school for global inclusion and social development stress reduction for editors anya weber...
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Stress Reduction for Editors
Anya WeberCopywriter and EditorInstitute for Community Inclusion
SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Quick Poll
How would you describe your typical work day?▸ Low-stress▸ Medium-stress▸ High-stress
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Americans are wicked stressed out.
▸ 69% of employees report that work is a significant source of stress.
▸ 41% say they typically feel tense or stressed out during the workday.
-American Psychological Association (via mindful.org)
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Stuff that can help
▸ Good habits to un-fray your nerves▸ Emergency stress relievers▸ Ways to feel more powerful (less stressed)▸ Reasons to embrace the stress
▸ Bonus: Editorial spin
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Good habits:Ways to be more Zen
▸ Zen = in the moment ▸ Respond to what’s happening (rather than
freezing, yelling, crying)▸ Also called “mindfulness”
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Meditate
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Meditation…
▸ Relieves insomnia▸ Helps with depression/anxiety▸ Alleviates chronic digestive issues▸ Helps with hypertension (high blood pressure)
Counteracts “flight or fight” response and reduces stress.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Psychiatry Research: Neuroimaging
“The results suggest that… [meditation] is associated with changes in gray matter concentration in brain regions involved in learning and memory processes, emotion regulation… and perspective taking.”
(after an eight-week study in mindfulness-based stress reduction)
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
A Simple Workday Meditation
▸ Sit comfortably and close your eyes.▸ Turn your attention to your breath.▸ Feel your belly go in and out as you breathe.▸ When thoughts come up, acknowledge them,
let them go, and gently bring your attention back to your breath.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Belly breathing
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Breathing can calm OR energize you.
Let’s take a vote:
▸ Relaxing breath?▸ Energizing breath?
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Relaxing breath
Close your eyes.
Breathe through your nose.
For two minutes…▸ Inhale for a count of three.▸ Exhale for a count of four.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Energizing breath
Close your eyes.
Breathe through your nose.
For two minutes…▸ Inhale for a count of four.▸ Exhale for a count of three.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Meditation Apps
▸ Calm▸ The Mindfulness App▸ Buddhify▸ Headspace
Online search: “best meditation apps”
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Questions?
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Use all your vacation days, every year.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Use all your vacation days, every year.
▸ Americans turned our backs on 169 million paid vacation days in 2013.
▸ People who take more time off tend to get more raises and promotions.
▸ Taking vacation can increase productivity by 80% and improve reaction time by 40%.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
When you go on vacation, really go on vacation.
▸ Find people to cover for you.▸ Set an out-of-office email response and
voicemail greeting.▸ Let people know you won’t be replying to
emails or calls.
If it’s an emergency...they can call 911.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Open your window or step outside.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Do some laps around the office.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Movement CreativityWalking…▸ Increases a person’s creative output by about 60%.▸ Encourages growth of new ideas.▸ Improves cognition and problem-solving.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Get up and walk around after eating.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Try this stretch!
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Chat with a coworker.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Use a break for a concrete task.
▸ Make a doctor’s appointment.▸ Wash your dishes.▸ Call a client or business contact.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Learn to Say...
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Manage expectations
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Questions?
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Emergency stress relievers
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Just Add Water
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Eat a banana
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Work your ABS.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Work your ABS.
▸ A: Accept that you’re feeling stressed out or emotional.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Work your ABS.
▸ A: Accept that you’re feeling stressed outor emotional.
▸ B: Breathe into your belly or sides.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Work your ABS.
▸ A: Accept that you’re feeling stressed out or emotional.
▸ B: Breathe into your belly or sides.▸ S: Strike a power pose.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
TED Talk: Your Body Language Shapes Who You
Are (Amy Cuddy, 2012)
▸ Power of “nonverbals” to influence others—and ourselves
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Embrace the stress!
TED Talk: Kelly McGonigal, How to Make Stress Your Friend (2013)
▸ Stress strengthens us.▸ People who believe this have fewer negative
effects from stress.▸ Stress releases oxytocin: bonding with others,
opening heart vessels.
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
What are your strategies for (editorial) stress management?
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SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT
Stress Reduction for Editors
Anya WeberCopywriter and EditorInstitute for Community Inclusion
SCHOOL FOR GLOBAL INCLUSION AND SOCIAL DEVELOPMENT