- Understand the effects of stress on the human mind and body
- Identify relaxation techniques to reduce stress
- Identify normal physical and emotional reactions to change
- Provide tips for staying balanced and feeling in control during times of change
Quote - Stress is NOT what happens to us.
- It's our response to what happens.
- And we can choose our RESPONSE.
- ~ Maureen Killoran
Reactions to Stress - See the situation as a challenge
- See the situation as a problem
- The stressor event has more impact than us
The Effects of Stress - Emotional – Irritability, agitation, anger, frustration, feeling depressed or emotionally depleted,
- Cognitive - Inability to concentrate, forgetfulness, problems making decisions
- Behavioral - Overeating, increasing caffeine intake or alcohol consumption, risk taking, lack of exercise
- Physiological - Muscle tension, general fatigue, frequent ailments, cardiovascular or gastrointestinal complains, sleep problems
Why Do We Feel Stressed by Change? - Fear of the unknown
- Perceived risks
- Lack of control
- Loss of structure
- New schedules or routines
- Perceived losses such as:
- Comfort
- Relationships
- Trust
- Sense of competence
- Feelings of security
The Three Phases of Change - Initial Reaction – Emotional phase
- Intermediate Reaction – Intellectual phase
- Final Healthy Reaction – Acceptance phase
Coping with Change - Initial Reaction
- Emotional Phase
- Intermediate Reaction
- Intellectual Phase
- Final Healthy Reaction
- Acceptance Phase
Initial Reaction – Emotional Phase - Shock, disbelief
- Anger
- Sadness, grief and loss
- Guilt
- Resistance
- Anxiety, uncertainty
- Change in trust level
- Confused thoughts
- Fatigue
- High levels of stress
Tips to Reduce Stress at Work - Take Care of Yourself - Improve time management
- Obtain new skills that will increase your confidence
- Lighten up, use humor
- Spend time with positive people
- Exercise regularly
- Learn to listen
- Adjust to your new environment
- Prioritize: “Don’t sweat the small stuff”
- Mentor others
- Breathe deeply
- Practice relaxation
Taking Care of Yourself - Deep Breathing - Deep diaphragmatic breathing will allow you to think more clearly:
- Sit back in your seat
- Make yourself as comfortable as possible
- Close your eyes
- Take a deep breath (inhale through your nose and exhale through your mouth)
- Breathe deeply until you feel calm and settled
- This is a 2-step process to relax muscles:
- Find a quiet place
- Find a comfortable position that supports your head and neck
- Close your eyes and take a few deep breaths
- Tighten the muscles of each legs for 5 seconds and then release
- Repeat this process with arms, shoulders, and face
- Focus on letting go of the tension in that muscle area
- Finish with slow and even breathing
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