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

2. Defining Stress Stress is any change that one adapts to. Stress is any change that one adapts to. **It is the manner in which you respond to current stressors that is important.** **It is the manner in which you respond to current stressors that is important.** There are five sources of stress: There are five sources of stress: EnvironmentalEnvironmental SocialSocial PhysiologicalPhysiological ThoughtsThoughts Feelings of helplessnessFeelings of helplessness

3. Balancing Work and Personal Life Keep a log Keep a log Track everything you do for a weekTrack everything you do for a week Decide what is necessary, what satisfies you the most, and what you would like to addDecide what is necessary, what satisfies you the most, and what you would like to add Set realistic goals and expectations Set realistic goals and expectations Expectations that do not fit with our current needs or abilities will create increased stressExpectations that do not fit with our current needs or abilities will create increased stress Make your goals concrete, specific, and attainableMake your goals concrete, specific, and attainable

4. Balancing Work and Personal Life Learn to say “No” Learn to say “No” When you quit doing the things you do out of guilt, you'll make more room in your life for the activities that are meaningful to youWhen you quit doing the things you do out of guilt, you'll make more room in your life for the activities that are meaningful to you Leave work at work Leave work at work Do not answer work emails at home (unless you work from home), do not recount every stressful experience at work with a family member or friend.Do not answer work emails at home (unless you work from home), do not recount every stressful experience at work with a family member or friend. Manage your time Manage your time Do not leave all of the chores for your day offDo not leave all of the chores for your day off Make time for friends as well as personal time, such as time at the gym.Make time for friends as well as personal time, such as time at the gym.

5. Balancing Work and Personal Life Fight the Guilt Fight the Guilt Remember having a life, family or social life and a job is okay – for both men and womenRemember having a life, family or social life and a job is okay – for both men and women Nurture Yourself Nurture Yourself Set aside time each day for an activity that you enjoySet aside time each day for an activity that you enjoy Bolster your support system Bolster your support system Give yourself the gift of a trusted friend or co-worker to talk with during times of hardshipGive yourself the gift of a trusted friend or co-worker to talk with during times of hardship

6. Balancing Work and Family Life Clarify and/or modify your values Clarify and/or modify your values Find a job that appreciates family values. Clarify job expectations with a partner, husband, or wife.Find a job that appreciates family values. Clarify job expectations with a partner, husband, or wife. Be flexible. Realize that sharing a household is not the same as living alone. Make compromises.Be flexible. Realize that sharing a household is not the same as living alone. Make compromises. Stay in control by letting go Stay in control by letting go It is not possible to get everything done sanely at work and home if you do not allow others to help.It is not possible to get everything done sanely at work and home if you do not allow others to help.

7. When Wearing Multiple Hats at Work… Distinguish your separate responsibilities Distinguish your separate responsibilities Understand and establish goals for each of your roles at your job.Understand and establish goals for each of your roles at your job. Embrace the diversity of your job Embrace the diversity of your job If you do not like doing a number of different things, learn to delegate when possible.If you do not like doing a number of different things, learn to delegate when possible. Conduct a brief monthly review Conduct a brief monthly review Are you meeting all of your goals?Are you meeting all of your goals?

8. When Wearing Multiple Hats at Work… Schedule time as needed Schedule time as needed Make daily or weekly-to-do-listsMake daily or weekly-to-do-lists Break up big projects into a number of small onesBreak up big projects into a number of small ones Recognize your strengths and weaknesses Recognize your strengths and weaknesses If you need help in a certain area, ask.If you need help in a certain area, ask. If you feel overwhelmed, discuss it with your supervisor If you feel overwhelmed, discuss it with your supervisor

9. Is Stress Bad For You? Minor improvements and other sources of positive stress (promotion, new home) may actually be good for you, yet still a source of stress. Minor improvements and other sources of positive stress (promotion, new home) may actually be good for you, yet still a source of stress. Positive stress may be experienced as a “challenge” or an “exciting new project”. Positive stress may be experienced as a “challenge” or an “exciting new project”. But when stress due to change occurs in amounts that you cannot handle, both mental and physical side-effects may result. But when stress due to change occurs in amounts that you cannot handle, both mental and physical side-effects may result.

10. How Stress Affects Us Stress affects us in different ways. It’s important to know what your stress signals are. Stress affects us in different ways. It’s important to know what your stress signals are. Long-term physical effects of stress can cause: Long-term physical effects of stress can cause: Ulcers, upset stomach, IBSUlcers, upset stomach, IBS Allergies, asthma, bronchitis.Allergies, asthma, bronchitis. DiabetesDiabetes Osteoporosis, arthritisOsteoporosis, arthritis Exacerbates diseases/conditions including cancer, AIDS, and chronic pain.Exacerbates diseases/conditions including cancer, AIDS, and chronic pain.

11. How Stress Affects Us How does stress affect you psychological? How does stress affect you psychological? Psychological effects of stress: Psychological effects of stress: Confusion.Confusion. Depression, mood changes.Depression, mood changes. Increased use of drugs and alcohol.Increased use of drugs and alcohol. Changes in sleeping, eating, and intimacy.Changes in sleeping, eating, and intimacy. Relationship/martial problemsRelationship/martial problems Decreased productivityDecreased productivity

12. Things to Keep in Mind Distracting yourself from the thoughts that create worry and fear can decrease overall stress. Distracting yourself from the thoughts that create worry and fear can decrease overall stress. Habitual patterns of thoughts and perception can lose their influence over your life once you become aware of them. Habitual patterns of thoughts and perception can lose their influence over your life once you become aware of them. Thought and emotion are not permanent. They pass into and out of your body and mind. Thought and emotion are not permanent. They pass into and out of your body and mind.

13. 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.

14. Lifestyle Practices that Decrease Stress Exercise Exercise Three times a week for at least a half-hour.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.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.Reading, drawing, swimming, etc. Sleep Restfully Sleep Restfully Try to sleep a total of 8 hours each night.Try to sleep a total of 8 hours each night.

15. Your Personal Stress Management 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.

16. Positive Quotes to Live By 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 WoodenJohn 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. UnknownUnknown 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 DyerWayne Dyer

17. Positive Quotes to Live By 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 LombardiVince 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 ElliottWalter Elliott Opportunity dances with those already on the dance floor. Opportunity dances with those already on the dance floor. H. Jackson Brown, Jr.H. Jackson Brown, Jr.

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