EARN Guidelines to Follow



Stress ManagementOpening Activity – Stress TestThis is a simple activity to get the group talking about stress. The directions are easy. Everyone get a pen and paper and tear the paper into 6 pieces.On each piece of paper, everyone should write about 6 situations that stress them out. (One per paper)Gather the papers one by one. As a paper is picked, the stressor is read aloud. Then everyone in the group will vote, by a show of hands, if they find that situation stressful in their viewpoint or it is not. Discuss after each vote: Why do some people find this situation stressful, while others do not? In other words why doesn’t this situation bother other people? (Get opinions and discuss)Continue until all pieces of paper have been read. Final discussion questions (Review at the end of the activity):What situations seemed to stress out the most people why? What situations were most unique and why? What seems to be the key reason why some things stress some people out, but not others? Causes of StressStress has been identified as the primary cause of many health concerns. So, how much stress is too much? The answer is not as clear as you might think. In fact, “how much” differs for each person. Some people seem to cope with stress well, even thrive on it, while others seem to crumble when faced with similar situations or frustrations. When you are in a stressful situation, your body launches a physical response, often referred to as “fight or flight”. Your nervous system will take action and release hormones designed to keep you safe when danger is perceived. Your body cannot differentiate between good or bad stress and will respond the same regardless of the form or source of the stress. The stress experienced from perceived “danger” is short-term and your body will typically recover quickly. When your stress system activates for long periods of time, the long-term effects can be damaging because the constant release of hormones puts a lot of wear and tear on your body. As result, you may age more quickly and can become more prone to illness.Stress can be both positive (i.e. getting married or having a baby) and negative (i.e. work overload or a rocky relationship). The situations and day-to-day pressures that cause stress are referred to as “stressors”. Your ability to tolerate stress depends on multiple factors, some you cannot control, but many you can control. The factors that influence your stress tolerance level can include:Quality of your relationships – The strength of your support network (family and friends) serves as a buffer and impacts your ability to handle day to day stressors. Being lonely or feeling isolated can increase your vulnerability to the same stressors and limit your ability to respond effectively.Your sense of control – The more confidence you have in yourself and your ability to influence events the more effectively you will handle stressful situations. When you feel like things are out of control you will be less likely to handle the stress well.The way you see the world – Your attitude and outlook have a profound impact on your ability to handle stress. Are you an optimist or a pessimist? People who are optimistic tend to solve problems more easily and handle stress more effectively. They tend to see challenges where others see problems.Your ability to manage your emotions – Your ability to bring your emotions into balance and rebound from upsetting situations impacts your ability to handle stress. This is a skill that most will have to work at over time.Your knowledge and preparation – The more you know and understand a stressful situation the more effectively you will handle it and ultimately rebound from it.Stress can result from both internal and external stressors. Here is where perception has the most impact. For example: you might find your evening commute home exhausting while others find it to be a great time to decompress before embarking on the family portion of their mon external stressors:? Major life changes? Financial problems? Being unhappy with your job? Being too busy? Relationship difficulties? Children and family? Stress from school? Working long hours? Traumatic events? Job loss? Death of a spouse or loved oneCommon internal/life stressors:? Chronic worry? Pessimism? Negative self-talk? Rigid thinking, lack of flexibility? All-or-nothing attitude ? Poor communication skills? Fear and uncertainty? Attitude and perception ? Unrealistic expectations of self or othersCommon work stressors:? Staff control over how work is done? Lack of colleague support? Unclear expectations? Relationships with colleagues? Unclear understanding of roles? High staff turnover? Poor communication between teams? Workplace harassment? Working long or unpredictable hours? Lack of training? Uncomfortable work environment? Employer demands? Lack of feedback on performance ? Lack of management supportJob Search StressLack of money.Need to spend money on resumes, postage, gasoline, newspapers, etc.Typical job search methods slow at best and frustrating.Need to continue job search even though it is a negative process.Loss of Self-Esteem.Loss of work relationships.Lack of routine…eventually “Why even get up in the A.M.?”Loss of Identity (What do you call yourself?)What do others think of me?Job interviews (always at least a little bit stressful).Resume writing, cover letters, etc. [Especially if you don’t write a lot].Attitude of family and friends (especially if they haven’t looked for work recently!]Change in job search process (takes longer to find a job, multiple interviews, etc.)Can’t afford the stuff you like because you are not working.What if I can’t find another job?What’s wrong with me? It was never this hard before?Pressures you put on yourself.More competition for available jobs.Fear of unknown. [Next job could be even worse!]Need experience/training.Getting turned down.Not knowing effective job search methods (or don’t use them).Pressures from Unemployment Agency, Dept. of Human Services, or other agencies.Other.Job Stress Cost more than $200,000,000,000 annually!75-90% of Primary Doctors’ visits for stress related complaints.More than half of the 550,000,000 work days lost due to stress each year.Work related problems are far and away the major source of stress in our lives.Some Sources of Job Stress:Inadequate time to complete job to one’s own satisfactionLack of clear Job DescriptionLack of clear Chain of CommandLittle or no recognition or reward for good job performance Inability/lack of opportunity to voice complaintsMuch Responsibility, Very Little Authority.Inability to work with supervisors, co-workers, others due to difference in goals & valuesLack of control and/or pride in finished productInsecurity caused by possibility of takeover, merger, outsourcing, closing, etc.Prejudice because of age, gender, race, religion, etc.Unpleasant working conditions: too smoky, hot, cold, noise, exposure to fumes/harmful productsCommuting problemsNot being able to use personal talentsNot able to work to best of abilityFeeling Unappreciated.Changes in rules, regulations, policyHaving to do more work with less staffDecrease in benefits, pay, etc.Increasing use of technology and need to constantly learn how to use this technologyEquipment that doesn’t work rightTools that don’t work rightComputers that don’t work rightTime it takes to get the above (3) things repairedLack of adequate training in new systems, procedures, etc.Additional stress added when others are off ill, quit, get fired, etc.Increasing use of cubicles vs. officesLack of perceived options to change jobs, employers, careersBottom Line MentalityPerceived Lack of LoyaltyPossible OutsourcingPerceived Lack of RespectFear, uncertainty, doubt re: employment, health, economy, etc. Some people getting preferential treatment. First part of this from USA today, Paul J. Rosch, M.D. Rest from compilation of other sourcesHow Vulnerable Are You To Stress?Mark from 1 (almost always) to 5 (never), according to how much of the time each statement applies to you. ___ 1. I eat at least one hot, balanced meal a day.___ 2. I get 7 to 8 hours of sleep at least 4 nights a week. ___ 3. I give and receive affection regularly.___ 4. I have at least one relative within 50 miles on whom I can rely. ___ 5. I exercise to the point of perspiration at least twice a week.___ 6. I smoke less than half a pack of cigarettes a day. ___ 7. I take fewer than five alcoholic drinks a week. ___ 8. I am the appropriate weight for my height. ___ 9. I have an income adequate to meet my basic expenses. ___10. I get strength from my religious beliefs. ___11. I regularly attend club or social activities. ___12. I have a network of friends and acquaintances.___13. I have one or more friends to confide in about personal matters.___14. I am in good health (including eyesight, hearing, and teeth).___15. I am able to speak openly about my feelings when angry or worried. ___16. I have regular conversations with the people I live with about domestic problems. ___17. I do something for fun at least once a week. ___18. I am able to organize my time effectively. ___19. I drink fewer than three cups of coffee (or tea or cola) a day. ___20. I take quiet time for myself during the day. ___ SUBTOTAL - 20 = ___ TOTAL To get your score, add up the figures. Any number over 5 indicates a vulnerability to stress. You are seriously vulnerable if your score is between 25 and 55, and extremely vulnerable if your score is over 55. Adapted from a test developed by Lyle H. Miller and Alma Dell Smith at Boston University Medical Center.-914400-68580000Life Stress QuestionnaireHave you had any of the following things happen to you during the past year? If so, simply circle one of the numbers preceding each of those items. Score only the items that apply to you.PointLifeValueEvent15Change in social activities15Change in sleeping habits20Change in residence20Change in work hours20Change in church activities25Tension at work25Small children in the home25Change in living conditions30Outstanding personal achievement30Problem teenager(s) in the home30Trouble with in-laws30Difficulties with peer group30Son or daughter leaving home30Change in responsibilities at work30Taking over major financial responsibility30Foreclosure of mortgage or loan35Change in relationship with spouse35Change to different line of work35Loss of a close friend40Gain of a new family member40Sexual difficulties40Pregnancy45Change in health of family member45Retirement50Loss of job50Change in quality of religious faith50Marriage50Personal injury of illness60Loss of self-confidence60Death of a close family member60Injury to reputation65Trouble with the law65Marital separation75Divorce100Death of a spouse______Grand Total Your total score measures the amount of stress to which you have been subjected.A score of 150 of less is normal.With a score of 150-250, one-third of all persons will experience illness or accident.If you scored 250-300, you have a 50:50 chance of accident or illness.Above a score of 350, you may be 75 percent sure of trouble in the months ahead.Strategies for Managing StressIf you find that stress in life or work is impacting your health, causing you to feel overwhelmed, or interfering with your ability to perform your job, or manage your personal life it is time to take action and regain control. Sometimes you may feel that life is out of control. The key is to remember that although you cannot control what happens, you can always control how you respond. Effectively managing stress is all about taking charge of your health, thoughts and emotions, schedule, environment, and especially how you deal with your stressors. There are many things that you can do to take care of yourself. Making even a small change can help to improve your mood and restore your confidence; little tweaks can go a long way! The first step in taking control is to pay attention to your physical and emotional health. When your basic needs are met, you will be more resilient and better equipped to manage your stressors. Actively managing your stress means changing the situation when you can, altering your reaction when you cannot, taking care of yourself, and routinely taking time to rest. Remember the four as: avoid, alter, adapt, or acceptAvoid any unnecessary stress. Although not all stress can be avoided, you can reduce your stress levels by learning how to say “no”. You can also decrease your stress levels by differentiating between the “shoulds” and “musts” on your to do list and avoiding people who stress you out. Alter the situation. When you cannot avoid a stressful situation, try altering it. Ditch the passive behavior; instead be assertive and tackle the situation head on. Try not to allow negative feelings to fester and make you sick; instead respectfully tell others about your concerns. You should also consider compromising where possible or necessary; meeting others halfway can go a long way towards strengthening relationships and improving communication.Adapt to the stressor. If you are unable to change the stressor, consider changing yourself. This can be achieved by reframing the problem and focusing on the positive aspects of the situation or your life. Try looking at the big picture; ask yourself “Is this WORTH getting upset over?” and “Will this matter in a week, month, or year?” Accept the things that you cannot change. There will always be things that you cannot change. Learn to accept the inevitable rather than fighting the situation or circumstance and making it more stressful than it has to be. Even the most stressful of situations has the potential to offer new learning opportunities and experiences that can lead to personal growth.Remember to manage the emotional aspect of stress. Addressing all sources of stress will help you to reduce its impact. Below are some suggestions for eliminating unnecessary stress.Be Your Own Best Critic. Experts say that approximately 60,000 thoughts stream through your mind each day. Are your thoughts about yourself positive or negative? Far too often we are excessively critical of ourselves; expecting more from ourselves than we would from someone else. This negative self-talk can be just as stressful as an outside event. Monitor your thoughts about yourself and instead of being critical, try encouraging yourself instead. Consider developing a mantra that helps you to feel empowered or counteracts something you tend to be overly critical about. Do Not Rehash Stressful Situations. When you replay a stressful situation over and over again in your mind you are reliving it. Doing so will not resolve the situation but it can keep your stress levels high and possibly make you sick. Your body will respond to this as if you were still in the situation. Instead, try retraining your mind to replace those nagging thoughts with positive ones. Remember to stay in the present. You cannot change the past but you can learn from it and move forward.Avoid “Worst Case Scenario” or Extreme Thinking. When you subscribe to the worst case scenario train of thought you are forcing yourself to live through the situation twice. Be careful what thoughts you are projecting. You may just create a self-fulfilling prophecy. When you subscribe to extreme ways of thinking (everything is “fabulous” or “catastrophic”) you miss the possibilities hidden in between these two extremes. Avoid Counter-Productive Behaviors. When you engage in negative behaviors such as procrastination, chronic lateness, over-sharing your personal information, or allowing your home/office to become cluttered you create unnecessary stress for yourself. Instead of putting an undesirable task off until the last minute, try breaking it into smaller and more manageable tasks. Rather than being chronically late, try setting the alarm earlier or preparing ahead of time for the next day by getting everything ready the night before. When you over-share information you can make yourself vulnerable, instead try making them earn your trust before you share personal information. A cluttered home or workspace is representative about how you feel about your life. To counter-act this bad habit and regain control of your situation try spending just 30 minutes a day cleaning up a small area; throw things away that you have not used in one year. Stop Worrying About Spent Money. Once you have spent the money, you cannot un-spend it. Worrying about money that is already spent wastes time and energy that you could better use on something more productive. Instead, try learning from the experience. Practice evaluating possible purchase before you make them. Ask yourself, “Is this a want or a need?” or “How many hours would I have to work to pay for this?”. If the purchase is not an urgent need try waiting 24 to 48 hours and see how you feel about it after the waiting period. Plan for the unexpected by maintaining your insurances; health, auto, home, and life. Doing so will help to give you feel more prepared to cope with those unexpected events that can sometimes happen.Count Your Blessings. This strategy can be used both as a quick means of de-stressing and also as a daily strategy for stress management. Most likely, you have heard of the “30 days of gratitude” project or have seen it in action on social media. Through the project, you are challenged to journal or share three new things you are grateful for each day. The first few days are easy; as time goes on you find yourself having to look deeper for new gratitude’s. In doing so you both share with others what you are grateful for and why but you also relive the moment in which you first experienced that gratitude. This concept works quite well to retrain your brain to focus on the positive aspects in life, rather than the bad, and can help to improve you overall perspective of life. Identify and Eliminate Self-Imposed Stress. First identify the stressors that you are creating for yourself, sources of self-imposed stress can be: Worrying too much about what others think about you - you cannot control the perceptions of others.Procrastinating - you may think you work better under pressure but this is typically not the case.Subscribing to the theory “If you want it done right you have to do it yourself” – the refusal to delegate tasks is a self-defeating practice. Instead, train your staff well and trust them to do the job as instructed.Find Some 5-10 Minute Projects. Use these projects to lift your spirits when you stress seems to be taking hold or you are feeling like you have not been as productive as you would like to be. Little projects allow you to quickly see results and feel the success of having accomplished something productive. Realize. Your ability to handle stress will very day to day. Some days will be easier than others. A number of factors will contribute to or affect your ability to handle various stressors. Sometimes it may seem like the more critical stressors were easier to cope with than the less significant ones. It is normal to experience this at times. The various factors that influence your ability to handle stress will fluctuate. Expect that some days will be easier than others and be prepared to use some of the strategies you have learned to quickly de-stress.Now that we have addressed the psychological component of stress management it is time to take a closer look at the physiological component. Believe it or not, you can improve your ability to cope with stressors by improving your physical health. In fact, your physical well-being has a profound impact on your ability to cope with day-to-day stress and is equally as important as maintaining your psychological health. Below are some ideas to help you get started.Keep Moving! Physical activity plays a key role in reducing and preventing the effects of stress. Maintaining an exercise routine (especially aerobics) is an excellent way to reduce stress. Aerobic exercise will increase your heart rate and make you sweat, which can help to improve your mood, increase energy levels, sharpen your focus, and relax both your body and mind. Make Time to Relax. Relaxation techniques, such as meditation, yoga, and deep breathing exercises activate the body’s relaxation response and helps to decrease restlessness. You do not need an entire day at the spa for this to work! Just 15 minutes of relaxation can help to refresh your mind and body; improving your mindset and your ability to handle stress.Eat Healthy. Have you ever heard the phrase, “You are what you eat”? A well-nourished body is much more prepared to cope with stress. Support your body and its ability to respond to stress by eating a diet rich in healthy foods. Avoid eating while on the run, decrease your intake of high calorie and fatty foods, reduce caffeine and sugar intake, and cut back on alcohol and nicotine products. Try planning ahead and packing healthy snacks. Doing so can help ward off the temptation to snack on unhealthy food items like candy, soda, and fast food.Get Plenty of Sleep. Lack of sleep can cause you to feel fatigued, result in irrational thinking, lead to poor decision making, and lesson your ability to handle even small stressors. The average adult needs 7-8 hours of sleep each night in order to feel fully refreshed and prepared to handle the stresses of day-to-day life.Positive Self-Speak We talk to ourselves throughout the day. We say things such as: “Oh I wish would’ve thought of that when he said --”…”That phone call went well”…”I wonder if I should mentioned the other problem”… “I should have said that differently” …”I wish I had a window in my office so I could see what the weather is like”.This “talking” to ourselves is sometimes called self-speak. This helps use plan for upcoming events, helps remind us to do things, and helps us rehearse what to say in that important meeting. It helps us evaluate what happened and helps us learn what to do and what not to do. Self-speak can also sound like: “I’m so stupid! Why do I always say the wrong things?!!!”…”Boy I should’ve really yelled at her, she always picks on me!”… “Why can’t I do things like George does? I’ll never be any good”… “My Mom was right; I really am an idiot!!!” This negative self-speak may become believable if you say it to yourself long enough. Yes, we all make mistakes and we all have problems, but if your natural way of thinking these things is always negative, you will soon think of yourself as stupid, unlucky, klutzy, etc. I mean if you say this stuff to yourself, shouldn’t you believe it? So we need to focus on the positive things instead of all the bad stuff.This doesn’t mean you lie to yourself or ignore problems, but if you don’t speak well of you who will? Work on making your self-speak positive. When you catch yourself saying: “What a fool I am!!!” change it to something positive like: “That won’t happen again, next time I’ll…” Just like when you use negative self-speak, if you consistently use positive self-speak you eventually believe that! Wouldn’t you rather be/feel positiveTechniques to “De-stress” QuicklyNearly everyone feels as though their lives are busy. For many this involves lives filled with family, friends, work, and other various other obligations placing demands on their already busy schedule. At some point, you might even find yourself feeling as though there simply isn’t enough energy left in your reserves to keep up. When you find yourself feeling like your tank has gone dry, remember these simple strategies for quickly refreshing and replenishing your reserves.Practice letting go. The next time you feel yourself starting to feel agitated, frustrated, or angry make a conscious decision to not allow yourself to become upset. Ask yourself if it is truly important enough to be upset over. Try to set the emotions aside and instead look at the situation from a logical view point. As you take control of your emotions you will be more able to properly handle the situation and, as result, will feel better about yourself and the situation.Stop! Take a Breath. Before you respond to a stressful situation, take three deep breaths and slowly release them (counting to five as you exhale). Using this tactic will trigger your bodies instinct to relax and will assist you in calming yourself and bringing clarity to the situation.Ask For Help. If you are feeling overwhelmed or unsure ask someone who is capable of assisting you for their help. For example: You have a large project due for work. You were given an exceptionally short period of time in which to accomplish the assigned task. Upon evaluation you determine that may not be able to complete it within the allotted time frame. You could rush and try to accomplish the task yourself, but rushing often leads to mistakes. Instead, try asking a more experienced co-worker for their suggestions or assistance in completing the project. Slow Your Rate of Speech. Stressed people tend to speak quickly and with an elevated pitch. When you are feeling overwhelmed, try lowering your tone and speaking more slowly than usual. As you slow your speech and lower your tone you will appear calmer and more in control of both yourself and the situation. Go Outside. A little fresh air can have a powerful effect on your mindset and your ability to handle a stressful situation. As few as five minutes is all it takes to help rejuvenate you and help you to regain focus before tackling whatever challenge you are facing. Laugh Out Loud. Try looking for the humor in the situation. Humor can be a great way to deal with stressful situations, both at home and work. If you sense yourself or those around you starting to feel stressed or anxious, use humor to lighten the mood. Recall a funny story or a joke, especially one that those around you can relate to. Look for the Silver Lining. There will be situations when your idea of a perfect world outcome is simply not feasible. When confronted with these situations, ask yourself, “What good can come from this?”, “What can I learn from this?”, “What are the positive aspects and how can I use them well?”. When you focus on the positives you will be more apt to see the possibilities and achieve a resolution that you can live with.Turn Up the Tunes! Music had a profound ability to help you refocus and can improve your mood. If you are feeling stressed or depressed try playing some upbeat music that counter-acts your current frame of mind. When your feeling anxious or angry try playing slower tunes that will help you to calm yourself.Count Your Blessings. When the pressures of everyday life are getting to you and you find yourself feeling overwhelmed or stressed it is far too easy to start focusing on all that is going wrong. This negative train of thought will limit your ability to see the root cause of problems and truly solve them. To counter-act negative thinking, try taking a moment to lean back, breathe deeply, and recount all of the things in life that make you happy and feeling blessed (i.e. family, friends, pets, your home, the spring flowers starting to bloom, the birds chirping just outside your window, etc.) Before long you will find that you are feeling better and more equipped to tackle whatever challenges you are facing.Talk to Someone. Have you ever had that “Ah Ha!” moment, where you realized the answer was right in front of you the entire time? Stress can often cloud our vision and our judgment. Sometimes all it takes is a short conversation with another person, someone who has not been laboring over the same concern, for you to discover that the answer was there all along. Do Something You Like. If it has been a particularly hard day and your feeling a bit stressed, it may just be time to reward yourself for having survived the trials of the day. Your reward does not have to be large. In fact, in can be something quite small. They key here is that it gives you something to look forward to. Below are some examples of simple rewards that can help you to rejuvenate your spirits and reward yourself for that job well done: Going to see a movie you have been wanting to seeEating dinner at your favorite restaurant Picking up that tasty desert you have been cravingVisiting a friend that you have been trying to make the time to visitTaking a walk in the park and truly enjoying your surroundingsDe-stress With a Positive AttitudeResearch shows that many illnesses/conditions (e.g. High Blood Pressure, Heart Problems, Back Problems, Headaches) are caused or influenced by stress. Stress is a part of our daily lives and the better we deal with stress the better we feel. The better we feel, the better we can handle stress, et cetera, et cetera, et cetera! Having a positive attitude can help you recover quicker, and can even make you healthier than someone that has a negative attitude. Your progress in you chosen occupation is influenced by your attitude and you happiness with life in general is directly related to your attitude. Try to develop a positive attitude. Simply trying to make your attitude more positive will make your attitude more positive and this will have a good influence on both your body and your mind. Learn to look at the “bright side”, view the glass as half full vs. half empty and work every day to make your attitude more positive. Simply by trying to develop a more positive attitude will make you feel better which helps you have a more positive attitude, which makes you feel better… Each thing that you do to improve your positive attitude will help make your attitude even more positive. It’s almost like you can’t fail. Hang around people with positive attitudes. Some of that positive attitude just rubs off on you! Another one of those things that work just because. It works, don’t be afraid to use it.Become an optimist or at least become more optimistic. Think in terms of what you can do as opposed to all the things you can’t do. There are hundreds and thousands of things you cannot do, but there are some things you do well. Focus on the things you can do instead of the things which cause you problems. Remember nobody can be great at everything! Take advantage of the stuff you do well and remember: What you find easy may be a real problem for others. Build on the positives and you will be more successful.Practice positive Self-Speech. We talk to ourselves all day. Usually this is done silently in one’s head, but we think of how we could have answered that question better or how we could have not made that mistake. Start Self-Speech that deals with the positives. I did a great job on that problem and I helped Mr. Dough with his finances and I feel pretty good about that. Don’t avoid the negatives, but keep them in their proper perspectives.Challenge vs. Problem. Look at problems/difficulties as challenges that will allow you to find new ways to meet your goals. Believe that you can find a way to meet the challenge (even if it means getting help from someone else) and you will be more successful. Work on developing a problems solving network so you don’t have to find solutions all on you.Some Ways to De-Stress Yourself1. Take a Deep Breath in through your nose and slowly out through your mouth. Close your eyes and breath in slowly and exhale for a count of 5-10 seconds. Even one cycle is helpful, but 5-10 cycles are even better. This is the simplest and single best way of decreasing stress.2. Do something you like, even if it is only for fifteen minutes or half an hour! Get selfish for a short time. Do what you like for a short time and you can come back refreshed and ready to rumble. It gives your emotions a chance to relax and return to normal.3. Talk to somebody, a friend or relative, co-worker, or someone else. Express your feelings, especially those feeling you may have been holding in. Try to pick a person that is a good listener and someone that will not gossip about what you told them.4. Laugh. Watch a funny movie, trade jokes with a friend, read the comics, think of the things in your background that always make you laugh. Try to make laughter a part of your day every day.5. Exercise. Moderate exercise helps your body and mind relax. Set up and keep to an exercise regimen. Exercise releases endorphins and other compounds that help your body relax. When your body relaxes, so does your mind.6. Read. Take time to read something you enjoy. This does NOT include your text books, work manuals, reports, paperwork, etc. Half an hour or even fifteen minutes can work wonders.7. Stretch/Relax. Do simply stretching exercises. Stretch your neck by gently rolling your head in a semi-circle first one way then the other. Stretch your arms, legs and then relax your muscles. Tense then relax your muscles starting at your toes. Move up your body tensing then relaxing each muscle group. Try to keep the muscles you exercised earlier relaxed. [See: Relaxation Exercise Handout].8. Take a long/soaking bath. You could make this part of you selfish time. Relax in the tub, ask those around you to give you half an hour of uninterrupted time. Light candles, play music, read, etc.9. Visit someone that has a positive attitude. Spend some time with people you know that always seem to have a positive attitude…let that positiveness wear off on to you.10. Simplify/De-clutter your life. Clutter and disorganization adds to your stress. Work on getting your desk or office organized. [CAUTION: Don’t try to organize everything in one day. Break these tasks down into manageable half hour to hour projects]. A good project might be to straighten the papers on your desk. Next, sort the papers into (neat) piles based on importance, filing system, or some other achievable criterion.11. Find some five or ten minute projects. You can do these when you only have 10-15 before lunch or quitting time. It is amazing how many small but necessary things you can complete in a short amount of time. Each time you complete one of these projects, you feel a little better and you help simplify/de-clutter your life! 12. Find some “waiting projects”. Gather some easily portable projects that you can work on during times you have to wait (e.g. Doctors’ offices, Social Security offices, Secretary of State Offices). You can accomplish a lot and feel like the time is not lost. [Note: Don’t forget that this time can be used to do something you like and become part of your personal time!] 13. Learn to say No. Do not always agree to do things especially when you know you don’t have time to do them. Politely, but firmly, say No. If the person asking you to do something is your boss (or some significant other), explain why you cannot do the new activity without leaving something else uncompleted. Ask your boss which project takes precedence over the other. [CAUTION: Be polite, and remember not all bosses react the same. Use common sense and don’t risk being fired for not doing something simple that will not take much time].14. Use the stress management techniques you know! Remember we all have stress and what is needed is developing tools that help you manage the stress that comes at you everyday. Use what works for you and don’t be afraid to try new methods: if they work use them, if not tuck them away, but don’t forget them, because they may work for you tomorrow, next week…next year.15. Work on balancing the different parts of your life. Don’t spend all your waking hours doing nothing but work. “All work and no play makes Jack a dull boy” is a truism and a way to increase your stress. At the same time, don’t spend your whole working day talking about friends and family or politics and religion. Make sure that you make time everyday for the most important person: You!16. Try to accept the things in your life that you cannot change. There are some things we cannot change (e.g. the weather, the world economy, who won the last election). Don’t waste your time constantly complaining about this stuff. Time used to complain or worry about this stuff is purely wasted time. Spend your time working on the things you have the ability to change! 17. Ask for help. Don’t cause additional problems by being afraid to ask for help when you need it. If you have a problem with a project it is much better to ask for help than it is to show up without doing what is expected or doing it wrong. Ask a co-worker, friend, maybe even your boss for help or direction when you are unable to complete an assignment.18. Help someone else when you can. Help out a co-worker, customer, friend, even your boss when you are able. Remember not to do this to the point that you cannot get your own work completed. You might be surprised at how much help you get when you need it if you are helpful to others. 19. Take a weekend (or long weekend) vacation. Use this time to enjoy yourself and try to forget about the problem(s) at work while you are on this “vacation”. This will make you better able to come back refreshed and ready to tackle that big project.20. Realize that your ability to handle stress will vary from day to day. Just do your best to accept yourself the way you are and don’t think that stress management will magically happen and you will never feel stressed again. Try to be as optimistic as you can and bend with the wind. Use the techniques that work for you and look back on this material from time to time: handling stress is a life-long challenge, so don’t forget to look for new methods and revisit the old methods that work for you.21. Build/Make something. Something you can look at and feel proud that you finished it. 22. Count your blessings. List all of the good stuff in your life. Also list the things you are able to do well.23. Imaging. Imagine what things will be like when you finish the assignment. Think of what will change when you learn the new procedure, program, etc. Think of how it could be and how you might be able to help with the changes. Coping With Stress at WorkFeeling stressed in today’s society is pretty much inevitable. The good news is…You do not have to let it control you!You do have a great influence over how stressed you get, how often it happens, and how much influence stress can wield on the outcomes of your activities or efforts. When you develop healthy habits for dealing with stressful situations you can regain control and avoid or limit the negative effects of stress such as, headaches, nausea, lack of concentration, fatigue, and feelings of being overwhelmed. While you cannot prevent every stressful situation from happening, you can practice smart habits that will reduce the likelihood of those stressful situations occurring. You can also practice effective habits for coping with stress when you are right there in the middle of it. Smart Habits for Reducing Stressful OccurrencesEliminate Interruptions. With technology keeping us continuously linked to work, family, and outside forces, distractions such as email, phone calls, drop in visitors, urgent deadlines, and sudden changes in plans, can distract as and interfere with our ability to focus on the task at hand. Although you may not have control over those who interrupt your work and train of thought, you do have control over how you respond to the interruptions. Try training those around you to recognize certain cues or practices (i.e. a closed door signifying that you are not to be disturbed, specific office hours in which emails are answered, time frames in which calls are returned, etc.). Doing so can help those around you to more clearly understand when they can anticipate a response to non-pressing questions or concerns.Prioritize Tasks. Evaluate tasks to determine factors like due dates and complexity of tasks; break large tasks into smaller more manageable tasks. Write your daily to-do list, keep it short, and check tasks off as you complete them. Doing so can assist you in monitoring progress and aid in identifying when an adjustment to your timeline might be necessary.Take Short Breaks Throughout the Day. When you spend long periods of time working on the same project or multiple complex tasks it can result in increased stress levels. Grant yourself short breaks throughout the day (i.e. a quick walk around the office, a short trip to the break room for a drink, checking your mailbox). These short breaks will help you to clear your head, decompress a bit, and enable you to better see the simple solutions.Take Advantage of Company Resources. If, despite your efforts to manage it, stress at work is beginning to feel overwhelming this may be a good time to explore the service your company has to offer. Try speaking with your Human Resource department to learn more about what service are available and how they can be accessed.Get Plenty of Rest. Balancing a fully focused work day is much easier when you have had adequate sleep and breaks in between tasks.Delegate Tasks. When you delegate tasks to your staff you show them that you trust them to get the job done and you spread the duties around, making the task a bit less stressful.Be 10 Minutes Early. Rushing only creates more stress. Rather than torturing yourself with unnecessary stress, try planning your day so that you will be 10 minutes early for work, meetings, appointments, etc. This will allow you time to settle in and get organized.Keep Your Workspace Simple and Organized. When your workspace is tidy you will find that it is much easier to focus because those distractions have been removed from the equation and you will be able to quickly find whatever you need. Effective Habits for Coping with Stressful SituationsAct Rather Than React. There will be situations that are out of your control. When this happens, production of stress hormones will rise and if allowed to become chronic can negatively effect your confidence, concentration, and health. To tackle these situations try evaluating the circumstances and identify which aspects are truly within your control. Once you have identified the circumstances that you can control focus your attention and efforts and try to let go of the rest.Do Not Make Mountains Out of Molehills. When a situation presents do not let it grow out of control. Take a calm moment to think it through. You can assist yourself in taking this step by saying “Hold on a minute”, taking a slow deep breath, and then asking “Will this matter in a year, month, or even a week?”. Doing so can help to bring the challenge back into perspective. Remember to deal with one thing at a time. This will make it easier to identify and implement a higher quality solution.Never Guess or Assume. If you guess, chances are, you will be wrong. Most often, misunderstandings start with someone guessing what the other party was seeking or making assumptions about their intent. Instead, ask clarifying questions that will help to shed light on exactly what that person wants and assist you in identifying a compromise that will work for everyone.Spend 80% of Your Time Focusing on a Solution. When you spend the majority of your time focusing on the solution and only a small portion of your time focusing on the problem you will be less likely to turn that molehill into a mountain. This strategy will help you to maintain a positive focus and, when you are positive, solutions are easier to see.How to Make Stress Your FriendBy Kelly McGonigalQuestions for discussion:? Prior to watching Kelly’s TED Talk, how did you think about stress? Did youview it as harmful to your health? Has this video changed your perspective?Why or why not?? According to our Women in the Workplace study, at every stage in their careers,women are less eager than men to become a top executive. Women with andwithout children are more likely to cite “stress/pressure” as a top issue. Why doyou think this is?? What do you do to manage stress now? As a group, share your strategieswith one another.? Kelly claims that when you change your mind about stress, you can change yourbody’s response to it. Why physical symptoms do you associate with stress?? According to Kelly, research proves that “chasing meaning is better for your healththan trying to avoid discomfort.” Have you ever avoided an opportunity youwanted to pursue because of the potential stress it would cause? If so, what was it,and would you have made a different decision if you focused on finding meaning?? Kelly shares research showing that stress releases oxytocin, which motivates you toseek support and crave contact with friends and family. When you’re stressed, doyou seek support? Is it an effective strategy for you? How does it make you feel?? LeanIn.0rg, 2016 One Action: Step 1: Identify the action you’re going to takeKelly references a study that found caring for other people reduces the harmfuleffects of stress and extends life expectancy. When you choose to connect withothers while you’re feeling stressed, she says, “you can create resilience.”Between now and the next meeting identify one person you will reach out towhen you experience stress. Use the questions below to help you create a plan forconnecting with this person.? Whom do you plan to reach out to?? How will you reach out to this person?? What do you expect from the interaction?? Why did you choose this person?Step 2: Share your One Action with your CircleOne by one, go around your Circle and complete the following statements:? I plan to connect with . . .? In doing so, I expect to . . .? I chose this person because . . .Move quickly from member to member, and consider cheering one anotheron as you go.? LeanIn.0rg, 2016 Good Nutritional ApproachesStress: We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness, since too much stress is bad for you. There are many strategies, and one of them includes what you eat. Read on to learn how a stress management diet can help. Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?Complex Carbs:All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which take longer to digest. Good choices include whole-grain breads, pastas, and breakfast cereals, including old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.Simple Carbs:Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But in a pinch, these foods can hit the spot. They're digested quickly, leading to a spike in serotonin. Still, it doesn't last long, and there are better options. So don't make these a stress-relieving habit; you should limit them.Oranges:Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.Spinach:Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don't like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.Fatty Fish:To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a healthy supply of feel-good omega-3s, aim to eat at least 3.5 ounces of fatty fish at least twice a week. Almonds:Almonds are chock-full of helpful vitamins: vitamin E to bolster the immune system, plus B vitamins, which may make you more resilient during bouts of stress or depression. To get the benefits, snack on a quarter of a cup every day.Relaxation ExerciseThis technique of relaxing is one of the most used and most beneficial ways to help reduce stress. Try to do this exercise at least once a day when you are feeling particularly stressed, but it won’t hurt you to do this even when you are feeling good. It is best done lying down, but can be adapted to do sitting at a desk or in other situations. Get into a comfortable position with your body properly supported. Close your eyes and start off with 3-5 cleansing breaths (in through your nose and out through your mouth, slowly). Start either at your head or your toes, but the key is to progressively tense and relax the different muscle groups in your body. You will tense each muscle group to approximately ? to ? of maximum capacity and hold for five seconds and then relax that muscle group as completely as possible, re-tense (about half as much as the first time) and relax as completely as possible, re-tense (about half as much as the second time and relax as completely as possible. Try to keep each muscle group as relaxed as possible when you move on to the next group. If you notice a muscle group has started to tense up, lightly tense and then relax that group as much as possible.Feet—slowly tense the muscles in your feet, toes, and ankles; hold for five seconds and then relax, pause and focus on this group of muscles (try to remember how this feels so it will be easier next time), re-tense and relax, pause focus and re-tense, relax, pause and focus.Calves, shins and knees—slowly tense these muscles, relax, pause and focus 3 times. Check back on feet/toes/ankles, are they still relaxed?Thighs, buttocks and knees—slowly tense these muscles, relax, pause and focus 3 times. Then check on calf, shin and knee muscles, are they still relaxed?Stomach, abdomen, lower back—slowly tense, relax, pause and focus on these muscles three times. Check back on previous muscle groups. Are they still relaxed? If not slowly tense that group of muscles and completely relax, pause and focus on these muscles before going on to the next group of muscles.Hands, fingers, wrists, and arms. Continue the process three times, pause and focus (try to remember how this feels so next time it will come easier). Check back on previous muscle groups and re-do the group(s) that have tensed up.Neck, shoulders, and chest—slowly tense and relax three times. Check previous muscles groups and re-do any group(s) that have re-tensed.Face, fore head and especially your jaw muscles—slowly tense and relax three times, etc. ................
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