Managing Work Stress Stay Healthy. Live Longer. Achieve More. Presented by: Oleksandr Svitych Albemarle Hungary Global Centre of Excellence Budapest 2011

Overview Definition and purpose of SM Stress management strategies Stress management techniques Final Tips “Stress is nothing more than a socially acceptable form of mental illness.” Richard Carlson

What Is Stress Management? Stress = demand > resource Stress management: a set of skills, tools and techniques used to reduce and cope with your stress level Stress prevention vs. stress cure

Why Manage Stress? Increasing your personal effectiveness and productivity Strengthening your self-confidence and developing positive attitude to work and life Making yourself more healthy and happy If you don't master your stress – it will master you!

Before We Start... Stress is inevitable in our lives Reasonable amount of stress is good YOU must take responsibility not to let that amount increase Give your stress wings and let it fly away!

Stress Management Strategies: Working With Your... Time Body Mind

Working With Time Job Analysis Planning and Scheduling Prioritization

Job Analysis Understand what is expected of you Find out who performs best and why Make sure you have staff support, resources and training Confirm priorities Take action

Planning and Scheduling Recording time Allocate time for big issues Scheduling your day wisely Using Effectively “For every minute spent in organizing, an hour is earned.” Benjamin Franklin

Prioritization To-Do List Urgent / Important Matrix Using Effectively “Time is what we want most, but what we use worst.” William Penn

Working With Body Breathe Relax Move “If your teeth are clenched and your fists are clenched, your lifespan is probably clenched.” Terri Guillemets

Breathe Sit quietly and comfortably. Close your eyes. Focus your attention on your breathing. Breathe in deeply and then let your breath out. Count your breaths, and say the number of the breath as you let it out.

Relax Sit quietly and comfortably. Close your eyes. Relax the muscles of your feet and work up your body relaxing muscles. Focus your attention on your breathing. “For fast-acting relief, try slowing down.” Lily Tomlin

Move Reducing stress and worry Good health and shape Confidence and positive attitude

Move Sports Exercises Yoga

Working With Mind Relaxation Self-motivation Concentration and Focus Positive Thinking

Stability Zones and Relaxation People Ideas Places Things Organizations “The time to relax is when you don't have time for it.” Jim Goodwin and Sydney J. Harris

Meditation and Relaxation Releasing mind from negative thoughts and worry Increasing concentration and focus Restoring psychological energy “Take rest; a field that has rested gives a bountiful crop.” Ovid

Meditation and Relaxation Close the door to your office, or sit in a place where it's quiet, and you won't be disturbed. Choose a word or phrase – such as 'peace' or 'ocean' – that relaxes you, and helps you visualize something that's calming. Sit in a chair, close your eyes, and begin relaxing your muscles. Focus on your deep, abdominal breathing. As you breathe, say or think about your word or phrase. Continue this for 10 minutes or more.

Music and Relaxation A powerful tool of stress prevention and management Catalyst for good mood and positive thinking Energy container “Tension is who you think you should be. Relaxation is who you are.” Chinese Proverb

Self-Motivation Get yourself a reward Challenge + belief in yourself Enjoy what you do “Men for the sake of getting a living forget to live.” Margaret Fuller

Concentration and Focus Environment (external): comfortable workspace Mindset (internal): one task at a time Managing distractions (external and internal) “Concentrate all your thoughts upon the work at hand. The sun's rays do not burn until brought to a focus.” – Alexander Graham Bell

Positive Thinking “A man is but the product of his thoughts. What he thinks, he becomes.” Mahatma Gandhi

Are You a Positive or Negative Thinker? If you think positively, you're likely to enjoy positive results. You have hope and faith in yourself and others. Positive, optimistic people are happier and healthier, and enjoy more success than those who think negatively. Persistent negative thinking can cause mental health problems, including depression.

Turn Negatives into Positives Thought awareness Rational thinking Positive affirmations “One of the symptoms of an approaching nervous breakdown is the belief that one's work is terribly important.” Bertrand Russell

Using Positive Affirmations Be specific Express in the present tense Repeat Say with feeling

Examples of Positive Affirmations I have plenty of creativity for this project. My work will be recognized in a positive way by my boss and colleagues. I can do this! My opinion is respected and valued by my team. I am successful. I like completing tasks and projects on time

Examples of Positive Affirmations I'm grateful for the job I have. I enjoy working with my team. I'm bringing a positive attitude to work every day. I am excellent at what I do. I am generous. I am happy. I will be a leader in my organization.

Final Tips “The proof of the pudding is in the eating” Applying at least one SM technique / strategy can boot performance Once learned, you may try to apply SM skills to other spheres of your life

Afterword “There is more to life than increasing its speed.” Mahatma Gandhi