Stress Management at Work

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1 2011 Webinar Series for Professional and Technical Women Stress Management at Work July 13, :00 1:00 pm PST Presenter: Mason Turner, MD Chief, Department of Psychiatry, San Francisco Medical Center Assistant Director, Regional Mental Health, Kaiser Permanente Northern California lf Note: this webinar is being recorded and will be available for playback from the IYF website by July 14. GoToWebinar technical support

2 The Invent Your Future Solution Interdisciplinary competitions Team building experience Business Simulation Challenge Webinars for Professional and Technical Women In Person Events Online Learning IYF Conferences Workshops Author Events Corporate Speaker Series On-Going Support Women s Leadership Forums Speaker in a box training programs A holistic approach to the retention, development and acceleration of women leaders Invent Your Future Enterprises

3 Thank you to our Corporate Partners Thank you to our Association Partners GoToWebinar technical support

4 GoToWebinar Attendee Interface 1. Viewer Window 2. Control Panel GoToWebinar technical support

5 Mason Turner, MD Introduction Practice concentration is general psychiatry, addiction medicine, and the treatment of personality disorders Officer on the Board for the Mental Health Association of San Francisco Chief, Department of Psychiatry, San Francisco Medical Center Assistant Director, Regional Mental Health, Kaiser Permanente Northern California Graduated from University of Texas Southwestern Medical School, Dallas, TX and served his residency at Massachusetts General Hospital, Boston, MA GoToWebinar technical support

6 Polling Question: How Often Do You Feel Stressed at Work?

7 Stress Management at Work Mason Turner, MD Physician & Speaker WELCOME!

8 Stress Foe, Not Friend

9 Goals for Today s Presentation The dangers of stress The physiology of stress Managing stress Preventing stress First signs of stress When it s out of control

10 How Does Stress Affect Us? Physically Psychologically Professionally Financially Interpersonally Family

11 The Physical Dangers of Stress Decreased immune function Increased blood pressure Weight gain Fatigue Memory loss All are mediated by the Flight or Fight response and high Cortisol levels in the body.

12 The Psychological Dangers of Stress In addition to the immediate psychological affects, chronic stress can lead to worsening of the following: Depression p Anxiety disorder Bipolar disorder Substance use, abuse and dependence

13 The Occupational Dangers of Stress Decreased work performance Lowered frustration tolerance Increased interpersonal difficulties

14 The Financial Dangers of Stress Physical, psychological, and interpersonal difficulties lead to poor work performance. Loss of job Demotion Increased sick days Resulting in financial stress

15 The Interpersonal Dangers of Stress The physical, psychological and occupational dangers of stress can lead to interpersonal problems. Weakened support system Feelings of isolation Lack of enjoyment in pleasurable activities with others

16 The Dangers of Stress to Families and Families of Choice With reduced interpersonal functioning comes increased family stress More arguing with partners, children and other family members at home Expressed emotion rises, which can cause psychiatric illness Home becomes no longer a safe haven, but a poison environment

17 Physiological manifestations Can stress be normal?

18 Stress: Friend or Foe? Stress leads to mobilization of the protective flight or fight response with increased Cortisol secretion. This can be very damaging over the long term, particularly if the stress is chronic.

19 Too Much Cortisol Consequences of excess Cortisol Difficulty eliminating excess fat in order to preserve energy stores Chronic increase in blood sugar to mobilize energy Decrease in higher h cognitive functions so that behavior becomes less inhibited. Increased autonomic responses, such as sweating, hyperventilation and heart palpitations

20 Fight or Flight

21 Stress Management Achieving ing balance.

22 Primary Stress Management: Preventing stress Avoid stress BEFORE it occurs. This is the most important aspect of stress management.

23 Primary Stress Management Recognize that t stress occurs in almost all areas of daily life. Increased stress in one area means that you should try to decrease stress in another. Recognize limitations. Don t overextend beyond your capabilities. Engage in effective time management.

24 Time Management From Odette Pollar: Smart Ways to Work (Breaking the Time Bind). 1994, 2001

25 Time Management: Overview Efficient Time Management Identify internal and external challenges Understand the concept of balance Prioritize Limit interruptions Simplify your life Engage in secondary stress management

26 Time Management: Challenges External Challenges Barriers from your environment and people around you Internal Challenges Debilitating Easier to manage than external challenges Result from needs, attitudes, beliefs, preferences and limitations

27 Time Management: Imbalance Spheres of Influence are no longer as separate as they were twenty years ago. Work Education and continuous learning Personal life Community

28 Time Management: Prioritizing A: Must Do (Pressing) B: Should Do (Complex) C: Nice to Do (Easy)

29 Time Management: Prioritizing A: Must Do Important and Urgent B: Should Do Important but not Urgent C: Nice to Do Urgent but not important Busy Work Wasted Time

30 Time Management: Prioritizing Add new importance to B priorities Plan in writing Break into 20 minute segments Schedule interim deadlines Set aside uninterrupted time Involve others Maximize effectiveness NOT efficiency

31 Time Management: Managing g Interruptions Four Sources of Interruptions Phones People Environment Yourself

32 Time Management: Simplifying Your Life Saying NO Financial simplification Decisiveness Streamlining Cleaning house Interpersonal relationships

33 Secondary Stress Management

34 Secondary Stress Management Techniques of managing periods of unavoidable stress BEFORE the physical, psychological, occupational, interpersonal, financial and family stress occurs.

35 Secondary Stress Management At the heart of secondary stress management is discovering activities that help you to relax! Find at least five different activities that lead to relaxation that you can practice daily.

36 Secondary Stress Management Examples of activities that lead to relaxation: Pleasurable walks Gentle exercise (non-competitive) Reading Watching television Meditation

37 Secondary Stress Management: Techniques 1. Take at least 20 minutes to eat meals (without working through them ) ).

38 Secondary Stress Management: Techniques 2. Practice your relaxation activity 3-4 times per day, for at least minutes each time.

39 Secondary Stress Management: Techniques 3. Sleep 6-8 hours per night (preferred) or catch up on days not working (may be more realistic).

40 Secondary Stress Management: Techniques 4. Unwind for at least an hour before going to bed (improves sleep quality).

41 Secondary Stress Management: Other Techniques Limit take-home work or set aside a place to work Avoid alcohol in excess Eat a well-balanced diet with several small meals each day Spend quality time with family and pets Don t discuss work during social events with colleagues

42 Tertiary Stress Management Techniques to cope with stress after it begins to get out of control! Or when secondary stress management does not work.

43 Tertiary Stress Management: Extreme physical stress: when you re ill Take time away from family, social and work obligations when ill. Your body will recover faster and you ll perform better when you return. Visit your doctor and take medication as prescribed. Sleep at least 2 hours per day more than usual. Eat properly.

44 Tertiary Stress Management: Extreme psychological stress Mindfulness meditation Distress tolerance Personal enrichment by practicing relaxation activities more frequently Appropriate use of medications and psychotherapy Avoidance of substances in excess

45 Tertiary Stress Management: Extreme occupational stress Recognize time constraints t Prioritize Work with supervisors to make accommodations as needed Limit stress in as many other areas as possible Discuss with your social support system

46 Tertiary Stress Management: Extreme financial pressure Create a REALISTIC budget and limit spending accordingly Eliminate unnecessary spending Develop a debt management plan, if needed Recognize financial triggers and manage appropriately ( first of the month blues) Get objective advice from family, friends, or a financial advisor

47 Tertiary Stress Management: Interpersonal and Family/Families of Choice COMMUNICATION!!! COMMUNICATION!!! COMMUNICATION!!! Limit expressed emotion. Seek professional help (family and/or Seek professional help (family and/or couples therapy) as needed.

48 Strive to Thrive Please talk to your doctor if you are having trouble y y g managing stress.

49 Additional Resources Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress,Pain and Illness Author: Jon Kabat-Zinn The Healthy Mind, Healthy Body Handbook Authors: David Sobel, Robert Ornstein

50 Upcoming Webinar From Invent Your Future Enterprises Resonate: Presenting Visual Stories that Transform Remote Audiences Presenter: Nancy Duarte, CEO of Duarte Design, Author, Resonate: Presenting Visual Stories That Transform Audiences Thursday, September 8th from noon- 1:00 pm PST

51 Questions For Dr. Turner Questions? Gt Get alerts about upcoming webinars. Join our mailing list!

52 Questions for Further Discussion 1. What influencers cause the most stress for you at work? 2. Do you feel comfortable communicating with your peers and/or manager(s) about your stress level? Why or why not? 3. What time management techniques do you use that helps you to achieve your priorities and meet deadlines? 4. What other stress management techniques do you use that helps you to reduce your stress level? 5. How does stress at work effect your personal life? 6. What specific takeaways did you gain from today s webinar that will help you better manage stress? Questions? Gt Get alerts about upcoming webinars. Join our mailing list!

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54 Please Complete Our Survey We d love your feedback about today s webinar. You will automatically receive a survey via e mail at the end of this webinar. The webinar recording will be available on the Invent Your Future website, by tomorrow. All attendees will receive an e mail with instructions. The webinar series is produced by Invent Your Future Enterprises, a professional ldevelopment company that specializes in the retention, development and acceleration of women leaders Invent Your Future Enterprises