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

2. 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

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

4. 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

5. 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

6. 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

7. 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

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

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

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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..

19. Thank You!
Questions???

20. Works Cited
(n.d.) Diaphragmatic Breathing. Retrieved from info/docs/2400/2409.asp?index=9445 Short, E. (2008). Reduce Tension with Progressive Muscle Relaxation. Retrieved from The Stretching Institute. (n.d.). Stretching at your Desk or Computer. Retrieved from Smith, M., Kemp, G., Segal, J. (2010). Laughter is the Best Medicine. Retrieved from Reh, F. (n.d.). How To Help Reduce Stress At Work. Retrieved from (n.d.). Physical Effects of Stress. Retrieved from Adenle, C. (2011). 12 Reasons Why Employees Resist Change in the Workplace. Retrieved from workplace/ (n.d.). Understanding Stress. Retrieved from