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1、bc,Living with Stress,December 1998,Copyright 1998 Bain&Company,Inc.,Author:,Contributor:,Steven Anderson,Dianna Magnani,2,LivingwithStress,Agenda,What is Stress?Negative Stress Overload SymptomsManaging StressDefining Your Life PurposeConducting a Personal InventoryMinimizing Vulnerability to Negat
2、ive StressIdentifying Stress Trigger EventsStress Management TechniquesKey Takeaways,3,LivingwithStress,Definition of Stress,Stress is a normal and natural phenomenon in our lives.It is the natural conflict,opposition,or resistance that occurs in our body as we continually adjust to our changing env
3、ironment and life.,4,LivingwithStress,The Role of Perceptions,Perceptions,Internal Demands,responsibilitiesobligationsself criticism,External Demands,workfamilysocial,environmentfinancial,Attitudes,values,andbeliefs,Stressresponse,Pastexperiences,Stress results from our perceptions of an event.An ev
4、ent,in and of itself,is not stressful.It is our perception of the event that activates our bodys stress response.,5,LivingwithStress,The bodys normal physiological reaction to stress is as follows:,Stress Response,Event,Perceptions,Body releases stress hormonescausing the“Fight or Flight”response,Bo
5、dy discharges energy by fighting,fleeing or expressing emotion,Body induces relaxation,reversing previous reactions,6,LivingwithStress,Personal Integrity and Life Purpose,Positive stress is healthy and results from events that are in alignment with our personal integrity and/or our true purpose in l
6、ife.Negative stress is destructive and results from events that are not in alignment.,Personal integrity:,Life purpose:,Having personal integrity means living true to a set of values,beliefs,and principles that give direction,balance,and focus to your life.,Every individual has a purpose in life tha
7、t is completely unique.Our most important job in life is to discover and then fulfill our personal purpose.Some people know what their purpose is early in life;others discover it over time-their purpose is revealed to them very much like the clues in a treasure hunt,one clue at a time.,7,LivingwithS
8、tress,Positive vs.Negative Stress,Positive and negative stress impact us very differently.,Positive Stress,Negative Stress,Provides the tension necessary to make us strongerGears us up to meet the demands of a situationCompels us to action,Wears us downCan lead to feelings of mistrust,anger,rejectio
9、n,or depressionCan lead to minor or serious illness,Deadlines,competition,confrontations,and even our frustrations and sorrows,can add depth or excitement to our lives,Doing things that we dread to do can sap our energy and cloud our judgment,8,LivingwithStress,Signs of Stress,Signs of Positive Stre
10、ss,Signs of Negative Stress,Sense of excitement,Ability to get a lot of things done and be naturally charged to take on more,Feeling that time is passing by quickly because you are fully engaged in the activity,Belief that things happen with ease,Feeling that extraordinary results are produced,almos
11、t as if by magic,Feeling healthy,Sense of dread,resentment,anger or frustration,Feeling drained of energy,Feeling that time drags on.You are aware of time ticking away or you are watching the clock as you laboriously work on an activity,Belief that almost everything is a struggle,a fight,Feeling tha
12、t predictable results are produced and only after much suffering,Feeling lethargic,sickly,or depressed,Ability to experience a full range of emotions,Feeling stuck in one type of emotion,Sense of peace and rightness with life,Sense of chaos and confusion in life,Here are some common signs of positiv
13、e and negative stress.,9,LivingwithStress,Agenda,What is Stress?Negative Stress Overload SymptomsManaging StressDefining Your Life PurposeConducting a Personal InventoryMinimizing Vulnerability to Negative StressIdentifying Stress Trigger EventsStress Management TechniquesKey Takeaways,10,Livingwith
14、Stress,Most people can deal with a small amount of negative stress regularly or a large amount for a short time.If you are experiencing the following negative stress overload symptoms,you may have gone beyond your optimal level.,Negative Stress Overload Symptoms(1 of 2),Many coldsFrequent bouts of f
15、luAllergiesMany low grade infectionsHivesFeeling generally unwell or sickSores in mouthStrep throatMononucleosis,Poor memoryDaydreamingIndecisivenessMental confusionRacing thoughtsConviction that everything turns our for the worstDifficulty falling asleepPoor judgmentDifficulty concentratingPreoccup
16、ation,Feeling that things are getting out of controlAnxiety or panicFrustrationAnger and irritationFeeling desperate,hopelessFeeling trapped,helplessFeeling blue or depressedFeeling guiltyFeeling self-consciousFeeling restless,Immune System,Cognitive System,Emotional System,11,LivingwithStress,Negat
17、ive Stress Overload Symptoms(2 of 2),SympatheticNervous System,Muscular System,Tight muscles or muscular achesNervous ticksStuttering;voice shaky or strainedFrowning,wrinkling foreheadTension headachesBruxism(grinding or clenching teeth)Jaw pain or achePacing,finger-or foot-tapping,difficulty sittin
18、g stillTrembling or shakingBack pain,High blood pressureDizzinessPalpitationsSweaty palms,increased perspirationCold hands or feetRapid heart beatSudden bursts of energyMigraine headachesChest painShortness of breath,ParasympatheticNervous System,Change in appetiteNauseaStomach pains or crampsAcid s
19、tomach,heartburnProblems with urinationConstipationDiarrheaFrigidity or impotenceDry mouth or throatDifficulty swallowing,Arthritic joint painUnusual changes in bodyDiabetesSkin rashes or pimplesFatigue,feeling tiredInfertilityBloating,water retentionExcessive thirstChanges in skin color(e.g.,gray p
20、allor),Endocrine System,12,LivingwithStress,Make Different Choices,It is ultimately up to you to take responsibility for your actions and to make choices differently in order to reduce your level of negative stress.,The definition of insanity is someone who continues to take the same actions but exp
21、ects a different result.-Sigmund Freud,13,LivingwithStress,Agenda,What is Stress?Negative Stress Overload SymptomsManaging StressDefining Your Life PurposeConducting a Personal InventoryMinimizing Vulnerability to Negative StressIdentifying Stress Trigger EventsStress Management TechniquesKey Takeaw
22、ays,14,LivingwithStress,There are several actions you can take to manage stress.,Managing Stress,Define your life purposeConduct a personal inventoryMaintain good physical and emotional health to minimize your vulnerability to stress Identify stress trigger events and begin to examine where you are
23、out of alignment with your personal integrity and where you are not fulfilling your true purpose in lifeModerate your physical and emotional reactions to stress by utilizing stress management techniques,15,LivingwithStress,You must be aware of when you are making choices that are not in alignment wi
24、th your life purpose.Ask yourself the following questions to help you define your life purpose:,Life Purpose Exercise(1 of 2),Think about the times in your life when you felt that time stopped and you were fully present enjoying and engaged in what you were doing.What were you doing?Who was involved
25、?What are the similarities among these situations?,1.,2.,3.,Consider how you serve others(e.g.,family,friends,charitable organizations).How do you feel about serving others?Resentful or thankful,satisfied or overwhelmed,a sense of pride or a feeling of being used?Look at the areas that produce posit
26、ive responses in you and ask the same questions as in part 1.,Look at what gives you meaning in your life right now.,16,LivingwithStress,Life Purpose Exercise(2 of 2),Look back at your life and think about your personal treasure hunt and the clues you have received about your purpose in life.Map out
27、 the various clues and the directions in which they have led you.What was the last clue you found?Have you stopped looking for clues?,4.,My life purpose is:,Examine your answers to the previous questions.Look for common themes.Trust your intuition.With the themes in front of you,write down your life
28、 purpose.,5.,Evaluate and challenge your life purpose every 6 months.,6.,17,LivingwithStress,Take time out to conduct a personal inventory and connect with your personal goals in the following areas.,Personal Inventory,Family,Work,Individual roles(How you are as an individual),Social being(How you r
29、elate to others),Environment,Finances,Area,What are my goals?,How can I achieve my goals?,18,LivingwithStress,Vulnerability to Stress,Get enough sleep;maintain a consistent schedule of sleep Eat well-balanced,nutritious mealsExercise for cardiovascular fitnessSchedule open time each day for relaxati
30、on and fun;take breaksMaintain a positive and constructive attitude-do not be too hard on yourselfDevelop some mutually supportive relationshipsModerate your use of stimulants such as nicotine,caffeine,and alcohol,You can minimize your vulnerability to stress by maintaining good physical and emotion
31、al health.,19,LivingwithStress,Vulnerability to Stress Exercise(1 of 2),The following questionnaire will help you assess your vulnerability to stress.,20,LivingwithStress,Vulnerability to Stress Exercise(2 of 2),To determine your vulnerability to stress,assign the following scores to your responses
32、on the previous page:,Almost alwaysOftenSometimesRarelyNever,12345,Now,total your score and compare with the results below:,0-15 16-3031-4546-6061+,EXCELLENT!You are taking great care of yourself and have a very low stress risk.GREAT!You are at low risk for stress and manage your life well.GOOD!Your
33、 stress risk is moderate;now is the time to develop a plan to help you reduce your vulnerability to stress.DANGER!You are very vulnerable to stress;slow down and take better care of yourself.STOP!You are burned out.Go on vacation.,To minimize your vulnerability to stress,you should strive to achieve
34、 an answer of“almost always”to each question,21,LivingwithStress,Stress Trigger Events Questionnaire(1 of 10),The following questionnaire was designed to help you define the areas of your life that are the most and least stressful.There are six sections:1.work2.family3.individual roles4.social being
35、5.environment6.financesIn each section,for each event that applies to you,choose how stressful it is.Your choices are:not at all,a bit,somewhat,moderately,or very.Consider events that have affected you in the last 6 months or that you expect to affect you in the next 6 months.,By becoming aware of t
36、he events in your life that trigger stress,you can take responsibility for dealing with them and target your stress management techniques.,22,LivingwithStress,Stress Trigger Events Questionnaire(2 of 10),23,LivingwithStress,Stress Trigger Events Questionnaire(3 of 10),24,LivingwithStress,Stress Trig
37、ger Events Questionnaire(4 of 10),25,LivingwithStress,Stress Trigger Events Questionnaire(5 of 10),26,LivingwithStress,Stress Trigger Events Questionnaire(6 of 10),27,LivingwithStress,Stress Trigger Events Questionnaire(7 of 10),28,LivingwithStress,Stress Trigger Events Questionnaire(8 of 10),29,Liv
38、ingwithStress,Not at all:,A bit or somewhat:,Moderately:,Very:,Choosing events that apply to you,but which you do not find stressful indicates your ability to manage stress well.,We all need a certain amount of positive stress to motivate us to action.Generally speaking,when you find events in your
39、life“A Bit”or“Somewhat Stressful”,you are more likely to manage both the events and the stress effectively.,Practice the stress reduction techniques provided in this module to help you reduce your stress reactions to a level of“Somewhat Stressful”.,Some events in our lives are very stressful,especia
40、lly if we have never experienced them before.Make any events that you find to be“Very Stressful”your top priority to bring to a more manageable level.,Use the following guide to interpret your responses.,Stress Trigger Events Questionnaire(9 of 10),30,LivingwithStress,Write down the events that you
41、associate with very high stress.Then determine what actions you can take now to reduce your stress.,Stress Trigger Events Questionnaire(10 of 10),1.2.3.4.5.6.7.8.9.10.,Areas of Very High Stress,Actions I can to today to reduce my stress,31,LivingwithStress,Stress Management Techniques,Develop a posi
42、tive attitude Be grateful for what you haveBreathing relaxation techniqueMuscle relaxation techniqueVisualization relaxation techniqueSelf awareness exerciseTips for improving your work environment,These stress management techniques are described on the following pages.,32,LivingwithStress,Source:Ad
43、apted from Richard Carlsons Dont Sweat the Small Stuff.and Its All Small Stuff,A Positive Attitude,Developing a positive attitude can reduce stress.,Take responsibility for all the events in your life.Do not blame others for things that go wrong in your life.Focus on the positive things you do.Give
44、yourself credit for positive experiences.Do not dwell on negative events.Think optimistically.Anticipating a positive outcome will increase its likelihood,as well as your feeling of well-being.Strive for excellence,not perfection.,33,LivingwithStress,A Sense of Gratitude,Being grateful for what you
45、have sets you up to get more of what you want.,Be thankful for what goes right.Do not dwell on what goes wrong.Be grateful for the insights,feelings,and experiences to which challenges expose you.Keep a gratitude journal.At the end of each day,write down 5 things that you are grateful for that day.,
46、Source:Adapted from Richard Carlsons Dont Sweat the Small Stuff.and Its All Small Stuff,34,LivingwithStress,Breathing Relaxation Technique(1 of 2),This simple technique,practiced for 5 to 10 minutes twice a day,has been proven to clear the mind and reduce stress.,Set an alarm clock for 10 minutes fr
47、om now so you will not worry about the time.,1.,2.,3.,4.,5.,Mentally scan your body,feet to head or head to feet,for tension and signs of stress.Try to relax any areas that feel tight.,Assume a comfortable position-either a traditional meditation position or a comfortably erect sitting position.Your
48、 spine should be straight,your hands folded in your lap,and your feet flat on the floor.,Close your eyes and take a minute to clear your thoughts.,When you are ready,take a deep breath though your nose,and let the air out quietly through your mouth.Some people think of a word,phrase,or prayer as the
49、y do this.Others concentrate on breathing in and out.What you do is not important,it is the repetition that matters.,35,LivingwithStress,Breathing Relaxation Technique(2 of 2),Notice your thoughts and let them passively drift by.Do not hold onto any of them.At first,you may be surprised by how many
50、thoughts are in your mind,and you may find it difficult to let them go.But while your goal is to clear your mind,the goal is not as important as the process you are undertaking and your awareness of the process.Focus on your word,phrase,prayer,or breathing.,6.,7.,After about 5 minutes,begin to come
