ARE THESE ITEMS MOVING? OR ARE THEY PERFECTLY STILL?

ARE THESE ITEMS MOVING? OR ARE THEY PERFECTLY STILL?

“The only effort worth making is the one it takes to learn the geography of one’s own nature”

Paul Fredericks Bowles

What will we coverWhat will we cover

Definition of stressLocus of controlStressors/SourcesSigns & SymptomsBody’s reactionImpact of stress on bodyPersonality types

Coverage (continue)

Characteristics of Type-A Values & AttitudesStress in the law professionSelf-AnalysisPractical Stress Management Techniques.

STRESS IS…………

“A Pattern of emotional and physiological response in reaction to internal and external sources” (Robbins)

STRESS IS………

An inborn reactionIt is a requirement of any living systemCan be good or badIt is an opportunity when it offers personal

gainMainly seen in a negative lightWe have different levels of stressDifferent perceptions of stress.

LOCUS OF CONTROL

A person’s locus of control influences how that individual sees himself/herself in relationship to the world, as well as how much he or she feels able to function in that environment

High internal locus of control (“A man is in charge of his own destiny”)

High external locus of control (“A man is buffeted by the winds of fate”)

Most people vacillate within an area between these two view points

Depending upon their currently experienced well-being

A person believing that GOD is in control of his life, may still have a high locus of control, because he can decide how much he is going to allow GOD in his life

What is important is that people differ in how they interpret their sense of self-control

STRESSORS/SOURCES

Internal stressorsExternal stressors

INTERNAL STRESSORS

Are those which are created within oneself

JealouslyOwn expectationsOwn deadlinesDifferent valuesSelf created obligationsInsecurityResponsibilitiesType A personalitySelf-doubtFear of failure

EXTERNAL STRESSORS

WorkWeatherPoor working conditionsPollutionTrafficTechnologyCost of livingCompetitionViolenceInflationDeath or illness in the family.

Common sources of work stress

People (boss, staff, colleagues, clients)

Lack of knowledgeUnrealistic goalsConflicting prioritiesChallenging customersDeadlinesDelivery datesFear of the unknown

SIGNS & SYMPTOMS @ 4 LEVELS

MentalPhysicalEmotionalBehavioral

MENTAL SIGNALS

Lack of concentrationMore frequent mistakesForgetfulnessTendency to over reactPoorer judgment

PHYSICAL STRESS SIGNALS

Shallower, quicker breathingFaster heart beatRise in blood pressureTension in musclesReduction in the efficiency of the

immune systemHeadachesSweatingCold hands and feetStomach problems

EMOTIONAL STRESS SIGNALS

Irritation or short temperedNervousnessDepressionEmotional OutburstCrying

BEHAVIORAL STRESS SIGNALS

Insomnia (Sleeplessness)Increased appetite and drinking

(alcohol)AbsenteeismClumsiness

BODIES REACTION (1)

Human body is biological programmed to react to challenge by mobilizing resources

If the brain-(central nervous system), perceives an imminent challenge

It passes message to automatic nervous system

Leads to a series of changes

BODIES REACTION (2)

Hormones- adrenaline & noradrenaline released into the body- where they raise the reflexes, raise the level of blood sugar, increase the blood pressure and heart rate

The digestive system closes down-allowing the blood used in the normal process of digesting food to be re-routed to the muscles and lungs

BODIES REACTION (3)

Endorphines are released into the bloodstream-which reduces pain and sensitivity

Blood vessels constrict the blood thickens-blood flows more slowly and coagulates more quickly than normal.

BODIES REACTION(4)

The sum of these changes is to prepare a person to deal with short-term challenges/emergencies

Imagine what it would be like if a person perceive a challenge/situation sufficient to activate the primary stress response- and not be able to actually deal with it!

IMPACT OF STRESS ON THE BODY

Increasing heart rate and blood pressure – on the long-term is a primary cause of strokes and heart decease.

Altering sugar levels- Increases the risk of diabetes, slowing down immune system and leaves us vulnerable to a wide range of infections.

Hormones affected-Women can stop menstruating and men may experience erectile dysfunction. Stress is linked to a reduced desire for sex

Prolonged disruptions of the digestive system – can cause unpleasant symptoms like diarrhea or constipation, irritable bowel syndrome or spastic colon.

Muscle stiffness and spasms could be caused by prolonged stress

Sleeping patterns may be disrupted due to all these physical disturbances

Persistent and unrelenting stress often leads to anxiety and depression

If stress maintained at too high a level, our energy reserves are depleted and we can experience “burn –out”

PERSONALITY TYPES

It is understood that every profession and vocation has a specific & unique characteristic

Just as individuals have different personalities, so do groups of individuals who are engaged in certain experiences

It is therefore believed that certain personality types are engaged in certain jobs

Type A –Identified by a constant sense of time urgency and easily aroused irritation and aggravation

Type B- People who are content, calm, controlled, easy-going, good listeners, not easily irritated, patient and unhurried.

CHARACTERISTICS OF TYPE-A PERSONALITY

IMPATIENCE INSECURITY ABOUT ONE’S STATUS COMPETITIVE AGGRESSIVE INCAPABLE OF RELAXATION OFTEN SUCCESSFUL IN A MATERIAL SENSE AND

HIGHLY REGARDED BY PEERS AND CLIENTS GET ANGRY EASILY IN RESPONSE TO TRIVIAL

HAPPENINGS WORKING LONG HOURS FEELS QUILTY WHEN NOT WORKING DO EVERY THING FAST

VALUES AND ATTITUDES

Perfectionism – Fear of making a mistake means that things has to be done perfectly and no one else can do it just right

Need to control- Often there is a need to control others in order to feel in control of everything

Need for external recognition- The “win” in a case is the external proof of being right”

Self doubt-Compensate to allow little room for error

Delayed Gratification- Priorities tend to get shifted in order to meet the other patterns of perfectionism and control

STRESS IN THE LAW PROFESSION

- A set of mental, emotional & behavioral traits are common to the legal profession

- Some of these may be stereotypical, but they offer a framework for comparison

- As a lawyer, there is value in looking at these traits to see which ones fit and how they effect your life

Work balanceLong hoursStress of clientsTrained to be impersonal and objective-apply the same

approach to personal problemsReluctant to focus on emotional livesEmotional laborHeavy psychological burdenPersonality traits – linked to Type-A

HOW STRESSED ARE YOU?

What are the causes of stress in your life?

Is your job stressing you?How is your body coping?Are you type A?Can you manage?

Are these items moving? Or are they perfectly still?

A FEW TIPS

1. AWARENESS & TREATMENT

Be on the lookout for your stress signals and identify your stressors

Identify and balance priorities Ask for help – it is a courageous Adjust your attitude and perceptions

2. STAY CONNECTED

Research has shown that people who experience:

CareLoveHugsEmbraceFriendshipJoy

BETTER MANAGE THEIR STRESS

3. PHYSICAL FITNESS

◦All experts agree that keeping fit can increase your lifespan, have a positive effect on your brain and increase your capacity to cope with more stress

◦A good rule is to exercise three times a week 20 minutes – push yourself till you are out of breath.

4. HEALTHY DIET

◦ Eat less saturated fats, more high-fibre food, less salt, less sugar, fewer calories, less cholesterol and more foods which contain starch.

◦ Excess caffeine, nicotine and concentrated sugar in the body can increase stress levels.

5. IMPROVE YOUR SPIRITUALITY

Identify your anchor/believeMake time to spend with GodGrow your spiritual knowledge and

internalize itPractice your spirituality!!!

6. RELAXATION◦Find a relaxation program that suits you.

◦Hobbies can be used for relaxation purposes.

◦Find something that always interested you and start on it as soon as possible.

7. REST

◦ Most people end up feeling fatigued because they attempt to run on empty.

◦ Some people work themselves to a standstill and then try and recover afterwards.

◦ It is important to ‘switch off’ for short mini-breaks several times during the day.

AND BREATH……

When your stress response is triggered, the first thing that changes is your breathing, and fortunately, breathing is easy to control

Keep your breathing at a low even rate. Your body will relax, your mental state will be influenced and you will be able to take control of your stress level.

CONCLUSION

““A journey of a thousand miles A journey of a thousand miles begins with a single step”begins with a single step”

Chinese Chinese ProverbProverb