Stress Management Techniques

1. Stress
Management
Techniques
Prepared by Andree Swanson
Edited by Ted Coleman, Ph.D.
© 2003-2006 Andree Swanson & Ted Coleman

2. We are not alone.
• According to
marketing research,
1/3 of American
workers say their
jobs are adversely
affecting their
physical or
emotional health.
(Gerber, S., Sep 2003)
© 2003-2006 Andree Swanson & Ted Coleman

3. Six Stressors in Life
1. Too much to do
2. Burned out
3. Feel unappreciated
4. “Bad” boss
5. Ever-changing job demands
6. Difficult co-workers
(Gerber, S., Sep 2003)
© 2003-2006 Andree Swanson & Ted Coleman

4. Let’s make a plan.
• Take out a pad of paper
• Draw 3 columns
• Label
– Column 1 – Stressor
– Column 2 – My Plan
– Column 3 - Measurement
• Please fill this out while
we go through this
presentation.
Stressor My Plan Measurement
This is YOUR
plan!
© 2003-2006 Andree Swanson & Ted Coleman

5. Stressor # 1 -- Too Much to Do
• Prioritize.
• Practice saying “no.”
• Don’t own the problem if it’s not
yours.
– Let someone else carry the monkey
on his/her back.
© 2003-2006 Andree Swanson & Ted Coleman

6. Stressor # 2 -- Burned Out
• Mix up your routine.
• Take a break.
– Vacation
– Weekend get-away
– Sabbatical
• Look at your tasks differently.
(Gerber, S., Sep 2003)
© 2003-2006 Andree Swanson & Ted Coleman

7. Stressor # 3 – Unappreciated?
• Ask for 5 minutes with your boss.
– Was a recent project good?
– Is my work satisfactory?
• Praise yourself.
– Make a list of your accomplishments.
– Save them for your next performance
appraisal.
– Show them to your boss.
(Gerber, S., Sep 2003)
© 2003-2006 Andree Swanson & Ted Coleman

8. Stressor # 4 – “Bad” Boss
• Diplomatically teach your boss.
• Coach him/her.
• Make yourself available.
• Resolve to adapt.
(Gerber, S., Sep 2003)
© 2003-2006 Andree Swanson & Ted Coleman

9. Stressor # 5 – Job Changes
• Think positively.
• Communicate positively.
• Welcome the change.
– If you can’t fight them, which you
usually can’t … join them.
(Gerber, S., Sep 2003)
© 2003-2006 Andree Swanson & Ted Coleman

10. “Stress is simply the adaptation
of our bodies and minds to
change; and change, as we
noted, is about the only constant
left in the workplace.”
Peter G. Hanson, M.D.
(Motivational quotations.)
© 2003-2006 Andree Swanson & Ted Coleman

11. Stressor # 6 -- Difficult Co-workers
• Minimize contact.
• Practice “I” statements
– When you do this, I feel ____.
• Document problems.
• Get support.
(Gerber, S., Sep 2003)
© 2003-2006 Andree Swanson & Ted Coleman

12. Know your circle.
• Decide what belongs
in your life … in your
circle:
– Family
– Pets
– Faith
– Health
• Avoid “things” not in
your circle.
(Staten, B. Sep 2003)
Family
Pets
God
Health
© 2003-2006 Andree Swanson & Ted Coleman

13. Don’t build mountains ….
• To stay motivated …
– Make a plan.
– Set measurable goals.
– Check yourself.
Don’t make mountains out
of mole hills.
(Staten, B. Sep 2003)
© 2003-2006 Andree Swanson & Ted Coleman

14. Get your rest.
• According to a 2003
National Consumer
League survey, 6 of 10
people do not get
enough sleep.
• Sleep deprivation
leads to stress.
(Survey shows 80 percent. Sep 2003)
© 2003-2006 Andree Swanson & Ted Coleman

15. Relax … and shrug it off.
• Take deep breaths.
• Slowly raise your shoulders up to
your ears.
• Then push them backwards.
• And roll them down.
(1-minute stress busters, Jan-Feb 2003)
© 2003-2006 Andree Swanson & Ted Coleman

16. Exercise … you don’t have time?
• Make it manageable.
• Don’t plan a marathon.
• Walk 30 minutes a day.
– 10 minutes x 3
• Before breakfast
• At lunch
• After dinner
© 2003-2006 Andree Swanson & Ted Coleman

17. Eat properly.
• Avoid fast foods
• Eat small portions
• Avoid sugars
• Include plenty of
– Fruits
– Vegetables
© 2003-2006 Andree Swanson & Ted Coleman

18. References
Gerber, S. (Sep 2003). How to love your job: you can overcome
common job problems and drastically reduce your stress.
It's easier than you think. Natural Health. v33 i7 p66(6).
Retrieved November 2, 2003, from University of Phoenix HWRC
data.
Motivational quotations on stress. (Undated). Wow4u.com.
Retrieved November 1, 2003, from
http://www.wow4u.com/stress/
1-minute stress busters: Stress can damage your heart and your
immune system. Here’s how to unwind fast. Mind, Body,
Spirit News and Notes. (Jan-Feb 2003). 33, 1, 22 (1).
Retrieved November 2, 2003, from University of
Phoenix HWRC data.
Staten, B. (Sep 2003). Right attitude needed to recharge
batteries: expert offers stress reduction techniques.
Occupational Health Management. 13, 9, 102(2). Retrieved
November 2, 2003, from University of Phoenix HWRC data.
Survey shows 80 percent of adults report problems and stress in
their lives. Healthcare Review. (Sept 16, 2003). 16, 8,
23(1). Retrieved November 2, 2003, from University of
Phoenix HWRC data.
© 2003-2006 Andree Swanson & Ted Coleman