Stress Management 101

Workshop Facilitator:Jennifer Alfonso, MBA, MSW, LCSW-C

www.angermanagement.org

Today We Focus On:Our Challenge

Struggle to find a healthy balance

Between the demands of the work and,

The need to pay attention to our own physical and emotional well-being

The price we pay Get sick more easily, and stay sick longer

Feel tired, drained, and worn out

Start to feel anxious, cynical or hopeless

Relationships suffer

In the end, end up hurting ourselves and those around them

What Makes You Stressed?

Burnout A process, not an event

A type of cumulative stress reaction that occurs after prolonged exposure to occupational stressors

Prolonged exposure to emotionally demanding situations with inadequate support gradually depletes an individual’s own natural resources for dealing with stress and strain

Stress chemicals

Trigger physical reactions that last for days, weeks, or sometimes months

Also affect brain chemistry and impact the way we think and feel

Over time, as bodies, emotions and minds are affected by stress, has implications for spiritual selves too

Main signs of stress

Body Action Thought Emotional

For personal reflectionCheck out Possible Stress Indicators

Have you noticed any of these general signs of stress lately?

When you are under pressure, which of these signs of stress tend to appear first?

Stress= Stressor + PERCEPTION… Why Negative Self-Talk Can Be So Destructive

1. Remember, our body doesn’t know the difference from thinking about something and reality.

2. We are always talking to ourselves. Much of that is negative. If we say something to ourselves often enough, we tend to believe it.

3. We tend not to stop and question our thoughts, so our thinking becomes automatic.

ANT 1: Always/never thinking

ANT 2: Focusing on the negative

ANT 3: Fortune-telling

ANT 4: Mind Reading

ANT 5: Thinking with your feelings

AUTOMATIC NEGATIVE THOUGHTS

ANT 6: Guilt beating (should, must, ought, have to)

ANT 7: Labeling

ANT 8: Personalizing

ANT 9: Blaming (The most poisonous red ant.)

ANT 10: Vengeance

Prevention and Recovery:Improving PERCEPTIONS

Stay focused on the bigger picture:

Learn to look at your stressors, situations or challenges in a different way.

Ask yourself: “Are these catastrophes or speed bumps?”

Improve STRESS HARDINESSExamine Balance in Your Life

Balancing Work, Play, Family/Friends, Exercise, Spiritual/Altruism, Time for Self, Romance/Adventure

SOLUTION - PICTURE OF HOW YOU BALANCE TIME Write down main activities for each

day/week Add up hour(s) spent “for others” Add up hour(s) spent “for me” DECIDE:

What’s most important? Do I want to make change(s)

Regular exercise

Sleep

Healthy eating

Drinking enough water

Humour and laughter

Improve STRESS HARDINESSWork on the Physical

Slow, deep breathing will restore normal heart beat

Practice controlled breathing - you can do this anywhere!

Try progressive relaxation, visualization, or meditation

Physical-Relaxation Techniques

Physical Limit your consumption of alcohol/caffeine

Pilates or Yoga

Massage, whirlpool, sauna

Repetitive activities (such as cross-stitching, walking, quilting, drawing and cooking)

Further Reading Arden, J. (2002). Surviving Job Stress: How to Overcome

Workday Pressures. New Jersey: Career Press. Braiker. Disease to Please Carlson, R. (1998) Don’t Sweat the Small Stuff Workbook. New

York: Hyperion. Rosenberg, M. Non-Violent Communication Sapolsky, R. (1998). Why Zebras Don’t Get Ulcers: An updated

guide to stress, stress-related diseases, and coping. New York: Freeman & Company.

Seligman, M. (1990) Learned Optimism: How to Change Your Mind and Your Life. New York: Simon & Schuster

Smith. When I Say No I Feel Guilty