How to Manage Stress!!!! - WVRWA - Home to Manage Stress and Anger M… · 7 Anger Management Tips...
Transcript of How to Manage Stress!!!! - WVRWA - Home to Manage Stress and Anger M… · 7 Anger Management Tips...
How to Manage Stress!!!!
Presented by Debbie BrittWVRWA Executive Director
April 13, 2011
Stress ManagementManaging stress is all about taking charge:
Your Thoughts
Your Emotions
Your Schedule
Your Environment
Your Problems
What is the Ultimate Goal?
A Balanced Life!
Time for Work!
Time for Relationships!
Time for Relaxation!
Time for Fun!
Identify the Sources of Stress in your Life
This isn’t as easy as it sounds.
Your true sources of stress aren’t always obvious
It’s all too easy to overlook your own stress‐inducing ThoughtsFeelingsBehaviors
Are your constantly worried about work deadlines?
Do you procrastinate?
Do you take on more than you can handle?
Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (“Things are always crazy around here”)
Do you define stress as part of your personality (“I have a lot of nervous energy, that’s all”)
Do you blame your stress on other people or outside events, or view it an entirely normal and unexceptional?
UNTIL YOU ACCEPT RESPONSIBILITY FOR THE ROLE YOU PLAY IN CREATING OR MAINTAINING IT, YOUR STRESS LEVEL WILL REMAIN OUTSIDE YOUR CONTROL.
Start a Stress JournalThis can help you identify the regular stressors in your life and can define the ways 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. Write down:
What caused your stressHow you felt, both physically and emotionallyHow you acted in response to the stressWhat you did to make yourself feel better
How do you Currently Cope with Stress
Unhealthy Ways of Coping With Stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
SmokingDrinking too muchOvereating or undereatingWithdrawing from friends, family and activitiesUsing pills or drugs to relaxProcrastinatingLashing out, angry outbursts, physical violence
Learning Healthier Ways to Manage Stress
Change what isn’t working for you
Change the situation or your reaction to the situation
Learning the four “A’s”:Avoid the stressorAlter the stressorAdapt to the stressorAccept the stressor
Stress Management Strategy #1AVOID UNNECCESSARY STRESS
Learn how to say “no”
Avoid people who stress you out
Take control of your environment
Avoid hot‐button topics
Pare down you to‐do list
Stress Management Strategy #2
ALTER THE SITUATION
Express your feelings instead of bottling them up
Be willing to compromise
Be more assertive
Manage your time better
Stress Management Strategy #3
ADAPT TO THE STRESSOR
Reframe problems
Look at the big picture
Adjust your standards
Focus on the positive
Stress Management Strategy #4
ACCEPT THE THINGS YOU CAN’T CHANGE
Don’t try to control the uncontrollable
Look for the upside
Share your feelings
Learn to forgive
Stress Management Strategy #5
MAKE TIME FOR FUN AND RELAXATION
Go for a walkSpend time in natureCall a good friendSweat out tension with a good workoutTake a long bathLight scented candlesPlay with a petGet a massage
Stress Management Strategy #6
YOU CAN INCREASE YOUR RESISTANCE TO STRESS BY STRENGTHENING YOUR PHYSICAL
HEALTH!!!
Adopt a Healthy LifestyleExercise regularlyEat a healthy dietReduce caffeine and sugarAvoid alcohol, cigarettes and drugsGet enough sleep.
QUESTIONS?????
Anger Management Techniques!!!!
Presented by Debbie BrittWVRWA Executive Director
April 13, 2011
A temporary emotionCombines physiological and emotional arousalReactions cover a broad spectrum When not addressed appropriately often leads to conflict Before conflict in the schools can be looked at, one must address the issue of anger management. Unless anger management is learned, conflict resolution cannot take place.
The positive aspects of anger are: •you have increased energy,
•are able to communicate your feelings,
•able to problem solve,
•and can take charge of the situation.
ANGER MANAGEMENTANGER MANAGEMENT
ANGER MANAGEMENTAnger is a normal emotion that everyone feels from time‐to‐time
Can be mild at times or intensely furious and full of rage
People experience anger in different ways
Anger undermines your relationship with your more senior leadership team, people who report to you and your peer group
Two Types of AngerConstructive Anger
Managing anger constructively you are using the emotions you feel in a helpful, healthy manner. Assertive but nonthreateningLearn to calm yourself and redirect your anger
Destructive AngerAllowing your anger to manage youUncontrolled force with bad feelings, angry words, or aggressive words, or aggressive actions.Can escalate into violence causing damage or injury
Anger is the main component of aggressive behavior and acts of violence. Aggression is usually the result of excited emotional states of anger and frustration. Anger, the emotion, is not a problem; what one does with anger can be. Students who do not know constructive ways to express anger and frustration frequently become aggressive to express their feelings.
•Ways to Keep Cool:
•Find a quiet place.
•Take a time out.
•Find fun distractions.
•Make good decisions about what you see and hear.
•Choose friends who make you feel good.
•Learn to forgive and forget.
Anger ManagementAnger Management
Learning to Calm Yourself DownWhen you feel yourself becoming angry:
Take a deep breath from the diaphragm
Hold for the count of five
Slowly exhale
Repeat this breathing technique until the anger dissipates
Use visualization also known as imagery
Redirecting the AngerThrough exercise – walking or jogging
Participating in a sport
Meditation and yoga
Doing an arts and crafts project
Gardening
Cleaning or doing any household activity such as painting, polishing silverware, or washing the floors
Mowing the lawn
Anger causes a rise in blood pressure and heart rate, an
increase in blood flow, and stiff and tense muscles. These
physical reactions cause damage to the body over time as
anger continues to be in control.
Managing anger constructively is being in control of your
emotions instead of letting them control you. By knowing
how to control this, you can use its energy to affect your
life and the lives of others in a positive and helpful way.
7 Anger Management Tips for the Workplace
1. Take deep breaths while counting down from ten.
2. Exercise helps to reduce anger, stress & tension.
3. Leave the environment that caused the anger.
4. Discover the triggers that caused the anger.
5. No‐one can make you do anything.
6. Visualize yourself feeling calm and at ease.
7. Try to lighten up.
remember…
1‐2‐3 TURTLE
1 – Go inside your shell
Find a quiet place
away from
everyone before
you ACT
ake a “Time Out”
2 – Take 3 Deep BreathsTime to RELAXCalm yourself down
Think of a good solution
3 – Walk Away
S M I L E AND BE HAPPYS M I L E AND BE HAPPY