Stress Management in

Stressful TimesFrederick J. Cowie, Ph.D.

Consultant/Trainer/Keynote Speakerfredcowie@aol.com

Fredcowie.comMyspace.com/fredcowie

406-431-3531

Welcome!

1. Relax2. Gather Information3. Define the Problem Sets4. Generate Possible Solution Sets5. Evaluate Solution Sets6. Choose "Best Case" Solution Set7. Develop a Work Plan8. Implement the Work Plan9. Evaluate the Progress10. Start Over Again

FRED COWIE’S 10-STEP STRESS MANAGEMENT & PROBLEM SOLVING COURSE

CREDENTIALS

June, 2007

Christian with brother Jon

Christian in ICU

Dad in Kansas Blizzard

April, 2009

Jon with brother Christian

PARETO PRINCIPLE

80% and 20%

80% GOOD comes from 20%

80% BAD caused by 20%

COWIE’S POTATO PRINCIPLE

Two potsBig Potatoes

Little Potatoes“Middle sized potatoes go where?”

You spend 80% Time/Energydeciding things when it doesn’tmatter which item you chose!

PROBLEM vs. WORKPRINCIPLE

PROBLEM: No Solution

Problem with Solution:equals WORK!

CHANGE is STRESSFUL

EMERGENCIEScause a

DOUBLE DOSEDOUBLE DOSE

OfSTRESS

• Relax• Gather Information• Define the Problem Sets• Generate Possible Solution Sets• Evaluate Solution Sets• Choose "Best Case" Solution Set• Develop a Work Plan• Implement the Work Plan• Evaluate the Progress• Start Over Again

FRED COWIE’S 10-STEP PROBLEM SOLVING COURSE

There are SIX ThingsI want to do in Step One

• No one will be asked to say anything personal, intimate to the class

• You will be asked to give generic, impersonal answers

Rules of the Game• Everyone will be given the opportunity to say something!

• No one will be forced to say anything!

• If you have given your input on a given question, please wait until all of the others have had a chance to give their input!

I am going to ask you to do SIX things:• A) Think of (don’t tell me) any important incident in your life that was extremely stressful--professional, personal, sports, etc.• B) Think of (don’t tell me) two specific things that went wrong during that incident• C) Tell me what emotions came up!• D) Tell me what physical changes came about because of those emotions!• E) Tell me what mental changes came about because of the stress!• F) Tell me about behavioral changes!

Fred, this is whereyou put their ideas on the flipcharts so thoughtfully supplied for you!

Fred

Typical answers: EMOTIONAL

fear powerless helpless

anger sorrow overwhelmed

frustration exhaustion terror

panic confusion sadness

chaos lost lose-lose

Typical answers: PHYSICAL• OES: Orifice Ejection Syndrome

• Can’t eat or stuff yourself

• Irregular, rapid breathing

• Muscle tightened, clenched

• Irregular, rapid heartbeat

• Increased blood pressure

• Tension headaches

• Fight or flight or freeze

• Cry inappropriately (or not cry appropriately)

Psychological Research: MENTAL

• Decreased Memory

• Decreased Attention Span

• Slowed Learning Speed

• Impaired Decision Making

• Decreased Self Awareness

• Can’t think, decide, act, be you

BEHAVIORAL PROBLEMS

• Verbal, Physical Abuse

• Hiding, Avoidance

• Substance Abuse

• Manic Behavior, Gambling

• Self Pity, Self Abuse

• Hostile Work Environment

KEY HEALTH PROBLEMSDUE TO STRESS

• IMMUNOLOGICAL PROBLEMS– Typical: Gears up, shuts down, returns normal– Dysfunctional:

• Gears up and keeps going: Auto-immune• Shuts down, and doesn’t return to normal: Sick, susceptible

• MAJOR CAUSES OF DEATH with a stress factor– Heart Attack (1)– Stroke (3)

“AKA”

THE

ADRENALINE

RUSH

Along with the effects of activation of the

SYMPATHETIC NERVOUS SYSTEM

Adrenaline or “Fight-Flight” SyndromeHerbert Benson, MD,

Relaxation Response/Timeless Healing

• Blood flows to large muscles, muscles tense up

• Vision becomes more acute

• Heart pumps faster

• Breathing becomes faster

• Metabolism rate increases

• Slow (alpha) brain waves decrease

• Need to DO SOMETHING

“THREE NATURAL STATES”

• EXCITED, HYPER

• AWARE, ALERT

• RELAXED, DROWSY

RELAXATION, YOGA ANDMEDITATION TRAINING

IS DESIGNED TO MOVE YOU:

FROM: AWARE, ALERT, WORKING STATE

TO: RELAXED, DROWSY, HYPNOTIC STATE

EMERGENCY MANAGEMENTSTRESS REDUCTION TRAINING

IS DESIGNED:

TO MOVE YOU FROM THE EXCITED, HYPER STATE

DOWN TO THE MORE USEFULAWARE, ALERT, WORKING STATE

CALIFORNIA DREAMIN’

• SOOTHING SOUNDS

– DOLPHIN SOUNDS– WHALE SOUNDS– OCEAN WAVE SOUNDS

OH YEAR: LOGGERS, MINERS, RANCHERS, FARMERS, FIRE, LAW, EMS . . . .

“AGGRESSIVE RELAXATION”

• BREATHE: FULL, SLOW, DEEP “BREATHE TO 10”

• MUSCLES: ISOMETRICS, TENSE/RELAX

• FIND THAT PLACE IN YOUR MEMORY:WALKING, HORSEBACK, FISHING, DANCING,SWIMMING

• HUM YOUR FAVORITE SONG

• DO SOMETHING SOOTHING: TAKE A WALK, CLOSE YOUR EYES, ROCK BACK AND FORTH

• “ENTRAIN” BREATHING, BLOODPRESSURE, MUSCLES, HEART BEAT

BOTTOM LINESTRESS MANAGEMENT

• YOU HAVE TO WANT TO DO IT

• YOU HAVE ACTIVELY DO IT– BEFORE HAND– REGULARLY

• YOU HAVE TO REMEMBER TO DO IT DURING EMERGENCIES

BOTTOM LINESTRESS MANAGEMENT

“AGGRESSIVE

RELAXATION”Proactively

Regularly

Purposefully

THE COWIE STRESS MANAGEMENT

PROCESS

IN ACTION!

STRESS MANAGEMENT: RELAX!

HUMOR(APPROPRIATELY

APPLIED)

CAN HELP!

One is Ted and one is Fred.

Only my hairdresserknows for sure!

KATRINA WAS STRESSFUL

(AT LEAST TO SOME OF US!)

Thanks for inviting me, smile, and

aggressively relax!

Fred