STRESS MANAGEMENT

& WORK-LIFE BALANCE

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The basis of this presentation is to assist you in finding greater balance in life, whilst also using

stress as a positive tool for growth, understanding and empowerment.

        Results, consequences & outcomes of stress         Coping mechanisms & learning styles         Self-development & self-awareness         The relationship between body & mind         Methods of relaxation         The importance of humour and play         The Art of Simplicity         The importance of creating Work-Life Balance

LEARNING OUTCOMES:

What is

STRESS?

What isSTRESS

MANAGEMENT?

Stress is the way we respond to pressure or to demands that are being made of us.

Situations which evoke strong emotions – such as anger, fear, depression, sadness,

and sometimes even happiness – produce stress.

Stress occurs when the demands made on a person exceed (or they feel they exceed)

their ability to cope.

Model of Stress

From www.stressfree.com

Symptoms of Stress Tight muscles

Headaches

Inability to concentrate

Fatigue

Compulsive behaviour

Health problems

Irritability

Sleep disturbances

Irrational behaviour

CAUSES of StressStress occurs when the demands made on a person exceed (or they feel they exceed) their ability to cope. A variety of factors can contribute to a person feeling 'stressed‘, including:

What causes stress in your life?

STRESS & PERFORMANCE: Stress can be good for you!

Research has shown that as stress levels rise, performance and motivation

increases. However, once stress exceeds an optimal level, performance drops

dramatically.

Moral of the Story:A moderate amount of stress

= peak performance.

Like anything in life, too much or too little stress is not good for you.

How Vulnerable are you to stress?

Work Pressures I & 2

QUESTIONNAIRES

Creating Balance & Fulfillment in Your Life!

PHYSICAL ENVIRON-

MENT

FUN & RECREATION

PERSONAL / SPIRITUAL GROWTH

SIGNIFICANT OTHER /

ROMANCE

FRIENDS& FAMILY

HEALTH

MONEY

CAREER

“Regarding the centre of the wheel as 0 and the outer edge as 10,

rank your level of satisfaction with each life area

by drawing a straight or curved line to create a new outer edge.

The new perimetre of the circle represents your Wheel of Life. How bumpy would the ride be

if this were a real wheel?

(Adapted from Co-Active Coaching, by Whitworth, Kimsey-House & Sandahl, 1998).

"Just as your car runs more smoothly and requires less energy to go faster and farther

when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance."

~ Brian Tracy ~

Why is

WORK-LIFEBALANCEso important in

managing stress?

5 Steps to Work-Life Balance

www.worklifebalance.com

REACTIONS TO STRESS

(1) Emotional(2) Physical / Health

(3) Behavioural(4) Cognitive

(5) Relationships(6) Living Life to the Fullest

OVERLOAD & BURNOUT AT WORK

(1) Stress & Arousal Stage(2) Stress Resistance Stage(3) Severe Exhaustion Stage

What causes you stress at work…

…and what can you do about it?

COPING WITH STRESS

AVOIDANCE/DENIAL: Pretend the stress doesn’t exist and hope it goes away.HOPELESS SELF-PITY: Simply giving up all hope of finding a solution.EMOTION-FOCUSSED COPING: Dealing with your emotional and internal reactions to external events and circumstances.PROBLEM-FOCUSSED COPING: Trying to change the external circumstances underlying the stress.SOLUTION-FOCUSSED COPING: Searching for possible solutions and outcomes that will change either:(1) your emotional reactions to the stress, and/or(2) the external circumstances that are causing the stress.

MANAGING STRESS"It is never the things that happen to us which disturb

us, but the view that we take of them".

~ Epictetus ~

MANAGING STRESSProblem Solve

Challenge Your Negative Self-Talk

Learn Deep-Relaxation Techniques and/or Meditation

Balance Work with Play

Maintain Supportive Relationships

Develop Interests

Physical Exercise

Read about it.

MY STRESS MANAGEMENT

PLAN

How I plan to tackle stress

Other Methods for Relieving Stress

Stepping out of the loop

Avoid conflict

Relax

Health through Nutrition

Sleep

Be motivated by stress

Don’t lose hope

REMEMBER TO LAUGH & PLAY!

Other Methods for Relieving Stress

Relaxing Walks

Creative Hobbies

Sacred Space

Breathe!

Share with others

Do something for yourself

Keep a journal

Don’t take work home

Turn off the TV

Get out into nature

A BIT OF HUMOUR!

How to stay stressed!

RULE NUMBER 6

Don’t take yourself so seriously!

THE ART OF SIMPLICTYby Thomas Moore

(1) Push an “OFF” button (e.g., TV)(2) Say “NO” to more work(3) Contemplation(4) Give something to the important, obvious & simple things in

life (e.g., family, children)(5) Walk(6) Cook(7) Visit the country(8) Play(9) Do one thing at a time (eat when you’re eating, work when

you’re working, play when you’re playing)(10) Engage in conversation.

Relaaaaaaxxxx!