Mastering stress l.jpg
This presentation is the property of its rightful owner.
Sponsored Links
1 / 51

Mastering Stress PowerPoint PPT Presentation


  • 180 Views
  • Uploaded on
  • Presentation posted in: General

Mastering Stress. Click to advance to next slide. Training Agenda . Learning Objectives Introduction Understanding the causes of stress Effects of stress The power of choice Relaxation and stress reduction techniques Your action plan. Mastering Stress. Click to advance to next slide.

Download Presentation

Mastering Stress

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript


Mastering stress l.jpg

Mastering Stress


Training agenda l.jpg

Click to advance to next slide

Training Agenda

  • Learning Objectives

  • Introduction

  • Understanding the causes of stress

  • Effects of stress

  • The power of choice

  • Relaxation and stress reduction techniques

  • Your action plan

Mastering Stress


Learning objectives l.jpg

Click to advance to next slide

Learning Objectives

After completing this workshop presentation,

you will be able to:

  • Develop an understanding of the demands of under- and over-stimulation

  • Acquire knowledge of the damaging effects of stress

  • Learn how the mind and body interact and how to recognize the signs of tension

  • Use several techniques to manage and/or lower stress

  • Practice reframing strategies for shifting your frame of reference

Mastering Stress


Introduction l.jpg

Click to advance to next slide

Introduction

  • Stress is an everyday fact of life.

  • Stress affects all people, regardless of role, rank, status, or position

  • in the workplace.

  • Not all stress is bad!

  • Stress can reduce the quality of life, undermine health, and impact

  • work productivity.

  • How you interpret and manage your experiences serve to either

  • energize, relax, or stress you out.

  • In this presentation, you will learn a variety of strategies to improve your stress mastery, and break the cycle of destructive habits of stress management.

Mastering Stress


Unit one understanding the causes of stress l.jpg

Click to advance to next slide

Unit One – Understanding the causes of stress

Mastering Stress


Understanding the causes of stress l.jpg

Click to advance to next slide

Understanding the causes of stress

Unit One

Stress Mastery is about finding balance

Who said this:

“You can’t teach a person anything, you can only help them find it within themselves.”

Galileo

“Most folks are about as happy as the choose to be.”

Lincoln

“Most folks are about as stressed out as they choose to be.”

Dr. Phil

Mastering Stress


Understanding the causes of stress7 l.jpg

Click to advance to next slide

Understanding the causes of stress

Unit One

What is this thing called “stress?”

  • Official definition:

    • Anything that requires an adaptive response on the part of the organism.

  • What does that mean to you?

    • Anything that requires you to respond, to make a change, or an adjustment.

    • Stress happens whenever your mind and/or your body react to some real or imagined situation.

  • FACT: Stress is an inescapable part of modern life!

Mastering Stress


Understanding the causes of stress8 l.jpg

Harmful stress

Helplessness

Frustration

Disappointment

Panic

Physical & psychological damage

Beneficial stress

Achievement

Satisfaction

Fulfillment

Meaning

Balance

Emotional & psychological health

Click to advance to next slide

Understanding the causes of stress

Unit One

Dr. Hans Selye, the “father” of stress research:

Make the distinction between harmful and beneficial stress

FACT: You actually need moderate stress to stay alert and perform.

Mastering Stress


Understanding the causes of stress9 l.jpg

Click to advance to next slide

Understanding the causes of stress

Unit One

Four basic sources of stress

  • Environment

    weather, noise, traffic, pollution

  • Social

    deadlines, financial, job, demands for time, relationships

  • Physiological

    aging, illness, injuries, exercise, nutrition, sleep, physical reactions

    to stressors

  • Your thinking

    your interpretations of events and experience

Mastering Stress


Understanding the causes of stress10 l.jpg

Click to advance to next slide

Understanding the causes of stress

Unit One

Identifying sources of stress in the workplace

Activity

Take a moment to reflect on sources of stress in the

workplace for yourself and your co-workers. List three

causes – stressors – that affect people and their

performance at work.

FACT: One fourth of employees view their job as the number one stress in their lives

(Northwestern National Life)

Mastering Stress


Understanding the causes of stress11 l.jpg

Click to advance to next slide

Understanding the causes of stress

Unit One

Reactions to stress

Psychological and physical

Little or no physiological response

Brain interprets the environment

No Threat determined

Threat determined

Fight or Flight

response

Mastering Stress


Understanding the causes of stress12 l.jpg

Light head

Dilated pupils

Tense neck and shoulders

Fast and shallow breathing

Queasy stomach

Sweating

Click to advance to next slide

Understanding the causes of stress

Unit One

Signs of Fight-or-Flight: Physical Symptoms

  • “Cotton” mouth

  • Tight throat

  • Pounding heart

  • Clammy, cold hands

  • Weak knees

What other symptoms do you experience?

Mastering Stress


Understanding the causes of stress13 l.jpg

High-pitched nervous laughter

Feeling of dissatisfaction

Irritability

Poor Concentration

Accident-prone

Overpowering urge to cry, run, or hide

Tendency to be easily startled

Click to advance to next slide

Understanding the causes of stress

Unit One

Signs of Fight-or-Flight: Psychological Symptoms

  • Apathy

  • Repression

  • Withdrawal

  • Forgetfulness

  • Anxiety

  • Emotional tension –

    keyed up or hyper

  • Nightmares

Mastering Stress


Understanding the causes of stress14 l.jpg

Click to advance to next slide

Understanding the causes of stress

Unit One

Time Dependent Stress Stages

  • Fight or Flight: Alarm = Sympathetic Arousal

    • Short term: Reaction for immediate crises, emergency responses

    • (duration is in minutes)

  • SAM: SympathoAdrenoMedulla (Hypothalamic responses)

    • Intermediate: angry, upset, frustrated, argumentative

    • (duration is for hours)

  • PAC: PituitaryAdrenoCortical

  • Long-lasting with greater damage potential

  • (duration is for days/weeks).

  • Chronic stress

  • Long term worry, guilt, worry and apprehension leads to insomnia,

  • fatigue and illness.

Mastering Stress


Understanding the causes of stress15 l.jpg

Click to advance to next slide

Chronic Stress

Fight or Flight

Exhaustion

Perceived

Threat

X

Homeostasis

Return to Homeostasis

Understanding the causes of stress

Unit One

Fight-or-Flight

FACT: Problems at work are more strongly associated with health complaints than are any other stressors – more so than even financial problems or family problems. (St. Paul Fire and Marine Insurance Co.)

Mastering Stress


Understanding the causes of stress16 l.jpg

Click to advance to next slide

Understanding the causes of stress

Unit One

Downside of Fight-or-Flight

Activity

List three real and three perceived dangers you faced in the last month.

Once you have created your list, share it with the person sitting next to you.

Mastering Stress


Understanding the causes of stress17 l.jpg

Click to advance to next slide

Understanding the causes of stress

Unit One

Review of Fight-or-Flight

Adaptive response to presence of physical danger

Triggered by actual and perceive danger

Alarm reaction: fight or flight

Resistance: bodies habituate to specific stressors

Exhaustion: despite attempts to cope stressors are prolonged, body wears out, stress-related symptoms win out

Mastering Stress


Understanding the causes of stress18 l.jpg

Click to advance to next slide

Understanding the causes of stress

Unit One

Assess your stress

Activity

Access the links below to take an online assessment that will help you determine your own level of stress.

http://www.franklincovey.com/promotion/stressedout/#

Stressed Out

http://health.discovery.com/centers/stress/balancing/stress/assessment.html

Balancing stress

http://www.mayoclinic.com/invoke.cfm?id=WL00064

Work stress quiz from Mayo Clinic

Mastering Stress


Unit two effects of stress l.jpg

Click to advance to next slide

Unit Two – Effects of Stress

Mastering Stress


Effects of stress l.jpg

Click to advance to next slide

Effects of Stress

Unit Two

Selye’s General Adaptation Syndrome (GAS)

Resistance to Stress

Phase 1: Alarm

Phase 2: Resistance

Phase 3: Collapse

Shock

Mastering Stress


Effects of stress21 l.jpg

Click to advance to next slide

Effects of Stress

Unit Two

  • Negative Physical Effects of Stress

  • Not a straight forward relationship

  • Prolonged stress weakens immune system

    • White blood cells migrate to bone marrow

  • Heart disease

  • Ulcers

  • Diabetes

Mastering Stress


Effects of stress22 l.jpg

Click to advance to next slide

Effects of Stress

Unit Two

Negative Physical Effects of Stress

Fact: Eighty percent of all visits to doctors’ offices are for stress-related

disorders.

Fact: Dentists report stress causes patients to grind their teeth during

sleep

Fact: Studies reveal that during exam weeks, students possess lower

levels of salivary immunoglobulin - a defense against infections -

studies also report that acne worsens when they are under stress

Fact: Cholesterol levels in the bloodstream rise during periods of stress

Fact: At least 50% of all deaths in US are caused by cardiovascular

disease in which stress played a significant contributing role

Fact: Most heart attacks occur around 9:00 am Monday mornings

Mastering Stress


Effects of stress23 l.jpg

Click to advance to next slide

Effects of Stress

Unit Two

  • Negative Psychological Consequences of Stress

  • Alters serotonin pathways – imbalances linked to depression and

  • aggression

  • Inhibits ability to relax

  • Major factor in development of anxiety, phobias, panic attacks

  • Obsessions

  • Compulsions

  • Post-traumatic stress disorder

Mastering Stress


Effects of stress24 l.jpg

Click to advance to next slide

Effects of Stress

Unit Two

Negative Psychological Consequences of Stress

Fact: Worldwide, depression, as the result of stress conditions, is the

number one cause of disability (World Health Organization)

Fact: More than 30 million Americans suffer from stress related insomnia

Fact: Alcoholism is third major cause of death in U.S. Relief of stress

and anxiety is one of the primary motives for the use and abuse of

alcohol.

Fact: Approximately 50 percent of marriages in the U.S. end in divorce.

Experts report that stress is a major contributing factor to

relationship conflicts.

Mastering Stress


Effects of stress25 l.jpg

Click to advance to next slide

Effects of Stress

Unit Two

  • Negative Occupational Consequences of Stress

  • Lack of concentration

  • Lower productivity

  • Increased frequency of mistakes on the job

  • Higher rate of on the job injuries

  • Higher rate of absenteeism

  • Irritability, conflict with co-workers and supervisors

Mastering Stress


Effects of stress26 l.jpg

Click to advance to next slide

Effects of Stress

Unit Two

Negative Occupational Consequences of Stress

Fact: U.S. businesses claim most industrial accidents are stress-related,

over two million disabling injuries per year

Fact: 80-90% of all business dismissals are linked to tension due to

mental/physical problems

Fact: 25% of people in the U.S. suffer from stress overload at work; 37%

report daily job stress; 75% report significant stress at least once

weekly (National Center for Health Statistics)

Mastering Stress


Effects of stress27 l.jpg

Click to advance to next slide

Effects of Stress

Unit Two

Distress Related Conditions

Activity

Place a check by the following illnesses/disease that you have had in the last 12 months.

____ ulcers____ insomnia/sleep disturbance

____ heart attack____ frequent urination

____ stroke____ loss of appetite

____ cancer____ excessive appetite

____ high blood pressure____ rashes

____ headaches____ diabetes

____ colitis____ chronic fatigue

____ spastic colon____ infections

____ gastritis____ allergies

____ chronic diarrhea____ asthma

____ chronic constipation____ fainting spells

____ queasiness____ stuttering/speech difficulties

____ excessive perspiration____ persistent or severe backaches

____ arthritis____ colds, flu, viral and bacterial infections

Is there a link between your lifestyle and/or stressors and any of these illnesses?

Mastering Stress


Effects of stress28 l.jpg

Click to advance to next slide

Effects of Stress

Unit Two

  • Positive Stress

  • Alleviates boredom

  • Provides variety

  • Opportunity for change

  • Opportunity for personal growth

  • Sense of achievement, fulfillment, satisfaction, accomplishment,

  • Balance

Fact: In one study, adult volunteers were placed in a completely stress-free environment (sightless, soundless, weightless, motionless liquid heated to body temperature). They soon manifested disturbances of mood, thought, and action. Most asked to be quickly released. Most people need an optimal level of change and stress in life to keep things interesting and worthwhile.

Mastering Stress


Unit three the power of choice l.jpg

Click to advance to next slide

Unit Three – The Power of Choice

Mastering Stress


The power of choice l.jpg

Click to advance to next slide

The Power of Choice

Unit Three

  • Mind Body Connection

  • You have the ability to create dramatic positive outcomes

  • Mind and body are interconnected and interdependent

  • How you think and what you believe have a profound

  • impact on your health and ability to master your stress

.

  • Take a moment to reflect on the statement below:

  • Your world is:

    • 10 percent what happens to you, and

    • 90 percent how you think about and then how you react to what happens to you

Mastering Stress


The power of choice31 l.jpg

Click to advance to next slide

The Power of Choice

Unit Three

The Power of Your Mind

  • Activity

  • Rate yourself on how much you agree with each of the following statements:

  • Always Never

  • I see life as challenging but exciting. 5 4 3 2 1

  • Change is positive for me; it leads me to greater personal growth. 5 4 3 2 1

  • I concentrate on what I can change and then do it. 5 4 3 2 1

  • I know I can influence the events taking place around me. 5 4 3 2 1

  • I think about how I can turn situations to my advantage. 5 4 3 2 1

  • Even though situations are tough, I know I can usually find some

  • way of feeling in control. 5 4 3 2 1

  • I believe I am in control of my life. 5 4 3 2 1

  • I accept that I am responsible for how I feel and what happens to me. 5 4 3 2 1

  • I am hopeful about what lies in my future. 5 4 3 2 1

  • I am aware of how much my mindtalk can make or break me. 5 4 3 2 1

.

Mastering Stress


Slide32 l.jpg

Click to advance to next slide

Mastering Stress

The Power of Choice

Unit Three

Barriers to Personal Power and Change

  • You can sabotage yourself with your thinking.

  • What you believe of yourself can help or hinder you in effectively

  • coping with stress.

  • Your thoughts, beliefs, attitudes, and self-talk can empower you or be

  • excuses for not taking appropriate action

.

Activity

Click on the link below to assess your “Self-Talk”

Self-Talk


Slide33 l.jpg

Click to advance to next slide

Mastering Stress

The Power of Choice

Unit Three

  • Think Real

  • Stop kidding yourself!!

  • Your thoughts may have a tendency to be negative

  • Practice monitoring your thinking to get out of the negativity

  • Spend a few minutes each day writing in a journal

    • - List events you want to forget, but cannot

    • - Record your thoughts about each event, yourself, and others

    • - Challenge your thoughts through the mirror of reality: are

    • those thoughts the truth? Or don’t knows?

  • Remember that you cannot predict the future – nor can you control others

  • Remember that you are not a mind reader


Slide34 l.jpg

Click to advance to next slide

Mastering Stress

The Power of Choice

Unit Three

Accept responsibility

The mind is its own place, and in itself can make heaven out

of Hell, or a hell of Heaven.

- John Milton

Avoid the easy trap of viewing everything “bad” that happens to you as someone else’s fault

Accept responsibility for your own feelings

Accept responsibility for your outlook on events that happen in your life

Accept responsibility for your reactions


Slide35 l.jpg

Click to advance to next slide

Mastering Stress

Activity

Click the link below to access the handout.

Ever Have One of Those Days

With your group, brainstorm how PT thinking might have

changed the outcome of the day.

The Power of Choice

Unit Three

Ever Have One of Those Days


Slide36 l.jpg

Click to advance to next slide

Mastering Stress

The Power of Choice

Unit Three

  • See Possibilities

  • How you feel is up to you

  • Do you see possibilities, even in events that look like

  • failures

  • Be aware of the strengths you possess

  • Be aware of the accomplishments you have achieved

  • Use your journal to do some soul-searching

  • - Honestly list everything you have going for yourself

  • - Remember every day the life events that you wish you could forget but

  • do not. Look at them objectively. What is the real truth about them?

  • Help yourself see possibilities by dreaming realistically about what you would like to accomplish each day….each month….each year

  • - Write your dreams down in the journal and review them frequently


Slide37 l.jpg

Click to advance to next slide

Mastering Stress

Activity

  • Access the handout Beliefs Inventory

  • Complete the inventory

  • Self-score the inventory, paying particular attention to the feedback on irrational ideas.

  • Complete the Irrational Ideas Homework.

  • What did you learn? What strategies will help you in the future?

The Power of Choice

Unit Three

Mind Strategies

Take control of your mind and what you think

Make a choice to view your life in a way that is positive and in balance


Slide38 l.jpg

Click to advance to next slide

Mastering Stress

Activity: Handling Anger

Access and read the Stress Coping Handout.

The Power of Choice

Unit Three

Stress Coping


Unit four relaxation and stress reduction techniques l.jpg

Click to advance to next slide

Unit Four – Relaxation and Stress Reduction Techniques

Effective Communication in the Workplace


Slide40 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Tools for Relaxation and Stress Reduction

Breathing Techniques

Visualization

Meditation

Quick exercises to relieve tension

Nutrition, Exercise, and Time Management


Slide41 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Breathing

  • Abdominal or diaphragmatic breathing can

  • reduce muscle tension and anxiety

  • Close your eyes. Put your right hand on your abdomen, at the waistline.

  • Put your left hand on your chest at the center.

  • Notice how your are breathing.

  • Which hand rises the most as you inhale?

  • 5.If your abdomen expands, you are breathing from your abdomen. If your belly doesn’t move or moves less than your chest, you are breathing from your chest.


Slide42 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Breathing

Activity

Access the audio for

deep breathing exercises

Access and practice the

breathing exercises below.

deep breathing exercises


Slide43 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Visualization

Loosen your clothing and lie or sit in a quiet place.

Close your eyes.

Scan your body, seeking tension in specific muscles. Relax those muscles as much as you can.

Imagine a calm, beautiful scene in detail, smell the scents, hear the sounds.

Repeat affirmative phrases such as "I feel peaceful."

Before any high-pressure event, picture the scene. Then review what will happen in your mind, watching yourself deal confidently with the situation.


Slide44 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Meditation

Sitting comfortably upright, close your eyes and relax.

Focus your mind on an object -- breathing out and in to the count of four, looking at an image such as a candle flame or flower, or repeating a word such as "peace" or "one" for 15 to 20 minutes. This induces deep physical relaxation and mental awareness.

It is impossible to worry, fear, or hate when your mind is thinking about nothing other than the object you are focused on.


Slide45 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Meditation

Activity

Access the audio for “special place”

And ”relaxation place” Meditation

Click here to access the script for “special

place”


Slide46 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Quick Exercises

Mindfulness or active meditation

Give all your attention to whatever you are doing, whether it is putting out the trash or eating dinner.

Observe shapes, colors, textures, the movement of your body.

Focus on the moment you are experiencing without worrying about the past or the future.

.


Slide47 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Quick Exercises

Breath Counting (Five to Ten Minutes)

Breathe deeply into your abdomen.

Pause before you exhale.

As you exhale, count “one” to yourself, and continue to inhale and exhale, counting with each exhale.

Do sets of five. Gradually slow your breathing allowing your body to relax and your mind to calm.


Slide48 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Quick Exercises

Let Go of Tension

Sit comfortably in chair with feet flat on the floor.

Breathe deeply into your abdomen – saying “breathe in relaxation”

Breathe out from the abdomen – saying “breathe out tension”

As you inhale become aware of tension in your body

As you exhale let go of the tension.


Slide49 l.jpg

Click to advance to next slide

Mastering Stress

Relaxation and Stress Reduction Techniques

Unit Four

Other Stress Reduction Factors

Nutrition

Mood and Food

Exercise

Reduce stress with exercise

Time Management

Capturing the elusive thing called time


Slide50 l.jpg

Mastering Stress

Your Action Plan

  • Go for it!

  • Make your dreams into goals

  • Make your goals into realities

  • Be assertive rather than passive or aggressive

  • Enrich your life by taking small risks

  • Be empathetic and compassionate to others

  • - there is more power in love and cooperation than in hate and

  • dominance

Click to advance to next slide


Slide51 l.jpg

Mastering Stress

Bibliograhy

Abascal, J. R., Brucato and D., Brucato, L. (2001). Stress mastery: The art of coping gracefully. NJ: Prentice Hall.

Charlesworth, E. A. and Nathan, R. G. (2004). Stress management. NY: Ballantine.

Boenisch, E. and Haney, C. M. (1996). The stress owner’s manual. CA: Impact Publishers.

Davidson, J. (2002). Managing your time. IN: Alpha.

Davis, M., Eshelman, E. R., and McKay, M. (2000). The relaxation and stress reduction workbook (5th edition). CA: Publishers Group West.

Click to advance to next slide


  • Login