1. Dial It Down

3. Top Causes of Stress in the U.S. CauseFactors 1Job PressureCo-Worker Tension, Bosses, Work Overload 2MoneyLoss of Job, Reduced Retirement, Medical Expenses 3HealthHealth Crisis, Terminal or Chronic Illness 4Relationships Divorce, Death of Spouse, Arguments with Friends, Loneliness 5Poor Nutrition Inadequate Nutrition, Caffeine, Processed Foods, Refined Sugars 6Media OverloadTelevision, Radio, Internet, E-Mail, Social Networking 7Sleep Deprivation Inability to release adrenaline and other stress hormones

6. Common effects of workplace stress...... On your body... On your mood... On your behavior Headache Muscle tension or pain Chest pain Fatigue Change in sex drive Stomach upset Sleep problems Anxiety Restlessness Lack of motivation or focus Irritability or anger Sadness or depression Overeating or undereating Angry outbursts Drug or alcohol abuse Tobacco use Social withdrawal

8. Ask yourself…  Is it important?  Can I control it? If the answer to either question is no, is it worth spending your energy on it? WHEN YOU ARE STRESSED…

9. Stress Management Nature Therapy Manage Time Exercise Yoga Music Hobby Meditation

10. Take care of yourself Talk to an attentive listener Get moving Get enough sleep Make healthy food choices Consume alcohol in moderation Stay away from nicotine Find a work-life balance Maintain a positive attitude

11. Prioritize work tasks Break projects into smaller steps Be willing to delegate Don’t over commit yourself Leave earlier to prevent tardiness Rehearse and prepare Keep a sense of humor

12. EISENHOWER MATRIX

13. Self-awareness – The ability to recognize your emotions and their impact while using gut feelings to guide your decisions. Self-management – The ability to control your emotions and behavior and adapt to changing circumstances. Social awareness – The ability to sense, understand, and react to other's emotions and feel comfortable socially. Relationship management – The ability to inspire, influence, and connect to others and manage conflict.

14. Realize when your stressed Stay connected to your internal emotional experience Recognize and use nonverbal cues and body language Develop the capacity to meet challenges with humor Resolve conflict positively

16. The best phrases to use: This is hard for me to say but… I don’t mean to offend you but… I need to talk to you about something… I really need to speak to you about something. You might not be aware but…

17. Find the common ground

18. Set an example Be friendly Pick your friends wisely Work Keep documentation Pick your battles Stay calm in a confrontation Accept others as they are

19. EMPLOYEE DISPUTE RESOLUTION-EDR For the times when you just can’t… EDR offers Mediation  Conflict Coaching  Consultations  Conflict Management TrainingCall 888-23-ADVICE

20. STRESS AND ITS FRIENDS: MEET DEPRESSION AND ANXIETY

21. STRESS AND PHYSICAL ACTIVITY Physical activity is proven to reduce stress and improve mood. Relaxation techniques can help improve anxiety, panic, and depression.

22. EMPLOYEE ASSISTANCE PROGRAM-EAP COVA Care and COVA HDHP Anthem EAP 855-223-9277 www.AnthemEAP.comwww.AnthemEAP.com Log In: Commonwealth of Virginia COVA HealthAware Aetna EAP 888-238-6232 www.mylifevalues.com Username:COVA/Password:COVAwww.mylifevalues.com Kaiser Permanente HMO Kaiser EAP 866-517-7042 www.achievesolutions.net/kaiserwww.achievesolutions.net/kaiser EAP offers information and assistance in just about every area one could want or need: emotional, financial, legal, health, wellness, etc. Which EAP do you have? (It is based on your health plan.)

23. Wellness Wednesdays to Stress Less Take some time every Wednesday to reduce or prevent stress, so you can be your best! January – Move It More February – Meditate Away March – Stretch It Out April – Express Yourself May – Gratitude Get Away June – DeTech to De-stress

25. QUESTIONS?

26.  Please visit www.commonhealth.virginia.gov for more information.www.commonhealth.virginia.gov  Visit DHRM’s website: www.dhrm.virginia.gov for information on health benefits. www.dhrm.virginia.gov  Like us on facebook: www.facebook.com/commonhealthva www.facebook.com/commonhealthva