1. Stress Management: Learning to Balance Work and Life A Deer Oaks Presentation

2. Defining Stress and Its Sources Stress is any change that requires adaptation. Stress is any change that requires adaptation. **It is the manner in which individuals respond to current stressors that is important.** **It is the manner in which individuals respond to current stressors that is important.** There are four sources of stress: There are four sources of stress: 1. Significant Life Adjustments 2. Daily Routines 3. Unrealistic Self-Expectations 4. Interpersonal Relationships

3. Common Stressors Family problems Family problems Mental Illness Mental Illness Elder Care Issues Elder Care Issues Child Care Issues Child Care Issues Financial Issues Financial Issues Legal Issues Legal Issues Grief & Loss Grief & Loss Anger management Anger management Communication Difficulties Work Addictions Health Concerns Balancing work & family Time management Change management

4. Is Stress always Bad? No, minor improvements and other positive stressors may actually be good for you. No, minor improvements and other positive stressors may actually be good for you. Positive stress or eustress may be experienced as a “challenge” or an “exciting new project.” Positive stress or eustress may be experienced as a “challenge” or an “exciting new project.”  Note: Stress is a part of life; however, when it becomes difficult to manage, individuals may experience physical and psychological symptoms.

5. Physical Manifestations of Stress Ulcers, upset stomach, IBS Ulcers, upset stomach, IBS Allergies, asthma, bronchitis. Allergies, asthma, bronchitis. Diabetes Diabetes Osteoporosis, arthritis Osteoporosis, arthritis Exacerbates diseases/conditions including cancer, HIV/AIDS, and chronic pain. Exacerbates diseases/conditions including cancer, HIV/AIDS, and chronic pain.

6. Psychological Manifestations of Stress Confusion Confusion Depression and other mood changes Depression and other mood changes Lack of interest in activities Lack of interest in activities Isolation/few close friends Isolation/few close friends Decreased productivity Decreased productivity Feeling of guilt Feeling of guilt Angry outbursts Angry outbursts Increased cynicism Increased cynicism

7. Stress Management: Creating Balance Keep a log Keep a log Set realistic goals and expectations Set realistic goals and expectations Learn to say “No” Learn to say “No” Leave work at work Leave work at work Manage your time Manage your time

8. Stress Management: Balancing Work and Personal Life Fight the Guilt Fight the Guilt Nurture Yourself Nurture Yourself Bolster your support system Bolster your support system Clarify and/or modify your values Clarify and/or modify your values Stay in control by letting go Stay in control by letting go

9. Stress Management: Gaining Control of Work Responsibilities Stress Management: Gaining Control of Work Responsibilities Distinguish and separate job responsibilities Distinguish and separate job responsibilities Embrace the diversity of the job Embrace the diversity of the job Conduct a brief monthly review Conduct a brief monthly review Schedule time as needed Schedule time as needed Recognize strengths and weaknesses Recognize strengths and weaknesses If feelings become overwhelming, discuss the feelings/concerns with a supervisor If feelings become overwhelming, discuss the feelings/concerns with a supervisor

10. Stress Management: Awareness of Thoughts Decrease overall stress by becoming aware of habitual thoughts and perceptions that may contribute to the stress. Decrease overall stress by becoming aware of habitual thoughts and perceptions that may contribute to the stress. Decrease overall stress by challenging the thoughts that create worry and fear. Decrease overall stress by challenging the thoughts that create worry and fear.  Remember thoughts and emotions are not permanent. They pass into and out of your body and mind.

11. Stress Management: The Importance of Correct Breathing Poor breathing makes it harder to cope with stressful situations. Poor breathing makes it harder to cope with stressful situations. Improper breathing contributes to a number of psychological and physical symptoms. Improper breathing contributes to a number of psychological and physical symptoms. Chest breathing is often associated with an emotional distress. Chest breathing is often associated with an emotional distress. Diaphragmatic breathing is the easiest way of eliciting the relaxation response. Diaphragmatic breathing is the easiest way of eliciting the relaxation response.

12. Stress Management : Lifestyle Practices that Decrease Stress Exercise Exercise Three times a week for at least a half-hour. Eat Healthy Eat Healthy Eat small meals every 3 to 4 hours; Reduce fats and sugars and increase proteins. Engage in an activity that you enjoy Engage in an activity that you enjoy Reading, drawing, swimming, etc. Sleep Restfully Sleep Restfully Try to sleep a total of 8 hours each night.

13. Personal Stress Management Tools No matter what method you select to help you reduce stress, be sure to keep in mind these general rules: Do something you enjoy. Do something you enjoy. Set aside time for yourself. Set aside time for yourself. Do it with commitment. Do it with commitment.

14. Stress Management: Quotes to Inspire Change Don't let what you cannot do interfere with what you can do. Don't let what you cannot do interfere with what you can do. John Wooden The positive thinker sees the invisible, feels the intangible, and achieves the impossible. The positive thinker sees the invisible, feels the intangible, and achieves the impossible.Unknown I cannot always control what goes on outside. But I can always control what goes on inside. I cannot always control what goes on outside. But I can always control what goes on inside. Wayne Dyer

15. Stress Management: Quotes to Inspire Movement It does not matter how many times you get knocked down, but how many times you get up. It does not matter how many times you get knocked down, but how many times you get up. Vince Lombardi Perseverance is not a long race; it is many short races one after another. Perseverance is not a long race; it is many short races one after another. Walter Elliott Opportunity dances with those already on the dance floor. Opportunity dances with those already on the dance floor. H. Jackson Brown, Jr.

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