stress management for busy professionals: techniques you can use lynne i. wagner, ph.d. associate...
TRANSCRIPT
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Stress Management for Busy Professionals:
Techniques you can use
Lynne I. Wagner, Ph.D.Associate Professor
Department of Medical Social Sciences
Northwestern University Feinberg School of Medicine
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Outline of Presentation
• Definition of stress• Ways stress can affect you• Identifying triggers• Stress management strategies
– Identifying and altering stress-exacerbating cognitions
– Stress hardiness– Active coping strategies– Time management– Relaxation techniques
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WHAT IS STRESS?• Stress is your mind and body’s
response or reaction to a real or imagined threat, event or change.
• The threat, event or change are commonly called stressors• Internal: thoughts, beliefs, attitudes• External: loss, tragedy, change, job
demands
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NEGATIVE STRESS
Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.
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Perception of Stress: LOW
DEMANDS
RESOURCES
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Perception of Stress: HIGH
RESOURCES
DEMANDS
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1. Alarm Stage2. Resistance Stage3. Exhaustion Stage
STAGES OF STRESS
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Alarm Resistance Exhaustion
Cardiac: Increased heart rateRespiratory: decreased temperatureHormonal: increased stimulation of adrenal glands
FatigueMuscle tensionSleep difficultiesAnxietyTearfulnessAgitationFeeling overwhelmedDepression
Digestive disordersHypertensionBruxismWeight gain or lossHair lossEndocrine disorders
STAGES OF STRESS: PHYSIOLOGICAL EFFECTS
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Is All Stress Bad?
• Moderate levels of stress may actually improve performance and efficiency
• Too little stress may result in boredom
• Too much stress may cause an unproductive anxiety level
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EUSTRESS
Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.
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Optimal Level of StressYerkes-Dodson law of arousal and
performance
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Identifying Stressors
Situations, activities, and relationships that cause
‘trauma’ to one’s physical, emotional, or psychological
self
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Stressors
• School• Work• Family• Relationships• Legal• Finances• Health/illness• Environment• Living Situation
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Work-Related Stressors: NURAP• Deadline-driven work environment• Time pressures, last minute time demands• Stress level consistently high and chronic• Conflicts in reporting structure, competing
demands• Unpredictable and inconsistent work flow• Job security• Level of responsibility• Long hours• Lack of control over work quality of
colleagues
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Burnout
Physical- Weight gain/loss- Unexpected hair loss- Heart palpitations- High blood pressure- Headaches- GI problems- Sleep difficulties- Fatigue- Muscle aches- Bruxism
Emotional- Difficulty concentrating- Mental exhaustion- Mood swings- Anxiety- Depression- Apathy- Anhedonia- Hopelessness- Helplessness- Low self-esteem
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Identifying Triggers: When there’s smoke, there’s fire
- Identify signs of stress
- Trace your steps to identify source
- Use emotions as clues
- Anxiety = Threat- Anger = Injustice- Sadness = Loss
- Learn your strengths and vulnerabilities
- Identifying and understanding triggers is half the battle
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"You can't always influence what others may say or do to
you but you can influence how you react and respond
to it."Author Unknown (seemingly smart)
STRESS MANAGEMENT STRATEGIES
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Deadline
STRESSOR COGNITION OUTCOME
I’ll never finish in time
No one else can help
I’ll lose my job
AnxiousOverwhelmedFrustratedHelpless
Deadline
I’ll get it done, I always do
Can anyone help?
I will deal with consequences IF I miss the deadline
InspiredChallengedHopefulProductiveResourceful
X X
Technique: Cognitive Reframing
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Last minute request
STRESSOR COGNITION OUTCOME
They always come to me at the last minute
No one respects my job
This was intentional
AngryAnxiousOverwhelmedFrustratedHelpless
Last minute request
Maybe they don’t realize how it affects me
Maybe it was out of their control
I can rise to this challenge
EmpathicProblem-focusedHopefulProductive
X X
Technique: Cognitive Reframing
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Stress Hardy Personality• Research has identified a subgroup of
people who are more resistant to stress and better able to cope than others
• Psychologists have identified personality traits that are stress protective– Commitment– Control– Challenge
• Executives with these traits had 50% decreased risk of stress-related health problems– Susan Kobasa, Ph.D.
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Active Coping ModelSTRESSOR:
WORK DEADLINE
Uncontrollable Controllable
• Deadline• Colleague’s behavior• Nature of the work
• Manage cognitions• Break down project into
smaller tasks• Develop realistic timeline and
goals for accomplishing tasks• Prioritize competing demands• Enlist help of others• Bolster resources by
engaging in health-promoting activities
Emotion-focused strategies
Problem-solving strategies
Examples: • Cultivate
compassion• Express negative emotions• Seek support• Search for meaning
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Stronger, Faster, SmarterExercise does more than build muscles and help prevent heart disease. New science shows that it also boosts brainpower—and may offer hope in the battle against Alzheimer's.
NewsweekMarch 26, 2007 issuehttp://www.msnbc.msn.com/id/17662246/site/newsweek/
By Mary Carmichael
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nExercise Is a State of Mind
Researchers are learning more about how physical activity affects our moods. Is sweat the hot new antidepressant?
NewsweekMarch 26, 2007 issuehttp://www.msnbc.msn.com/id/17662247/site/newsweek/
By Michael Craig Miller, M.D.
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Avoid Maladaptive or Passive Coping Strategies• Maladapative coping strategies provide
temporary relief from stressor however do not solve the source of stress– Excessive alcohol consumption– Nicotine use– Use of illicit drugs– Overuse of prescription medication– Over-eating
• Passive coping strategies– Excessive sleeping– Social withdrawal– Too much time playing Guitar Hero
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Boost Resources: Time Management
RESOURCES
DEMANDS
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Time Management
• Use realistic thinking strategies to address concerns about what could happen if you do not complete everything on time
• Let go of unnecessary tasks and limit number of tasks you attempt to complete at one time
• Use Daily Activity Form to assess activities completed, planned and desired
Managing Your Anxiety and Worry, Craske & Barlow, 2006
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Time Management
1.Delegating responsibility2.Saying “no”3.Stick to an agenda4.Avoid perfectionism
Managing Your Anxiety and Worry, Craske & Barlow, 2006
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Everyone has Good and Bad Times• Find your creative/thinking time
and most productive times. Schedule most demanding tasks during this time.
• Find your dead time. Schedule meetings, phone calls, and mundane stuff during it.
Professor Randy Pausch
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Interruptions
• 6-9 minutes, 4-5 minute recovery – five interruptions shoots an hour
• You must reduce frequency and length of interruptions (turn phone calls into email)
• Blurting: save-ups
• E-mail noise on new mail is aninterruption -> TURN IT OFF!!Professor Randy Pausch
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Professor Randy Pausch
Cutting Things Short
• “I’m in the middle of something now…”
• Start with “I only have 5 minutes” – you can always extend this
• Stand up, stroll to the door, complement, thank, shake hands
• Clock-watching; on wall behind them
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Time Journals
• It’s amazing what you learn!
• Monitor yourself in 15 minute increments for between 3 days and two weeks.
• Update every ½ hour: not at end of day
Professor Randy Pausch
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Other Helpful tips
• Changing perceptions and expectations
• Break jobs/tasks into manageable parts
• Set reasonable/realistic goals• Avoid procrastination• Set boundaries• Don’t compromise your
values/beliefs• Schedule “me” time
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Avoid the fallacy that you will have more time in the future than you have now:Make Self-Care a Priority!
TIME MANAGEMENT
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Diaphragmatic Breathing and Relaxation Practice• Diaphragmatic breathing
– Triggers the parasympathetic branch of the autonomic nervous system
– Practice daily for 5 minutes– Employ breathing technique in response
to stress• Relaxation exercises
– Guided imagery– Progressive muscle relaxation
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Relax• Our brain fires electrical waves at 14 or
more cycles a second. • These are beta waves and are great for
getting tasks done, but not for learning new things.
• Taking a few minutes to relax deeply slows your brain waves down.
• These slower waves are alpha waves.• They occur at between 7 and 14 cycles a
second• Studies show alpha waves improve learning.----”OnCourse” by Skip Downing
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Strategies for Mind and Body Relaxation• Yoga• Meditation• Mindfulness• Diaphragmatic breathing• Guided imagery• Progressive muscle relaxation
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I’M IN CONTROL - DISTRESS RELIEF STRATEGIES
Feeling good about yourself can be an effective buffer against stress. Eliminate unnecessary worries.Most worries are either passed on to us by another or conjured up in our imagination.
GET PHYSICAL1. Relax neck and shoulders
2. Take a stretch3. Get a massage
4. Exercise
GET MENTAL5. Count to 10
6. Control your thoughts7. Fantasize
8. Congratulate yourself9. Ignore the problem if appropriate, after evaluation
10. Perform self maintenance11. Talk to a counselor
GET SPIRITUAL12. Meditate
13. Pray14. Remember your purpose
USE YOUR BODY AND MIND TOGETHER15. Take a break
16. Try progressive relaxation17. Try yoga
18. Try aroma therapy19. Laugh
DEVELOP NEW SKILLS20. Prioritize daily tasks
21. Learn something22. Practice a hobby
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Importance of Engaging in Pleasant Events• Adult Pleasant Events Schedule
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39
Seven HabitsFrom “The Seven Habits of Highly Effective People: Restoring
the Character Ethic” by Stephen R. Covey, Simon and Schuster, 1989
SHARPEN THE SAWThis is the habit of self-renewal, which has
four elements. The first is mental, which includes reading, visualizing, planning and writing. The second is spiritual, which means value clarification and commitment, study and meditation. Third is social/emotional, which stress management includes service, empathy, synergy and intrinsic security. Finally, the physical includes exercise, nutrition and stress management.
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RESOURCES• Relaxation and Stress Reduction
Workbook (Davis, McKay, & Eshelman)• Mastery of Your Anxiety and Worry,
Mastery of Your Anxiety and Panic (Craske & Barlow)
• Little Ways to Keep Calm and Carry On (Reinecke)
• Mind over Mood (Greenberg & Padesky)• www.healthjourneys.com• http://stresscourse.tripod.com• www.clevelandclinic.org/health/
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RESOURCES• Employee Assistance Program
– Perspectives, 800-456-6327• Group-based Stress Management
programs• National Association of Cognitive
Behavioral Therapists– www.nacbt.org
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Stress Management for Busy Professionals:
Techniques you can use
Lynne I. Wagner, Ph.D.Associate Professor
Department of Medical Social Sciences
Northwestern University Feinberg School of Medicine