swanson stress management 042106

StressManagement TechniquesPrepared by Andree Swanson

Edited by Ted Coleman, Ph.D.

© 2003-2006 Andree Swanson & Ted Coleman

We are not alone.

• According to

marketing research,

1/3 of American

workers say their

jobs are adversely

affecting their

physical or

emotional health.

(Gerber, S., Sep 2003)


Six Stressors in Life

1. Too much to do

2. Burned out

3. Feel unappreciated

4. “Bad” boss

5. Ever-changing job demands

6. Difficult co-workers



Let’s make a plan.• Take out a pad of paper• Draw 3 columns• Label

– Column 1 – Stressor

– Column 2 – My Plan

– Column 3 - Measurement

• Please fill this out while we go through this presentation.

Stressor My Plan Measurement

This is YOUR plan!


Stressor # 1 -- Too Much to Do

• Prioritize.

• Practice saying “no.”

• Don’t own the problem if it’s not

yours.

– Let someone else carry the monkey

on his/her back.


Stressor # 2 -- Burned Out

• Mix up your routine.

• Take a break.

– Vacation

– Weekend get-away

– Sabbatical

• Look at your tasks differently.



Stressor # 3 – Unappreciated?

• Ask for 5 minutes with your boss.– Was a recent project good?– Is my work satisfactory?

• Praise yourself.– Make a list of your accomplishments.– Save them for your next performance

appraisal.– Show them to your boss.



Stressor # 4 – “Bad” Boss

• Diplomatically teach your boss.

• Coach him/her.

• Make yourself available.

• Resolve to adapt.



Stressor # 5 – Job Changes

• Think positively.

• Communicate positively.

• Welcome the change.

– If you can’t fight them, which you

usually can’t … join them.



“Stress is simply the adaptation

of our bodies and minds to

change; and change, as we

noted, is about the only constant

left in the workplace.”

Peter G. Hanson, M.D. (Motivational quotations.)


Stressor # 6 -- Difficult Co-workers

• Minimize contact.

• Practice “I” statements

– When you do this, I feel ____.

• Document problems.

• Get support.



Know your circle.• Decide what belongs

in your life … in your

circle:

– Family

– Pets

– Faith

– Health

• Avoid “things” not in

your circle.

(Staten, B. Sep 2003)

FamilyPetsGod

Health


Don’t build mountains ….

• To stay motivated …

– Make a plan.

– Set measurable goals.

– Check yourself.

Don’t make mountains out of mole hills.

(Staten, B. Sep 2003)


Get your rest.

• According to a 2003

National Consumer

League survey, 6 of 10

people do not get

enough sleep.

• Sleep deprivation

leads to stress.

(Survey shows 80 percent. Sep 2003)


Relax … and shrug it off.

• Take deep breaths.

• Slowly raise your shoulders up to

your ears.

• Then push them backwards.

• And roll them down.

(1-minute stress busters, Jan-Feb 2003)


Exercise … you don’t have time?

• Make it manageable.• Don’t plan a marathon.• Walk 30 minutes a day.

– 10 minutes x 3

• Before breakfast• At lunch• After dinner


Eat properly.

• Avoid fast foods

• Eat small portions

• Avoid sugars

• Include plenty of

– Fruits

– Vegetables


References

Gerber, S. (Sep 2003). How to love your job: you can overcome

common job problems and drastically reduce your stress.

It's easier than you think. Natural Health. v33 i7 p66(6).

Retrieved November 2, 2003, from University of Phoenix HWRC

data.

Motivational quotations on stress. (Undated). Wow4u.com.

Retrieved November 1, 2003, from

http://www.wow4u.com/stress/

1-minute stress busters: Stress can damage your heart and your

immune system. Here’s how to unwind fast. Mind, Body,

Spirit News and Notes. (Jan-Feb 2003). 33, 1, 22 (1).

Retrieved November 2, 2003, from University of

Phoenix HWRC data.

Staten, B. (Sep 2003). Right attitude needed to recharge

batteries: expert offers stress reduction techniques.

Occupational Health Management. 13, 9, 102(2). Retrieved

November 2, 2003, from University of Phoenix HWRC data.

Survey shows 80 percent of adults report problems and stress in

their lives. Healthcare Review. (Sept 16, 2003). 16, 8,

23(1). Retrieved November 2, 2003, from University of

Phoenix HWRC data.


http://www.wow4u.com/stress/

swanson stress management 042106

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