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Skills for Coping in Challenging Times,[object Object],June 17, 2010,[object Object],FIO PARTNERS, LLC,[object Object]
Skills for Coping in Challenging Times,[object Object]
“I cannot and should not be cured of my stress, but merely taught to enjoy it. “ – Hans Selye,[object Object]
Objectives,[object Object],Stress Management,[object Object],Defining Stress,[object Object],Causes & Symptoms,[object Object],Skills to Cope with Stress,[object Object],Understanding Ambiguity,[object Object],Defining Ambiguity,[object Object],Linking Personality to Experience with Ambiguity,[object Object],Strategies for Coping with Ambiguity,[object Object]
Stress Management,[object Object]
ARE YOU STRESSED?,[object Object]
WHAT IS STRESS?,[object Object]
STRESS = ANY DEMAND TO CHANGE,[object Object]
THIS IS AWESOME!,[object Object],IS THE PARACHUTE WORKING?,[object Object]
STRESS IMPACTS US ON MANY LEVELS,[object Object]
Stress can reduce the bodies ability to fight illnesss and infection,[object Object]
EUSTRESS,[object Object],POSITIVE,[object Object],PEAK ,[object Object],PERFORMANCE!,[object Object],EXPERIENCE,[object Object],BURNOUT!,[object Object],ASTRESS,[object Object],BOREDOM!,[object Object],DISTRESS,[object Object],NEGATIVE,[object Object],LOW,[object Object],HIGH,[object Object],AMOUNT OF STRESS,[object Object]
Causes & Symptoms,[object Object]
Stress managmentandmanagingambiguity final
External Causes of Stress,[object Object],Major life changes,[object Object],Work ,[object Object],Relationship difficulties,[object Object],Financial problems,[object Object],Being too busy,[object Object],Children and family,[object Object]
Internal Causes of Stress,[object Object],Inability to accept uncertainty,[object Object],Pessimism ,[object Object],Negative self-talk,[object Object],Unrealistic expectations,[object Object],Perfectionism,[object Object],Lack of assertiveness,[object Object]
The Body’s Stress Response,[object Object]
FOOT ON THE GAS?,[object Object]
STRESS IMPACTS US ON MANY LEVELS,[object Object]
Signs & Symptoms,[object Object],Cognitive Symptoms,[object Object],Memory problems,[object Object],Inability to concentrate,[object Object],Poor judgment,[object Object],Seeing only the negative,[object Object],Anxious or racing thoughts,[object Object],Constant worrying ,[object Object],Emotional Symptoms,[object Object],Moodiness ,[object Object],Irritability or short temper,[object Object],Agitation, inability to relax,[object Object],Feeling overwhelmed,[object Object],Sense of loneliness and isolation,[object Object],Depression or general unhappiness ,[object Object]
Signs & Symptoms,[object Object],Physical Symptoms,[object Object],Aches and pains,[object Object],Diarrhea or constipation,[object Object],Nausea, dizziness,[object Object],Chest pain, rapid heartbeat,[object Object],Loss of sex drive ,[object Object],Frequent colds ,[object Object],Behavioral Symptoms,[object Object],Eating more or less,[object Object],Sleeping too much or too little,[object Object],Isolating yourself from others,[object Object],Procrastinating or neglecting responsibilities,[object Object],Using alcohol, cigarettes, or drugs to relax,[object Object],Nervous habits (e.g. nail biting, pacing) ,[object Object]
HOW DO YOU REACT?,[object Object]
WHAT ARE YOUR STRESSORS?,[object Object]
Skills for Coping With Stress,[object Object]
Be Prepared,[object Object]
TIME MANAGMENT,[object Object]
Make your to do list!,[object Object]
Stress managmentandmanagingambiguity final
SUCCESSFUL TIME MANAGEMENT:,[object Object],[object Object]
Set specific amounts of time for tasks in key categories
Schedule specific times for tasks
Control  interruptions,[object Object]
Stress managmentandmanagingambiguity final
Homework,[object Object],Keep a log for a week or two to see if you actually invest time in the way you think you do.  ,[object Object],Each evening, make a list of no more than 6 things that you will do the next day.  Make sure that you have included items that reflect your categorized priorities. ,[object Object],Estimate how much time each will take and, using Outlook, box them into your calendar.   Adjust the list or adjust your existing schedule.  Then work from your calendar, spending the time you have allocated.  ,[object Object]
Controlling Interruptions,[object Object]
BEHAVIOR REHEARSAL,[object Object]
FIND A QUIET PLACE…AND REHEARSE,[object Object]
Reduce Tension,[object Object]
EXERCISE,[object Object],NUTRITION,[object Object],QUALITY SLEEP,[object Object]
ALL ELSE FAILS….LAUGH!,[object Object]
VISUALIZATION,[object Object]
TIME FOR LUNCH!,[object Object]
Additional Creative Solutions,[object Object]
GUIDED IMAGERY,[object Object]
SMILE!,[object Object]
Managing Ambiguity,[object Object]
What you don’t know has a structure,[object Object]
What roles must be played?,[object Object],Who will play which role?,[object Object],Task Ambiguity,[object Object]
What work will be done?,[object Object],How will we organize to do it?,[object Object],Structural Ambiguity,[object Object]
Environmental Ambiguity,[object Object],Making sense of the environment,[object Object]
HOW YOU EXPERIENCE AMBIGUITY,[object Object]
What’s Your Preference?,[object Object]
Analyzing Ambiguity,[object Object],HIGH,[object Object],UNCERTAINTY,[object Object],LOW,[object Object],LOW,[object Object],HIGH,[object Object],IMPORTANCE,[object Object]
Important Principles,[object Object],Principle 1 – you can always control your response to a situation. Your reaction is your choice. ,[object Object], Principle 2 – recognizing what you can and can’t control will increase the likelihood of a successful outcome and lower your anxiety. ,[object Object]
Scenario Planning,[object Object]
Let’s try it!,[object Object]
Suggestions for Mastering the Unknown,[object Object],Learn to make a decision with incomplete information,[object Object],Read up,[object Object],Examine five ideas or trends that you know nothing about,[object Object]
Wrap-Up/Reflection,[object Object]
Skills for Coping,[object Object],Be Prepared,[object Object],Time Management,[object Object],Behavior Rehearsal,[object Object],Reduce Tension,[object Object],Healthy Choices,[object Object],Humor,[object Object],Visualization,[object Object],Explore Creative Approaches,[object Object],Guided Imagery,[object Object],Positive Thinking,[object Object],Manage Ambiguity,[object Object],Know Yourself,[object Object],Analyze Ambiguity,[object Object]

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Stress managmentandmanagingambiguity final

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Hinweis der Redaktion

  1. Are you stressed quiz?
  2. Walter B. Cannon (1914, as cited in McCance, 1990) was the first to use the term “stress” to describe physiological and psychological demands on organisms and their attempts to return to something called “homeostasis” or back to the way they were before the stressor. You see nobody likes to change. Even positive change (like getting married, starting an exercise program or losing weight) can be stressful. In general, we like to stay the way we are. Stress is anything that pressures us to change. Illness is stressful. Watching your favorite team lose is stressful. Jumping out of perfectly good airplanes is stressful. However, what causes one person distress may be entertaining to another. 
  3. Hans Seyle (1946, as cited in McCance, 1990) popularized the concept of “stress”. He showed that hormones are released by our body in response to both psychological and physical stressors. This explains why our heart races, our breathing and perspiration increase, and why we are ready to fight, flee, or freeze when we are feeling stressed. Adrenaline rushes through our body helping make us ready for action. If we perceive the stressor as good (for example, our team is winning) the adrenaline rush we feel is seen as positive (that is, exciting, energizing). However, if we think of the stressor as bad (“I know I should have double checked that parachute”) the rush we feel is viewed as negative (that is, sick to my stomach, queasy).
  4. Philosophers, theologians, and scientists have divided a person into many different parts in an effort to describe what makes us unique from the rest of the animal kingdom. However, recently the focus has been on how the body works together as one unit. We know that it does not matter where stress starts, it soon spreads to affect all the parts that make up who we are. Physical stressors affect the way we think (our mind) and the way we feel about our self (our soul). The way we feel about our self (for example, feelings of guilt or shame) affects the way we think about our self and impacts on the way our body works. 
  5. In either case, Seyle pointed out that chronically high cortisone levels can lead to diseases such as high blood pressure, peptic ulcer disease, and heart disease. Too much of a good or bad thing can damage your body. For example, scientists have discovered that “life changes and/or emotions resulting from life changes occurring for a prolonged period of time were associated with decreases in one or more immune functions” (McCance, 1990). This is not really a new finding. Galen, a physician during the 2nd century A.D. observed that depressed women developed breast cancer more often than non-depressed women (McCance, 1990). We now know that depression (feeling sad or blue) lowers your body’s ability to fight infection. This in turn can lead to illness. The two new fields of psychoneuroimmunology and neuroimmunology look at the relationship between our perceptions of stressors and their affect upon our immune system.
  6. Stress is any demand (positive or negative) that requires our mind, emotions, or body to change. Is all stress bad? No, some stressful situations we seek out because of the thrill. Some changes stressful situations bring make us change for the better. Also, the right amount of stress can help us function at our best or “Be All You Can Be.” However, too little stress and we feel bored; too much stress and we may feel “burned out”. The proper balance of stress is important to function effectively.
  7. The Body’s Stress ResponseWhen you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.
  8. Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.
  9. Philosophers, theologians, and scientists have divided a person into many different parts in an effort to describe what makes us unique from the rest of the animal kingdom. However, recently the focus has been on how the body works together as one unit. We know that it does not matter where stress starts, it soon spreads to affect all the parts that make up who we are. Physical stressors affect the way we think (our mind) and the way we feel about our self (our soul). The way we feel about our self (for example, feelings of guilt or shame) affects the way we think about our self and impacts on the way our body works. 
  10. Discussion:DISCUSSION: Take a few moments and answer the following question: How do you react to being under stress? Note some of your “tell-tale” signs or symptoms of stress below:Personal Stress Inventory
  11. Personal Stress Inventory
  12. VisualizationTime Management
  13. STACATO SOCIETYTasks that take 5 or 10 minutes get doneGive us a feeling of accomplishmentTasks that take time and focus get delayedDelayed tasks are usually more important, more impactfulMore productive work is done in longer chunks, not bits and pieces
  14. Phone CallsEmailsMeetings
  15. Healthy ChoicesHumor TherapyVisualization
  16. Regular Exercise/Physical ActivityGetting regular exercise is another wonderful way to keep your weight in check, manage overall stress levels, and stay connected with others. Exercise can also help keep many health conditions at bay, and is well worth the effort. (The trick is  Healthy EatingOne of the most popular changes people like to make to live a healthy lifestyle is to eat differently. Because of the negative health consequences of obesity, the influence fitness has on our self-esteem, and the effects of nutrition on our stress levels and longevity, switching to a healthier diet brings some of the greatest benefits for wellness.  Quality SleepPeople often underestimate the importance of getting enough sleep, and getting the right type. However, lack of adequate sleep has many negative consequences--they're subtle, but significant. Getting enough sleep isn't one of the most popular changes that people resolve to make, but it should be. Because stress can rob you of sleep, and because many of the techniques that promote sleep can also reduce stress (and vice versa), it's a very good idea to learn more about how stress affects sleep and how to get quality sleep when stressed. DISCUSSION: Take a few moments and answer the following question: What are other health-related choices that help you reduce tension? Note some of your strategies below:
  17. The mind has an incredible ability to project itself to many places – some places the body might have been to, some only the mind visits in dreams. Traveling on the thoughts generated by the mind, we can go anywhere. No ticket or baggage required, only a desire and your imagination. If you had the ability to project yourself anywhere to relax for an hour or so, where would you go?  Visualization is said to be able to heal the body by using your imagination to create a vision of restored health. It is one of the leading techniques in mind-body medicine.  The purpose of this exercise is to sharpen your imagination and relaxation skills so that when you recognize your need to unwind you can escape, if only momentarily to a place that gives you peace of mind. When drafting these images, give a much detail as possible so you can not only see them in your mind’s eye but actually feel yourself there through all five senses.  What is the place that brings you the most peace or relaxation?  What do you see? What colors? Textures? Shapes? Images?   What do you hear? What are the sounds that you associate with the images?   What do you smell? Is there a prevalent scent where you are?   What do you taste? Are there tastes you can associate with the place of comfort?   What do you touch? What does it feel like?   Can you imagine yourself there right at this moment?
  18. Guided Imagery
  19. What’s the outcome? A situation is uncertain when there are a multitude of outcomes, not all of them desirable. Build up your tolerance for ambiguity by remembering that even in the toughest situation, there are always two sound principles you can rely on.  Principle 1 – you can always control your response to a situation. Your reaction is your choice.  Principle 2 – recognizing what you can and can’t control will increase the likelihood of a successful outcome and lower your anxiety.  
  20. Think clearly about each of the possible outcomes? List all of them, even the scary ones that only crop up in the dead of the night. So you are made redundant – there is plenty you can do to make the most of that situation. Maybe the check will fund that teaching qualification you’ve always dreamt of?  Sort it out or fugeddabouditTake each outcome in turn and figure out how likely it is to happen, and what you can actively do to influence it. When you’re done, you’ll have a comprehensive action plan, bettering your chance of success. So even if the worst thing does happen, you’ve already done something to lessen the impact and know what you can do next.  And for all the things you can’t control or influence, forget them. Write them down and then scrunch up the paper and throw it away. At some point you have to let go.
  21. What’s the outcome? A situation is uncertain when there are a multitude of outcomes, not all of them desirable. Build up your tolerance for ambiguity by remembering that even in the toughest situation, there are always two sound principles you can rely on.  Principle 1 – you can always control your response to a situation. Your reaction is your choice.  Principle 2 – recognizing what you can and can’t control will increase the likelihood of a successful outcome and lower your anxiety.  
  22. What’s the outcome? A situation is uncertain when there are a multitude of outcomes, not all of them desirable. Build up your tolerance for ambiguity by remembering that even in the toughest situation, there are always two sound principles you can rely on.  Principle 1 – you can always control your response to a situation. Your reaction is your choice.  Principle 2 – recognizing what you can and can’t control will increase the likelihood of a successful outcome and lower your anxiety.  
  23. StressorSkills/Strategies to CopeBy When