tackling holiday stress & beating the post-holiday blues · 1 tackling holiday stress &...
TRANSCRIPT
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Tackling Holiday Stress & Beating
the Post-Holiday Blues
Mike Mombrea, Employee Assistance Counselor
December 8, 2011
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Agenda
• What are the causes of holiday stress?
• What are healthy and unhealthy reactions to
holiday stress?
• Developing coping strategies for managing
holiday stress and avoiding the post-holiday
blues.
• Stress Relief Exercises
• Discussion
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Objectives
Identify your own holiday
stressors
Know how you respond to
holiday stress
Develop strategies to prevent
holiday stress
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What Causes Holiday Stress?
Financial Factors
Lack of financial resources
Excessive spending and debt
Loss of assets due to U.S. economy
Uncertain job markets and employment
Extra expenses of the holidays
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…What Causes Holiday Stress?
Social Factors
Unrealistic expectations of self and
others during the holidays
The stress of geographical
separation from loved ones
Social isolation and loneliness
Recent personal losses, such as
divorce or death of a loved one
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…What Causes Holiday Stress?
Psychological Factors
Anxiety about how much we
spend or how much care others
put into their gifts for us.
Resurgence of unpleasant and
unresolved memories of earlier
holidays.
Not meeting others’ or one’s own
expectations.
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…What Causes Holiday Stress?
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Biological Factors
Too busy to:
• Eat nutritiously
• Exercise regularly
• Get enough sleep
• Take time out for recharging
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…What Causes Holiday Stress?
Factors
Increased diversity within
families
• Religion
• Culture
• Family customs
Different traditions require
compromise
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The Signs and Symptoms
of Stress
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PHYSICAL
Headaches
Insomnia
Fatigue
Muscle tension
G.I. Distress
Racing pulse
Heart Palpitations
Shortness of breath
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…The Signs and Symptoms
of Stress
EMOTIONAL
Irritability
Crying jags
Negativity
Confusion
Frustration
Nervous
Impatient
Indecisive
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…The Signs and Symptoms
of Stress
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BEHAVIORAL
Overeating
Alcohol/Drug abuse
Social withdrawal
Reckless driving
Aggressiveness
Angry outbursts
Sexual problems
Clenching jaw
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Relaxation Techniques
• Deep Breathing
• Progressive Relaxation
• Meditation
• Visualization
• Mindfulness with Shifting Awareness
• Soothing music
• Taking a bath
• Taking regular breaks
• Make time for family and friends
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Practice Exercise…
Deep Breathing
5 cycles of:
Counting to 3 while inhaling
Counting to 3 while exhaling
5 cycles of:
Counting to 3 while inhaling
Counting to 4 while exhaling
5 cycles of:
Counting to 3 while inhaling
Counting to 5 while exhaling
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Tips For Managing Stress
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Be clear about expectations
Planning what we do so time isn’t
the enemy
Revisiting what will truly bring joy
Accepting that the holidays may
bring some stress and sadness as
well as pleasure
Accepting “what is” vs. “what could
be, what we wish would be, what
used to be”
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… Tips For Managing Stress
Create a budget
Make a list & check it twice
Manage your time
Remember the true meaning of
the season for you
Discuss openly and negotiate
with family and friends
Maintain your sense of humor!
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…Practice Exercise…
Mindful Attention
Get in a comfortable position sitting upright with
feel flat on the floor
Allow your eyes to close gently
Slowly bring your attention to the gentle rising
and falling of your breath
Regulate your breathing by breathing in
through your nose and out through your mouth
Bring an attitude of acceptance to whatever you
are experiencing
There’s nothing to be fixed, no particular state
to be achieved
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…Practice Exercise…
Your mind may wander to thoughts,
worries, bodily sensations or daydreams
This is not a problem
When you notice that your mind is
wandering, gently escort your attention
back to your breath; breathing in and
breathing out
If you notice your body is tensing, breathe
softly into the tension and relax
Make space for whatever comes up without
resistance and without judgment
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…Practice Exercise
The purpose is not to change your thoughts; simply accept whatever arises and come back to the breath
Notice how busy the mind tends to be, let go of your thoughts and focus on your breathing
Focusing on the breath will always bring you out of the future, out of the past, into the present moment
Visualize being fully present and happy during the holiday break
Now bring your attention back to your breathing one final time
Slowly open your eyes
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… Tips For Managing Stress
Be Realistic
Don’t over-extend yourself.
Stand up to the pressure to do it all
Make plans that feel right for you!
Spend quality time with loved ones.
Take Care of Yourself
Sleep 7 – 8 hours per night
Eat breakfast and nutritious meals
Exercise – ½ half hour 3 – 5 times
per week
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Recommended Reading
21 Ways to Enjoy A Stress-Free Holiday Season, Daisy Sullivan,
Discover Books, 2011
Tending the Family Heart Through the Holidays, Marie Hartwell-
Walker, Kindle Edition, 2011
Holiday Blues: Rediscovering the Art of Celebration; A 12-Month
Guide to Getting Everything You Want Out of Holidays and Family
Gatherings, Herb Rappaport, Running Press Publications, 2000
The Relaxation & Stress Reduction Workbook, Martha Davis,
Elizabeth Robbins-Eshelman, Matthew McKay, New Harbinger
Publications, 2008
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Additional Health Resources
for Cisco Employees & Families
LifeConnections Health Center
www.ciscolifeconnections.com
– Onsite medical facility for Cisco employees and
their families
OptumHealth Behavioral Solutions
www.liveandworkwell.com
– Confidential Employee Assistance Program
(EAP) services for Cisco employees and
their families
Alere, formerly Matria Healthcare
www.alerehealthconnections.com
– Online health information, condition management
and health coaching services
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Additional Health Resources
for Cisco Employees & Families
LifeConnections Fitness Center powered by
Plus One http://wwwin.cisco.com/wpr/empserv/fitness/us/ca/sanjose
– Onsite fitness center located in SJC-Q. Offers
multiple specialty areas for exercise, group fitness,
stress management, one-on-one personalized
instruction, teambuilding, and social networking.