managing work stress stay healthy. live longer. achieve more. presented by: oleksandr svitych...
DESCRIPTION
What Is Stress Management? Stress = demand > resource Stress management: a set of skills, tools and techniques used to reduce and cope with your stress level Stress prevention vs. stress cureTRANSCRIPT
Managing Work Stress
Stay Healthy. Live Longer.Achieve More.
Presented by:Oleksandr Svitych
Albemarle Hungary Global Centre of Excellence
Budapest 2011
Overview
Definition and purpose of SM Stress management strategies Stress management techniques Final Tips
“Stress is nothing more than a socially acceptable form of mental illness.”
Richard Carlson
What Is Stress Management?
Stress = demand > resource Stress management: a set of skills, tools and
techniques used to reduce and cope with your stress level
Stress prevention vs. stress cure
Why Manage Stress?
Increasing your personal effectiveness and productivity
Strengthening your self-confidence and developing positive attitude to work and life
Making yourself more healthy and happy
If you don't master your stress – it will master you!
Before We Start...
Stress is inevitable in our lives Reasonable amount of stress is good YOU must take responsibility not to let that
amount increase
Give your stress wings and let it fly away!
Stress Management Strategies: Working With Your...
Time
Body
Mind
Working With Time
Job Analysis
Planning and Scheduling
Prioritization
Job Analysis
Understand what is expected of you Find out who performs best and why Make sure you have staff support, resources
and training Confirm priorities Take action
Planning and Scheduling
Recording time Allocate time for big issues Scheduling your day wisely Using E-mail Effectively
“For every minute spent in organizing, an hour is earned.”
Benjamin Franklin
Prioritization
To-Do List Urgent / Important Matrix Using E-mail Effectively
“Time is what we want most, but what we use worst.” William Penn
Working With Body
Breathe
Relax
Move
“If your teeth are clenched and your fists are clenched, your lifespan is probably clenched.”
Terri Guillemets
Breathe
Sit quietly and comfortably. Close your eyes. Focus your attention on your breathing. Breathe in deeply and then let your breath
out. Count your breaths, and say the number of the breath as you let it out.
Relax
Sit quietly and comfortably. Close your eyes. Relax the muscles of your feet and work up
your body relaxing muscles. Focus your attention on your breathing.
“For fast-acting relief, try slowing down.”Lily Tomlin
Move
Reducing stress and worry Good health and shape Confidence and positive attitude
Move
Sports Exercises Yoga
Working With Mind
Relaxation
Self-motivation
Concentration and Focus
Positive Thinking
Stability Zones and Relaxation
People Ideas Places Things Organizations
“The time to relax is when you don't have time for it.”Jim Goodwin and Sydney J. Harris
Meditation and Relaxation
Releasing mind from negative thoughts and worry
Increasing concentration and focus Restoring psychological energy
“Take rest; a field that has rested gives a bountiful crop.”
Ovid
Meditation and Relaxation
Close the door to your office, or sit in a place where it's quiet, and you won't be disturbed.
Choose a word or phrase – such as 'peace' or 'ocean' – that relaxes you, and helps you visualize something that's calming.
Sit in a chair, close your eyes, and begin relaxing your muscles.
Focus on your deep, abdominal breathing. As you breathe, say or think about your word or phrase.
Continue this for 10 minutes or more.
Music and Relaxation
A powerful tool of stress prevention and management
Catalyst for good mood and positive thinking Energy container
“Tension is who you think you should be. Relaxation is who you are.”
Chinese Proverb
Self-Motivation
Get yourself a reward Challenge + belief in yourself Enjoy what you do
“Men for the sake of getting a living forget to live.”Margaret Fuller
Concentration and Focus
Environment (external): comfortable workspace
Mindset (internal): one task at a time Managing distractions (external and internal)
“Concentrate all your thoughts upon the work at hand. The sun's rays do not burn until brought to a focus.”
– Alexander Graham Bell
Positive Thinking
“A man is but the product of his thoughts. What he thinks, he becomes.”
Mahatma Gandhi
Are You a Positive or Negative Thinker?
If you think positively, you're likely to enjoy positive results.
You have hope and faith in yourself and others.
Positive, optimistic people are happier and healthier, and enjoy more success than those who think negatively.
Persistent negative thinking can cause mental health problems, including depression.
Turn Negatives into Positives
Thought awareness Rational thinking Positive affirmations
“One of the symptoms of an approaching nervous breakdown is the belief that one's work is terribly important.”
Bertrand Russell
Using Positive Affirmations
Be specific Express in the present tense Repeat Say with feeling
Examples of Positive Affirmations
I have plenty of creativity for this project. My work will be recognized in a positive way
by my boss and colleagues. I can do this! My opinion is respected and valued by my
team. I am successful. I like completing tasks and projects on time
Examples of Positive Affirmations
I'm grateful for the job I have. I enjoy working with my team. I'm bringing a positive attitude to work every
day. I am excellent at what I do. I am generous. I am happy. I will be a leader in my organization.
Final Tips
“The proof of the pudding is in the eating” Applying at least one SM technique /
strategy can boot performance Once learned, you may try to apply SM skills
to other spheres of your life
Afterword
“There is more to life than increasing its speed.”
Mahatma Gandhi