1. Stress Management and Resiliency

2. Definition/Effects of Stress Elements of Stress Reactions to Stress Defense Mechanisms Coping Strategies Time Management Elements of Resiliency ExerciseOverview

3. Mental, emotional, or physical tension, strain, or distress. An environment filled with reinforcing or opposing forces that either stimulate or inhibit performance. Defining Stress

4. Takes $500 billion from economy yearly Adversely affects health of half the adult population Costs $550 million in workdays lost each year Leads to 40% of U.S. worker turnover Is a factor in 60-80% job accidentsEffects

5. A balance or imbalance of: – Driving Forces (stressors) – Restraining Forces (resiliency) Elements of Stress

6. Current Level of Functioning Modified from Lewin’s Force Field Driving Force A Driving Force B Driving Force C Driving Force D Restraining Force A Restraining Force B Restraining Force C Restraining Force D Elements of Stress

7. Driving Forces (Stressors) – Time: too much in too little time – Encounters: interpersonal issues – Situation: long hours/changes – Anticipatory: expected tense climate Elements of Stress

8. Restraining Forces (Resiliency) – Physiological: cardiovascular conditioning & dietary control – Psychological: control, commitment, challenge develops “hardiness” – Social: friendships, mentor relationships, task teams Elements of Stress

9. General Reactions – Alarm – Resistance – Exhaustion Reactions to Stress

10. Managerial Reactions – Narrow View (tunnel vision) – Intolerant & Demanding – Fixate on Single Approach – Adopt a Crisis Mentality – Oversimplify Issues – Consult Others Less Often – Rely on Old Habits – Less Creative Problem Solving Reactions to Stress

11. Aggression - attack the stressor Regression - childish Repression - denial Withdrawal - attention gap/escape Fixation - pointless persistence Defense Mechanisms

12. Enactive – creating non-stress environment Proactive – increasing resiliency Reactive – short-term Coping Strategies Develop resiliency strategies Eliminate stressors PermanentPermanent EnactiveEnactive Long Time Long Term ProactiveProactive Moderate Time Learn temporary coping mechanisms Short Term ReactiveReactive ImmediateImmediate PurposePurpose EffectsEffects ApproachApproach TimeRequiredTimeRequired Enactive Strategies Proactive Strategies Reactive Strategies Managing Stress

13. Long-term – Effective Short-term – Efficient Focus on effectiveness before efficiency Time Management

14. Urgency Importance High Low

15. Efficient Techniques – Hold routine day-end meetings – Hold short stand-up meetings – Set meeting time deadlines – Cancel light-agenda meetings – Set agenda – Stick to it – Keep track of time – Start meetings on time Time Management

16. Efficient Techniques – Prepare minutes, follow up on decisions – Insist followers suggest solutions – Meet visitors in office doorway – Visit subordinates’ office for brief meetings – Don’t over-schedule your day – Have someone else take calls, scan email – Have place to work uninterrupted – Do something definitive w/every piece of paper Time Management

17. Efficient Techniques – Keep work area clean – Delegate work – Identify amount of effort – Give others credit for success Time Management

18. The ability to withstand, recover and/or grow in the face of stressors and changing demands. Defense Centers of Excellence for Psychological Health Elements of Resiliency

19. Total Human Wellness Physical Fitness Mental Fitness Social Fitness Spiritual Fitness Elements of Resiliency

20. Physical Fitness Managing your levels of stress Good nutrition/Eating well Getting enough rest Regular Exercise Elements of Resiliency

21. Mental Fitness Take breaks and relax muscles Maintain positive self-esteem Elements of Resiliency

22. Social Fitness Talk to family, friends, physician, chaplain Build and maintain social support Get involved in community and group activities Be a Wingman! Maintain positive self-esteem Elements of Resiliency

23. Spiritual Fitness Maintain a sense of purpose Strengthen faith Elements of Resiliency

24. Effective Problem Solving Accurately assess situations Generate a list of viable options Use this information to determine a best course of action Elements of Resiliency

25. Reenergizing Regulate nutritional balance Take part in periodic recreation Enjoy downtime Get adequate rest Elements of Resiliency

26. Positive Orientation Why might a positive orientation (outlook) be difficult for some? Elements of Resiliency

27. Positive Orientation What type things can you do to maintain a positive outlook on life? Elements of Resiliency

28. Positive Orientation Consider these actions: Focus upon positives such as gratitude, blessings, delights, interest, and love Cope with hard times through laughter, humor, and fun Make time to play and have fun Increase contacts and support from others Practice letting go and coping with surprises type things can you do to maintain a positive outlook on life? Elements of Resiliency

29. Step 1: Keep one-week time log Step 2: Record required vs. discretionary time Step 3: Rate activity productivity Step 4: Create plan for discretionary time Step 5: ID more productive use of discretionary timeExercise

30. Definition/Effects of Stress Elements of Stress Reactions to Stress Defense Mechanisms Coping Strategies Time Management Developing Resiliency ExerciseSummary