Personal Guide to Building Resiliency and Coping with Change Erika Gonzalez-Lima, PhD 1

Learning Objectives Understand the effects of stress on the human mind and body Identify relaxation techniques to reduce stress Identify normal physical and emotional reactions to change Provide tips for staying balanced and feeling in control during times of change

Quote Stress is NOT what happens to us. It's our response to what happens. And we can choose our RESPONSE. ~ Maureen Killoran

Reactions to Stress See the situation as a challenge We have more of an impact on stress than the stressor See the situation as a problem The stressor event has more impact than us

The Effects of Stress Emotional – Irritability, agitation, anger, frustration, feeling depressed or emotionally depleted, Cognitive - Inability to concentrate, forgetfulness, problems making decisions Behavioral - Overeating, increasing caffeine intake or alcohol consumption, risk taking, lack of exercise Physiological - Muscle tension, general fatigue, frequent ailments, cardiovascular or gastrointestinal complains, sleep problems

Recognizing the Stressed Employee Apparent fatigue Complaints of headache/stomachache Temper outbursts Moodiness/irritability Increased aggression Hyperventilation Inability to concentrate Compulsive eating Inability to relax Defensiveness Loss of productivity

Why Do We Feel Stressed by Change? Fear of the unknown Perceived risks Lack of control Loss of structure New schedules or routines Perceived losses such as: Comfort Relationships Trust Sense of competence Feelings of security

The Three Phases of Change Initial Reaction – Emotional phase Intermediate Reaction – Intellectual phase Final Healthy Reaction – Acceptance phase

Coping with Change Change Initial Reaction Emotional Phase Intermediate Reaction Intellectual Phase Final Healthy Reaction Acceptance Phase

Initial Reaction – Emotional Phase Shock, disbelief Anger Sadness, grief and loss Guilt Resistance Anxiety, uncertainty Change in trust level Confused thoughts Fatigue High levels of stress

Intermediate Reaction – Intellectual Phase Do not to get caught up in rumors Voicing your thoughts Seeking support from friends and family Seek balance in your life Define pros/cons of the new situation Making a conscious decision to move ahead

Final Healthy Reaction – Acceptance Phase Reframe the situation Establish clear objectives Learn about the new culture Obtain additional training and/or opportunities Focus on the positive Take care of yourself

Tips to Reduce Stress at Work - Take Care of Yourself Improve time management Obtain new skills that will increase your confidence Lighten up, use humor Spend time with positive people Exercise regularly Learn to listen Adjust to your new environment Prioritize: “Don’t sweat the small stuff” Mentor others Breathe deeply Practice relaxation

Taking Care of Yourself - Deep Breathing Deep diaphragmatic breathing will allow you to think more clearly: Sit back in your seat Make yourself as comfortable as possible Close your eyes Take a deep breath (inhale through your nose and exhale through your mouth) Breathe deeply until you feel calm and settled Reframe the situation

Progressive Muscle Relaxation This is a 2-step process to relax muscles: Find a quiet place Find a comfortable position that supports your head and neck Close your eyes and take a few deep breaths Tighten the muscles of each legs for 5 seconds and then release Repeat this process with arms, shoulders, and face Focus on letting go of the tension in that muscle area Finish with slow and even breathing

Conclusion Acknowledge your feelings – Stress and change are normal occurrences in our lives—how they affect us is determined by how we prepare for and respond to both Reduce stress – Take time out everyday to engage in stress management; challenge mental barriers to successful stress management and embracing change

Conclusion (cont.) Take steps to care for yourself – A balanced lifestyle is essential to the successful navigation of both stress and change; remember balance is key Develop a plan – Establishing goals and identifying the steps for goal achievement aids in keeping stress at bay and allows you to feel a sense of control over outcomes Seek professional help if needed – Working with a Mental Health Professional or a Counselor through the EAP may assist you in developing and sticking to a plan

Your EAP Services at a Glance Telephone and crisis counseling 24-7, 365 Face-to-face or telephone based short term counseling Professional referrals to community resources as needed Legal and financial services and referrals Eldercare/Childcare assistance and referrals Take the Highroad Program - $45 max reimbursement Employee and supervisor training seminars Unlimited Crisis Intervention Services (CISD) Enhanced website with interactive will preparation, identity monitoring, monthly newsletters, and more..

Thank You! Questions???

Works Cited (n.d.) Diaphragmatic Breathing. Retrieved from http://www.cchs.net/health/health- info/docs/2400/2409.asp?index=9445 Short, E. (2008). Reduce Tension with Progressive Muscle Relaxation. Retrieved from http://stress.about.com/od/generaltechniques/ht/howtopmr.htm The Stretching Institute. (n.d.). Stretching at your Desk or Computer. Retrieved from http://www.co.pinellas.fl.us/persnl/Transition/stretching.htm Smith, M., Kemp, G., Segal, J. (2010). Laughter is the Best Medicine. Retrieved from http://www.helpguide.org/life/humor_laughter_health.htm Reh, F. (n.d.). How To Help Reduce Stress At Work. Retrieved from http://management.about.com/od/yourself/ht/ReduceStress05.htm (n.d.). Physical Effects of Stress. Retrieved from http://www.stress-management-for-health.com/physical-effects-of-stress.html Adenle, C. (2011). 12 Reasons Why Employees Resist Change in the Workplace. Retrieved from http://catherinescareercorner.com/2011/07/26/12-reasons-why-employees-resist-change-in-the- workplace/ (n.d.). Understanding Stress. Retrieved from http://www.helpguide.org/mental/stress_signs.htm