SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Stress Reduction for Editors Anya Weber...

SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT

Stress Reduction for Editors

Anya WeberCopywriter and EditorInstitute for Community Inclusion



Quick Poll

How would you describe your typical work day?▸ Low-stress▸ Medium-stress▸ High-stress


Americans are wicked stressed out.

▸ 69% of employees report that work is a significant source of stress.

▸ 41% say they typically feel tense or stressed out during the workday.

-American Psychological Association (via mindful.org)


Stuff that can help

▸ Good habits to un-fray your nerves▸ Emergency stress relievers▸ Ways to feel more powerful (less stressed)▸ Reasons to embrace the stress

▸ Bonus: Editorial spin


Good habits:Ways to be more Zen

▸ Zen = in the moment ▸ Respond to what’s happening (rather than

freezing, yelling, crying)▸ Also called “mindfulness”


Meditate


Meditation…

▸ Relieves insomnia▸ Helps with depression/anxiety▸ Alleviates chronic digestive issues▸ Helps with hypertension (high blood pressure)

Counteracts “flight or fight” response and reduces stress.


Psychiatry Research: Neuroimaging

“The results suggest that… [meditation] is associated with changes in gray matter concentration in brain regions involved in learning and memory processes, emotion regulation… and perspective taking.”

(after an eight-week study in mindfulness-based stress reduction)


A Simple Workday Meditation

▸ Sit comfortably and close your eyes.▸ Turn your attention to your breath.▸ Feel your belly go in and out as you breathe.▸ When thoughts come up, acknowledge them,

let them go, and gently bring your attention back to your breath.


Belly breathing


Breathing can calm OR energize you.

Let’s take a vote:

▸ Relaxing breath?▸ Energizing breath?


Relaxing breath

Close your eyes.

Breathe through your nose.

For two minutes…▸ Inhale for a count of three.▸ Exhale for a count of four.


Energizing breath

Close your eyes.

Breathe through your nose.

For two minutes…▸ Inhale for a count of four.▸ Exhale for a count of three.


Meditation Apps

▸ Calm▸ The Mindfulness App▸ Buddhify▸ Headspace

Online search: “best meditation apps”


Questions?


Use all your vacation days, every year.


Use all your vacation days, every year.

▸ Americans turned our backs on 169 million paid vacation days in 2013.

▸ People who take more time off tend to get more raises and promotions.

▸ Taking vacation can increase productivity by 80% and improve reaction time by 40%.


When you go on vacation, really go on vacation.

▸ Find people to cover for you.▸ Set an out-of-office email response and

voicemail greeting.▸ Let people know you won’t be replying to

emails or calls.

If it’s an emergency...they can call 911.


Open your window or step outside.


Do some laps around the office.


Movement CreativityWalking…▸ Increases a person’s creative output by about 60%.▸ Encourages growth of new ideas.▸ Improves cognition and problem-solving.


Get up and walk around after eating.


Try this stretch!


Chat with a coworker.


Use a break for a concrete task.

▸ Make a doctor’s appointment.▸ Wash your dishes.▸ Call a client or business contact.


Learn to Say...


Manage expectations


Questions?


Emergency stress relievers


Just Add Water


Eat a banana


Work your ABS.


Work your ABS.

▸ A: Accept that you’re feeling stressed out or emotional.


Work your ABS.

▸ A: Accept that you’re feeling stressed outor emotional.

▸ B: Breathe into your belly or sides.


Work your ABS.

▸ A: Accept that you’re feeling stressed out or emotional.

▸ B: Breathe into your belly or sides.▸ S: Strike a power pose.


TED Talk: Your Body Language Shapes Who You

Are (Amy Cuddy, 2012)

▸ Power of “nonverbals” to influence others—and ourselves


Embrace the stress!

TED Talk: Kelly McGonigal, How to Make Stress Your Friend (2013)

▸ Stress strengthens us.▸ People who believe this have fewer negative

effects from stress.▸ Stress releases oxytocin: bonding with others,

opening heart vessels.


What are your strategies for (editorial) stress management?


Stress Reduction for Editors

Anya WeberCopywriter and EditorInstitute for Community Inclusion


Date post:	23-Dec-2015
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT Stress Reduction for Editors Anya Weber...

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