Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack...

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Copyright 2012 LifeKraft International Conquering Stress & Burnout * ATL Share Conference 2012 Liah Kraft-Kristaine, J.D.

Transcript of Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack...

Page 1: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

Copyright 2012 LifeKraft International

Conquering

Stress & Burnout

*

ATL Share Conference 2012 Liah Kraft-Kristaine, J.D.

Page 2: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Virtually all activity

involves stress.

It’s DISTRESS that

causes problems.

Page 3: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Alvin Tofler: “Future Shock”

“With too much stress thrust upon us

too quickly, we tend to resist, feel

disoriented, and begin to act with

dysfunctional behaviors.”

Page 4: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Stress is Epidemic:

• 40% say job is "very or extremely" stressful

• 25% say jobs is #1 stressor in their lives

• 26% say they are "often or very often burned

out or stressed by their work"

• 29% of workers report they feel "quite a bit or

extremely stressed at work"

Survey by Yale University

Page 5: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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You will learn:

1. To identify your stressors

2. What stress can do to you

3. How to assess your stress levels

4. How to reduce stress or its effects

Page 6: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Take a few moments now to

decipher where stress is

arising in your life – so that you

can begin the stress-handling

process.

Page 7: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Where

are your greatest stresses

arising from?

Page 8: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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IDENTIFY: Your Stressors

Outside Home Personal Life

Home Life “Special” People

Page 9: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

Copyright 2012 LifeKraft International & Liah Kraft-Kristaine, J.D.

Event-Driven Stress Sources

• Death of someone close

• Divorce or Separation

• Major personal injury or illness

• Chronic health or financial problems

• Change: one major or several minor

• Deadlines/ Rushing/ Being late

Page 10: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Work-Related Stress Sources

• Deadlines/ Rushing/ Being late

• Communication issues

• Co-worker and supervisor disagreements

• Lack of effective delegation

• Work Load / Work Hours/ Life Balance

• Travel Schedule

Page 11: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

Copyright 2012 LifeKraft International & Liah Kraft-Kristaine, J.D.

Internal Stress Precipitators

• Pessimism

• Perfectionism

• Anger, resentment, overwhelm

• People-pleasing, care-taking

• Guilt

• Lack of Life Balance

• Past/ Future Anxiety

• Inadequate Emotional Intelligence

Page 12: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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What else could possibly

cause stress in your life??

• Relationships

• Kids

• Parents

• Finances / Investments

• Illness – Yours or Others

• Frustrations, Fears, Angers

• Predisposition to be a “Hot Reactor”

Page 13: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Analyzing stressors

helps you to beat them.

Page 14: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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How do you react to

stress??

Page 15: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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3 PHASES OF STRESS:

1. Alarm Reaction

2. Resistance Response

3. Exhaustion Phase

Page 16: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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General Adaptation Syndrome:

1. Alarm Reaction

• Muscles tensed for fight or flight

• Circulation changes

• Digestion changes

• Heart rate & breathing changes

• Surge of hormones from adrenal glands

• Blood circulating adrenalin

• Blood sugar shoots up from glucose dumping

• Thymus gland contracts

Page 17: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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General Adaptation Syndrome:

2. Resistance Response

• Glucose depletion in liver

• Chronic over-secretion of cortisol

• Impaired immunity

• Reduction of DHEA

• Mental powers decline

• Short-term memory diminishes

• Drops in energy

• Downswings in mood with little provocation

Page 18: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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General Adaptation Syndrome:

3. Exhaustion Phase

• Blood pressure increases

• Other organs are “drafted” to join the battle

• Most of body’s organs & systems affected, harmed

• Enlargement of the cortex of adrenal glands

• Shrinkage of thymus gland, spleen, lymph nodes

• Decrease in white blood cells

• Excess stomach acid

• Sex hormones decline

Page 19: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Why is stress so dangerous?

One word: CORTISOL

Prolonged release of cortisol

by the adrenals causes damage

to organs, to overall health, and

it kills brain cells, creating

Alzheimer-like problems.

Page 20: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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You should know that not

only your heart and organs

are at risk:

“Prolonged stress actually

produces brain damage.”

Richard Restak, MD

Geo. Washington School of Medicine

Page 21: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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SOME of the many Problems

caused by Stress

• Chronic Fatigue

• Immune Suppression

• Cardiovascular Disease

• Ulcers / Gastritis

• High Blood Pressure

• Weight Gain

• Hair Loss

• Early Aging

• Sexual Dysfunction

• Drug and/or Alcohol Dependence

• Sleep Problems

• Loss of Mental Ability

• Memory Problems

• Inability to Focus

• Communication Issues

• Mood swings

• Depression

Page 22: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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WHY all of these problems?

Because stress causes

biochemical responses in

your body within

microseconds.

Page 23: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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How do you know whether

you have

too much stress

at any one time?

Page 24: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Problem:

Many people don’t know that

their bodies are reacting in a

distressed way until a major

physical issue has developed.

Page 25: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Examples:

• Those who have blood pressure spikes

during mental stress are 6 times more

likely to have a heart attack or serious

cardiac event.

• People with severe increases in blood

pressure were completely unable to

feel the physiological change.

Page 26: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Do a Self-Assessment

of your stress

responses and levels.

Page 27: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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The Five Over-Stress Danger Signs

from the N.I.H.

• Increase in physical problems and illness

• More people problems and irritations

• Increased negative assumptions & thoughts

• Increase in bad habits &/or inability

to keep healthy promises

• Chronic Exhaustion

Page 28: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Self-Assessment of Stress-Related

Brain Functioning

• Misplace items, make mistakes, poor decisions

• Forget /mistrust familiar numbers & names

• Confuse facts or data relating to information

• Dissociate (on phone, in meetings, traveling)

• Sleep Problems (getting to sleep, staying there)

Page 29: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Self-Assessment of Your

Personal Emotive Stress Factor

WHEN SUDDEN STRESS OCCURS,

Would your family consider you to be a …

• “Hot Reactor”

• “Moderate Mild”

• “Cool Observer”

Page 30: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Are you an Optimist or a Pessimist?

Page 31: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Self-Assessment of

Your Optimism Factor

WHEN “BAD” HAPPENS, WHAT ARE

YOUR ASSUMPTIONS?

WHEN “GOOD” HAPPENS, WHAT ARE

YOUR ASSUMPTIONS?

Page 32: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Optimists vs Pessimists

• Are healthier

• Are more satisfied

• Have more friends

• Make more money

• Live longer

• Are more accurate

about problems that

have occurred

Page 33: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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OBJECTIVE of

Stress Management:

To learn to handle stress with

ease by increasing your

assimilation capacity

and resilience in order to have

the right kinds of stress at the

right levels in order to be both

challenged and fulfilled.

Page 34: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Key Concepts

• Assimilation Capacity

• Assimilation Points

• Future Shock

• Resistance to Change

Page 35: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Where do you spend most

Assimilation Points?

• Work requirement changes

• Management changes

• Family changes

• Health challenges

• Financial issues

• Logistics issues

Page 36: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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How can you

increase your resilience

and assimilation capacity

and

reduce the impact of stress?

Page 37: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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First,

Identify the

Type of Stress

Page 38: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Identify “Stress Saboteurs”:

6 Types of Stress

NO CONTROL

• Sudden & Brief

• Sudden & Lasting

• Emerging & Prolonged

SOME CONTROL

• Sudden & Brief

• Sudden & Lasting

• Emerging & Prolonged

Page 39: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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12 TOOLS YOU CAN USE:

Page 40: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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When a stress is long-term

or continuous:

EXAMPLES:

Long-lasting problem

Irritating colleague

Family illness

Problem child

Parental deterioration

Protect Body and Brain:

1. Do something you love to do

every week

2. Take natural vitamins,

particularly B-complex

and C, drink LOTS of water

3. Learn to meditate for

shutting off worry

Page 41: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Care for Body, Mind & Emotions

In times of prolonged stress,

protect the body, give safe outlet

to emotions, and reach for the

best-assessment of the situation.

Page 42: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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When you are out of control

emotionally:

EXAMPLES:

Anger

Frustration

Rage

Back off immediately:

4. Take Time-Outs

5. Vent to a trusted friend

6. Try a dose of Humor

Page 43: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Become “Stress Hardy”

• What do you need to learn or add

to your life to improve your

“assimilation capacity”?

• What do need to subtract from your

life when you have control of it?

Page 44: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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When you do have

Some Control:

Examples:

Scheduling

Commitments

Choice of Activities

Stress-Control Choices:

7. Prioritize with well-being in mind

8. Closely manage multi-tasking

9. Be exceptionally organized

Page 45: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Well-Organized

• Develop structures as “glue”

• Control what can be controlled

• Respond to change from a

familiar base

Page 46: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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When you have

No Control:

EXAMPLES:

Behaviors of others

Emotions of others

Illness of others

Traffic, Weather

Stock Market

Insulate Yourself for

Higher Resilience

10. Deliberate breathing

11. Exercise 2-3 X/day

5 days/week

12. Perceptual Therapy

Page 47: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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There is no such thing as

“absolute reality”.

Events are always interpreted,

judged and changed by our

“Perceptual Filter”.

Page 48: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Learn to shape and guide

your own perceptions.

Take steps to improve your

judgments, assumptions and

internal dialogue.

Page 49: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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TAKE ACTION!

How will you begin

to do that?

Page 50: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Take Heightened Care

When Under Stress:

• Physically

• Emotionally

• Spiritually

• Perceptually

Page 51: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Quick Keys:

• 1. Whatever you do, do it with willingness.

• 2. Let stress go as quickly as you can.

3. Practice emotional intelligence daily.

Page 52: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Herbert Bensen, M.D.

“The normal state of the mind is

not uptight. It’s relaxed, creative,

intuitive, vibrant, and intelligent.

It’s almost magical. I call the fully

relaxed mind the ‘magical mind’.”

from “The Relaxation Response”

Page 53: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Liah Kraft-Kristaine, J.D.

LifeKraft Institute

www.LifeKraft.com~~~~

• Communication Skills

• Managing Skills

• Handling Workplace Negativity

http://www.lifekraft.com~~~~/
Page 54: Conquering Stress & Burnout · during mental stress are 6 times more likely to have a heart attack or serious cardiac event. •People with severe increases in blood pressure were

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Thank You!


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