Coping with Workplace Stress, 2015, 1 hr..ppt · COPING WITH WORKPLACE STRESS Presented By: Judi...
Transcript of Coping with Workplace Stress, 2015, 1 hr..ppt · COPING WITH WORKPLACE STRESS Presented By: Judi...
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COPING WITH WORKPLACE STRESS
Presented By: Judi GissyPCC, LICDC, NCAC II, SAP
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“© 2015 Bethesda Healthcare, Inc. All rights reserved.
Copying or reproducing this document is strictly prohibited."
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• CONCERN is a part of the Corporate Health division of the TriHealth Healthcare System. We provide:
• Assessment
• Referral
• Counseling
• Crisis Intervention
• Work/life services
• Management Consultation
• Workplace Training
STRESS
• Anxiety caused when situations and responsibilities are greater than our coping abilities
• A combination of physical, behavioral, thinking and feeling factors.
• There are 3 types of stress: “eustress,” “crisis stress,” and “wear and tear stress.”
• Stress is a normal fact of life• The key to managing stress is
how we react and cope with the pressures we experience.
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STRESSORS IN THE WORKPLACE
• Lack of control over work process-limited or no input as to how their job should be done
• Unresolved conflict in the work place
• Pressure to perform-deadlines, limited resources, quotas, consequences for failure to meet goals
• Dealing with angry customers and clients
FLIGHT OR FIGHT
• When the brain perceives a threat, the body reacts by increasing the heart rate, the blood rate, the muscular strength, the perspiration levels, and glucose levels.
• The body calms & resumed normal functioning once the threat is gone.
• It responds in proportion to the perceived danger.
MANAGING OUR STRESS
• Stress management is a comprehensive set of techniques that addresses the physical, thinking, emotional, and lifestyle factors that constitute stress.
• It is an ongoing process, of changing and adapting to different situations and life stages
• The effective strategies are individual to each person
• Different strategies are often needed for different situations
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“That the birds fly overhead, this you
cannot stop. That they build a nest in
your hair, this you can prevent.”
----- Ancient Chinese Proverb
7 STRATEGIES FOR
STRESS MANAGEMENT
Attitude Rethinking
Time Management Skills
Assertiveness Skills
Support System Use
Ventilating Feelings
Health ManagementRelaxation Exercises
• A series of strategies to organize your work and home tasks in an more efficient and integrated way.
• Includes skills such as organizing, prioritizing, and combining tasks to “work smart, not hard.”
TIME MANAGEMENT
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NAVIGATING OUR SCHEDULES
3. Rely on Routines -- Make a schedule, and stick to it.
4. Synchronize Events--
Get several chores done simultaneously.
5. Make Contingency Plans --
Have a “Plan B” ready.
1. Prioritize -- Schedule the essentials first.
2. Negotiate -- Arrange flexible time on the job and at home, have the ability to change and rearrange times.
OTHER TIME
MANAGEMENT TECHNIQUES
• Keeping work space clean and organized.
• Overcoming procrastination
• Breaking large projects into manageable pieces
• Learning to recognize that we may function at different levels of effectiveness at different times of the day
• Making records and lists and keep them to reuse.
• Leaving room in our schedule for emergencies.
ASSERTIVENESS SKILLS
• Differentiate between the needs of others and your own. Routinely ask: “Is this my problem, or theirs?”
• Learn to say “no,” even though you feel guilty.
• Eventually learn to say “no” without the guilt.
• Do one positive thing just for yourself a day, and keep an ongoing list of what they were.
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DEFINITION
OF STRESS:
WHEN YOUR
HEART SAYS
“I CAN’T
POSSIBLY DO
THAT,” AND
YOUR MOUTH
SAYS, “SURE, I’D
BE HAPPY TO.”
• It theorizes that it’s our opinion about the event that causes (or at least heightens) the stress
• Common “erroneous thinking habits” include unrealistic standards and perfectionism
• “Rethinking and reframing” thoughts reduces stress.
ATTITUDE RETHINKING
• Examining the assumptions behind the stress.
“I am an old man
now, and I have
known a great
many problems in
my life . . .
Most of which
never happened.”
--- Mark Twain
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• Trying to live in the present
• Accept that making mistakes
is part of being human
• Accept that some days are just
going to feel impossible
• See the difficulty as a
challenge that you’re equal to
• Accept that everything
happens for a reason
• Approaching the situation
with a healthy sense of humor
RESILIENCE-BUILDING ATTITUDES
• Conduct a “top to bottom” muscle relaxation exercise
• Practice controlled deep breathing exercises, or guided imagery
• Utilize massage.• Take frequent short work
breaks.• Utilize calming, cheerful,
inspiring or rousing music• Soothe yourself by doing
something that appeals to the five senses.
RELAXATION EXERCISES
SOOTHING THE
FIVE SENSES• Vision: Look out the window,
or surround yourself with family pictures, favorite objects.
• Hearing: Listen to your favorite soothing music
• Taste: Mindfully eat your food.
• Touch: Wear fine textures, pet your dog, use stress balls, or hug a stuffed animal.
• Smell: Wear your favorite fragrance, keep aroma candles or sachets around.
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• Accepting that it’s normal to feel the way we feel, and practice the habit of releasing it regularly
• Ventilating through people can include friends, coworkers, family members
• Other ventilating can include journaling, music, or art
• Counseling can also provide a helpful outlet
VENTILATING FEELINGS
• A cultivated network of family, friendships, colleagues, acquaintances, and social activities
• It imparts the secure feeling that we belong to a community of people who value us.
• It allows us a fertile ground in which to share, increasing our joys and dividing our sorrows.
• It helps us cope with the problems of daily life and in going through difficult life transitions.
• Valuable types of support provided include: emotional, instrumental, informational, and appraisal.
USING A SUPPORT SYSTEM
USING YOUR
SUPPORT
NETWORK
• Surround yourself with people who are positive, supportive and make you feel your very best.
• Ask for help when you need to!!• Use every-day situations as opportunities to
connect, commiserate and relax with friends.• Exercise emotional expression as a daily habit.
Avoid social groups that are depleting. • Compile an “emergency list” of friends we can call
when upset, and have “stress fire drills.”
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• Get regular exercise
• Get enough sleep
• Eat regular meals
• Eat healthy foods
• Get frequent recreation
• Get regular medical checkups
HEALTH MANAGEMENT
SLEEP TECHNIQUES• Follow a bedtime routine,
including warm milk or a warm bath.
• Go to bed and wake up at the same time every day.
• Spend the hour before bedtime relaxing
• Avoid bright lights right before bedtime.
• Sleep in a cool room.
• Leave no “unfinished emotional business”
• If you can’t sleep, try relaxation exercises
THE MORE RESILIENT WE
BECOME, THE MORE PREPARED WE ARE TO
THRIVE IN AN EVER-CHANGING WORLD