Self-Care: Remaining Resilient

Learning Objectives Recognize the physical and emotional signs of stress Assess your own life balance situation Reduce the stress of transitioning from home to work Create an effective family unit Implement time management skills Become mindful of the benefits of self-care

Is Stress Good or Bad? The answer…BOTH good and bad! Good Stress –Contributes to productivity and success Bad Stress –Drains productivity and ability to focus

Survey Which statement best describes your response to stress? A.I take a deep breath and move ahead B.I smile and think, “Oh well…” C.I get angry and vent to anyone who will listen D.I cry and want to run and hide E.I think about solutions to the problem

Reactions to Stress Seeing the situation as a challenge –You have more of an impact on stress than the stress or event Seeing the situation as a problem –Stress or the event has more of an impact on you

The Effects of Stress on You Emotional - Stress often impacts our mood, causing us to be easily agitated or to feel depressed or emotionally depleted Cognitive – Stress may lead to an inability to concentrate or forgetfulness Behavioral - Stress may cause us to change our behaviors: overeating, increasing caffeine intake or alcohol consumption, or neglecting our exercise routine Physiological – M uscle tension, gastrointestinal concerns, or general fatigue may all be associated with stress

Symptoms of Stress Headaches More frequent cold/flu Sleep problems General anxiety Problems concentrating Frustration Constant fatigue/low energy Sweaty hands/feet Pounding heart Temper outbursts Moodiness/irritability Increased aggression Hyperventilation Inability to concentrate Compulsive eating Inability to relax Increased defensiveness Constant inner tension

List all of the activities and responsibilities that you are dealing with in both your personal and professional lives Approximately how much time do you spend per week on each? - Work/career - Time alone - Home/family - Friends - Spirituality - Education - Community/service - Exercise/nutrition/sleep Finding Balance

Determining Work–Life Balance Does it mean a 50/50 balance? Achievement and enjoyment? How can you work with the parameters of your current situation to ensure that everyone, including yourself, is benefiting? What areas specifically need balancing? In what ways is your strategy working well? What would you like to change?

Being unbalanced can result in stress. How can we combat that?

How to Deal With Stress Identify and accept that you are stressed, then deal with it in three steps: 1. Short Term: Use quick-fix methods to get you through the short term until you are in a position to think about your situation 2. Medium Term: Take at least 10 minutes for yourself as soon as you can with no computer or cell phone, if possible, and try these techniques 3. Long Term: Identify how to prevent/deal with situations of high stress in the future

Coping With Extreme Stress Don’t let stress rule your life –Concentrate on caring for yourself –Talk about it with other people –Keep your schedule as routine as possible –Allow time for hobbies –Participate in physical fitness activities –Utilize spiritual resources –Do not to turn to alcohol, tobacco, caffeine, or sweet foods –If you can, postpone major life decisions –Don't hesitate to accept help

Tips to Reduce Stress at Work Improve time management/organizational skills Relax/breathe deeply Take frequent short breaks Lighten up Learn to listen Change your environment “Don’t sweat the small stuff” Find a mentor Spend time with optimistic people

Quote “Time is the scarcest resource; unless it is managed, nothing else can be managed.” ~ Peter Drucker

Survey My biggest issue with time management is… A.Planning B.Following a schedule C.Prioritizing D.Multitasking E.All of the above F.None of the above

The Time Management Process Plan - Specify goals Organize - Plan activities to achieve your goals Staff - Ask for help, delegate tasks, take advantage of supportive programs Direct - Use positive reinforcement - Reward yourself Evaluate - Monitor your attitude and behavior - Track your accomplishments

Key Performance Activities Improving communication Better planning and organizing Better self-care Seizing new opportunities Personal development Empowerment

Effective Delegation at Work Determine tasks Choose the right person –Request; don’t order –Give clear expectations and outcomes –Provide proper tools and training –Give sincere recognition Accept that it may be done differently

Strategies for Home: Getting Chores Done –Call a family meeting –Combine tasks –Rotate which tasks get completed –Use incentives –Use natural consequences –Lower your standards –Use the “10-minute” system –Consider hiring a cleaning service Effective Delegation at Home

Strategies for Work and Play –Use discretionary time –Set limits –Communicate your needs –Get support –Be supportive Effective Delegation at Home, Continued

Tips for Maintaining Balance Distinguish between what can be controlled and what cannot be Remember that maintaining balance is an ongoing process Regularly discuss how effectively each party is balancing work and personal priorities Keep your sense of humor Keep it in perspective

Balance in relationships is necessary; however, self- care is the most important thing. You have to take care of yourself.

Exercise Get plenty of sleep Eat well Relax, breathe, and meditate Schedule downtime Try to maintain routines associated with your everyday activities Know your limits Get support Taking Care of Yourself – Stress Reducers

Tips for Taking Care of Yourself Remember you are not the only one Take some quiet time to reflect Acknowledge your reactions Remember that work is just one part of your life Avoid spending time with negative people

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 Cleveland Clinic. (Reviewed 2011, December 31). Diaphragmatic breathing. Retrieved November 21, 2014, from Scott, E. (Updated 2014, June 1). Reduce tension with progressive muscle relaxation. Retrieved November 21, 2014, from Scott, E. (Updated 2014, August 18). Use guided imagery for relaxation. Retrieved November 21, 2014, from Scott, E. (Updated 2014, May 23). Benefits and different types of meditation techniques. Retrieved November 21, 2014, from Posture for a Healthy Back. (n.d.). Retrieved November 21, 2014, from

Works Cited Smith, M., & Segal, J. (Updated 2014, November). Laughter is the best medicine. Retrieved November 21, 2014, from Reh, F. J. (n.d.). How to help reduce stress at work. Retrieved November 21, 2014, from Stress Management for Health. (n.d.). Physical effects of stress. Retrieved November 21, 2014, from