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Participant Manual
Success with Stress Stress Management Strategies that Really Work Ingrid Vaughan
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Success with Stress Stress Management Strategies that Really Work An Encore Workshop developed by Ingrid Vaughan
If you find this manual, please return it to the person below. Thank-you. Manual Owner: Department: Telephone: Email:
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Š 2012 Success with Stress: Stress Management Strategies that Really Work
Facilitator Manual Author: Ingrid Vaughan Manual: 008-07-03 IV-PM
To order an Encore Workshop please visit our website www.encoreworkshops.com Encore Workshops is an imprint of Small Business Success (a division of Blue Beetle Books Inc.) Blue Beetle Books Inc. www.bluebeetlebooks.com www.smallbusinesssuccess.ca Tel: 778.265.3070 Email: janie@bluebeetlebooks.com
Š 2012 All rights reserved. No part of this publication may be reproduced, transmitted in any form or by any means electronic, mechanical, photocopying, recording or otherwise, or stored in a retrieval system without the prior written consent of Encore Workshops.
Encore Workshops If you would like to find out more about Encore Workshops please visit our website www.encoreworkshops.com.
INTRODUCTION
All of us have stress, and how we manage it makes a difference in our quality of life and productivity. If you know there are stresses in your life that you aren’t managing well, this workshop is for you. Learning key skills to minimize the impact stress has on you will make you stronger, and empower you to maintain a higher level of productivity, and a greater quality of life.
What are you going to learn? •
Looking at the sources/causes of stress
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Understanding your physiological response to stress
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Recognizing your role in the stress cycle
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Identifying your specific areas of stress
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Learning to use stress tools to minimize your stress
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Learning how to take care of yourself
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Understanding others and learning to minimize stress in relationships
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Setting boundaries
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Managing priorities
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Eliminating time stealers
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Leading a more balanced life
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Developing a master life plan
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Becoming a big picture thinker
What Are Your Expectations? Take a few moments and list the expectations you have for this workshop. Your facilitator will offer you an opportunity to discuss these at the beginning of the session.
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Your Challenges Consider the challenges you face surrounding the subject of this workshop and jot down a few of them in the boxes below. This may help you identify questions you might like to ask your instructor as the workshop progresses.
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Notes ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________
Table of Contents
Module 1: STRESS COMPONENTS .............................. Defining Stresses in Your Life ..................................................... 1 .............................. Looking at Causes/Sources of Stress .......................................... 2 .............................. Understanding Your Physiological Response to Stress ............ 3 .............................. Results of Stress ........................................................................... 5 .............................. Recognizing Your Role in the Stress Cycle ................................ 6
Module 2: STRESS IDENTIFICATION .............................. Identifying the Sources of Your Stress ...................................... 7 .............................. Learning to Use Stress Tools to Identify Stress ....................... 10
Module 3: STRESS STRATEGIES .............................. Taking Care of Yourself ............................................................... 11 .............................. Understanding Others................................................................. 12 .............................. Improving Communication......................................................... 14 .............................. Setting Boundaries ...................................................................... 15 .............................. Managing Priorities ..................................................................... 16 .............................. Eliminating Time Stealers ........................................................... 17 .............................. Balancing Life ............................................................................. 18
Module 5: STRESS CHOICES .............................. Becoming a Big Picture Thinker ................................................. 20 .............................. Affirming Your Choices ............................................................... 21
Stress List List as many stresses in your life as come to your mind. Beside each one indicate the severity level of the stress you are currently feeling (L = Low, M = Moderate, S = Severe). Also indicate whether the stress is work-related or whether it is a stress at home by indicating with a W or an H. Stress
Level
W/H
Stress
Level
W/H
1. ______________________ _____ _____
11. ______________________ _____ _____
2. ______________________ _____ _____
12. ______________________ _____ _____
3. ______________________ _____ _____
13. ______________________ _____ _____
4. ______________________ _____ _____
14. ______________________ _____ _____
5. ______________________ _____ _____
15. ______________________ _____ _____
6. ______________________ _____ _____
16. ______________________ _____ _____
7.______________________
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17. ______________________ _____ _____
8. ______________________ _____ _____
18. ______________________ _____ _____
9. ______________________ _____ _____
19. ______________________ _____ _____
10.______________________ _____ _____
20.______________________ _____ _____
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Module 1
STRESS COMPONENTS
Looking at Sources/Causes of Stress
Societal Expectations
Life Circumstances
Family of Origin
Personality/Behavioural Style
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Stress Components
Module 1
Understanding Your Physiological Response to Stress
DeďŹ ning the Stressor
Characteristics of the Stressor Importance Time (short-term or chronic) Compounding Eect Simultaneous Stressors Due Date
Positive vs. Negative Stress
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Module 1
Stress Components
The Stress Chain STRESSOR
[
INDIVIDUAL ASSESSMENT OF STRESSOR
[
CENTRAL NERVOUS SYSTEM RESPONSE
[
PHYSICAL STRESS RESPONSE (Preparing for Fight or Flight)
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FIGHT OR FLIGHT RESPONSE
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Stress Components
Module 1
Results of Stress Emotional Results
Intellectual Results
Physical Results
Repeated or prolonged stress that has not been dealt with will cause physical illness, emotional breakdown, and eventually, death.
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Stress Components
Module 1
Recognizing Your Role in the Stress Cycle Identify Your Stress Patterns
Event + Response = Outcome
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Module 2
STRESS SOURCES Life Change Index EVENT
IMPACT
Death of a spouse .......................................................................100 Divorce ......................................................................................... 73 Marital separation ....................................................................... 65 Jail term ........................................................................................ 63 Death of a close family member ................................................ 63 Personal Injury or illness ............................................................. 53 Marriage ....................................................................................... 50 Fired from work........................................................................... 47 Marital reconciliation.................................................................. 45 Retirement ................................................................................... 45 Change in health of a family member ....................................... 44 Pregnancy..................................................................................... 40 Sex difficulties .............................................................................. 39 Gaining a new family member ................................................... 39 Business readjustment ................................................................ 39 Change in financial state............................................................. 38 Death of a close friend ................................................................ 37 Change to a different line of work ............................................. 36 Change in number of arguments with spouse .......................... 35 Mortgage over $100,000 ............................................................ 31 Foreclosure of mortgage or loan ............................................... 30 Change in responsibilities at work ............................................. 29 Son or daughter leaving home ................................................... 29 Trouble with in-laws ................................................................... 29 Outstanding personal achievement .......................................... 28 Spouse begins or stops work ...................................................... 26 Beginning or ending school ........................................................ 26 Change in living conditions ........................................................ 20 Revision of personal habits ........................................................ 24 Trouble with boss ........................................................................ 23 Change in work hours or conditions .......................................... 20 Change in residence .................................................................... 20 Change in schools ........................................................................ 20 Change in recreation ................................................................... 19 Change in church activities......................................................... 19 Change in social activities ........................................................... 18 Mortgage less than $100,000 .................................................... 17 Change in sleeping habits ........................................................... 16 Change in number of family get-togethers .............................. 15 Vacation ....................................................................................... 13 Christmas approaching ............................................................... 12
SCORING 300 or higher = 80% 150 - 299 = 50% Less than 150 = 30%
The more life change units you have experienced in a specific amount of time, the less your stress resisters are able to assist you in managing your stress. The bad news is, there often isn’t much you can change about what happens on this index. The good news is, you CAN control just about everything else!
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Stress Identification
Burnout Self-Check QUESTION
Module 2
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Not at All Rarely Sometimes Often
1. Do you feel run down and drained of physical or emotional energy? 2. Do you find that you are prone to negative thinking about your job or life in general? 3. Do you find that you are harder and less sympathetic with people than perhaps they deserve? 4. Do you find yourself getting easily irritated by small problems at home, or at work, or by your family or co-workers? 5. Do you feel misunderstood or unappreciated by your co-workers? 6. Do you feel that you have no one to talk to? 7. Do you feel that you are achieving less than you should? 8. Do you feel an unpleasant level of pressure to succeed? 9. Do you feel that you are not getting what you want out of your job? 10. Do you feel that you are in the wrong organization or profession? 11. Are you becoming frustrated with parts of your job? 12. Do you feel that organizational politics or bureaucracy frustrate your ability to do a good job? 13. Do you feel that there is more work to do than you practically have the time to do? 14. Do you feel hopeless that things will change for you, even if you make efforts to change? 15. Does doing things you normally like to do take too much effort to bother?
0-5= 6 - 12 = 13 - 20 = 21 - 30 = Over 31 =
SCORING 8
Module 2
Stress Identification
Glazer Stress Control Lifestyle Questionnaire 1
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1. Doesn’t mind leaving things temporarily ____________________________ Must get things finished once started unfinished 2. Calm and unhurried about appointments____________________________ Never late for appointments 3. Not competitive
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Highly competitive
4. Listens well, lets others finish speaking
____________________________ Anticipates others’ conversation (finishes sentence for others)
5. Never in a hurry, even when pressured
____________________________ Always in a hurry
6. Able to wait calmly
____________________________ Uneasy with waiting, impatient
7. Methodical and prodding
____________________________ Always going full speed ahead
8. Takes one thing at a time
____________________________ Always doing more than one thing at a time, thinking about what’s next
9. Slow and deliberate in speech
____________________________ Vigorous and forceful in speech, talks quickly, gestures alot
10. Finds satisfaction internally for a job well done
____________________________ Wants recognition from others for a job well done
11. Slow in performing tasks
____________________________ Does everything quickly
12. Easygoing
____________________________ Hard driving
13, Expresses feelings openly
____________________________ Holds feelings in
14. Has a large number of interests
____________________________ Few interests outside work, ambitious
15. Satisfied with job
____________________________ Wants quick advancement in job
16. Never sets own deadlines
____________________________ Often sets own deadlines
17. Feels limited responsibility
____________________________ Always feels responsible
18. Never judges things in terms of numbers____________________________ Often judges performance in terms of numbers 19. Casual about work
____________________________ Takes work seriously (works weekends and at home)
20. Not very precise
____________________________ Very precise, careful about details
110 - 140 = 80 - 109 = 60 - 79 = 30 - 59 = 0 - 29 =
SCORING 9
Stress IdentiďŹ cation
Learning to Use Stress Tools Stress Diary
Job Analysis
Humour
5-Step Problem-Solving Strategy
Winding Down Worry
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Module 2
Module 3
STRESS STRATEGIES Taking Care of Yourself Physically
Emotionally
Socially
Intellectually
Spiritually
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Stress Strategies
Module 3
Understanding Others
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Square
Triangle
Circle
Squiggle
Stress Strategies
Module 3
Flexing to Other Styles Flexing to a Square
Flexing to a Triangle
Flexing to a Squiggle
Flexing to a Circle
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Module 3
Stress Strategies
Improving Your Communication Passive
Assertive
Aggressive Passive/Aggressive
Results of Passive Behaviour
Results of Aggressive Behaviour
Results of Assertive Behaviour
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Results of Passive/ Aggressive Behaviour
Module 3
Stress Strategies
Setting Boundaries Physical
Time Family
Property
Emotions
Work
Volunteer Activities
Finances
Other . . .
It’s OK to say NO 15
Module 3
Stress Strategies
Managing Priorities
WORK
HOME/FAMILY
LEISURE/RECREATION
12-Step Method for Goal Attainment 1. State your desire or need
7. Identify the obstacles
2. Determine your belief
8. Define the knowledge required
3. Write it down
9. Clarify the resources required
4. Define the benefit
10. Create a plan
5. Analyze your position
11. Visualize success
6. Set a deadline
12. Never give up
Taken from The Psychology of Achievement, Brian Tracey
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Stress Strategies
Module 3
Eliminating Time-Stealers
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Lack of organization and tidiness (the messy desk/office syndrome)
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Inability to say no
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Telephone, email and internet
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Crisis management (fire fighting)
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Meetings
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Lack of delegation (or asking for help)
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Interruptions
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Procrastination
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Lack of planning, prioritizing and focus
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Not enough time off or time for yourself
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