work-life balance and stress management for the … · muscle tension, heart rate & blood...
TRANSCRIPT
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W O R K - L I F E B A L A N C E A N D S T R E S S M A N A G E M E N T F O R T H E C A M P U S V I S I T S
P R O F E S S I O N A L
Walking the Tightrope
M E R I D E T H R A Y J A Y M E S H E P H E R D
K A T H R Y N W H I T Z K E
G E O R G I A T E C H
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What is stress?
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How can you recognize stress?
Physical Muscle tension, heart rate & blood pressure, breathing rate,
sweating, hands & feet get cold, upset digestion, headaches
Mental/Emotional Anxiety, irritability, restlessness, concentration difficulties
Behavioral Avoidance, social withdrawal, conflict, sleeping problems
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Eustress Distress
Motivates
Focuses energy
Short-term
Perceived as within our
coping abilities
Feels exciting
Improves performance
Causes anxiety
Can be short- or long-term
Perceived as outside of our coping abilities
Feels unpleasant
Decreases performance
Can lead to mental and physical problems
Types of Stress
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How does stress affect you?
How does stress affect your work?
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What do you value?
Achievement Friendships Physical challenge
Advancement and promotion Growth Pleasure
Adventure Having a family Power and authority
Affection (love and caring) Helping other people Privacy
Arts Helping society Public service
Challenging problems Honesty Purity
Change and variety Independence Quality of what I take part in
Close relationships Influencing others Quality relationships
Community Inner harmony Recognition (respect from others, status)
Competence Integrity Religion
Competition Intellectual status Reputation
Cooperation Involvement Responsibility and accountability
Country Job tranquility Security
Creativity Knowledge Self-Respect
Decisiveness Leadership Serenity
Democracy Location Sophistication
Ecological awareness Loyalty Stability
Economic security Market position Status
Effectiveness Meaningful work Supervising others
Efficiency Merit Time freedom
Ethical practice Money Truth
Excellence Nature Wealth
Excitement Being around people who
are open and honest Wisdom
Fame Order (tranquility,
stability, conformity) Work under pressure
Fast living Personal development Work with others
Financial gain Freedom Working alone
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How do you currently spend your time?
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The Myth of Work-Life Balance
You can never have a 50-50 balance
Needs/ values are situational
Focus on aligning your values with your time
Reevaluate how you are spending your time
Recognize where you feel tension or conflict
Learn to recognize this stress and make changes
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LONG -TERM STRATEGIES
How can we manage this stress?
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Eliminate Stressors When Possible
Time management
Limit setting and prioritization
Restructuring work/ family activities
Assess what parts of the stressful situation are within
your control and take action on those
Increase your support system, even by one
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Develop a Plan
Physical exercise and conditioning
Good nutrition
Planning a balanced life
Regular adequate sleep
Making sure you are spending your hard work in
a way that is consistent with your own goals
Build your social and professional support
Develop/keep a positive attitude
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HOW CA N I DEA L WITH
DA ILY STRESS?
But I’m stressed right now!
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Quick Ways to Reduce Stress
Schedule regular social activities
Follow a fitness plan
Pursue a hobby
Volunteer
Write a manifesto
Ask for help
Make others laugh
Make an escape list
Embrace a morning ritual
Stop making excuses
Be accountable
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Mind-body Approaches
All counteract the stress response, and elicit the “relaxation response” Decrease muscle tension
Lower heart rate & blood pressure
Lower breathing rate
Hands & feet get warmer
The mind directs to body to relax, and then the mind follows the body as it relaxes
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Examples of Mind-Body Approaches
Abdominal breathing
Progressive muscle relaxation
Meditation:
Mental imagery
Focusing
Developing awareness
Yoga, tai chi
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One Minute Mindfulness Exercise
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Closing Discussion Questions
How do you manage stress?
Looking forward how do you or would
you allocate your time?