Welcome!

1. Welcome! The Academy for Advanced Leadership and Development www.chairacademy.com

2. overview • Assess Your Stress Level • Examine the Impact of Stress • Understand our Physical Reaction to Stress • Explore Strategies for Managing Stress

3. Survey yoUrstress level • 30 Questions (YES or NO Response) • Add up the Yes Responses, compare to key • Psychological Wellness Institute--2009

4. Stress key

5. Where are you on the curve?

6. Take 15 and discuss • Share the general results with a table mate • What do the results convey to you? • Can you identify the source(s) of stress in your life? • Do you have a strategy for dealing with stress? • What technique do you feel works best to help manage stress

7. Common Impact of Stress Source: American Psychological Association's "Stress in America" report, 2010

8. Science of Stress The prefrontal cortex is located in the very front of the brain, just behind the forehead. In charge of abstract thinking and thought analysis, it is also responsible for regulating behavior. This includes mediating conflicting thoughts, making choices between right and wrong, and predicting the probable outcomes of actions or events. (Executive Functions) Hippocampus is a part of the limbic system, which is responsible for emotion, behavior, memory and olfaction.

9. glucorticoids Glucocorticoid: A hormone (cortisol) that predominantly affects the metabolism of carbohydrates and, to a lesser extent, fats and proteins (and has other effects). Glucocorticoids are made in the outside portion (the cortex) of the adrenal gland and chemically classed as steroids. • TOO MUCH OF A GOOD THING • Lowered immune system (Immunosuppression) • High blood sugar • Weight gain • Easy bruising • Reduced bone density • Muscle breakdown, weakness

10. Body reaction to stress • LONG TERM • Less Glucose to brain. • Less Oxygen to brain. • Disrupt growth patterns and ability to reproduce. • Cause connection between neurons and hippocampus to atrophy. • Destroy neurons. • Cause heart problems. • Mobilize energy to muscle. • Increase HR, BP, and BR • Turn off long term projects • Reproduction • Growth • Enhance clotting. • Blunt pain perception. • Increase OXY and Glucose to brain. • Enhance learning, memory and recall.

11. Too much stress . . . • We can handle a little. • At times we can handle a lot. • But left to permeate our life it can overwhelm us

12. What we say we believe • 53% of us report personal health problems linked to stress. • 83% of us believe stress can have a strong impact on health. • 93% of us believe stress can contribute to the development of illness. • 27% report stress level has decreased in the past 5 years—the rest of us?? Source: American Psychological Association

13. Stressors in adults • Money • Work • Economy • Relationships • Family Responsibilities • Family Health Issue • Personal Health Concern • Job Stability • Housing Costs • Personal Safety

14. Stressors in youth • Managing school pressure • Relationships w/siblings • Relationships w/friends • Getting along w/parents • Family Finances • Physical appearance • Managing activities • Peer pressure • Getting into college

15. Signs and symptoms • Anxiety • Poor school or work performance • Relationship problems • Sadness • Thoughts of suicide • Worry • Trouble sleeping • Appetite

16. Effects of stress on workplace performance Source: HR Management, Business Management Daily, December2012

17. How we spend our time • How do we spend the hours away from work? • Personal Care (sleeping) (9.49) • Leisure and sports (watching more than doing) (5.37) • Household Activities (chores) (1.74) • Eating and Drinking (1.25) • Shopping (.72) • Caring for others (.51) • Civic/Religious activities (.32) “After work and sleep, most of us have 8 hours left in our day to spend as we please.” Bureau of Labor Statistics, 2012

18. How we cope with stress • Listening to music. • Exercise or walking. • Reading. • Time with friends and families. • In decline as a stress technique. • Down from 46 to 38%. • Napping In too many cases our stress management technique involves sedentary activity.

19. What can you do? • Physical Activity • Routine • Variable • Diet • Manage what you eat. • Manage when you eat. • Manage how much you eat. • Relaxation Techniques • Sleep • Meditation • Yoga • Tai Chi

20. Diet – Stress busting foods Source: American Psychological Association

21. Embrace change

22. Change is hard • We know what to do. • So why don’t we?

23. Stress management pyramid

24. What’s your plan?

25. Outline 2-3 steps • What steps might you take to help relieve the impact of stress in your life? • When can you start? • How will you hold yourself accountable? • What’s your measure of success?

26. Art of Possibility • It’s all invented • Step into a universe of possibility • Give an “A” • Be a contribution • Lead from any chair • Lighten up!

27. Celebrate progress The number one reason why people give up so fast is they tend to look at how far they still have to go, rather than how far they gotten.

28. Mental muscle • Obstacles to success—study of pro athletes concluded the following were among the most common obstacles to managing the stress of achieving top performance. • Negative Thinking—If you don’t think you can, you can’t. • Rigid Goals—nothing short of your ultimate goal is acceptable. • Doubt—I though I could, now I’m not so sure. • Unfair comparison to others—He/she can do it, why not me, why not now, why not . . . .? Source: Runners World: Mind & Body, July 2013

29. summary • Stress is pervasive. • Stress can be a positive if managed. • Constant stress and/or extreme stress can take a toll that may have both a short and long term impact on personal health and professional well being. • Stress can be managed, • The more intentional you are about stress the less adverse impact.

30. Reflection Record 2-3 ideas, issues that came out of the discussion that were most meaningful to you.

31. Personal Investment Plan (PIP)