1. MANAGING STRESS IN A HIGH STRESS JOB FREDDI DONNER BUSINESS STAMINA 571.266.7600

2. DEFINE STRESS the physical, emotional or mental pressure, pull, or other force exerted on one thing by another

3. AGENDA How stress affects your performance Discover the 3 biggest contributors to stress…the 3Ps of stress. How to reduce stress in others How to manage stress (if you choose to) so that you enjoy more days

4. CONTROL VS. INFLUENCE 1. Better health 2. Become a better role model 3. Increase your influence

5. ONLY YOU CAN Sleep

6. ONLY YOU CAN Reps at the gym or walking

7. ONLY YOU CAN Eat your vegetables

8. ONLY YOU CAN Drink your water

9. ONLY YOU CAN Hug your loved ones

10. ONLY YOU CAN Listen to a friend

11. ONLY YOU CAN Develop your own spirituality

12. WHY BOTHER? It is a matter of life

13. HOW STRESS AFFECTS US

14. 7 of 10 Americans who die each year die of a preventable chronic disease such as  heart disease  diabetes and  many forms of cancer. Office of the Surgeon General

15. WHAT DOES THIS ADD UP TO? 75% of all chronic disease is lifestyle related Are direct result of stress (mind and body) 75% of stress is self induced!

16. WHAT YOU CAN CONTROL TO REDUCE STRESS When you put yourself and your health first, you begin to reduce your stress

17. IN THE WORKPLACE: THE 3P’S OF STRESS Perfectionism Procrastination Complaining

18. PERFECTIONISM Perfectionism is great when it comes to issues related to safety.

19. PERFECTIONISM “CURE” Not an easy fix, has to fit you… 1. identify that you have this pattern and notice if it is contributing to your stress 2. Decide if you like this stress/does it help, or is it in the way 3. Find out more: what is the expectation of the receiver of your project. 4. Adjust your “standards” for the project at hand

20. PROCRASTINATION Delaying the start of something important. = rush to complete a project + irritation from team mates who need to meet your expectations = STRESS for ALL

21. PROCRASTINATION “CURE” Cause 1.Lack of information 2.Lack of interest 3.Lack of confidence

22. PROCRASTINATION “CURE” Go do 30 minutes of ‘research” to get you going. Maybe do a schedule, or a mind map to get your thinking. Start anyway. Even in exercising, 10 minutes can get you to 20- 40 minutes. But avoiding it get’s you nowhere. Get help. If you are unsure, ask a friend or colleague to help you.

23. COMPLAINING We all have to vent sometimes, but some vent all the time Complaining spread the ‘germ” of stress. you are not happy, you interrupt my day to tell me about it, now I get caught up in your negative state, and drop down to your angry level…. now I need to get back to a productive level to restart my day.

24. COMPLAINING CURE Ask for 5 minutes of venting time and then STOP Never solve a problem by complaining. Go right to the productive side of the conversation what can you do about it…..

25. REDUCE STRESS IN OTHERS Stop  Perfecting  Procrastinating  Complaining Avoid stress words: Have toShouldMust

26. REDUCING STRESS IN OTHERS If you are nervous….your team is nervous As leaders, when you are calm, you make others calm.

27. You can reduce stress in your life by: Refocusing Reframing Rearranging Relaxing

28. CREATING BALANCE…

29. Refocusing: What are you looking for?

31. Refocusing: What did you SEE?

35. REFRAMING another way to look at the same situation It will take 1. Awareness 2. Effort 3. Practice (like memorizing lines to a song)

36. REARRANGING

37. Not enough sleep Lose energy: Watch TV Feel bad: Eat comfort food Become edgy: Yell at ____ Drink Caffeine Watch news: Become worried

38. Not enough sleep Lose energy: Watch TV Feel bad: Eat comfort food Become edgy: Yell at ____ Watch news: Become worried

39. Eat healthy lunch Sleep well Read Take 5 minute break Call a friend Drink Herbal tea REARRANGE: BREAK INTO THE CYCLE

40. Not enough sleep Feel bad: Eat comfort food Become edgy: Yell at ____ Drink Caffeine Watch news: Become worried Lose energy: Watch TV

41. Not enough sleep Lose energy: Watch TV Feel bad: Eat comfort food Become edgy: Yell at ____ Drink Caffeine Watch a movie Go for a walk REARRANGING

42. YOUR STRESS CYCLE….

43. RELAXING  Sitting still  Breathing deeply  Close off from the outside

44. CLEAR YOUR HEAD: PUT IN 1 THOUGHT Find the medication in meditation

45. CAN’T SIT STILL? Consider the moving meditation Walking, jumping, shaking…. Daydreaming is also a great way to reduce stress….

46. ABILITY TO RESPOND APPROPRIATELY All of this is available to you in an instant Free It works! You can become more resilient.

47. CREATING BALANCE Begins with the decision…. To create balance  To pay attention to how you react  To choose and practice new responses  Response-Ability

48. REINFORCEMENTS ARE ESSENTIAL Just like managing a project no single source can solve the whole problem. Consider: Reading books Videos Coaching Regular attendance at a group think Journaling

49. WHAT IS YOUR ACTION PLAN Write 3 things you will practice over the next 14 days

50. Only YOU can take of YOU! MANAGING STRESS IN A HIGH STRESS JOB Freddi Donner Business Stamina 571.266.7600