Managing Holiday Stress - University of Oregon · 2017-11-17 · Managing Holiday Stress Presented...
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Managing Holiday Stress Presented by: Cascade Centers, Inc. Your Employee Assistance Program Provider
Transcript of Managing Holiday Stress - University of Oregon · 2017-11-17 · Managing Holiday Stress Presented...
Managing Holiday Stress
Presented by: Cascade Centers, Inc.
Your Employee Assistance Program Provider
Objectives
• Look at the causes of holiday stress• Talk about stress reactions and locus of control• Discuss what decisions we can make to help ourselves
What is your biggest source of holiday stress
this year?
Why are the holidays so stressful?
*Source, Gallup
• Holidays can be expensive• Pressure of gift giving• Being too busy• Too much togetherness…• …or not enough togetherness• Overindulgence in eating and
drinking and the regrets that may come along with it
• Wanting everything to be perfect
Statistics
And…the holidays provide great opportunities
…to reconnect… to focus on gratitude for what we do have…to celebrate traditions: religious, spiritual, cultural, family and personal
How can we make the most of these opportunities while minimizing stress?
How Do I Know if I’m Stressed?
• Physical Symptoms:fatigue, sleep disruption, muscle tension, headache, gastrointestinal problems
• Thoughts and Feelings:irritability, anxiety, worry, lack of focus, forgetfulness, low self esteem, depression
• Behavioral Signs and Symptoms:procrastination, negativity, drugs/alcohol
Cycle of Holiday Stress – Where do we have control?
People
Expectations“Stuff”
Locus of Control
Important Not Important
Con
trol
These events require action.
These are your “C’ priorities; they don’t deserve much
attention
No
Con
trol
These events are beyond your control – they require
acceptance.
Why waste time and energy here?
People - Who are Your Holiday Cast of Characters?
Your cast of characters
Presenter
Presentation Notes
Is it the sibling you’ve never gotten along with? The parent who nothing is good enough for? The aunt of uncle who is just not impressed? Is it your spouse’s family?
Dealing with Difficult Family Members
• Plan ahead- identify the people who are most difficult for you and make a plan for how you would like to behave when you’re around them this year. Role-play this with someone you trust.
• Avoid hot-button topics.• Don’t drink too much alcohol.• Let go of the need for perfection and enjoy the day as-
is.• Practice gratitude- find one reason you are grateful for
each family member, no matter how annoying you find them to be.
George Burns once said: "Happiness is having a large, loving, caring, close-knit family in another city."
Presenter
Presentation Notes
Drinking might help you to feel more comfortable, but it can make the situation worse.
Expectations
What are the expectations?
• Society’s holiday messages represent a cultural push and pull towards “idealized togetherness”.
• Expectations from self and others to look our best, wear our best, serve our best and be at our best.
• What expectations do you struggle with?
Presenter
Presentation Notes
We’re saturated with Norman Rockwell scenes of family gatherings, Currier and Ives scenes of a winter wonderland, and Fifth Avenue’s illusions of all the happiness money can buy.
Adjust Your Expectations
• Don’t aim for perfection• Expect things to go wrong• The more closely your plans match what is likely to
happen, the more enjoyable your holidays will be.• Look what has happened in the past and plan for
how you will handle that this time around.• Contingency plans can be helpful, but it is more
helpful to be able to “roll with” the changes, you can’t plan for everything
“Stuff”
How Much is Enough?
93% of Americans exchange gifts
What makes gift giving stressful?
What is the reason for holiday gifts?
How do we promote more meaning in gift giving?
Presenter
Presentation Notes
Many feel that the holidays are really geared towards kids and because we want to please our kids, we may feel the need to buy them as many things as possible.
General Stress ManagementFor the holidays, or any time of year.
• Acknowledge your feelings, don’t try to keep going like everything is fine.
• Ask for help if you need it.• Volunteer- it’s a good way to lift your spirits and help others.• Make time for yourself- even if it’s just 15 minutes per day.• Get in touch with nature- stroll through the (Christmas)
trees.• Listen to holiday music (or something else if it drives you
crazy)• Give a gift to someone who is not expecting it.
Quick Stress Relief Techniques
• Talk to someone who listens!• Practice “belly breathing”• Do the “Five Senses” exercise• 10 minutes of exercise or stretching• Visualize a calm, relaxing scene• Other suggestions??
Summary
• Start your plan now• Recognize what it is within your control and be prepared
to roll with what is not• Set limits• Focus on what is important to YOU!
Happy Holidays!
University of OregonEmployee Assistance Program (EAP)
Summary of Services:• Intake / Assessment
Up to five (5) visits per incident, per year• E-Support• Crisis Counseling• Home Ownership Program• Work / Family / Life• Identity Theft Services• Legal Consultations• Financial Coaching• FREE Simple Will Kit• Cascade Personal Advantage
Thank You for Attending!
If you have any questions or would like additional information regarding services
through your Employee Assistance Program please contact us at:Phone 800.433.2320
Text 503.980.1777www.cascadecenters.com
