How to Reduce Occupational Stress _part 1
- 1. How to Reduce Occupational Stress
- 2. Why is that? 1. Increased workloads and demands. 2. Constant demands for performance, cost-cutting, downsizing, etc. 3. Not well defined and overextended, many times, ranges of accountability. 4. Too wide span of controls assigned to individuals. 5. Turbulent socio-economic conditions (social, religious, etc.) of doing business across the globe.
- 4. Unhealthy ways of coping with stress These coping strategies may temporarily reduce stress, but they cause more damage in the long run: •Smoking •Drinking too much •Overeating or undereating •Zoning out for hours in front of the TV or computer •Withdrawing from friends, family, and activities •Using pills or drugs to relax •Sleeping too much •Procrastinating •Filling up every minute of the day to avoid facing problems •Taking out your stress on others (lashing out, angry outbursts, physical violence)
- 5. PREPOSED TOOLS • The Stress Management Approach • Occupational Stress Management Plan • Incorporate Basic Stress Reduction Actions • Add Spirituality to your Basic Stress Reduction Actions • Improve your Stress Reduction Management Process with Better Relationships • Strengthen your Stress Reduction Management Process with More Robustness • Improve Stress Efforts
- 6. Creating Your Personal Stress‐Management Plan • 1. Tackling the problem (1-3) – slides 5/8 •2. Taking care of my body (4-7) – slides 9/11 •3. Dealing with emotions (8,9) – slides 12/14 •4. Making the world better (10) – slides 15
- 7. 1: Identify and Then Address the Problem. A lot of people cope by ignoring problems. This doesn't make them go away; usually they just get worse
- 8. • Break the work into small pieces. Then do one small piece at a time, rather than look at the whole huge mess. As you finish each piece, the work becomes less overwhelming. • Make lists of what you need to do. This will help you sleep because your head won’t spin with worry about whether you can do everything. At the end of the day, you’ll have less to worry about as you check off the things you have finished. You will look at the same huge amount of work and realize you can handle it. • Fights with parents and friends don’t go away unless you deal with what upset you in the first place, or unless everyone apologizes and decides to forgive each other.
- 9. 2: Avoid stress when possible. •Sometimes we know exactly when we are headed for trouble. Avoiding trouble from a distance is easier than dealing with it up close. You know the people who might be a bad influence on you, the places where you’re likely to get in trouble, and the things that upset you. Choose not to be around those people, places, and things that mess you up.
- 10. 3: Let some things go. •It’s important to try to fix problems, but sometimes there is nothing you can do to change a problem. For example, you can’t change the weather, so don’t waste your energy worrying about it.
- 11. 4: The Power of Exercise. •Exercise is the most important part of a plan to manage stress. Exercise every day to control stress and build a strong, healthy body. •You may think you don’t have time to exercise when you are most stressed, but that is exactly when you need it the most.
- 12. 5: Active Relaxation. •You can flip the switch from being stressed to relaxed if you know how to fool your body. Because your body can only use the relaxed or emergency nervous system at any one time, you can turn on the relaxed system. You do this by doing the opposite of what your body does when it is stressed. •Breathe deeply and slowly. Try the 4–8 breathing technique. •Put your body in a relaxed position.
- 13. 6: Eat well. • Everyone knows good nutrition makes you healthier. Only some people realize that it also keeps you alert through the day and your mood steady. People who eat mostly junk food have highs and lows in their energy level, which harms their ability to reduce stress 7: Sleep well. • Most kids don’t get the sleep they need to grow and think clearly. Tired people can’t learn as well and can be impatient and irritable.
- 14. 8: Take instant vacations. •Sometimes the best way to de‐stress is to take your mind away to a more relaxing place. Visualize. Have a favourite place where you can imagine yourself relaxing. The place should be beautiful and calm. When you’re stressed, sit down, lean back, take deep breaths, close your eyes, and imagine yourself in your calm place.
- 15. 9: Release emotional tension. •Sometimes you get angry or frustrated without even knowing why. You just know there is too much stuff going on in your head. It's good to pick just one problem to work on and forget the rest for the moment. When we decide to deal with only one problem at a time, it’s much less scary to open the box.
- 16. Here are some ideas to release your thoughts or worries one at a time. • Creativity. People who have a way to express themselves don’t need to hold it inside. Creative outlets like art, music, poetry, singing, dance, and rap are powerful ways to let your feelings out. • Talking. Every young person deserves a responsible adult to talk to and some friends to trust. Hopefully, you can talk to your parents. If you do not want to tell your parents everything, make sure to find an adult who'll listen and whom you can ask for advice. • Journaling. Write it out! • Prayer. Many young people find prayer or meditation helpful. • Laughing or crying. Give yourself permission to feel your emotions fully.
- 17. 10: Contribute. •Young people who work to make the world better have a sense of purpose, feel good about themselves, and handle their own problems better. It’s important to understand that you really can make a difference in other people’s lives. The role of teenagers is to recognize the mistakes adults have made and build a better world.
Editor's Notes
- #14: Go to sleep about the same time every night. Exercise 4 to 6 hours before bedtime. Your body falls asleep most easily when it has cooled down. If you exercise right before bed, you will be overheated and won’t sleep well. A hot shower 1 hour before bedtime also helps your body relax to fall asleep. Use your bed only to sleep. Don’t solve your problems in bed. When you think about all the things that bother you, you have trouble falling asleep and wake up in the middle of the night to worry more. Instead, have another spot to think, like a worry chair. Give yourself plenty of time to think things through, make a list if you need to, and then set it aside! Go to bed to sleep. Don’t do homework, watch television, read, or use the phone while in bed
- #15: 1.Take time out for yourself. Everyone deserves time for themselves —a bath or something that allows time to think and destress. Try a warm bath with your ears just underwater. Listen to yourself take deep, slow breaths. Take your pulse and count as your heart rate goes down. 2. Enjoy hobbies or creative art as an instant vacation. 3. Look at the beauty around you and get pleasure from the small things you may have stopped noticing. 4. Take mini‐vacations. Sometimes we forget that the park around the corner is a great place to hang out. A walk outside can be a mini vacation if you choose to forget your worries. 5. Reading a good book is an escape from reality. You have to imagine the sights, sounds, and smells—you are somewhere else for a while.