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Work life family_balance

  1. 1. Work/Life/Family Balance Strategies for a Stress-Free Life
  2. 3. Some Quick Facts About Stress and the Workplace <ul><li>Americans are working longer and harder. </li></ul><ul><li>46% of working adults view their jobs as very stressful or extremely stressful. </li></ul><ul><li>81% percent of respondents suffer from the ill effects of stress at least once a week. </li></ul><ul><li>In a survey of medical and personnel directors of Fortune 1,000 companies, 70% said mental health problems were fairly or very pervasive. </li></ul><ul><li>Stress costs employers about $150 billion annually in workers’ compensation claims, absenteeism, turnover, and health and disability claims, reducing profits by about 10%. </li></ul>
  3. 4. Stressors and Work–Family Conflict Stressors Dissatisfaction Frustration Depression Work–Family Conflicts Work and Family Stress on Employee Work Versus Family Creates Leads to Triggers Possible Outcomes http://www.youtube.com/watch?v=WaFFeVzwbOg
  4. 5. What is stress? <ul><li>Stress - the “nonspecific </li></ul><ul><li>response of the body to </li></ul><ul><li>any demands made upon </li></ul><ul><li>it.” </li></ul><ul><li>Stressor – any physical, </li></ul><ul><li>psychological, or social </li></ul><ul><li>Condition that initiates </li></ul><ul><li>the stress response , </li></ul><ul><li>and can be either positive </li></ul><ul><li>or negative. </li></ul>
  5. 6. Types of Stress <ul><li>EUSTRESS - “good stress” </li></ul><ul><li>Initiates emotional & psychological growth. </li></ul><ul><li>Generates & initiates action. </li></ul><ul><li>Leads to increase performance and improved health. </li></ul><ul><li>Provides the experience of pleasure, can accompany a: </li></ul><ul><ul><li>Birth </li></ul></ul><ul><ul><li>Graduation </li></ul></ul><ul><ul><li>Purchase of a home </li></ul></ul><ul><ul><li>Development of a new relationship </li></ul></ul>
  6. 7. Typical Relationship Between Performance and Stress Too Little Stress Optimum Stress Excessive Stress Low Amount of Stress High Level of Performance Low (poor) High (excellent)
  7. 8. Types of Stress <ul><li>DISTRESS - “bad stress” </li></ul><ul><li>Results in negative responses. </li></ul><ul><li>Can interfere with physiological & psychological functioning. </li></ul><ul><li>Long term distress may result in disease or disability. </li></ul><ul><li>Homeostasis - the body’s attempt to </li></ul><ul><li>maintain a physiological balance. </li></ul><ul><li>Stress disrupts the balance. </li></ul>
  8. 9. Chronic Stress <ul><li>Long-term stress that occurs when a person is continually in a stress-response condition. </li></ul><ul><li>Can lead to illness or even death. </li></ul><ul><li>Increases risk for CV disease, hypertension, eating disorders, ulcers, diabetes, and cancer. </li></ul>
  9. 10. Physical Effects <ul><li>Increased susceptibility to illness </li></ul><ul><li>Chronic high blood pressure </li></ul><ul><li>Ulcers </li></ul><ul><li>Headaches and migraines, backaches, and body pains </li></ul><ul><li>Diarrhea, heartburn, gastritis, inflammation of the pancreas </li></ul><ul><li>Exacerbation of acne, psoriasis, herpes, hives, and eczema </li></ul><ul><li>Infertility </li></ul>
  10. 11. Emotional Effects <ul><li>Loneliness, depression, feelings of hopelessness </li></ul><ul><li>Irritability </li></ul><ul><li>Anger, hostility, violence </li></ul><ul><li>Disorganization </li></ul><ul><li>Conflicts </li></ul><ul><li>Mood swings </li></ul><ul><li>Sleep problems </li></ul>
  11. 12. Behavioral Effects <ul><li>Alcohol abuse </li></ul><ul><li>Drug abuse </li></ul><ul><li>Excessive smoking </li></ul><ul><li>Disordered eating </li></ul><ul><li>Compulsive behaviors </li></ul><ul><li>Ineffective use of work/leisure time </li></ul><ul><li>Overreaction to mild work pressure </li></ul>
  12. 13. What causes you stress? <ul><li>Jobs and The Workplace </li></ul><ul><li>Balancing family and work </li></ul><ul><li>Financial Problems </li></ul><ul><li>http://www.youtube.com/watch?v=pCOOonGSEYo </li></ul><ul><li>Personal Relationships </li></ul><ul><li>Children </li></ul><ul><li>Daily Hassles / Being Too Busy </li></ul>
  13. 14. Most and Least Stressful Jobs <ul><li>Most Stressful: </li></ul><ul><li>President of the United States </li></ul><ul><li>Firefighter </li></ul><ul><li>Senior corporate executive </li></ul><ul><li>Race car driver </li></ul><ul><li>Taxi driver </li></ul><ul><li>Least Stressful: </li></ul><ul><li>Medical records technician </li></ul><ul><li>Janitor </li></ul><ul><li>Forklift operator </li></ul><ul><li>Musical instrument repairer </li></ul><ul><li>Florist </li></ul>Where do you think Charleston County Parks & Recreation Employees Rank?
  14. 15. What is Work Life Balance? <ul><li>Employers who allow flexibility and provide work life benefits will attract and retain the best employees. </li></ul><ul><li>Employees whose personal lives are under control are more effective in the workplace. </li></ul><ul><li>http://www.youtube.com/watch?v=AshMtJtr3GU </li></ul>
  15. 16. Is your life in balance?
  16. 17. Does your family feel stressed too? What a Day!
  17. 18. Determining Your Priorities <ul><li>What are the essential components to a quality life? </li></ul><ul><li>What are you truly passionate about in life? </li></ul><ul><li>What do you value most? </li></ul><ul><li>Rank order these areas of your life according to the amount of time and energy you spend on each. </li></ul>
  18. 19. Values and Prioritizing <ul><li>Many of us are very knowledgeable about taking care of ourselves. </li></ul><ul><li>We know we should: </li></ul><ul><ul><li>Eat right </li></ul></ul><ul><ul><li>Exercise daily </li></ul></ul><ul><ul><li>Make time for relaxation </li></ul></ul><ul><ul><li>Pursue spiritual wants and needs </li></ul></ul><ul><ul><li>WE KNOW IT SO WHY DON’T WE ….. </li></ul></ul>
  19. 20. Values and Prioritizing <ul><li>…… DO IT??? </li></ul><ul><li>The number one reason </li></ul><ul><li>that most people give for </li></ul><ul><li>not doing what they </li></ul><ul><li>feel they “should” do </li></ul><ul><li>is? </li></ul><ul><li> TIME! </li></ul>
  20. 21. Managing Your Priorities <ul><li>Time and energy must be spent on priorities. </li></ul><ul><li>Utilize a system that will serve to remind you of your priorities. </li></ul><ul><li>Plan time to refuel the tank. </li></ul>
  21. 22. <ul><li>Learn how to say </li></ul><ul><li>YES </li></ul><ul><li>as well as </li></ul><ul><li>NO </li></ul><ul><li>It’s easier to say no to unwanted tasks if you’ve already committed to something you do want to do. </li></ul>Work-Life Balance
  22. 23. <ul><ul><li>Establish your </li></ul></ul><ul><ul><li>ABSENCE </li></ul></ul><ul><ul><li>as well as your </li></ul></ul><ul><ul><li>PRESENCE </li></ul></ul><ul><ul><li>Set a schedule for being physically elsewhere and unavailable, and stick to it. </li></ul></ul>Work-Life Balance
  23. 24. <ul><ul><li>Do a </li></ul></ul><ul><ul><li>LITTLE BIT OF EVERYTHING </li></ul></ul><ul><ul><li>as well as </li></ul></ul><ul><ul><li>ALL OF ONE THING </li></ul></ul><ul><li>Master the art of multitasking. </li></ul>Work-Life Balance
  24. 25. <ul><ul><ul><li>Determine your </li></ul></ul></ul><ul><ul><ul><li>TASKS </li></ul></ul></ul><ul><ul><ul><li>as well as your </li></ul></ul></ul><ul><ul><ul><li>PRIORITIES </li></ul></ul></ul><ul><ul><ul><li>Many activities, small and large, are the steps that lead to your goal. </li></ul></ul></ul>Work-Life Balance
  25. 26. <ul><ul><ul><li>Work until your </li></ul></ul></ul><ul><ul><ul><li>TIME IS UP </li></ul></ul></ul><ul><ul><ul><li>as well as until your </li></ul></ul></ul><ul><li>TASK IS DONE </li></ul><ul><li>Approach every task with the goal of making progress during a specific amount of time, then move on to the next task to maintain forward momentum. </li></ul>Work-Life Balance
  26. 27. <ul><ul><ul><li>Bring some of your </li></ul></ul></ul><ul><ul><ul><li>HOME TO WORK </li></ul></ul></ul><ul><ul><ul><li>well as some of your </li></ul></ul></ul><ul><ul><ul><li>WORK TO HOME </li></ul></ul></ul><ul><ul><ul><li>You live in both worlds; look for ways to bring them together </li></ul></ul></ul>Work-Life Balance
  27. 28. <ul><ul><ul><li>Seek to </li></ul></ul></ul><ul><ul><ul><li>INTEGRATE YOUR PROFESSIONAL AND PERSONAL ACTIVITIES </li></ul></ul></ul><ul><ul><ul><li>as well as to </li></ul></ul></ul><ul><ul><ul><li>SEPARATE WORK AND PLAY </li></ul></ul></ul><ul><ul><ul><li>Doing so can maximize your effectiveness and satisfaction in both spheres. </li></ul></ul></ul>Work-Life Balance
  28. 29. Evaluating a Stressful Lifestyle Using Life Goals <ul><li>Work: Performance objectives, challenge, opportunity to learn, sense of accomplishment, financial rewards, relationships with coworkers, subordinates, supervisors </li></ul><ul><li>Family: Quantity and quality of time spent with spouse, significant other, children, parents, siblings, extended family </li></ul><ul><li>Personal: Leisure activities, social life, physical health, spiritual development </li></ul><ul><ul><li>We constantly juggle these goals, shifting time and energy between goals and trying not to “drop the ball” for any goal. </li></ul></ul><ul><ul><li>This juggling act reflects the amount of stress in our lives. </li></ul></ul>
  29. 30. Stress Management <ul><li>Lifestyle Techniques </li></ul><ul><li>Time Management </li></ul><ul><li>Cognitive Restructuring </li></ul><ul><li>Relaxation Techniques </li></ul>
  30. 31. 1. Lifestyle Techniques for Managing Stress <ul><li>Social Support </li></ul><ul><li>Communication Skills </li></ul><ul><li>Healthy Diet </li></ul><ul><li>Adequate Sleep </li></ul><ul><li>Regular Exercise </li></ul>
  31. 32. Desk Yoga <ul><li>1. Neck Rolls </li></ul><ul><li>Let your chin drop down to your chest. </li></ul><ul><li>Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder. </li></ul><ul><li>Try to keep the shoulders relaxed and not to hurry through areas of tightness. </li></ul><ul><li>Take 3-5 rolls and then switch directions and take another 3-5 rolls. </li></ul>
  32. 33. Desk Yoga <ul><li>2. Cat – Cow Stretch </li></ul><ul><li>Bring both feet flat on the floor. Bring your hands onto your knees. </li></ul><ul><li>On an inhale, arch the back and look up toward the ceiling. </li></ul><ul><li>On the exhale, round the spine and let your head drop forward. </li></ul><ul><li>Repeat for 3-5 breaths. </li></ul>
  33. 34. Desk Yoga <ul><li>3. Seated Forward Bend </li></ul><ul><li>Push your chair back from your desk. Bring both feet flat on the floor. </li></ul><ul><li>Interlace your fingers behind your back. </li></ul><ul><li>Straighten your arms, drawing the interlaced fingers down. </li></ul><ul><li>Fold at the waist, bringing your interlaced hands over your back. </li></ul><ul><li>Rest your chest on your thighs and release your neck. </li></ul>
  34. 35. Desk Yoga <ul><li>4. Eagle Arms </li></ul><ul><li>Take your arms out to either side, parallel to the floor. Bring the arms forward, crossing the right arm over the left and bringing the palms to touch. </li></ul><ul><li>Lift the elbows while keeping the shoulders sliding down your back. </li></ul><ul><li>Repeat with the left arm over the right. </li></ul>
  35. 36. Desk Yoga <ul><li>5. Seated Spinal Twist </li></ul><ul><li>Turn so you are sitting sideways in your chair. Bring both feet flat on the floor. </li></ul><ul><li>Twist towards the back of the chair, holding the back with both hands. </li></ul><ul><li>Turn the chair the other way and repeat. </li></ul>
  36. 37. Desk Yoga <ul><li>6. Wrist Stretch </li></ul><ul><li>Stand up. Turn your hands so that the wrists face your computer and the fingers face the edge of the desk. </li></ul><ul><li>Lean in to the wrists and flatten your palms as much as possible. </li></ul><ul><li>Back off if you feel pain. </li></ul>
  37. 38. 2. Time Management <ul><li>The Problem is Severe </li></ul><ul><li>By some estimates, people waste about 2 hours per day.  </li></ul><ul><li>Signs of time wasting: </li></ul><ul><ul><li>Messy desk and cluttered (or no) files </li></ul></ul><ul><ul><li>Can't find things </li></ul></ul><ul><ul><li>Miss appointments, need to reschedule them late and/or unprepared for meetings </li></ul></ul><ul><ul><li>Volunteer to do things other people should do </li></ul></ul><ul><ul><li>Tired/unable to concentrate </li></ul></ul>
  38. 39. How we spend our day
  39. 40. Know Yourself <ul><li>Morning Person </li></ul><ul><li>Long Concentration </li></ul><ul><li>Procrastinator </li></ul><ul><li>Work well under a deadline </li></ul><ul><li>Extrovert </li></ul><ul><li>Night Owl </li></ul><ul><li>Short Concentration </li></ul><ul><li>Do things NOW </li></ul><ul><li>Don’t work well under a deadline </li></ul><ul><li>Introvert </li></ul>
  40. 41. Manage Yourself <ul><li>Schedule hard work during your “up” time </li></ul><ul><li>Break up projects into manageable segments </li></ul><ul><li>“ To do” lists with deadlines </li></ul><ul><li>Do high priority work when you work best </li></ul><ul><li>Know how to recharge your energy! </li></ul>
  41. 42. Be “Time Wise” <ul><li>Do it now </li></ul><ul><li>Say no </li></ul><ul><li>Start projects as soon as they are assigned </li></ul><ul><li>Divide each task into small, manageable chunks </li></ul><ul><li>Use small pockets of time well </li></ul><ul><li>Use your best time well </li></ul><ul><li>Don’t put things off </li></ul><ul><li>Turn off the TV </li></ul><ul><li>Try the 10-minute ticker </li></ul>
  42. 43. 3. Cognitive Restructuring <ul><li>How Can you Change the Way you </li></ul><ul><li>Think About Stress? </li></ul><ul><li>Don’t worry about things you can’t control </li></ul><ul><li>Regain control: problem solve & ID solutions </li></ul><ul><li>Reasonable expectations </li></ul><ul><li>Sense of humor </li></ul><ul><li>Flexibility with self & others </li></ul>
  43. 44. Relaxation Techniques <ul><li>Progressive relaxation </li></ul><ul><li>http://www.youtube.com/watch?v=KxQJIiu9tK0 </li></ul><ul><li>Visualization or Imagery </li></ul><ul><li>http://www.youtube.com/watch?v=zf3IIYbllts </li></ul><ul><li>Mediation </li></ul><ul><li>Deep Breathing </li></ul><ul><li>http://www.youtube.com/watch?v=-j5Z4E2wkh4 </li></ul><ul><li>Biofeedback </li></ul>
  44. 45. Stress Management <ul><li>May require a variety of methods </li></ul><ul><li>Must learn to recognize the body’s negative signals and what causes them </li></ul><ul><li>Recreate stressful events and consider different outcomes </li></ul><ul><li>Avoid or minimize contact with stressor </li></ul><ul><li>Change attitudes and/or situations </li></ul>
  45. 46. If all else fails…