STRESS MANAGEMENT INTRODUCTION • Name • Job Title & Years in Company • Hobbies • My most stressful experience COURSE CONTENTS • What is stress? • Causes of stress • Recognising stressors • Effects of stress • Relaxation techniques What is stress? Can we recognize stress from these pictures? Some figures about Stress According to ‘Health & Safety Executive’ organisation (UK): • Days lost due to stress 105 million • Cost to UK employers £1.24 billion Some figures about Stress Other findings from 700 HR senior practitioners & 2000 employees: • 11% of absence is attributed to stress • 52% say stress is increasing • 60% claim that stress is damaging staff retention • 83% think stress is harming productivity SOME FACTS ABOUT STRESS Average working times over the last decade have increased by 20% Leisure time has decreased by 32% 43% of people find it difficult to delegate 81% of managers suffer stress at least once per week Today 600% more Information has to be managed by people than 20 years ago We know it by: • The tenseness in our muscles • The pounding headache • The sweaty palms and clinched teeth Stress is a state of mental or emotional strain DEFINITION • The most commonly accepted definition of stress (mainly attributed to Richard S. Lazarus) is that: “Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.” It is an interference that disturbs a person’s healthy mental and physical well-being A simpler definition “Stress is your reaction to any change that requires you to adjust or respond “ •It creates a pressure on us so that we find it hard to cope •This tension causes us to feel negative emotions Stress can be: • Positive • Negative Positive Stress • Can help you to concentrate, focus, perform, and can often help you to reach peak efficiency • Many people, in fact, do their best work when under pressure. Afterwards, they take the time to relax and enjoy their achievements • This relaxation allows them to build up the physical and emotional reserves to meet the next challenge, and is one of the key elements of positive stress Negative Stress • Stress becomes negative when you stay "geared-up" and don't (or can't) relax after meeting the challenge • For some people, stress becomes a way of life • When stress becomes a constant, ongoing cycle, your ‘health’ and ‘well-being’ can suffer Negative Stress • Negative stress has been linked with many physical ailments - from tension, headaches, heart attacks and even suicide • Don't forget that your stress level impacts not only you, but also those who are around you and love and care for you High Optimum Stress P e r f o r m Area of a Best n Performance c e Low Pressure High stress Low BOREDOM ANXIETY & UNHAPPINESS Low Pressure High The inverted-U relationship between PRESSURE & PERFORMANCE • EXERCISE ONE • What are the main stresses in our life? • Are these stresses caused by people or other factors? • What are your warning signs of stress? • How have you attempted to manage these stresses? By avoiding or confronting them? Using substances? • 20 minutes Causes of Stress It may be a sudden occurrence: • a death • a job loss • an accident or Causes of Stress It may be ongoing: • the boss who never stops criticizing • a relative who makes your life miserable • or you may simply be overwhelmed by too many things and tasks Causes of Stress • Trying to do too many things yourself • It occurs when you run out of time and must carry things over • Bad time management • WORRIES Worry Time Never Happened (40%) Happened in the past (30%) Health (12%) Miscellaneous (10%) Genuine (8 %) 40 % 30 % 12 % 10 % 8% Recognising Symptoms •Physical Signs – High blood pressure, Heart disease, Stoke, Insomnia, Headaches, Feeling of constant fatigue, Ulcers, Constipation etc. •Emotional Signs – General irritability, acute anxiety , depression, lack of libido, loss of sense of humour, inability to concentrate, etc. The Effect on the body (I) “Fight-or-flight” response (Short-Term) • When an organism experiences a shock or perceives a threat, it quickly releases hormones such as adrenaline and cortisol that help it to survive (burst of energy) “Fight-or-flight” response ITS EFFECT Pupils dilate ON THE BODY Rate of breathing increases in lungs These and can lead to shortness of breath produces marked changes in Heart rate heart increases rate, blood pressure levels, metab olism, and Sweat glands Increase Sweat physical production to cool the body activity What happens in our bodies when we get stressed? Stressed Relaxed • Heart rate increases • Heart rate decreases • Mouth dries up • Salivation returns to normal • Breathing becomes fast • Breathing deepens & slows • Blood pressure increases • Blood pressure reduces • Eyes strain • Pupils return to normal • Perspiration increases • Sweat glands close • Facial muscles are tensed • Facial muscles relax • Blood sugar increases • Blood sugar reduces • Increased white blood cells • No production of white blood cells • Digestive system suspended • Digestion returns to normal • Anger/hostility • Restful & calm feelings A prolonged period in this state can lead to depression The Effect on the body (II) Burnout Business Environment Burnout – ‘A state of fatigue or frustration brought about by devotion to a cause, way of life or relationship that failed to produce the expected reward’ (Herbert Freudenberger) Points to remember There are techniques to minimise stress Some stress is necessary Stress is infectious Suffering from stress is not a sign of weakness Stress can be a killer ACTIVITY 2 • What are the stress factors for a manager? • What are the stress factors for an employee? STRESS ON A MANAGER STRESS ON AN EMPLOYEE ANALYSING STRESS CYCLES Tactics Run through Important End Journey Coffee Meeting for prior to presentation Routine of Lunch to work Time presentation meeting To clients Filing day Measuring Stress • Questionnaire • FILM - PART ONE WELLNESS Mental, Emotional, Physical, and Spiritual balance Managing Stress through proper Time Management Effective Time Management Can you distinguish between being ‘Efficient’ & the ‘Effective’? Effective Time Management Effectiveness Doing the right job vs Efficiency Doing the job right Effective Time Management Can you distinguish between the ‘Important’ & the ‘Urgent’? Effective Time Management Importance How long to spend on this task Urgency When to do this task Urgent Not Urgent I ACTIVITIES: II ACTIVITIES: •Crises •Preparation & planning •Pressing Problems •Prevention •Deadline-driven projects •Relationship building •Recognising new opportunities •Empowerment III ACTIVITIES: IV ACTIVITIES: •Interruptions, some phone •Some trivial matters calls •Irrelevant mail & ‘Escape’ •Some mail, some reports activities •Some meetings •Some phone calls •Proximate, pressing matters •Time Wasters •Popular activities •Excessive TV Managing stress through proper Time Management Reactive Tasks Proactive Tasks I: II: Urgent and Not Urgent but Important Important Do it! Delay & Plan it! III: IV: Urgent but Not Not Urgent and Not Important Important Delegate it! Dump it! Someone Else’s Priority Time Wasters LAUGHTER THE BEST MEDECINE BENEFITS OF LAUGHTER • Stress Relief • Strengthens Immune system • Good aerobic activity • Good for mental health • Good for heart • Pain killer • Helps people suffering from bronchitis and asthma • Stay young LAUGHTER THE BEST MEDECINE L’OME STRESSE Exercise 3 • In what ways do I relax? • How often and when? • Do you have any recommendations for yourself? MAKING TIME TO RELAX EXERCISE ONE EXERCISE TWO With hands on your chest and Loosen your collar, and place your hands over abdomen, breathe in and out through the your shoulders. Exhale, let your head fall nose, letting your abdomen expand and backwards, and slowly draw your fingers over sink. your collar bones. Repeat several times. EXERCISE THREE EXERCISE FOUR Place your left hand on your right shoulder, and Place the fingers of both hands at the squeeze gently. Hold for several seconds, then base of your skull. Apply slow, circular release. Repeat along the shoulder and arm. Do the pressure, working gradually down your same on the opposite side. neck and then out across the shoulders. EXERCISE FIVE EXERCISE SIX Support your left elbow on your right hand, and Place your hands on the top of your head. drum the fingers of your left hand on your right Allow your hands to pull your head gently shoulder blade. Repeat with your right elbow on down, and hold the position. Feel the slight your left hand. stretch in the back of the neck. EXERCISE SEVEN Lift your right shoulder, and slowly rotate it backwards. Repeat the exercise with your left shoulder, then rotate both shoulders together. Keep your arms loose and relaxed. TAKING A BREAK FROM WORKING ON SCREEN • Close your eyes, relax the muscles in your face, and unclench your jaw. Keeping your fingers together, place the fingertips against your forehead, and gently move them in circles around your eyes. Repeat several times in one direction, then repeat in the opposite EXERCISE TWO EXERCISE THREE Place your fingertips on your forehead, and Release any tauntness in your face by gently massage the temples with your cupping your hands over your eyes and relaxing. Hold this position for several thumbs. seconds. Do this exercise in darkness, if possible. RELAXING YOUR BODY TAKING ACTION AT HOME TAKING ACTION AT HOME LEARNING TO MEDITATE CALMING DOWN The goal of meditation is the attainment of a state of calm awareness. If you find it difficult to concentrate at first, persevere and slowly your mind will clear. • FILM – PART 2 Social Support Scale • Does your behaviour attract others? Do you have family and friends to call on? (If not, why?) • We need time to take care of ourselves • We have to be responsible and change what we can • Seek balance • Constantly re-adjust In modern society self care is not selfish THE 6B ‘STRESS BUSTER KIT’ • Breath • Beam • Body relax • Body balance • Brain • Step Back 9 points • Learn how to spot your stress warning signals, and then act on them • Avoid the habit of taking work home with you every night • Try to be aware of any changes in your eating and drinking patterns • Next time you feel you have too much to do, delegate at least one task 9 points • Learn from those who do not suffer from stress • Avoid routinely working late and at weekends • If you suffer from regular headaches or insomnia, see a doctor • Make a note of anything that you can find that helps you to relax • Listen to what your body tells you as objectively as you can "We should not let our fears hold us back from pursuing our hopes." (John F. Kennedy). • "Learn how to feel joy." - Seneca • "Worry often gives a small thing a big shadow." - Swedish Proverb • "Anxiety is the great modern plague. But faith can cure it." - Smiley Blanton, Don’t worry, be happy! Take it easy !