and unforeseen costs.

• Identify your greatest stressor or source of stress – seek help to manage it as a first-step.

• Make sure you have an income to support the total cash outflow required each month.

NOTE: Making a budget is a great tool for managing finances/expenses. If you know where you are spending your money, then you can control your spending and also generate savings. This results in decrease of stress due to financial reasons.


Managing Stress

How to deal with and overcome STRESS Workplace Stress :

1. Start a “Stress Journal”

• A stress journal can help you identify the regular stressors in your life and the way you deal with them.

• Each time you feel stressed, keep track of it in your journal.

• As you keep a daily log, you will begin to see

patterns and common themes.

Managing Stress

Workplace Stress :

• Start a “Stress Journal” (continued)

Write down:

1. What caused your stress (make a guess if you’re

unsure)?

2. How did you feel, both physically and emotionally?

3. How did you react – what was your response?

4. What did you do to make yourself feel better?


Managing Stress

Workplace Stress :

• Dealing with Stressful Situations

The Four ‘A’s

Change the situation: Change your reaction:

• Avoid the stressor Adapt to the stressor

• Alter the stressor Accept the stressor


Managing Stress

Workplace Stress :

Stress Management Strategy #1: “Avoid

Unnecessary Stress”

• Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed.

• You may be surprised, however, by the number of stressors in your life that you can eliminate.

How to deal with and overcome STRESSManaging Stress

Workplace Stress :

Stress Management Strategy #1: “Avoid

Unnecessary Stress”

Learn To Say “NO” -

• Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.


Managing Stress

Workplace Stress :

Take Control of Your Environment –

• If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If leaving home is unpleasant, evaluate possibilities of doing your outside chores online or by phone.


Managing Stress

Workplace Stress :

Avoid “hot-button” topics -

• If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.


Managing Stress

Workplace Stress : Pare-Down Your “To-Do” List -

• Analyze your schedule, responsibilities, and daily tasks. If you have too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.


Managing Stress

Workplace Stress : Stress Management Strategy #2: “Alter The Situation”

• If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.


Managing Stress

Workplace Stress :

Express Your Feelings Instead Of Bottling Them Up -

• If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same – or get worse.


Bottling-up leads to blowing-up.

Managing Stress

Workplace Stress :

Be Willing To Compromise

• When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle-ground.


Managing Stress

Be More Assertive

• Don’t take a backseat in your own life. Deal with problems head-on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, be upfront and tell them that you only have five minutes to talk.

Workplace Stress :


Managing Stress

Workplace Stress :

Manage Your Time Better -

• Poor time management can cause a lot of stress. When you are stretched too thin and running behind, it’s hard to stay calm and focused. But, if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.


Managing Stress

Stress Management Strategy #3: “Adapt To The Stressor”

• If you can’t change the stressor, change yourself.

• You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.


Managing Stress

Stress Management Strategy #3: “Adapt To The

Stressor”

Re-examine problems –

• Try to view stressful situations from a more positive perspective.

• Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.


Managing Stress

Look at the big picture -

• Take perspective of the stressful situation.

• Ask yourself how important it will be in the long run.

• Will it matter in a month? A year? Is it really worth getting upset over?

• If the answer is no, focus your time and energy elsewhere



Managing Stress

Adjust your standards –

• Perfectionism is a major source of avoidable stress.

• Stop setting yourself up for failure by demanding perfection.

• Set reasonable standards for yourself and others,

and learn to be okay with “good enough” when there is limited time.



Managing Stress


Focus on the positive –

• When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.


Managing Stress

Adjusting Your Attitude :

• How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts in a certain way. Each time you have a positive thought and think of good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.



Managing Stress

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the :

a) death of a loved one, b) a serious illness, or c) a national recession.

In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than losing sleep over a situation you can’t change.

How to deal with and overcome STRESSStress Management Strategy #4: “Accept The Things You Can’t Change”

Managing Stress

Don’t try to control the uncontrollable -

• Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.


Managing Stress

Look for the upside -

• As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth.

• If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.


Managing Stress

Share your feelings –

• Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very therapeutic, even if there’s nothing you can do to alter the stressful situation.


How do you know who to talk to?

Managing Stress

Learn to forgive

• Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.


Managing Stress

Beyond a “take-charge” approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

How to deal with and overcome STRESSStress Management Strategy #5: “Make Time for Fun & Relaxation”

Managing Stress

Go for a walk.

Spend time in nature.

Call a good friend.

Sweat out tension with a good workout.

Write in your journal.

Take a long bath.

Light scented candles .

Savor a warm cup of coffee or tea.

Play with a pet.

Exercise.

Get a massage.

Curl up with a good book.

Listen to music.

Watch a comedy.


Healthy ways to recharge -

Managing Stress

• Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury


Managing Stress

Set aside relaxation time –

• Include rest & relaxation in your daily schedule.

• Don’t allow other obligations to encroach.

• This is your time to take a break from all responsibilities and recharge your batteries.


Managing Stress

Connect with others -

• Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.


Managing Stress

Do something you enjoy every day -

• Make time for leisure activities that bring you joy, whether it be star-gazing, playing the piano, or working on your bike.


Managing Stress

Keep your sense of humor -

• This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.


Managing Stress

You can increase your resistance to stress by strengthening your physical health.

Exercise regularly –

Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30-minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.

How to deal with and overcome STRESSStress Management Strategy #6: “Adopt A Healthy Lifestyle”

Managing Stress

Eat a healthy diet-

• Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat.

• Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.


Managing Stress

Reduce caffeine and sugar –

• The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy.

• By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better


Managing Stress

Avoid alcohol, cigarettes, and drugs -

• Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary.

• Don’t avoid or mask the issue at hand; deal with problems head on-and-with a clear mind.


Managing Stress

Get enough sleep –

• Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.


Managing Stress

• Humor is one of the greatest and quickest devices for reducing stress.

• Humor works because laughter produces helpful chemicals in the brain.

• Humor also gets your brain thinking and working in a different way – it distracts you from having a stressed mindset. Distraction is a simple effective de-stressor – it takes your thoughts away from the stress, and thereby diffuses the stressful feelings.

• Therefore most people will feel quite different and notice a change in mindset after laughing and being distracted by something humorous.

DISTRACTION AND HUMOR – Are De-Stressors

6695 S. Quemoy Circle, Aurora, CO 80016 (303) 524-9664 Phone (303) 648-6480 Fax www.accentzinc.com

ACCENTZ, INC.Energy and Technology Solutions Company

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