woc 2016: performance planning: how to reduce stress and get the right things done?

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October 13-15, 2016Detroit Marriott

Renaissance Center Detroit, MI

Performance Planning: How to Reduce Stress and

Get the RIGHT Things Done

Dr. Jennifer FarmerDirector, Diversity & Inclusion

Northrop Grumman Corporation

http://www.womenofcolor.net/


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Seminar Objectives• Identify internal and external stressors that impact

performance

• Discuss the effects of stress on health

• Discuss tips and techniques for dealing with stress and gaining focus

• Discuss the prioritization of daily professional and personal tasks to reduce stress and increase performance and productivity

• Explore personal application plan to support increased performance and productivity



What is Stress?PART 1



Stress Defined• Stress is the physiological demand placed on the body when

one must adapt, cope, or adjust (Nevid & Rathus, 2003).

• Two of the major forms of stress are acute and chronic stress:

• Acute stress, the most common form of stress, is short-term and stems from the demands and pressures of the recent past and anticipated demands and pressures of the near future (APA, 2011).

• Chronic stress, a long-term form of stress, derives from unending feelings of despair/hopelessness, as a result of factors such as poverty, family dysfunction, feelings of helplessness, and/or traumatic early childhood experience (APA, 2011).



Positive and Negative Stress

Enables concentration

Increases Performance

Energizes you into action

Loss of motivation

Lack of effectiveness

Physical, mental and behavioral problems

Posi

tive

(Eus

tres

s)

Neg

ativ

e (D

istr

ess)



External and Internal Stressors

External

Job

Bills

Life Changes

Politics

Pollution

Relationships

Internal

Lack of Sleep

Illness

Fear

Poor Nutrition



Cause FactorPercent of people who regularly experience physical symptoms caused by stress

77%

Regularly experience psychological symptoms caused by stress 73%

Feel they are living with extreme stress 33%

Feel their stress has increased over the past five years 48%

Cited money and work as the leading cause of their stress 76%

Reported lying awake at night due to stress 48%

2014 US Stress Statistics

Source: American Psychological Association, American Institute of Stress



Ranking Cause Factor1 Job

PressureCo-worker Tension, Bosses, Work Overload

2 Money Loss of Job, Reduced Retirement, Medical Expenses

3 Health Health Crisis, Terminal or Chronic Illness

4 RelationshipsDivorce, Death of Spouse, Arguments with Friends, Loneliness

5 Poor Nutrition

Inadequate Nutrition, Caffeine, Processed Foods, Refined Sugars

6 Media Overload

Television, Radio, Internet, E-Mail, Social Networking

7 Sleep Deprivation

Inability to release adrenaline and other stress hormones

2014 US Stress Statistics (cont.)Top Causes for Stress in the US

Source: American Psychological Association, American Institute of Stress



Stress Affects HealthNervous System – Lack of Focus

Endocrine System – Spikes in Blood Sugar

Cardiovascular System – Increased Heart Rate

Respiratory System – Heavy Breathing

Reproductive System – Menstrual Cycle

Gastrointestinal System – Upset Stomach

Musculoskeletal System – Muscle Pain

Source: American Psychological Association (APA)



Stress Management TechniquesPART 2



Signs of Stress

“It’s not stress that kills us, it’s our reaction to it.”

-Hans Selye



Managing Stress: Know Thyself!APA offers the following tips on how to manage your stress:

• Understand how you stress. Everyone experiences stress differently. How do you know when you are stressed?

• Identify your sources of stress. What events or situations trigger stressful feelings?

• Learn your own stress signals. People experience stress in different ways. Do you have a hard time concentrating or making decisions when you are stressed?

• Recognize how you deal with stress. Are you coping with stress through healthy or unhealthy behaviors?

Source: American Psychological Association



Managing Stress: Plan for Action• Find healthy ways to manage stress. Consider healthy,

stress-reducing activities, such as: prayer, meditation, exercising, massage therapy, vacations, family time, “me” day, etc.



Managing Stress: Plan for Action (cont.)• Take care of yourself.

• As women, we are nurturers, but remember to take care of yourself first!

• Eat right, get enough sleep, drink plenty of water and engage in regular physical activity.



Managing Stress: Plan for Action (cont.)• Reach out for support. Do not be afraid to accept help from

family and friends.• If you continue to feel overwhelmed by stress, you may

want to speak to a psychologist, who can help you better manage stress.



Managing Stress with PrioritizationPART 3



CNN VIDEO: Fight stress, boost productivity with single tasking



Time Management Matrix

Urgent & Important

Complete right away!

Not Urgent & Important

Plan to do ASAP!

Urgent & Not Important

Delegate.

Not Urgent & Not

Important

Dump or postpone!

1 2

3 4

Source: Stephen Covey’s Time Management Matrix



Class Exercise – Prioritizing Tasks

Exercise: Using your handout, take a few minutes to think about the tasks (personal and professional) that must be completed over the next two weeks. Prioritize the tasks by grouping into the appropriate quadrant/category.

• Duration: 5 min.

• Class Discussion: Redefining “urgent”



Time Management Matrix



References & Resources

References:

APA (2007). Stress Tip Sheet: APA offer tips on how to manage your stress.

Nevid, J. S., Greene, B., & Rathus, A. (2003). Abnormal psychology II. New Jersey: Prentice Hall.

Covey, S. R. (1991). The 7 habits of highly effective people. New York, NY: Simon & Schuster.

Stress Statistics (2014). American Institute of Stress

Resources:

• iStudy for Success Modules – Stress Management

• WebMD Stress Management Health Center• http://

www.webmd.com/balance/stress-management/stress-management-frequently-asked-questions

http://www.webmd.com/balance/stress-management/stress-management-frequently-asked-questions




woc 2016: performance planning: how to reduce stress and get the right things done?

Self Improvement