STRESS MANAGEMENT

Dr. Patricia ShermanMay 14, 2008

What causes you stress?

Some causes of stress

•Employment•Family•Change•Chemicals – drugs, pesticides, additives•Emotions •Commuting

• Decisions• Social life• Physical – lack of sleep, poor nutrition, injury• Disease – chronic illness• Pain• Environment• Media• Terrorism• Finances

Interpersonal stressors

• Poor communication• Unexpressed anger• Lack of physical contact• Financial pressures• Low self-esteem• Guilt• Loneliness • Boredom

Professional stressors

• Poor time-management skills• Inability to delegate• Lack of motivation• Noise• Unrealistic goals and targets• Drab surroundings• Unsupportive supervisor/co-workers• Lack of recognition

How is stress manifested?

General stress symptoms

• Muscular tension• Lack of zest for life• Insomnia, poor quality of sleep• Difficulty focusing• Lowered libido• Recurrent infections • Poor appetite

Mental and emotional stress symptoms

• Anxiety• Panic attacks• Depression• Lack of confidence• Indecision• Rapid or unpredictable mood swings• Inability to “switch off” after work

Physical symptoms of stress

• Indigestion• Heartburn• Diarrhea• Constipation• Tension headaches• Hyperventilation• Palpitations• Dizziness/lightheadedness

Measure stress using pain scale

Time management

HOW MANY HOURS IN A WEEK?

SLEEP MEALS COMMUTING ERRANDS FAMILY TIME

GROOMING CAREGIVING RECREATION

MAINTAINING RECORDS MEETINGS

UPGRADING SKILLS COMMUNITY SERVICE

SPIRITUAL/RELIGIOUS PRACTICES

WHERE DOES THE TIME GO?

• On average, how many hours do you sleep in each 24 hour period? Multiply answer by 7. Subtract from 168.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend in meal preparation and eating in each 24 hour period? Multiply answer by 7. Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend commuting each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend running errands each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend in family time each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend on chores (cleaning, home maintenance, paying bills, etc.) each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?• On average, how many

hours do you spend carrying out grooming and dressing activities in each 24 hour period? Multiply answer by 7. Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend with friends each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend at work each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend in meetings outside of work hours each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend on upgrading skills activities each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend in community service each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

On average, how many hours do you spend on caregiving each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend on spiritual/ religious practices each week? Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• On average, how many hours do you spend relaxing in each 24 hour period? Multiply answer by 7. Subtract from previous subtotal.

WHERE DOES THE TIME GO?

• Subtract any additional time expenditures you have from previous subtotal.

• Any time left?

Burnout quiz

Stages of Burnout

Prevention of Burnout

SETTING PRIORITIES

• WORK• FAMILY• FRIENDS• COMMUNITY• SPIRITUAL/RELIGIOUS• RELAXATION• HEALTH

GOAL SETTING: WHAT DO I WANT AND WHY DO I WANT IT?

•WHEN THE WHY GETS STRONGER, THE HOW GETS EASIER

•GOALS NEED TO BE SPECIFIC,DOABLE, and MEASUREABLE

GOAL SETTING

GOALREASON

Objective #1Objective #2Objective #3

Example:• Improve health in order

to have more energy– Exercise 30 minutes 4

times/week– Lose 1.5 pounds/week

for a total of 25 pounds– Eat 1800-2000

calories/day

GOAL SETTING

• WORK– Goals

• Objectives• FAMILY

– Goals• Objectives

• FRIENDS– Goals

• Objectives

• COMMUNITY– Goals

• Objectives• SPIRITUAL/RELIGIOUS

– Goals• Objectives

• RELAXATION– Goals

• Objectives• HEALTH

– Goals• Objectives

SUCCESS QUESTION

WHAT CAN I DO TODAY THAT WILL HELP ME TOWARDS MY GOAL?

What can I do for exercise today?What can I do today to enhance myrelationship with my partner?What can I do today to nurture myself?

How do you cope with stress?

Some stress reduction techniques

progressive muscle relaxation

• Lie down or sit comfortably and close your eyes

• Tense the muscles of a particular body part• Hold the tension for about 10 seconds• Let go of the tension quickly, letting the

muscles go limp• Repeat • Go on to different muscle groups

• Stretch• Massage – self; partner• Shake it out• Shower or bath• Breathing• Aromatherapy• Exercise• Hypnosis

• Animal therapy• Gardening • Spiritual practices• Expressive therapies• Acupuncture/acupressure• Homeopathy• Self-help groups• Any other pleasurable activity

Imagery – guided exercise

Time management

• Write down weekly goals, plans activities, and objectives

• Prioritize tasks according to importance• Plan schedules in an organized manner by

using calendar or appointment book• Schedule demanding tasks during periods of

high energy• Eliminate time wasting activities

• Delegate authority and tasks• Finish one task before starting another• Write it down• Learn to say “no”• Leave some of your schedule open• Develop and keep deadlines• Don’t put off making decisions• Improve reading and writing skills• Develop an effective reminder system

Irrational beliefs - ellis• It is a dire necessity for adult humans to be

loved or approved by virtually every significant other person in their community.

• One absolutely must be competent, adequate and achieving in all important respects

or else one is an inadequate, worthless person.

• People absolutely must act considerately and fairly and they are damnable villains if

they do not. They are their bad acts.

• It is awful and terrible when things are not the way one would very much like them to be.

• Emotional disturbance is mainly externally caused and people have little or no ability to increase or decrease their dysfunctional feelings and behaviors.

• If something is or may be dangerous or fearsome, then one should be constantly and excessively concerned about it and should keep dwelling on the possibility of it occurring.

• One cannot and must not face life's responsibilities and difficulties and it is easier to avoid them.

• One must be quite dependent on others and need them and you cannot mainly run

one's own life.• One's past history is an all-important

determiner of one's present behavior and because something once strongly affected one's life, it should indefinitely have a similar effect.

• Other people's disturbances are horrible and one must feel upset about them.

• There is invariably a right, precise and perfect solution to human problems and it is awful if this perfect solution is not found.

Rebt – albert ellis

• A – activating event or potentially stressful situation

• B – beliefs, thoughts, or perceptions about A• C – emotional consequence that results from

holding these beliefs

• A potentially stressful situation + your perceptions = your stress level

Plan of action• Stress diary

• Stress dots

• Stress reduction program

• Fifteen things to add to quality of life

• Ten habits of highly effective stress managers