MANAGING S

TRESS IN

A

HIGH S

TRESS JO

B

FRED

DI DONNER

B

USINESS S

TAMIN

A

571.

266.

7600

DEFINE STR

ESS

the physical, emotional or mentalpressure, pull, or other force exerted on one thing by another

AGENDA

• How stress affects your performance

• Discover the 3 biggest contributors to stress…the 3Ps of stress.

• How to reduce stress in others

• How to manage stress (if you choose to) so that you enjoy more days

CONTROL VS. INFLUENCE

1. Better health2. Become a better role model3. Increase your influence

ONLY YOU CAN

Sleep

ONLY YOU CAN

Reps at the gym or walking

ONLY YOU CAN

Eat your vegetables

ONLY YOU CAN

Drink your water

ONLY YOU CAN

Hug your loved ones

ONLY YOU CAN

Listen to a friend

ONLY YOU CAN

Develop your own spirituality

WHY BOTHER?

It is a matter of life

HOW STRESS AFFECTS US

7 of 10 Americans who die each year die of a preventable chronic disease such as

heart disease diabetes and many forms of cancer.

Office of the Surgeon General

WHAT DOES THIS ADD UP TO?

•75% of all chronic disease is lifestyle related

•Are direct result of stress (mind and body)

•75% of stress is self induced!

WHAT YOU CAN CONTROL TO REDUCE STRESS

When you put yourself and your health first, you begin to reduce your stress

IN THE WORKPLACE: THE 3P’S OF STRESS

PerfectionismProcrastinationComplaining

PERFECTIONISM

Perfectionism is great when it comes to issues related to safety.

PERFECTIONISM “CURE”

Not an easy fix, has to fit you…

1. identify that you have this pattern and notice if it is contributing to your stress

2. Decide if you like this stress/does it help , or is it in the way

3. Find out more: what is the expectation of the receiver of your project.

4. Adjust your “standards” for the project at hand

PROCRASTINATION

Delaying the start of something important.

= rush to complete a project

+ irritation from team mates who need to meet your expectations

= STRESS for ALL

PROCRASTINATION “CURE”

Cause

1.Lack of information

2.Lack of interest

3.Lack of confidence

PROCRASTINATION “CURE”

• Go do 30 minutes of ‘research” to get you going. Maybe do a schedule, or a mind map to get your thinking.

• Start anyway. Even in exercising, 10 minutes can get you to 20- 40 minutes. But avoiding it get’s you nowhere.

• Get help. If you are unsure, ask a friend or colleague to help you.

COMPLAINING

We all have to vent sometimes, but some vent all the time

Complaining spread the ‘germ” of stress.

you are not happy,

you interrupt my day to tell me about it,

now I get caught up in your negative state,

and drop down to your angry level….

now I need to get back to a productive level to restart my day.

COMPLAINING CURE

Ask for 5 minutes of venting time and then STOP

Never solve a problem by complaining. Go right to the productive side of the conversation what can you do about it…..

REDUCE STRESS IN OTHERS

Stop Perfecting Procrastinating Complaining

Avoid stress words:

Have to ShouldMust

REDUCING STRESS IN OTHERS

If you are nervous….your team is nervous

As leaders, when you are calm, you make others calm.

You can reduce stress in your life by:

RefocusingReframing

RearrangingRelaxing

CREATING BALANCE…

Refocusing: What are you looking for?

Refocusing: What did you SEE?

REFRAMING

another way to look at the same situation

It will take

1. Awareness

2. Effort

3. Practice (like memorizing lines to a song)

REAR

RANGIN

G

Not enough sleep

Lose energy:Watch TV

Feel bad:Eat comfort food

Become edgy: Yell at ____

Drink Caffeine

Watch news:Become worried

Not enough sleep

Lose energy:Watch TV

Feel bad:Eat comfort food

Become edgy: Yell at ____

Watch news:Become worried

Eat healthy lunch

Sleep well

Read

Take 5 minutebreak

Call a friend

Drink Herbal tea

REARRANGE: BREAK INTO THE CYCLE

Not enough sleep

Feel bad:Eat comfort food

Become edgy: Yell at ____

Drink Caffeine

Watch news:Become worried

Lose energy:Watch TV

Not enough sleep

Lose energy:Watch TV

Feel bad:Eat comfort food

Become edgy: Yell at ____

Drink Caffeine

Watch a movie

Go for a walk

REARRANGING

YOUR STRESS CYCLE….

RELAXING

Sitting stillBreathing deeplyClose off from the outside

CLEAR YOUR HEAD: PUT IN 1 THOUGHT

Find the medication in meditation

CAN’T SIT STILL?

Consider the moving meditation

Walking, jumping, shaking….

Daydreaming is also a great way to reduce stress….

ABILITY TO RESPOND APPROPRIATELY

• All of this is available to you in an instant

• Free• It works!• You can become more resilient.

CREATING BALANCE

Begins with the decision….To create balance

To pay attention to how you react

To choose and practice new responses

Response-Ability

REINFORCEMENTS ARE ESSENTIAL

Just like managing a project no single source can solve the whole problem. Consider:

• Reading books

• Videos

• Coaching

• Regular attendance at a group think

• Journaling

WHAT IS YOUR ACTION PLAN

Write 3 things you will practice over the next 14 days

Only YOU can take of YOU!

MANAGING S

TRES

S IN A

HIG

H

STRESS JO

B

Fred

di

Donner

Business

Stamina

571.266.7600