Stress Management: Stress Management: Learning to Balance Work Learning to Balance Work

and Life and Life

A Deer Oaks PresentationA Deer Oaks Presentation

Defining StressDefining Stress Stress is any change that one adapts to.Stress is any change that one adapts to. **It is the manner in which you respond to **It is the manner in which you respond to

current stressors that is important.**current stressors that is important.** There are five sources of stress:There are five sources of stress:

• EnvironmentalEnvironmental• SocialSocial• PhysiologicalPhysiological• ThoughtsThoughts• Feelings of helplessnessFeelings of helplessness

Balancing Work and Personal LifeBalancing Work and Personal Life Keep a logKeep a log

• Track everything you do for a weekTrack everything you do for a week• Decide what is necessary, what satisfies Decide what is necessary, what satisfies

you the most, and what you would like to you the most, and what you would like to addadd

Set realistic goals and expectationsSet realistic goals and expectations• Expectations that do not fit with our Expectations that do not fit with our

current needs or abilities will create current needs or abilities will create increased stressincreased stress

• Make your goals concrete, specific, and Make your goals concrete, specific, and attainableattainable

Balancing Work and Personal LifeBalancing Work and Personal Life

Learn to say “No”Learn to say “No”• When you quit doing the things you do out of When you quit doing the things you do out of

guilt, you'll make more room in your life for the guilt, you'll make more room in your life for the activities that are meaningful to youactivities that are meaningful to you

Leave work at workLeave work at work• Do not answer work emails at home (unless you Do not answer work emails at home (unless you

work from home), do not recount every stressful work from home), do not recount every stressful experience at work with a family member or experience at work with a family member or friend.friend.

Manage your timeManage your time• Do not leave all of the chores for your day offDo not leave all of the chores for your day off• Make time for friends as well as personal time, Make time for friends as well as personal time,

such as time at the gym. such as time at the gym.

Balancing Work and Personal LifeBalancing Work and Personal Life Fight the GuiltFight the Guilt

• Remember having a life, family or social Remember having a life, family or social life and a job is okay – for both men and life and a job is okay – for both men and womenwomen

Nurture YourselfNurture Yourself• Set aside time each day for an activity Set aside time each day for an activity

that you enjoythat you enjoy Bolster your support systemBolster your support system

• Give yourself the gift of a trusted friend Give yourself the gift of a trusted friend or co-worker to talk with during times of or co-worker to talk with during times of hardshiphardship

Balancing Work and Family LifeBalancing Work and Family Life Clarify and/or modify your valuesClarify and/or modify your values

• Find a job that appreciates family Find a job that appreciates family values. Clarify job expectations with a values. Clarify job expectations with a partner, husband, or wife. partner, husband, or wife.

• Be flexible. Realize that sharing a Be flexible. Realize that sharing a household is not the same as living household is not the same as living alone. Make compromises.alone. Make compromises.

Stay in control by letting goStay in control by letting go• It is not possible to get everything done It is not possible to get everything done

sanely at work and home if you do not sanely at work and home if you do not allow others to help.allow others to help.

When Wearing Multiple When Wearing Multiple Hats at Work…Hats at Work…

Distinguish your separate responsibilitiesDistinguish your separate responsibilities• Understand and establish goals for each of Understand and establish goals for each of

your roles at your job. your roles at your job. Embrace the diversity of your jobEmbrace the diversity of your job

• If you do not like doing a number of different If you do not like doing a number of different things, learn to delegate when possible.things, learn to delegate when possible.

Conduct a brief monthly reviewConduct a brief monthly review• Are you meeting all of your goals?Are you meeting all of your goals?

When Wearing Multiple When Wearing Multiple Hats at Work…Hats at Work…

Schedule time as neededSchedule time as needed• Make daily or weekly-to-do-listsMake daily or weekly-to-do-lists• Break up big projects into a number of Break up big projects into a number of

small onessmall ones Recognize your strengths and Recognize your strengths and

weaknessesweaknesses• If you need help in a certain area, ask. If you need help in a certain area, ask.

If you feel overwhelmed, discuss it If you feel overwhelmed, discuss it with your supervisorwith your supervisor

Is Stress Bad For You?Is Stress Bad For You?

Minor improvements and other sources Minor improvements and other sources of positive stress (promotion, new home) of positive stress (promotion, new home) may actually be good for you, yet still a may actually be good for you, yet still a source of stress.source of stress.

Positive stress may be experienced as a Positive stress may be experienced as a “challenge” or an “exciting new project”.“challenge” or an “exciting new project”.

But when stress due to change occurs in But when stress due to change occurs in amounts that you cannot handle, both amounts that you cannot handle, both mental and physical side-effects may mental and physical side-effects may result.result.

How Stress Affects UsHow Stress Affects Us Stress affects us in different ways. It’s Stress affects us in different ways. It’s

important to know what your stress signals important to know what your stress signals are.are.

Long-term physical effects of stress can Long-term physical effects of stress can cause:cause:• Ulcers, upset stomach, IBSUlcers, upset stomach, IBS• Allergies, asthma, bronchitis. Allergies, asthma, bronchitis. • DiabetesDiabetes• Osteoporosis, arthritisOsteoporosis, arthritis• Exacerbates diseases/conditions including Exacerbates diseases/conditions including

cancer, AIDS, and chronic pain. cancer, AIDS, and chronic pain.

How Stress Affects UsHow Stress Affects Us

How does stress affect you psychological?How does stress affect you psychological? Psychological effects of stress:Psychological effects of stress:

• Confusion.Confusion.• Depression, mood changes.Depression, mood changes.• Increased use of drugs and alcohol.Increased use of drugs and alcohol.• Changes in sleeping, eating, and intimacy.Changes in sleeping, eating, and intimacy.• Relationship/martial problemsRelationship/martial problems• Decreased productivityDecreased productivity

Things to Keep in MindThings to Keep in Mind

Distracting yourself from the thoughts that Distracting yourself from the thoughts that create worry and fear can decrease overall create worry and fear can decrease overall stress. stress.

Habitual patterns of thoughts and Habitual patterns of thoughts and perception can lose their influence over perception can lose their influence over your life once you become aware of them.your life once you become aware of them.

Thought and emotion are not permanent. Thought and emotion are not permanent. They pass into and out of your body and They pass into and out of your body and mind. mind.

The Importance of The Importance of Correct BreathingCorrect Breathing

Poor breathing makes it harder to cope Poor breathing makes it harder to cope with stressful situations.with stressful situations.

Improper breathing contributes to a Improper breathing contributes to a number of psychological and physical number of psychological and physical symptoms. symptoms.

Chest breathing is often associated with Chest breathing is often associated with an emotional distress.an emotional distress.

Diaphragmatic breathing is the easiest Diaphragmatic breathing is the easiest way of eliciting the relaxation response. way of eliciting the relaxation response.

Lifestyle Practices that Lifestyle Practices that Decrease StressDecrease Stress

ExerciseExercise• Three times a week for at least a half-hour.Three times a week for at least a half-hour.

Eat HealthyEat Healthy• Eat small meals every 3 to 4 hours; Reduce Eat small meals every 3 to 4 hours; Reduce

fats and sugars and increase proteins. fats and sugars and increase proteins.

Engage in an activity that you enjoyEngage in an activity that you enjoy• Reading, drawing, swimming, etc. Reading, drawing, swimming, etc.

Sleep RestfullySleep Restfully• Try to sleep a total of 8 hours each night.Try to sleep a total of 8 hours each night.

Your Personal Stress ManagementYour Personal Stress Management

No matter what method you select to No matter what method you select to help you reduce stress, be sure to help you reduce stress, be sure to keep in mind these general rules:keep in mind these general rules:

Do something you enjoy.Do something you enjoy.

Set aside time for yourself.Set aside time for yourself.

Do it with commitment.Do it with commitment.

Positive Quotes to Live ByPositive Quotes to Live By

Don't let what you cannot do interfere with Don't let what you cannot do interfere with what you can do. what you can do. • John WoodenJohn Wooden

The positive thinker sees the invisible, The positive thinker sees the invisible, feels the intangible, and achieves the feels the intangible, and achieves the impossible. impossible. • UnknownUnknown

I cannot always control what goes on I cannot always control what goes on outside. But I can always control what outside. But I can always control what goes on inside. goes on inside. • Wayne DyerWayne Dyer

Positive Quotes to Live ByPositive Quotes to Live By

It does not matter how many times you It does not matter how many times you get knocked down, but how many times get knocked down, but how many times you get up. you get up. • Vince LombardiVince Lombardi

Perseverance is not a long race; it is many Perseverance is not a long race; it is many short races one after another. short races one after another. • Walter ElliottWalter Elliott

Opportunity dances with those already Opportunity dances with those already on the dance floor. on the dance floor. • H. Jackson Brown, Jr.H. Jackson Brown, Jr.

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