STRESS Handling

7/31/2019 STRESS Handling

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Facilitated by

Yin Hong Shuen

Handling Stress


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Objectives

Understand causes of Stress

Apply stress management techniques Implement a Stress management

strategy


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Myths

Myth #1: All stress is bad.

Myth #2: Planning my time just takes moretime.

Myth #3: I get more done in more time whenI wisely use caffeine, sugar, alcohol ornicotine.

Myth #4: The busier I am, the better I'm usingmy time.

Myth #5: I feel very harried, busy, so I musthave a time management problem.

Myth #6: I feel OK, so I must not be stressed.


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CHANGES createsstresses

which impacts on

YOU and

OTHERS


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Understanding STRESS

Called the invisible disease

Defined as any interference thatdisturbs ones healthy mental andphysical wellbeing

Harmful to

individual (lowers immune system) families and society

Organization (Billions$)


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STRESS

Can be a killer (Japanese karoshi)

Infectious ; result in destructive

behavior Breakup homes

Create drug / alcohol dependence

Causes problems to companies: Low quality of service Staff turnover

Poor reputation


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STRESSORS + Individual Make-up

= Stress Response


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I II

III IV

URGENT NOT URGENT

IMPORTANT

Not

IMPOR

TANT

Emergencies /crisis / Deadlines

/ Fighting fires

Prioratizing /clarifying missionand values/Preparing / Buildingnetworks relationships /

training / prevention

Certain reports /mails / meetings /phone calls andother interruptions

Excessive TV /surfing / and otherfrivolousdistractions

Where is your current source of stress?


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SELF CREATED STRESS

- Resulting from commonexpectations or beliefs

People must treat me fairly People who I like and respect must like and respect me

People must keep their promises People must keep confidences People must recognize that Im special

and treat me accordingly People must reward my hard work and sacrifice People must not gossip about me

People must tell me the truth People must recognize and appreciate my talents People I help must help me back


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Keep your Self-Respect

Form realistic goals

Learn to accept limitations in yourself

Learn from mistakes and avoidnegative self-talk


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Relaxation ResponseCalming your mind

Pick a brief phrase or word that reflects your basicbelief system

Choose a comfortable position

Close your eyes Relax your muscles

Become aware of your breathing, start using yourfaith-rooted focus word OR any other word that

you have selected (e.g. One or Love etc) Maintain a passive attitude

Continue for a set period of time (10 to 20 mins)

Practice the technique daily


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Positive Stress

(Eustress) Increased Focus

Higher Performance

Peak EfficiencyFollowed by

Relaxation


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Negative Stress

(Distress) Remain in Excited State

Ongoing cycle

Pattern-Becomes way of Life


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COMFORT ZONE

O

P

T

I

M

A

L

RUSTOUT BURNOUT

Too muchToo little


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3 Major Factors

Demands placed on You Element of Uncertainty

Something that Matters


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Behavioral Change-An

Ongoing Process

Identify Stressors Listen for Symptoms Take Action/Find Solutions

Awareness

(to break cycle)


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7 Ways to Handle StressHead-On

Practice deepbreathing in tightsituations

Visualization Take a break -

exercise/fresh air

Reframe yourperception of reality

If problem isimportant, confrontit directly if possible

Call a friend forsupport

Work off steam -

find a place to yellor cry


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Stress ManagementTechniques

Relaxation Techniques

Develop a Positive Attitude

Develop a Positive Lifestyle Focus on a Balanced Lifestyle

Focus on what you can control versus

what you can not


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8 Ways to Handle Stress

Long-Term


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Ways to Handle StressLong-Term

Exerciseregularly/get

plenty of sleep


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Learn a relaxationtechnique/

develop a hobbyor activity youenjoy


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Find a place toescape i.e. the

beach, woods


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Ways to Handle Stress

Long-Term Schedule FUN, it

wont just happen

Find people toTALK /w aboutprobems


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Ways to Handle Stress

Long-Term

Reduce or

eliminate use ofharmful substances


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Eliminate source ofstress; changeattitude/negative

self talk Go easy on self;

dont be too critical

STRESS Handling

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