www.compassionategeek.com

Stress Management forIT Professionals

Intensity vs. Duration• Distress (Usually

Bad)• Distress is usually:– Low intensity– High duration

• Eustress (Usually good)

• Eustress is usually:– High intensity– Low duration

The Senness Stress Management Equation

Created by Paul R. Senness, MBA

You don’t control this

You are in complete control of this

This is what happens

Stress Activators

• Conflict• Impossible deadlines• Regulatory environment• Ambiguity• Disorganization• Water cooler politics• Change• Lack of resources

Personal BeliefsPersonal Belief Set A• It’s a black and white world• You’re either with me or

you’re against me• You’ve got to stand your

ground, no matter what• Other people need to

understand where I’m coming from

Personal Belief Set B• The world is comprised of

varying shades of gray• You and I may not agree on

everything. We both understand that there are often several correct paths to a destination

• As we receive new information, sometimes a course correction is necessary

• Seek first to understand, then to be understood

Personal BehaviorsPersonal Behavior Set A• Get in your face and tell

you what I think• Work long hours and be a

martyr• Gossip• Agree to everything, but do

nothing• Make arbitrary decisions

Personal Behavior Set B• Respectfully say you disagree• Document and discuss• Inform yourself and stop

gossip and innuendo• Respectfully discuss

issues• Ask for help in deciding

what to cut

Stress Warning Signals

• Tiredness• Feeling on edge• Anxiety• Depression• Long-term health condition• Boredom• Insomnia

Dealing with stress

The Serenity Prayer

Grant me the serenityto accept the things I cannot change;courage to change the things I can;

and wisdom to know the difference.

Several Ways to Manage Your Stress

• Identify what’s within your control and what’s not. Deal with what is and let go of what’s not.

• Go into another room or even the bathroom or closet if you just need to get away for a few minutes.

• Rinse your face with cool water.• Walk around the building or the block.• Push back from your desk. Do shoulder rolls, head rolls, and ankle rolls.• Close your eyes and breathe deeply.• Unload on your spouse or a close friend (but avoid unloading about work problems at work)• Laugh• Find a distraction (join a group, play music, take a class)• Are you too focused on your own problems?

Page 26/Section 33

Check Your Posture• As IT people, we tend to

sit hunched over our computers

• Notice the organist’s posture

• She sits with her back perfectly straight, which helps her practice and perform for many hours each day

Sit up straight. It will help your back!

Dealing with Stress

• You have the freedom to choose your response to any situation– (Freedom is a condition of the mind; liberty is a

condition of the environment.)• Focus on things within your control• Change your vocabulary from “If I only

had…” to “I can be…”

The Importance of Breathing

• We normally breathe in short, shallow breaths

• Try controlled breathing.– Breathe in to a count of five– Breathe out to a count of five– Repeat

Get Out of Stress Free Card

• On a blank 3 x 5 card or sheet of paper, list:– Things that make you happy– Things that make you peaceful– Pictures of people, places, and things that bring

you joy• Keep it in your desk and when things

get stressful, take it out and look at it

Watch Your Diet

Avoid soft drinks, sugar, caffeine, fat, and processed foods.

Watch more videos on my YouTube channel at www.youtube.com/doncrawley

For Reflection and Discussion

• What causes you stress? What can you do about it?• Read and study about people who are worse off

than you.• Look for models and mentors who don’t seem to be

affected by stress.• Find ways to accept the things you

can’t control.

To-Dos

• Create a Get Out of Stress Free card• Journal your diet• Enroll in a yoga class, a meditation class, or an exercise class• Go for a walk in a park• Volunteer at a homeless shelter• Mentor a high school kid• Listen to calming music• Laugh!