life in balance: relaxation & stress relief · life in balance: relaxation & stress relief...
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LIFE IN BALANCE: RELAXATION & STRESS RELIEF
Presented by Military & Family Life Counselors
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OBJECTIVES
• What is work/life balance?
• Identify your stressors
• Signs and symptoms of stress
• Stress management strategies
• Stress reduction
• Relaxation skills
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IS THIS YOU?
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WHAT IS WORK/LIFE BALANCE?
• Necessary for everyone
• On-going process
• Responding to multiple demands
• Balancing children’s activities
• Balancing career and family
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THINGS THAT GET IN THE WAY
External Stressors
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• Work
• School
• Community
Internal Stressors
• Attitudes
• Beliefs
• Expectations
• Behaviors
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IDENTIFY PRIORITIES
• Clarify your values
• Create personal mission
• Establish goals
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ENERGY WHEEL
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Personal
Relationships Life
Maintenance
Self
Nurturing
Work
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THE BODY & STRESS
Under stress your body may have:
• Increased pupil dilation
• Perspiration
• Increased heart rate and blood pressure
• Rapid breathing
• Muscle tension
• Increased mental alertness/focus
• Decreased/stopped digestion
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SYMPTOMS OF STRESS
• Physical
• Emotional
• Mental
• Behavioral
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UNHEALTHY STRESS MANAGEMENT
• Alcohol and/or other drugs
• Food
• Displaced anger/frustration
• Distorted thinking
• Overspending
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HEALTHY STRESS MANAGEMENT
• Change your behavior
• Change your lifestyle
• Change your thinking
• Create social support
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CHANGE YOUR BEHAVIOR
• Be assertive
• Get organized
• Vent emotionally
• Use humor
• Use diversion and distraction
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CHANGE YOUR LIFESTYLE
• Healthy diet
• Stop smoking
• Reduce alcohol consumption
• Exercise
• Sleep
• Pursue leisure activities
• Engage in active relaxation
• Other stress reduction techniques
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CHANGE YOUR THINKING
• Cognitive reframing
• Examine your beliefs
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COGNITIVE REFRAMING
• Re-frame “failures” as new opportunities
• Challenge the “shoulds”
• Avoid “all or nothing” thinking
• Be compassionate with yourself
• Focus on the present
• Embrace optimism
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EXAMINE YOUR BELIEFS… INFLUENCING REACTIONS TO STRESS
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Perfectionism
How do these beliefs affect you?
How do these beliefs affect others?
Expectations Family Rules, Messages
Social Mirror Irrational
Beliefs
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CREATING SOCIAL BELIEFS
• Identify your social support needs
• Identify helpful/non-helpful behavior
• Communicate your needs
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STRESS HARDINESS
• Having a strong commitment
• Seeking change as a challenge
• Having a sense of control
• Participating in creative activities
• Having a strong support network
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THE ABC’S OF STRESS REDUCTION
A stress reduction action plan includes:
A = Awareness
B = Balance
C = Control
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ACHIEVING BALANCE
• Think Positively
• Work Efficiently
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RELAXATION
• Relax your “stress triangle”
• Meditate
• Take a deep breath
• Progressive muscle relaxation
• Exercise
• Visualization
• Laughter
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EMPHASIZE THE FUNDAMENTALS
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LIFE BALANCE IS…
…an on-going process,
…not a permanent state
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WHEN TO SEEK HELP
If stress symptoms are interfering with your life
and stress reduction methods aren’t
working, you may want to seek help from:
• Military Community Services
• A Chaplain
• Behavioral Health Services
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SUMMARY
• Recognizing stressors and stress symptoms is a first
step in working toward life balance
• It’s important to examine priorities and decide which are
most important
• Practicing relaxation and other stress reduction methods
can help to change your perspective and achieve a
more balanced life
• Seek help if stress symptoms persist
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QUESTIONS?
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RESOURCES
• Military Community Services
• Chaplain and Local Clergy
• Military OneSource (800) 342-9647
• TRICARE www.Tricare.mil
• Behavioral Health Services
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THANK YOU