Does anyone want to work anymore? (Proceedings)

Stress Management Workbook

Santa Cruz Veterinary Hospital

Dear Me,

What are my reasons for taking this course?

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What special concerns, issues, questions would I like to see included?

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What do I hope to learn here?

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2.

What do I hope to accomplish with what I learn?

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Sincerely,

Understanding Stress

What is Stress?

What are the signs of Stress?

What are the effects of Stress?

Stress Reduction Now

Stressed is Dessert Spelled Backwards

Take a different View on Stress

Objectives

• Understand the impact of stress on you and the workplace

• Identify what triggers stress

• Evaluate the options available to manage stress

• How to adopt a strategy and make it work for you

What Do You Think?

• What percentage of visits to primary care physicians are for stress related complaints?

• True or False – 40% of job turnover is job stress related

• What percentage of job related accidents are stress related?

The First Step to Managing Stress

Understand the different types of stress

• If affects how to management

• Type combinations are common

• Be clear about what it is first

Types of Stress

Acute Stress

• Change

• Disturbs your sense of balance

• Examples

•Lack of sleep

•Illness

•Divorce

•Diet

Episodic Stress

• The Rollercoaster ride

• Drawn out

• Layers

• Worry

• Anxious

Chronic Stress

• Life Stinks Syndrome

• Long term and constant

• Can be end result of acute or episodic stress

• Downward spiral

•Illness

•Depression

•Anxiety

•breakdown

Stress and the Workplace

• 1 million workers/day are absent from work

• 50% of all workers show signs of burnout and job related stress

• 60 – 80% of work related accidents are stress related

• 90% of all stress suits are successful

It is Real!

• The physiological changes

•Serotonin

•Noradrenaline

•Dopamine

The Second Step in Managing Stress

Know Your Triggers

• Psychological

•Conflict

•Relationships

•SELF

• Environmental

•Pollution

•Noise

•Clutter

• Physiological

•Illness

•Injury

What Will it Take?

• Cardiovascular disease

• Cancer

• GI disease

• Headaches

• Immune disorders

• Eating disorders

• Insomnia

• Anxiety

• Stroke

• Diabetes

• Pain

• Reproductive dysfunction

• Skin disorders

The Dynamite Dozen

• Choose three techniques to try

• Be realistic

• Individualize

• Measure your results

#1 Exercise

• 30 minutes 3 times/week

• Vary what you do

• Schedule it

• Make it a priority

• It will assist in productivity, positive outlook and sense of well being

#2 Water

• Water vs. other soft drinks

• Get your maximum

• Influences irritability

• Short and long term benefits

#3 Form A Posse

• Network of social support

• Positive people

• Agree to discuss options and action steps, not just venting

#4 Meditation

• Different types

• It's a mini-vacation

• Cumulative Effect

• Be Here Now

#5 Reframing

• If you can't change the situation, change the way you think about it

#6 Healthy Diet

• Variety

• 5 a day

• Stress requires addition nutrients

• Food is not a drug

#7 Cognitive Behavioral Techniques

• Identify stressors

• Question sources of stress

• Restructure priorities

#8 He who Laughs, Lasts

• Use it as a release

• Make it infectious

Often discounted

#9 Biofeedback

• High tech Relaxation

• Reverse the stress response

• It becomes a habit

#10 Stressproof at Work

• Speak Slowly in Stress

• Time management

• Take a break

• Scents make sense

• Posture check

• Small, nutritious snacks and water

• Plan a reward

#11 De-clutter De-stress

• There is peace in organization

• Use visual stimulation, pictures, sounds, and smells

• Simplify through systems

#12 Deep Breathing

• Go from chest breathing to abdominal breathing

• Slow, even breaths

• Try to build up to 40 of these breaths/day

• Use it in stressful situations as well

Troubleshooting

• Start Now

• Choose three techniques

• Make them a priority

• Measure your results

• Ask for assistance\

Summary

• Stress has a serious impact on our well being

• Understanding the stress type and trigger points are essential in management

• Individualize your plan to meet your needs

• Celebrate your results

Reflections:

I am surprised that ........

I discovered.......

My job hot spots are:

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2.

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Negativism

What About You?

• Everyone has an invisible bucket

• We are at our best when our buckets overflow – our worst when empty

• Everyone has an invisible dipper. We use it to fill or dip from others

• Whenever we choose to fill other's buckets, we in turn fill our own

• Dark City Veterinary Hospital

• Praise is non-existent

• "The meetings will continue until morale improves!"

• Nothing ever changes

• It is about surviving

8 Things You Can Do Now

1. It starts with You

• You choose

• Shine a light

• If you can't change..

2. Outshine Negative Culture

• 9 out of 10 people want to be around more positive people

• Look for what is right

• Go for the frequency of positive acts (1 to 5)

• Build your own reality

3. Save Your Own Life

• Stress, Anger and Hostility

• Lifespan

• Physical and mental health effects

• Change your language

4. Prevent Bucket Dipping

• When have you done this?

• The distance between stimulus and response

• Score your interactions

5. It's A Group Thing

• Positive Attracts

• Get the support you need

• www.bucketbook.com

• www.humorhabit.com

• www.123motivation.com

6. Make It A Surprise

• Unexpected is more appreciated

• It doesn't have to be a something

• Smile and show you care

7. Use 'The Titanium Rule'

• "Do onto others the way that they would prefer"

• Ask yourself "What kind of praise do they like best?" "What are their "hot" buttons?"

8. It Can Be Funny

• Make it a habit

• Remember the benefits

He who laughs, lasts

• Carry a childhood photo or toy to remind you to keep the child in you