Stress Stress Management for Management for

Busy Gifted PeopleBusy Gifted People

Change and StressChange and Stress• Change is part of life; Change is part of life; • Dealing with change can be Dealing with change can be

stressful depending on the stressful depending on the circumstances of change, circumstances of change,

• The degree of controllability of The degree of controllability of the change the change

• End result of changeEnd result of change

Vulnerability to StressVulnerability to Stress

• Our genetic make-upOur genetic make-up– Sensitivity or reactivity of our nervous Sensitivity or reactivity of our nervous

system system – Family History of depression, anxiety or Family History of depression, anxiety or

other mental health problem other mental health problem • Personality Style: Introverted, A worrier, Personality Style: Introverted, A worrier,

shyness shyness • Attitude or thinking styleAttitude or thinking style• Current Life Circumstances: Current Life Circumstances: • 1 in 10 people reporting symptoms of 1 in 10 people reporting symptoms of

stress at any one time.stress at any one time.

Warning Sings of negative Warning Sings of negative stressstress

• Working late or more obsessively than usual, or harder than sees Working late or more obsessively than usual, or harder than sees appropriate to the situationappropriate to the situation

• Difficulty making decision, large and small that the person would Difficulty making decision, large and small that the person would normally make easilynormally make easily

• Making safe choices not the best onesMaking safe choices not the best ones• Excessive daydreaming or fantasizing always wishing he or she Excessive daydreaming or fantasizing always wishing he or she

were elsewherewere elsewhere• Sudden increase in drinking or smoking habitsSudden increase in drinking or smoking habits• Use of antidepressant or tranquilizersUse of antidepressant or tranquilizers• Vague disconnected speech or writingVague disconnected speech or writing• Excessive worrying especially over relative trivia (or extreme Excessive worrying especially over relative trivia (or extreme

casualness and unconcern in the face of real problems)casualness and unconcern in the face of real problems)• Constant repetition of the same subject at meetings especially if Constant repetition of the same subject at meetings especially if

the point is particularly importantthe point is particularly important• Inappropriate anger, hostility, or outburst of temperInappropriate anger, hostility, or outburst of temper• Excessive mistrust of work colleaguesExcessive mistrust of work colleagues

• Constant harping on personal failures or shortcomingsConstant harping on personal failures or shortcomings• Constant reference to death or suicideConstant reference to death or suicide• HypochondriaHypochondria• Insomnia( either difficult falling asleep or frequent Insomnia( either difficult falling asleep or frequent

awakenings)awakenings)• Missing appointment or deadlinesMissing appointment or deadlines• Confusing or forgetting dates places time or other Confusing or forgetting dates places time or other

detailsdetails• Sudden propensity for mistakesSudden propensity for mistakes• Feeling worthless inadequate rejected insecure (there’s Feeling worthless inadequate rejected insecure (there’s

are often hard to recognize but might be evident are often hard to recognize but might be evident between lines)between lines)

• Prolonged periods of broodingProlonged periods of brooding• Difficulty getting along with other peopleDifficulty getting along with other people• An efficient worker becoming carelessAn efficient worker becoming careless• A casual worker becoming obsessively compulsiveA casual worker becoming obsessively compulsive• Lavish spending by a normally frugal person. Lavish spending by a normally frugal person. •

Symptoms Symptoms • BodyBody• Cold hands or feetCold hands or feet• Muscle tension and tightnessMuscle tension and tightness• HeadacheHeadache• BackacheBackache• Shoulder painShoulder pain• Neck painNeck pain• Blood pressure increaseBlood pressure increase• Heart rate increaseHeart rate increase• Increase in ventilationIncrease in ventilation• Increase in cortisol outputIncrease in cortisol output• Skin complaintsSkin complaints• Sexual problemsSexual problems• Constipation or diarrheaConstipation or diarrhea• Grinding teethGrinding teeth• Clenched JawClenched Jaw• FatigueFatigue• Stomach and bowel painStomach and bowel pain

Mental and Emotional Mental and Emotional SymptomsSymptoms

• AnxietyAnxiety• PanicPanic• Feelings of powerlessnessFeelings of powerlessness• Feelings of doom and disasterFeelings of doom and disaster• Circular racing thoughts a mind Circular racing thoughts a mind

full or questions what if?full or questions what if?

Sources of Stress at Sources of Stress at Work Work

• Job InsecurityJob Insecurity• Working Pressures and Managerial PracticesWorking Pressures and Managerial Practices• . . • Nature of the JobNature of the Job• New TechnologiesNew Technologies• Role IssuesRole Issues• Impact on family and LeisureImpact on family and Leisure• ..• Harassment of DiscriminationHarassment of Discrimination• Work Group Conflict and Relationship ProblemsWork Group Conflict and Relationship Problems• Redeemed Job ControlRedeemed Job Control• SocialSocial• Inner Demands Inner Demands • ChangeChange•

Change your Reactions to Change your Reactions to StressStress

• Physical FitnessPhysical Fitness• Self-RegulationSelf-Regulation• Effective CommunicationEffective Communication• . . Healthy AttitudeHealthy Attitude

WHAT TO DO AT WORK WHAT TO DO AT WORK • change Stressful Environmentchange Stressful Environment• take a break, a change of pace= a new outlooktake a break, a change of pace= a new outlook• be realististic set practical goals and expect to be successfulbe realististic set practical goals and expect to be successful• establish limits for the amount of time and effort you can want to exertestablish limits for the amount of time and effort you can want to exert• learn to say NO when necessary and not to feel guilty for saying nolearn to say NO when necessary and not to feel guilty for saying no• learn to delegate responsibility and try time managementlearn to delegate responsibility and try time management• accept the fact that you are not indispensable someone else can always do accept the fact that you are not indispensable someone else can always do

your workyour work• stop procrastinatingstop procrastinating• learn to proprietieslearn to proprieties• establish a balance between work, home and friendsestablish a balance between work, home and friends• Avoid an over-involvement in your workAvoid an over-involvement in your work• Learn how to be more assertiveLearn how to be more assertive• Learn to adapt to new situation as this will make future changes easier to Learn to adapt to new situation as this will make future changes easier to

handlehandle• Develop flexible management stylesDevelop flexible management styles• Improve employment practices i.e. recruitment, trainingImprove employment practices i.e. recruitment, training• Provide counseling or undertake counseling if requiredProvide counseling or undertake counseling if required• Teach or learn stress awareness, prevention and health promotion.Teach or learn stress awareness, prevention and health promotion.

RELAXATION AND RELAXATION AND MEDITATION MEDITATION

• Relaxation is one simple way to ensure that the body Relaxation is one simple way to ensure that the body escapes from the fight or flight response caused by daily escapes from the fight or flight response caused by daily life. life.

• People who physically and mentally relax using People who physically and mentally relax using mediation visualization yoga massage biofeedback or mediation visualization yoga massage biofeedback or relaxation techniques are able to decrease their blood relaxation techniques are able to decrease their blood pressure, heart rate and oxygen consumption and raise pressure, heart rate and oxygen consumption and raise their finger trip temperature. their finger trip temperature.

• This group of individuals also have lower blood pressure This group of individuals also have lower blood pressure and strengthen immune defenses than the general public and strengthen immune defenses than the general public (Janoski et al, 1986). All of these effects are positive and (Janoski et al, 1986). All of these effects are positive and help us to lead more satisfying g, happier and healthier help us to lead more satisfying g, happier and healthier lives. lives.

•

RESILIENCE RESILIENCE • Positive ThinkingPositive Thinking• People who have a generally positive outlook (“in uncertain times, I People who have a generally positive outlook (“in uncertain times, I

expect the best and know I’ll be okay”) cope with stressful times expect the best and know I’ll be okay”) cope with stressful times more actively and successfully and enjoy a better state of health.. more actively and successfully and enjoy a better state of health..

• Laughter Laughter also seems to work in ways similar to exercise, it arouses also seems to work in ways similar to exercise, it arouses the body and then leaves the body feeling more relaxed (Robinson, the body and then leaves the body feeling more relaxed (Robinson, 1983). This may help to explain findings that people with a sense of 1983). This may help to explain findings that people with a sense of humor and who laugh more frequently are less disturbed by humor and who laugh more frequently are less disturbed by stressful life events (Lefcourt & Martin, 1986). stressful life events (Lefcourt & Martin, 1986).

• Self worthSelf worth is the respect we have for ourselves; the worth or value is the respect we have for ourselves; the worth or value we place on our own being as opposed to the opinions of others. . we place on our own being as opposed to the opinions of others. .

• Self confidenceSelf confidence• The Practice of KindnessThe Practice of Kindness. . • Self-Praise and Self EncouragementSelf-Praise and Self Encouragement• Self-talkSelf-talk• Having a trusted mentorHaving a trusted mentor• Having a belief in a greater meaning or purposeHaving a belief in a greater meaning or purpose

Accept the things you Accept the things you cannot change, have the cannot change, have the

courage to change what can courage to change what can be changed and exercise be changed and exercise the wisdom to know the the wisdom to know the

differencedifference