工作态度-LivingwithStress.ppt

bc,LivingwithStress,December1998,Copyright1998Bainothersdiscoveritovertime-theirpurposeisrevealedtothemverymuchlikethecluesinatreasurehunt,oneclueatatime.,7,LivingwithStress,Positivevs.NegativeStress,,Positiveandnegativestressimpactusverydifferently.,PositiveStress,NegativeStress,ProvidesthetensionnecessarytomakeusstrongerGearsusuptomeetthedemandsofasituationCompelsustoaction,WearsusdownCanleadtofeelingsofmistrust,anger,rejection,ordepressionCanleadtominororseriousillness,Deadlines,competition,confrontations,andevenourfrustrationsandsorrows,canadddepthorexcitementtoourlives,Doingthingsthatwedreadtodocansapourenergyandcloudourjudgment,,,8,LivingwithStress,SignsofStress,SignsofPositiveStress,SignsofNegativeStress,Senseofexcitement,Abilitytogetalotofthingsdoneandbenaturallychargedtotakeonmore,Feelingthattimeispassingbyquicklybecauseyouarefullyengagedintheactivity,Beliefthatthingshappenwithease,Feelingthatextraordinaryresultsareproduced,almostasifbymagic,Feelinghealthy,Senseofdread,resentment,angerorfrustration,Feelingdrainedofenergy,Feelingthattimedragson.Youareawareoftimetickingawayoryouarewatchingtheclockasyoulaboriouslyworkonanactivity,Beliefthatalmosteverythingisastruggle,afight,Feelingthatpredictableresultsareproducedandonlyaftermuchsuffering,Feelinglethargic,sickly,ordepressed,Abilitytoexperienceafullrangeofemotions,Feelingstuckinonetypeofemotion,Senseofpeaceandrightnesswithlife,Senseofchaosandconfusioninlife,Herearesomecommonsignsofpositiveandnegativestress.,9,LivingwithStress,,Agenda,WhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways,,10,LivingwithStress,,Mostpeoplecandealwithasmallamountofnegativestressregularlyoralargeamountforashorttime.Ifyouareexperiencingthefollowingnegativestressoverloadsymptoms,youmayhavegonebeyondyouroptimallevel.,NegativeStressOverloadSymptoms(1of2),ManycoldsFrequentboutsoffluAllergiesManylowgradeinfectionsHivesFeelinggenerallyunwellorsickSoresinmouthStrepthroatMononucleosis,PoormemoryDaydreamingIndecisivenessMentalconfusionRacingthoughtsConvictionthateverythingturnsourfortheworstDifficultyfallingasleepPoorjudgmentDifficultyconcentratingPreoccupation,FeelingthatthingsaregettingoutofcontrolAnxietyorpanicFrustrationAngerandirritationFeelingdesperate,hopelessFeelingtrapped,helplessFeelingblueordepressedFeelingguiltyFeelingself-consciousFeelingrestless,ImmuneSystem,CognitiveSystem,EmotionalSystem,11,LivingwithStress,,NegativeStressOverloadSymptoms(2of2),SympatheticNervousSystem,MuscularSystem,TightmusclesormuscularachesNervousticksStuttering;voiceshakyorstrainedFrowning,wrinklingforeheadTensionheadachesBruxism(grindingorclenchingteeth)JawpainorachePacing,finger-orfoot-tapping,difficultysittingstillTremblingorshakingBackpain,HighbloodpressureDizzinessPalpitationsSweatypalms,increasedperspirationColdhandsorfeetRapidheartbeatSuddenburstsofenergyMigraineheadachesChestpainShortnessofbreath,ParasympatheticNervousSystem,ChangeinappetiteNauseaStomachpainsorcrampsAcidstomach,heartburnProblemswithurinationConstipationDiarrheaFrigidityorimpotenceDrymouthorthroatDifficultyswallowing,ArthriticjointpainUnusualchangesinbodyDiabetesSkinrashesorpimplesFatigue,feelingtiredInfertilityBloating,waterretentionExcessivethirstChangesinskincolor(e.g.,graypallor),EndocrineSystem,12,LivingwithStress,,MakeDifferentChoices,Itisultimatelyuptoyoutotakeresponsibilityforyouractionsandtomakechoicesdifferentlyinordertoreduceyourlevelofnegativestress.,Thedefinitionofinsanityissomeonewhocontinuestotakethesameactionsbutexpectsadifferentresult.-SigmundFreud,13,LivingwithStress,,Agenda,WhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways,,14,LivingwithStress,Thereareseveralactionsyoucantaketomanagestress.,ManagingStress,DefineyourlifepurposeConductapersonalinventoryMaintaingoodphysicalandemotionalhealthtominimizeyourvulnerabilitytostressIdentifystresstriggereventsandbegintoexaminewhereyouareoutofalignmentwithyourpersonalintegrityandwhereyouarenotfulfillingyourtruepurposeinlifeModerateyourphysicalandemotionalreactionstostressbyutilizingstressmanagementtechniques,15,LivingwithStress,Youmustbeawareofwhenyouaremakingchoicesthatarenotinalignmentwithyourlifepurpose.Askyourselfthefollowingquestionstohelpyoudefineyourlifepurpose:,LifePurposeExercise(1of2),Thinkaboutthetimesinyourlifewhenyoufeltthattimestoppedandyouwerefullypresentenjoyingandengagedinwhatyouweredoing.Whatwereyoudoing?Whowasinvolved?Whatarethesimilaritiesamongthesesituations?,1.,2.,3.,Considerhowyouserveothers(e.g.,family,friends,charitableorganizations).Howdoyoufeelaboutservingothers?Resentfulorthankful,satisfiedoroverwhelmed,asenseofprideorafeelingofbeingused?Lookattheareasthatproducepositiveresponsesinyouandaskthesamequestionsasinpart1.,Lookatwhatgivesyoumeaninginyourliferightnow.,16,LivingwithStress,LifePurposeExercise(2of2),Lookbackatyourlifeandthinkaboutyourpersonaltreasurehuntandthecluesyouhavereceivedaboutyourpurposeinlife.Mapoutthevariouscluesandthedirectionsinwhichtheyhaveledyou.Whatwasthelastclueyoufound?Haveyoustoppedlookingforclues?,4.,Mylifepurposeis:,Examineyouranswerstothepreviousquestions.Lookforcommonthemes.Trustyourintuition.Withthethemesinfrontofyou,writedownyourlifepurpose.,5.,Evaluateandchallengeyourlifepurposeevery6months.,6.,17,LivingwithStress,Taketimeouttoconductapersonalinventoryandconnectwithyourpersonalgoalsinthefollowingareas.,PersonalInventory,,Family,Work,Individualroles(Howyouareasanindividual),Socialbeing(Howyourelatetoothers),Environment,Finances,Area,,,,,,,,Whataremygoals?,,HowcanIachievemygoals?,18,LivingwithStress,,VulnerabilitytoStress,Getenoughsleep;maintainaconsistentscheduleofsleepEatwell-balanced,nutritiousmealsExerciseforcardiovascularfitnessScheduleopentimeeachdayforrelaxationandfun;takebreaksMaintainapositiveandconstructiveattitude-donotbetoohardonyourselfDevelopsomemutuallysupportiverelationshipsModerateyouruseofstimulantssuchasnicotine,caffeine,andalcohol,Youcanminimizeyourvulnerabilitytostressbymaintaininggoodphysicalandemotionalhealth.,19,LivingwithStress,VulnerabilitytoStressExercise(1of2),,Thefollowingquestionnairewillhelpyouassessyourvulnerabilitytostress.,20,LivingwithStress,VulnerabilitytoStressExercise(2of2),,Todetermineyourvulnerabilitytostress,assignthefollowingscorestoyourresponsesonthepreviouspage:,AlmostalwaysOftenSometimesRarelyNever,12345,Now,totalyourscoreandcomparewiththeresultsbelow:,0-1516-3031-4546-6061+,EXCELLENT!Youaretakinggreatcareofyourselfandhaveaverylowstressrisk.GREAT!Youareatlowriskforstressandmanageyourlifewell.GOOD!Yourstressriskismoderate;nowisthetimetodevelopaplantohelpyoureduceyourvulnerabilitytostress.DANGER!Youareveryvulnerabletostress;slowdownandtakebettercareofyourself.STOP!Youareburnedout.Goonvacation.,,Tominimizeyourvulnerabilitytostress,youshouldstrivetoachieveananswerof“almostalways”toeachquestion,21,LivingwithStress,,StressTriggerEventsQuestionnaire(1of10),Thefollowingquestionnairewasdesignedtohelpyoudefinetheareasofyourlifethatarethemostandleaststressful.Therearesixsections:1.work2.family3.individualroles4.socialbeing5.environment6.financesIneachsection,foreacheventthatappliestoyou,choosehowstressfulitis.Yourchoicesare:notatall,abit,somewhat,moderately,orvery.Considereventsthathaveaffectedyouinthelast6monthsorthatyouexpecttoaffectyouinthenext6months.,Bybecomingawareoftheeventsinyourlifethattriggerstress,youcantakeresponsibilityfordealingwiththemandtargetyourstressmanagementtechniques..,22,LivingwithStress,,StressTriggerEventsQuestionnaire(2of10),23,LivingwithStress,,StressTriggerEventsQuestionnaire(3of10),24,LivingwithStress,,StressTriggerEventsQuestionnaire(4of10),25,LivingwithStress,,StressTriggerEventsQuestionnaire(5of10),26,LivingwithStress,,StressTriggerEventsQuestionnaire(6of10),27,LivingwithStress,,StressTriggerEventsQuestionnaire(7of10),28,LivingwithStress,,StressTriggerEventsQuestionnaire(8of10),29,LivingwithStress,,Notatall:,Abitorsomewhat:,Moderately:,Very:,Choosingeventsthatapplytoyou,butwhichyoudonotfindstressfulindicatesyourabilitytomanagestresswell.,Weallneedacertainamountofpositivestresstomotivateustoaction.Generallyspeaking,whenyoufindeventsinyourlife“ABit”or“SomewhatStressful”,youaremorelikelytomanageboththeeventsandthestresseffectively.,Practicethestressreductiontechniquesprovidedinthismoduletohelpyoureduceyourstressreactionstoalevelof“SomewhatStressful”.,Someeventsinourlivesareverystressful,especiallyifwehaveneverexperiencedthembefore.Makeanyeventsthatyoufindtobe“VeryStressful”yourtopprioritytobringtoamoremanageablelevel.,Usethefollowingguidetointerpretyourresponses.,StressTriggerEventsQuestionnaire(9of10),30,LivingwithStress,,Writedowntheeventsthatyouassociatewithveryhighstress.Thendeterminewhatactionsyoucantakenowtoreduceyourstress.,StressTriggerEventsQuestionnaire(10of10),1.2.3.4.5.6.7.8.9.10.,,,,,,,,,,AreasofVeryHighStress,ActionsIcantotodaytoreducemystress,,,,31,LivingwithStress,,StressManagementTechniques,DevelopapositiveattitudeBegratefulforwhatyouhaveBreathingrelaxationtechniqueMusclerelaxationtechniqueVisualizationrelaxationtechniqueSelfawarenessexerciseTipsforimprovingyourworkenvironment,Thesestressmanagementtechniquesaredescribedonthefollowingpages.,32,LivingwithStress,Source:AdaptedfromRichardCarlson’sDon’tSweattheSmallStuff...andIt’sAllSmallStuff,APositiveAttitude,Developingapositiveattitudecanreducestress.,Takeresponsibilityforalltheeventsinyourlife.Donotblameothersforthingsthatgowronginyourlife.Focusonthepositivethingsyoudo.Giveyourselfcreditforpositiveexperiences.Donotdwellonnegativeevents.Thinkoptimistically.Anticipatingapositiveoutcomewillincreaseitslikelihood,aswellasyourfeelingofwell-being.Striveforexcellence,notperfection.,33,LivingwithStress,,ASenseofGratitude,Beinggratefulforwhatyouhavesetsyouuptogetmoreofwhatyouwant.,Bethankfulforwhatgoesright.Donotdwellonwhatgoeswrong.Begratefulfortheinsights,feelings,andexperiencestowhichchallengesexposeyou.Keepagratitudejournal.Attheendofeachday,writedown5thingsthatyouaregratefulforthatday.,Source:AdaptedfromRichardCarlson’sDon’tSweattheSmallStuff...andIt’sAllSmallStuff,34,LivingwithStress,BreathingRelaxationTechnique(1of2),Thissimpletechnique,practicedfor5to10minutestwiceaday,hasbeenproventoclearthemindandreducestress.,Setanalarmclockfor10minutesfromnowsoyouwillnotworryaboutthetime.,1.,2.,3.,4.,5.,Mentallyscanyourbody,feettoheadorheadtofeet,fortensionandsignsofstress.Trytorelaxanyareasthatfeeltight.,Assumeacomfortableposition-eitheratraditionalmeditationpositionoracomfortablyerectsittingposition.Yourspineshouldbestraight,yourhandsfoldedinyourlap,andyourfeetflatonthefloor.,Closeyoureyesandtakeaminutetoclearyourthoughts.,Whenyouareready,takeadeepbreaththoughyournose,andlettheairoutquietlythroughyourmouth.Somepeoplethinkofaword,phrase,orprayerastheydothis.Othersconcentrateonbreathinginandout.Whatyoudoisnotimportant,itistherepetitionthatmatters.,35,LivingwithStress,BreathingRelaxationTechnique(2of2),Noticeyourthoughtsandletthempassivelydriftby.Donotholdontoanyofthem.Atfirst,youmaybesurprisedbyhowmanythoughtsareinyourmind,andyoumayfinditdifficulttoletthemgo.Butwhileyourgoalistoclearyourmind,thegoalisnotasimportantastheprocessyouareundertakingandyourawarenessoftheprocess.Focusonyourword,phrase,prayer,orbreathing.,6.,7.,Afterabout5minutes,begintocomebackslowly.Letyourselfbegintoreadjusttoyoursettingandslowlyopenyoureyes.,36,LivingwithStress,,MuscleRelaxationTechnique,Thisexerciseinvolvestighteningandreleasingthemusclesinyourbodythatfeeltense.,Sitorliecomfortablywhereyouwillnotbedisturbedforafewminutes.,1.,2.,3.,Closeyoureyes,andtakeafewslow,deepbreaths.,Focusfirstonyourfeet.Slowlytightenthemusclesinyourfeetandholdforthreeseconds.Thenreleasethemuscles,andallowthemtorelaxfully.,4.,5.,Moveupyourbody(legs,buttocks/pelvis,stomach,chest,arms,shoulders,neck,andface).Tighteneachmusclegroupforthreesecondsandreleasethemusclesandrelax.,Whenyouhavefinished,enjoyhowrelaxedyourmusclesfeelforafewminutes.,37,LivingwithStress,,VisualizationRelaxationTechnique,Youcanreducestressbyvisualizingyourselfinapleasant,relaxinglocation.,1.,Sitcomfortablyinaplacewhereyouwillnotbedisturbedfor5minutes.,2.,Startbypayingattentiontothebreathleavingandenteringyournostrils.Raisingawarenessofthispatterncanhelpyouslowyourbreathingandmakeitsmoother.,3.,Takeadeepbreathand,asyouinhale,hearandseeinyourmindtheworkINHALE.Asyouslowlyandgentlyexhale,hearandseethenumber9inyourmind.Repeatthisprocedure,decreasingtheexhalednumberbyoneuntilyoureachzero,whenyoushouldachieveacalm,relaxedstate.Ifnot,repeatthisexerciseuntilyoufeelrelaxed.,4.,Inyourmind,constructascenethatisverypleasantandrelaxingforyou.Thissceneshouldnotinvolveyouparticipatinginanyactivitystrenuousactivity.Forexample,youmightvisualizeyourselflayingonthebeachorsittinginacomfortablechairinfrontofawarmfireplaceonacoldday.,5.,Developasvividasceneaspossible.Useallofyoursensestoimaginehowitwouldfeeltobeinthatsituation,-e.g.,thesoundsofbirdsandwaves,thesaltyscentoftheocean,thegrainsofsandunderyourhands,thepopandcrackleofthefire,thewarmthoftheheat.,38,LivingwithStress,SelfAwarenessExercise,Mostofthetime,wedirectourattentiontostimulioutsideourbodies.Thisexerciseallowsyoutopracticepayingattentiontoyourself.,1.,Focusyourattentiontosensationsoftheouterworldanddescribethem(e.g.,“Iseefluorescentlightsabovemyhead,”“Ihearasirendownthestreet”).,2.,Now,turnyourattentiontoyourselfandhowyoufeel(e.g.,“Ifeeltensioninmyshoulders,”“Iamthirsty,”“Iamslouchinginmychair”).,3.,Alternatebetweenmakingobservationsofyourouterworldandyourself(e.g.,“Iseethewaterfountainbythewall,Ifeelagurglinginmystomach,Iheardthephonenextdoorringing,Iambreathingdeeply”).,,Bypayingattentiontoyourself,youwillbeabletoidentifysymptomsofstressearly,39,LivingwithStress,TipsforImprovingYourWorkEnvironment,Youcanimproveyourworkenvironmentinthefollowingways:,Bringitemsfromhome,Arrangeyourworkareatoberelaxing,Controlyourschedule,YourfavoritemugPicturesoffamilyorfriendsAplantCartoonsthatmakeyoulaugh,Useoffsetlighting,ratherthanoverheadlightingKeepsomehealthysnacksinyourdeskPlaycalmingmusicCreateapersonaldrawerwiththingsthatareimportanttoyou,Take10minutestocenteryourselfbeforeyoubeginworkingTakeshortstretchbreakseveryhourGetsunandfreshairduringtheday“Batch”yourcalls,returningtheminthemiddleandattheendoftheday,40,LivingwithStress,,Agenda,WhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways,,41,LivingwithStress,KeyTakeaways(1of2),Whatisstress?,Stressisanormalandnaturalphenomenoninourlives.Itisthenaturalconflict,opposition,orresistancethatoccursinourbodyasweadjusttoourcontinuallychangingenvironmentandlife.Anevent,inandofitself,isnotstressful.Itisourperceptionoftheeventtha