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1、bc,LivingwithStress,December1998,Copyright1998Bainothersdiscoveritovertime-theirpurposeisrevealedtothemverymuchlikethecluesinatreasurehunt,oneclueatatime.,7,LivingwithStress,Positivevs.NegativeStress,,Positiveandnegativestressimpactusverydifferently.,PositiveStress,NegativeStress,Providesthetensionn
2、ecessarytomakeusstrongerGearsusuptomeetthedemandsofasituationCompelsustoaction,WearsusdownCanleadtofeelingsofmistrust,anger,rejection,ordepressionCanleadtominororseriousillness,Deadlines,competition,confrontations,andevenourfrustrationsandsorrows,canadddepthorexcitementtoourlives,Doingthingsthatwedr
3、eadtodocansapourenergyandcloudourjudgment,,,8,LivingwithStress,SignsofStress,SignsofPositiveStress,SignsofNegativeStress,Senseofexcitement,Abilitytogetalotofthingsdoneandbenaturallychargedtotakeonmore,Feelingthattimeispassingbyquicklybecauseyouarefullyengagedintheactivity,Beliefthatthingshappenwithe
4、ase,Feelingthatextraordinaryresultsareproduced,almostasifbymagic,Feelinghealthy,Senseofdread,resentment,angerorfrustration,Feelingdrainedofenergy,Feelingthattimedragson.Youareawareoftimetickingawayoryouarewatchingtheclockasyoulaboriouslyworkonanactivity,Beliefthatalmosteverythingisastruggle,afight,F
5、eelingthatpredictableresultsareproducedandonlyaftermuchsuffering,Feelinglethargic,sickly,ordepressed,Abilitytoexperienceafullrangeofemotions,Feelingstuckinonetypeofemotion,Senseofpeaceandrightnesswithlife,Senseofchaosandconfusioninlife,Herearesomecommonsignsofpositiveandnegativestress.,9,LivingwithS
6、tress,,Agenda,WhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways,,10,LivingwithStress,,Mostpeoplecandealwithasmallamountofnegativestres
7、sregularlyoralargeamountforashorttime.Ifyouareexperiencingthefollowingnegativestressoverloadsymptoms,youmayhavegonebeyondyouroptimallevel.,NegativeStressOverloadSymptoms(1of2),ManycoldsFrequentboutsoffluAllergiesManylowgradeinfectionsHivesFeelinggenerallyunwellorsickSoresinmouthStrepthroatMononucleo
8、sis,PoormemoryDaydreamingIndecisivenessMentalconfusionRacingthoughtsConvictionthateverythingturnsourfortheworstDifficultyfallingasleepPoorjudgmentDifficultyconcentratingPreoccupation,FeelingthatthingsaregettingoutofcontrolAnxietyorpanicFrustrationAngerandirritationFeelingdesperate,hopelessFeelingtra
9、pped,helplessFeelingblueordepressedFeelingguiltyFeelingself-consciousFeelingrestless,ImmuneSystem,CognitiveSystem,EmotionalSystem,11,LivingwithStress,,NegativeStressOverloadSymptoms(2of2),SympatheticNervousSystem,MuscularSystem,TightmusclesormuscularachesNervousticksStuttering;voiceshakyorstrainedFr
10、owning,wrinklingforeheadTensionheadachesBruxism(grindingorclenchingteeth)JawpainorachePacing,finger-orfoot-tapping,difficultysittingstillTremblingorshakingBackpain,HighbloodpressureDizzinessPalpitationsSweatypalms,increasedperspirationColdhandsorfeetRapidheartbeatSuddenburstsofenergyMigraineheadache
11、sChestpainShortnessofbreath,ParasympatheticNervousSystem,ChangeinappetiteNauseaStomachpainsorcrampsAcidstomach,heartburnProblemswithurinationConstipationDiarrheaFrigidityorimpotenceDrymouthorthroatDifficultyswallowing,ArthriticjointpainUnusualchangesinbodyDiabetesSkinrashesorpimplesFatigue,feelingti
12、redInfertilityBloating,waterretentionExcessivethirstChangesinskincolor(e.g.,graypallor),EndocrineSystem,12,LivingwithStress,,MakeDifferentChoices,Itisultimatelyuptoyoutotakeresponsibilityforyouractionsandtomakechoicesdifferentlyinordertoreduceyourlevelofnegativestress.,Thedefinitionofinsanityissomeo
13、newhocontinuestotakethesameactionsbutexpectsadifferentresult.-SigmundFreud,13,LivingwithStress,,Agenda,WhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTech
14、niquesKeyTakeaways,,14,LivingwithStress,Thereareseveralactionsyoucantaketomanagestress.,ManagingStress,DefineyourlifepurposeConductapersonalinventoryMaintaingoodphysicalandemotionalhealthtominimizeyourvulnerabilitytostressIdentifystresstriggereventsandbegintoexaminewhereyouareoutofalignmentwithyourp
15、ersonalintegrityandwhereyouarenotfulfillingyourtruepurposeinlifeModerateyourphysicalandemotionalreactionstostressbyutilizingstressmanagementtechniques,15,LivingwithStress,Youmustbeawareofwhenyouaremakingchoicesthatarenotinalignmentwithyourlifepurpose.Askyourselfthefollowingquestionstohelpyoudefineyo
16、urlifepurpose:,LifePurposeExercise(1of2),Thinkaboutthetimesinyourlifewhenyoufeltthattimestoppedandyouwerefullypresentenjoyingandengagedinwhatyouweredoing.Whatwereyoudoing?Whowasinvolved?Whatarethesimilaritiesamongthesesituations?,1.,2.,3.,Considerhowyouserveothers(e.g.,family,friends,charitableorgan
17、izations).Howdoyoufeelaboutservingothers?Resentfulorthankful,satisfiedoroverwhelmed,asenseofprideorafeelingofbeingused?Lookattheareasthatproducepositiveresponsesinyouandaskthesamequestionsasinpart1.,Lookatwhatgivesyoumeaninginyourliferightnow.,16,LivingwithStress,LifePurposeExercise(2of2),Lookbackat
18、yourlifeandthinkaboutyourpersonaltreasurehuntandthecluesyouhavereceivedaboutyourpurposeinlife.Mapoutthevariouscluesandthedirectionsinwhichtheyhaveledyou.Whatwasthelastclueyoufound?Haveyoustoppedlookingforclues?,4.,Mylifepurposeis:,Examineyouranswerstothepreviousquestions.Lookforcommonthemes.Trustyou
19、rintuition.Withthethemesinfrontofyou,writedownyourlifepurpose.,5.,Evaluateandchallengeyourlifepurposeevery6months.,6.,17,LivingwithStress,Taketimeouttoconductapersonalinventoryandconnectwithyourpersonalgoalsinthefollowingareas.,PersonalInventory,,Family,Work,Individualroles(Howyouareasanindividual),
20、Socialbeing(Howyourelatetoothers),Environment,Finances,Area,,,,,,,,Whataremygoals?,,HowcanIachievemygoals?,18,LivingwithStress,,VulnerabilitytoStress,Getenoughsleep;maintainaconsistentscheduleofsleepEatwell-balanced,nutritiousmealsExerciseforcardiovascularfitnessScheduleopentimeeachdayforrelaxationa
21、ndfun;takebreaksMaintainapositiveandconstructiveattitude-donotbetoohardonyourselfDevelopsomemutuallysupportiverelationshipsModerateyouruseofstimulantssuchasnicotine,caffeine,andalcohol,Youcanminimizeyourvulnerabilitytostressbymaintaininggoodphysicalandemotionalhealth.,19,LivingwithStress,Vulnerabili
22、tytoStressExercise(1of2),,Thefollowingquestionnairewillhelpyouassessyourvulnerabilitytostress.,20,LivingwithStress,VulnerabilitytoStressExercise(2of2),,Todetermineyourvulnerabilitytostress,assignthefollowingscorestoyourresponsesonthepreviouspage:,AlmostalwaysOftenSometimesRarelyNever,12345,Now,total
23、yourscoreandcomparewiththeresultsbelow:,0-1516-3031-4546-6061+,EXCELLENT!Youaretakinggreatcareofyourselfandhaveaverylowstressrisk.GREAT!Youareatlowriskforstressandmanageyourlifewell.GOOD!Yourstressriskismoderate;nowisthetimetodevelopaplantohelpyoureduceyourvulnerabilitytostress.DANGER!Youareveryvuln
24、erabletostress;slowdownandtakebettercareofyourself.STOP!Youareburnedout.Goonvacation.,,Tominimizeyourvulnerabilitytostress,youshouldstrivetoachieveananswerof“almostalways”toeachquestion,21,LivingwithStress,,StressTriggerEventsQuestionnaire(1of10),Thefollowingquestionnairewasdesignedtohelpyoudefineth
25、eareasofyourlifethatarethemostandleaststressful.Therearesixsections:1.work2.family3.individualroles4.socialbeing5.environment6.financesIneachsection,foreacheventthatappliestoyou,choosehowstressfulitis.Yourchoicesare:notatall,abit,somewhat,moderately,orvery.Considereventsthathaveaffectedyouinthelast6
26、monthsorthatyouexpecttoaffectyouinthenext6months.,Bybecomingawareoftheeventsinyourlifethattriggerstress,youcantakeresponsibilityfordealingwiththemandtargetyourstressmanagementtechniques..,22,LivingwithStress,,StressTriggerEventsQuestionnaire(2of10),23,LivingwithStress,,StressTriggerEventsQuestionnai
27、re(3of10),24,LivingwithStress,,StressTriggerEventsQuestionnaire(4of10),25,LivingwithStress,,StressTriggerEventsQuestionnaire(5of10),26,LivingwithStress,,StressTriggerEventsQuestionnaire(6of10),27,LivingwithStress,,StressTriggerEventsQuestionnaire(7of10),28,LivingwithStress,,StressTriggerEventsQuesti
28、onnaire(8of10),29,LivingwithStress,,Notatall:,Abitorsomewhat:,Moderately:,Very:,Choosingeventsthatapplytoyou,butwhichyoudonotfindstressfulindicatesyourabilitytomanagestresswell.,Weallneedacertainamountofpositivestresstomotivateustoaction.Generallyspeaking,whenyoufindeventsinyourlife“ABit”or“Somewhat
29、Stressful”,youaremorelikelytomanageboththeeventsandthestresseffectively.,Practicethestressreductiontechniquesprovidedinthismoduletohelpyoureduceyourstressreactionstoalevelof“SomewhatStressful”.,Someeventsinourlivesareverystressful,especiallyifwehaveneverexperiencedthembefore.Makeanyeventsthatyoufind
30、tobe“VeryStressful”yourtopprioritytobringtoamoremanageablelevel.,Usethefollowingguidetointerpretyourresponses.,StressTriggerEventsQuestionnaire(9of10),30,LivingwithStress,,Writedowntheeventsthatyouassociatewithveryhighstress.Thendeterminewhatactionsyoucantakenowtoreduceyourstress.,StressTriggerEvent
31、sQuestionnaire(10of10),1.2.3.4.5.6.7.8.9.10.,,,,,,,,,,AreasofVeryHighStress,ActionsIcantotodaytoreducemystress,,,,31,LivingwithStress,,StressManagementTechniques,DevelopapositiveattitudeBegratefulforwhatyouhaveBreathingrelaxationtechniqueMusclerelaxationtechniqueVisualizationrelaxationtechniqueSelfa
32、warenessexerciseTipsforimprovingyourworkenvironment,Thesestressmanagementtechniquesaredescribedonthefollowingpages.,32,LivingwithStress,Source:AdaptedfromRichardCarlson’sDon’tSweattheSmallStuff...andIt’sAllSmallStuff,APositiveAttitude,Developingapositiveattitudecanreducestress.,Takeresponsibilityfor
33、alltheeventsinyourlife.Donotblameothersforthingsthatgowronginyourlife.Focusonthepositivethingsyoudo.Giveyourselfcreditforpositiveexperiences.Donotdwellonnegativeevents.Thinkoptimistically.Anticipatingapositiveoutcomewillincreaseitslikelihood,aswellasyourfeelingofwell-being.Striveforexcellence,notper
34、fection.,33,LivingwithStress,,ASenseofGratitude,Beinggratefulforwhatyouhavesetsyouuptogetmoreofwhatyouwant.,Bethankfulforwhatgoesright.Donotdwellonwhatgoeswrong.Begratefulfortheinsights,feelings,andexperiencestowhichchallengesexposeyou.Keepagratitudejournal.Attheendofeachday,writedown5thingsthatyoua
35、regratefulforthatday.,Source:AdaptedfromRichardCarlson’sDon’tSweattheSmallStuff...andIt’sAllSmallStuff,34,LivingwithStress,BreathingRelaxationTechnique(1of2),Thissimpletechnique,practicedfor5to10minutestwiceaday,hasbeenproventoclearthemindandreducestress.,Setanalarmclockfor10minutesfromnowsoyouwilln
36、otworryaboutthetime.,1.,2.,3.,4.,5.,Mentallyscanyourbody,feettoheadorheadtofeet,fortensionandsignsofstress.Trytorelaxanyareasthatfeeltight.,Assumeacomfortableposition-eitheratraditionalmeditationpositionoracomfortablyerectsittingposition.Yourspineshouldbestraight,yourhandsfoldedinyourlap,andyourfeet
37、flatonthefloor.,Closeyoureyesandtakeaminutetoclearyourthoughts.,Whenyouareready,takeadeepbreaththoughyournose,andlettheairoutquietlythroughyourmouth.Somepeoplethinkofaword,phrase,orprayerastheydothis.Othersconcentrateonbreathinginandout.Whatyoudoisnotimportant,itistherepetitionthatmatters.,35,Living
38、withStress,BreathingRelaxationTechnique(2of2),Noticeyourthoughtsandletthempassivelydriftby.Donotholdontoanyofthem.Atfirst,youmaybesurprisedbyhowmanythoughtsareinyourmind,andyoumayfinditdifficulttoletthemgo.Butwhileyourgoalistoclearyourmind,thegoalisnotasimportantastheprocessyouareundertakingandyoura
39、warenessoftheprocess.Focusonyourword,phrase,prayer,orbreathing.,6.,7.,Afterabout5minutes,begintocomebackslowly.Letyourselfbegintoreadjusttoyoursettingandslowlyopenyoureyes.,36,LivingwithStress,,MuscleRelaxationTechnique,Thisexerciseinvolvestighteningandreleasingthemusclesinyourbodythatfeeltense.,Sit
40、orliecomfortablywhereyouwillnotbedisturbedforafewminutes.,1.,2.,3.,Closeyoureyes,andtakeafewslow,deepbreaths.,Focusfirstonyourfeet.Slowlytightenthemusclesinyourfeetandholdforthreeseconds.Thenreleasethemuscles,andallowthemtorelaxfully.,4.,5.,Moveupyourbody(legs,buttocks/pelvis,stomach,chest,arms,shou
41、lders,neck,andface).Tighteneachmusclegroupforthreesecondsandreleasethemusclesandrelax.,Whenyouhavefinished,enjoyhowrelaxedyourmusclesfeelforafewminutes.,37,LivingwithStress,,VisualizationRelaxationTechnique,Youcanreducestressbyvisualizingyourselfinapleasant,relaxinglocation.,1.,Sitcomfortablyinaplac
42、ewhereyouwillnotbedisturbedfor5minutes.,2.,Startbypayingattentiontothebreathleavingandenteringyournostrils.Raisingawarenessofthispatterncanhelpyouslowyourbreathingandmakeitsmoother.,3.,Takeadeepbreathand,asyouinhale,hearandseeinyourmindtheworkINHALE.Asyouslowlyandgentlyexhale,hearandseethenumber9iny
43、ourmind.Repeatthisprocedure,decreasingtheexhalednumberbyoneuntilyoureachzero,whenyoushouldachieveacalm,relaxedstate.Ifnot,repeatthisexerciseuntilyoufeelrelaxed.,4.,Inyourmind,constructascenethatisverypleasantandrelaxingforyou.Thissceneshouldnotinvolveyouparticipatinginanyactivitystrenuousactivity.Fo
44、rexample,youmightvisualizeyourselflayingonthebeachorsittinginacomfortablechairinfrontofawarmfireplaceonacoldday.,5.,Developasvividasceneaspossible.Useallofyoursensestoimaginehowitwouldfeeltobeinthatsituation,-e.g.,thesoundsofbirdsandwaves,thesaltyscentoftheocean,thegrainsofsandunderyourhands,thepopa
45、ndcrackleofthefire,thewarmthoftheheat.,38,LivingwithStress,SelfAwarenessExercise,Mostofthetime,wedirectourattentiontostimulioutsideourbodies.Thisexerciseallowsyoutopracticepayingattentiontoyourself.,1.,Focusyourattentiontosensationsoftheouterworldanddescribethem(e.g.,“Iseefluorescentlightsabovemyhea
46、d,”“Ihearasirendownthestreet”).,2.,Now,turnyourattentiontoyourselfandhowyoufeel(e.g.,“Ifeeltensioninmyshoulders,”“Iamthirsty,”“Iamslouchinginmychair”).,3.,Alternatebetweenmakingobservationsofyourouterworldandyourself(e.g.,“Iseethewaterfountainbythewall,Ifeelagurglinginmystomach,Iheardthephonenextdoo
47、rringing,Iambreathingdeeply”).,,Bypayingattentiontoyourself,youwillbeabletoidentifysymptomsofstressearly,39,LivingwithStress,TipsforImprovingYourWorkEnvironment,Youcanimproveyourworkenvironmentinthefollowingways:,Bringitemsfromhome,Arrangeyourworkareatoberelaxing,Controlyourschedule,YourfavoritemugP
48、icturesoffamilyorfriendsAplantCartoonsthatmakeyoulaugh,Useoffsetlighting,ratherthanoverheadlightingKeepsomehealthysnacksinyourdeskPlaycalmingmusicCreateapersonaldrawerwiththingsthatareimportanttoyou,Take10minutestocenteryourselfbeforeyoubeginworkingTakeshortstretchbreakseveryhourGetsunandfreshairdur
49、ingtheday“Batch”yourcalls,returningtheminthemiddleandattheendoftheday,40,LivingwithStress,,Agenda,WhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways,,41,LivingwithStress,KeyTakeaways(1of2),Whatisstress?,Stressisanormalandnaturalphenomenoninourlives.Itisthenaturalconflict,opposition,orresistancethatoccursinourbodyasweadjusttoourcontinuallychangingenvironmentandlife.Anevent,inandofitself,isnotstressful.Itisourperceptionoftheeventtha
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