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Stress Management Is “Stress” really the enemy? Today we’re going to change your mind about stress
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Stress Management

Nov 29, 2014

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Everybody has stress, but you can learn how to use it to your advantage
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Page 1: Stress Management

Stress Management

Is “Stress” really the enemy?

Today we’re going to change your mind about stress

Page 2: Stress Management

What is stress? How stress affects our body Simple tips to reduce stress Strategies for time management

AGENDA

Page 3: Stress Management

In typical stress response, your heart rate goes up, and your blood vessels constrict.

This is why chronic stress is sometimes attributed to cardio vascular disease.

It’s not helpful to be in this state all the time.

STRESS

Page 4: Stress Management

STRESS SIGNS & SYMPTOMS

• Memory problems• Inability to concentrate• Poor judgment• Seeing only the negative• Anxious or racing thoughts• Constant worrying

• Moodiness• Irritability or short temper• Agitation, inability to relax• Feeling overwhelmed• Sense of loneliness and

isolation• Depression or general

unhappiness

• Aches and pains• Diarrhea or constipation• Nausea, dizziness• Chest pain, rapid heartbeat• Loss of sex drive• Frequent colds

• Eating more or less• Sleeping too much or too little• Isolating yourself from others• Procrastinating or neglecting

responsibilities• Using alcohol, cigarettes, or

drugs to relax• Nervous habits (e.g. nail biting,

pacing)

COGNITIVE LEVEL EMOTIONAL LEVEL

PHYSICAL LEVEL BEHAVIORAL LEVEL

Page 5: Stress Management

.

Tracked 30,000 people for 8 years Asked, “How much stress have you

experienced in the last year & do you believe that it is harmful for your health?”

Study #1

Page 6: Stress Management

People who experienced a lot of stress in the previous year had a 43% increase risk of dying.

Only true for the people who felt that stress was harmful to your health.

People that experienced a lot of stress but didn’t view them as harmful were no more likely to die.

In fact, they had the lowest risk of dying than anyone in the study including those that had relatively low stress.

Results of Study #1

Page 7: Stress Management

Researchers estimated that over the 8 years they were tracking deaths, 182,000

Americans died prematurely not from stress but from believing that stress is bad for you.

That’s over 20,000 deaths a year.

Page 8: Stress Management

If that estimate is correct, that would make the belief of stress #18 in the cause of deaths in the US.

Killing more people than HIV, AIDS, homicide, lung inflammation.

Page 9: Stress Management

Change your mind about stress and you can change your body’s response to stress.

Get excited about meeting the challenge.

That pounding heart is just preparing you to take action.

Can changing the way you think about stress make you healthier?

Science says YES.

Page 10: Stress Management

Study #2

AT HARVARD UNIVERSITY

Participants were taught to re-think their stress response as helpful for their performance.

The pounding heart is preparing you for action.

If you’re breathing faster it means your body is getting more oxygen to your brain & your cells.

Page 11: Stress Management

When participants view their response as helpful their heart was still pounding BUT their blood vessels stayed relaxed, which is a much healthier cardio vascular profile.

It actually looks like what happens in moments of joy and courage.

These participant were less stressed out, less anxious and more confident.

Results of Study #2

Page 12: Stress Management

How you think about stress matters.

Don’t try to get rid of stress.

Think of stress as a facilitator for growth and productivity.

Say to yourself, “This is my body helping me rise to this

challenge.”

When you view stress in that way your body believes you and your stress response becomes healthier.

New Science Revelation

Page 13: Stress Management

Tracked about 1000 Americans from age 34-93.

They started the study by asking, “How much stress have you experienced in the last year and how much time have you spent helping out friends, neighbors, people in the community?”

Then they used public records for the next 5 years to find out who died.

Study #3

Page 14: Stress Management

For every major stressful life experience like financial difficulty or family crisis it increased the risk of dying by 30%.

But people who spent time caring for others showed absolutely no stress related increase in dying.

Caring creates resilience to stress.

Results of Study #3

Page 15: Stress Management

Visual – Notice 3 things you see

BREATHING

Auditory – Notice 3 things you hear

Kinesthetic- Notice 3 things you feel

Page 16: Stress Management

Sleep is an essential stress buster. Your body uses your sleep time to heal

and restore a better biochemical balance.

SLEEP

Page 17: Stress Management

MOVE & EXERCISE

Exercise is the best stress reducer there is…after deep breathing and getting enough

sleep. 

Take a brisk 15-minute morning walk before eating to help

your metabolism handle those extra

calories

Page 18: Stress Management

Change your physiology and mental statesto get rid of stress. Interrupt your “Strategy”.

PATTERN INTERRUPT

Stand…and Visualize how you want to look and feel instead of all

the things you shouldn't be eating, doing, or drinking.

Page 19: Stress Management

CHUNKING UP (Looking at the Big

Picture)1)“For what purpose …?”2)“What is your intention…?”3)“What is this an example of…?”

1.“What are examples of this?”

2.“What/whom specifically….?”

CHUNKING DOWN (Creating a Plan)

Planning for time

Page 20: Stress Management

Time…For One Of The Biggest Culprit Of Stress

Page 21: Stress Management

Perspectives On Time

“Time is continually

working against me. I am at time’s

mercy.”“Time is a natural part of life, I will develop effective

strategies to manage it.”

Page 22: Stress Management

Perspectives On Time

“The way I use my time is totally up to

me. Time is a gift.”

“Time is something that I continually fight

against.”

Page 23: Stress Management

1) The average person gets 1 interruption every 8 minutes. The average interruption takes 5 minutes, totaling about 4 hours of the average workday.

2) Once interrupted, it takes workers 25 minutes to return to the original task, if they return at all.

3) The cost of interruptions to the US economy is estimated at $588 billion a year.

4) The average American watches 28 hours of television per week.

5)By taking 1 hour per day for independent study, 7 hours per week, 365 hours in a year, one can learn at the rate of a full-time student. In 3-5 years, the average person can become an expert in the topic of their choice, by spending only one hour per day.

STATISTICS ON TIME

Page 24: Stress Management

Make the

most of small

POCKETS OF TIME

STRATEGY #1• Keep a list of things you can do in less than 15

minutes and have at hand the supplies or information you need to accomplish at least some of these tasks.

“In 15-minutes of prepared, focused work, you can often get more done than in one hour of

unprepared, unfocused work. “

1) Reply to email2) Make a phone call3) Review materials4) Confirm/cancel

appointments• 15 is about 1% of your average workday. • Over the course of a week, you may find yourself

with anywhere from 10 to 20 extra 15-minute blocks of time. 

“”Work mindfully and enjoy the satisfaction that comes with getting

things done.“

Page 25: Stress Management

• Big A are things that only you can do.

• Little A are things other people could do for you.

STRATEGY #2Agenda for your

life

Big “A”Little “a”

Page 26: Stress Management

Take some “Me”Time

To Take

Care of “ME”

STRATEGY #3• By taking at least an hour a week (if not once a

day) to do something that you absolutely LOVE, you will:

• Minimize stress • Nurture your soul• Keep your body in top condition• Keep your mind clear & give you back

your perspective, flexibility & common sense.

• Make a regular practice to ground, relax and center yourself daily through:

• guided imagery• yoga• meditation• relaxation• deep breathing• petting the cat• listening to soothing music.

Page 27: Stress Management

What is the most powerful word in our Time Management vocabulary?

"I'm currently working on the [______] report, [ ______] report and the [______]

report. How would you like me to prioritize this new

project?" .

I’ll get back with you in an

hour/tomorrow/next week.

“NO”

"I'm all booked until [insert

date]. I can put this on my list for then if you

like."

Let me check my calendar

Page 28: Stress Management

Choose to view your stress response as helpful to create the biology of courage & joy.

Choose to connect with others under stress to create resilience.

Viewing stress in this way makes a profound statement that you can trust yourself to handle life’s challenges & that you don’t have to face it alone.

SUMMARY

Page 29: Stress Management

The Key Word Is….

Balance

Page 30: Stress Management

Thank You! For Taking The Time For Yourself To Understand

Stress Management

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