1、STRESS management!,Ryan corperate trainer sunrise education training school,Stress is a natural part of life. We all experience stress,Stress,Like it or not, we encounter stress every day.,lin meimei passed away at 43,too much stress can cause or exacerbate suicidal feelings.,哥哥，你在天国还好吗？,BEIJING - C
2、hinese police said Saturday that a disgruntled man set a fire that roared through a commuter bus Friday in Xiamen, leaving 47 people dead including himself, Chinese state media reported.The suspect was identified as Chen Shuizong, 59. Police found a suicide note at his home and family members were q
3、uoted as saying he had been petitioning the government over the denial of social security benefits.,too much stress can be catastrophic.,The Xinhua news service reported that notes found in Chens home showed he was unhappy and pessimistic about his life, and planned the arson to vent personal grieva
4、nces.Family members were quoted on microblog sites as saying that Chen had been petitioning for years to correct an error in his age on his registration documents that prevented him from receiving social security benefits.In 2009, an unemployed man in Chengdu killed himself and 26 others by setting
5、fire to a bus.,CLASS DESIGN,PARSING STRESS FACING STRESS MANAGING STRESS,for yourself,The kids wont stop screaming, your boss has been hounding you because you turned a report in late, and you owe the IRS thousands of dollars you dont have. Youre seriously stressed out.,Stress is actually a normal p
6、art of life. At times, it serves a useful purpose. Stress can motivate you to get that promotion at work, or run the last mile of a marathon,压力水平,行为绩效,有压力一定是坏事么？ 压力影响行为的规律,最高绩效表现,一般压力范围,压力不足，懈怠无聊,压力超载，燃料烧尽,过度压力的危害：压力疾病模式,生活情境 觉知压力 情绪觉醒 生理觉醒 疾病,But if you dont get a handle on your stress and it becom
7、es long term, it can seriously interfere with your job, family life, and health. More than half of Americans say they fight with friends and loved ones because of stress, and more than 70% say they experience real physical and emotional symptoms from it.,to learn why you get stressed out, and how th
8、at stress might be affecting your health.,Causes of StressEveryone has different stress triggers. Work stress tops the list, according to surveys. Forty percent of U.S. workers admit to experiencing office stress, and one-quarter say work is the biggest source of stress in their lives.,Being unhappy
9、 in your jobHaving a heavy workload or too much responsibilityWorking long hoursHaving poor management, unclear expectations of your work, or no say in the decision-making processWorking under dangerous conditionsBeing insecure about your chance for advancement or risk of terminationHaving to give s
10、peeches in front of colleaguesFacing discrimination or harassment at work, especially if your company isnt supportive,Life stresses can also have a big impact. Examples of life stresses are:The death of a loved oneDivorceLoss of a jobIncrease in financial obligationsGetting marriedMoving to a new ho
11、meChronic illness or injuryEmotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)Taking care of an elderly or sick family memberTraumatic event, such as a natural disaster, theft, rape, or violence against you or a loved one.,Sometimes the stress comes from inside, rather tha
12、n outside. You can stress yourself out just by worrying about things. All of these factors can lead to stress,Fear and uncertainty. When you regularly hear about the threat of terrorist attacks, global warming, and toxic chemicals on the news, it can cause you to be stressed, especially because you
13、feel like you have no control over those events. Fears can also hit closer to home, such as being worried that you wont finish a project at work or wont have enough money to pay your bills this month.,Attitudes and perceptions. How you view the world or a particular situation can determine whether i
14、t causes stress,Attitudes and perceptions.For example, if your television set is stolen and you take the attitude, Its OK, my insurance company will pay for a new one, youll be far less stressed than if you think, My TV is gone and Ill never get it back! What if the thieves come back to my house to
15、steal again? Similarly, people who feel like theyre doing a good job at work will be less stressed out by a big upcoming project than those who worry that they are incompetent.,Unrealistic expectations. No one is perfect. If you expect to do everything right all the time, youre destined to feel stre
16、ssed when things dont go as expected.,. Change. Any major life change can be stressful - even a happy event like a wedding. More unpleasant events, such as a divorce, major financial setback, or death in the family can be significant sources of stress.,Your stress level will differ based on your per
17、sonality and how you respond to situations. Some people let everything roll off their back. To them, work stresses and life stresses are just minor bumps in the road. Others literally worry themselves sick.,Effects of Stress on Your HealthWhen you are in a stressful situation, your body launches a p
18、hysical response. Your nervous system springs into action, releasing hormones that prepare you to either fight or take off. Its called the fight or flight response, and its why, when youre in a stressful situation, you may notice that your heartbeat speeds up, your breathing gets faster, your muscle
19、s tense, and you start to sweat. This kind of stress is short-term and temporary (acute stress), and your body usually recovers quickly from it.,But if your stress system stays activated over a long period of time (chronic stress), it can lead to more serious health problems. The constant rush of st
20、ress hormones can put a lot of wear and tear on your body, causing it to age more quickly and making it more prone to illness.,If youve been stressed out for a short period of time, you may start to notice some of these physical signs:HeadacheFatigueDifficulty sleepingDifficulty concentratingUpset s
21、tomachIrritability,When stress becomes long-term and is not properly addressed, it can lead to a number of more serious health conditions, including:DepressionHigh blood pressureAbnormal heartbeat (arrhythmia)Hardening of the arteries (atherosclerosis)Heart diseaseHeart attackHeartburn, ulcers, irri
22、table bowel syndromeUpset stomach - cramps, constipation, and diarrheaWeight gain or lossChanges in sex driveFertility problemsFlare-ups of asthma or arthritisSkin problems such as acne, eczema, and psoriasisManaging your stress can make a real difference to your health. One study showed that women
23、with heart disease lived longer if they underwent a stress management program.,When stress becomes long-term and is not properly addressed, it can lead to a number of more serious health conditions, including:DepressionHigh blood pressureAbnormal heartbeat (arrhythmia)Hardening of the arteries (athe
24、rosclerosis)Heart diseaseHeart attackHeartburn, ulcers, irritable bowel syndromeUpset stomach - cramps, constipation, and diarrheaWeight gain or lossChanges in sex driveFertility problemsFlare-ups of asthma or arthritisSkin problems such as acne, eczema, and psoriasisManaging your stress can make a
25、real difference to your health. One study showed that women with heart disease lived longer if they underwent a stress management program.,EMOTIONAL PROBLEM,CONFILICT WITH YOUR BELIF AND VALUE,JOB CHANGES,YOUR RELATIONSHIP,IN FAMILY,YOUR HEALTH,STRESS MANAGEMENT TECHNIQUES THAT WORK!,Adapted from Dr
26、 Margaret Wehrenberg,MANAGING STRESS,Can control, reduce and even eliminate anxiety & stress symptoms!Can learn strategies and techniques that provide stress relief!,MANAGING STRESS,Can control, reduce and even eliminate anxiety & stress symptoms!Can learn strategies and techniques that provide stre
27、ss relief!,Slowly inhale counting one, pause for a moment and slowly exhale counting twoSlowly inhale counting three, pause for a moment and slowly exhale counting four.Continue inhaling and counting four and exhaling,BREATHING,STAY IN THE PRESENT,Worry about the future and regrets about the past ke
28、ep you stressed and away from enjoying the moment!May manage distress by focusing on the present!Can control focus by what you pay attention too!,MINDFUL AWARENESS,Close your eyes & Breathe,Notice your body, how the heart beats, how the intake of air feels, how the stomach feels,MINDFUL AWARENESS,Ke
29、ep your eyes closedShift your awareness away from the body to everything else that you can smell, hear, sense and feel through your skin!,WORRY WELL, BUT ONLY ONCE,Some worries need to be faced & dealt with directly so that they do not get out of control!10 Minutes is usually plenty of time to worry
30、 well!Then stop the worry, as it is counterproductive,WORRY WELL PLAN,HOW TO DEAL WITH THE WORRIES!Worry through all the issuesDo all necessary now to copeSet a future time to think about worryWrite the time on calendarIf & when the thought/worry pops up, say STOP I already Worried!Change and divert
31、 thoughts to something else,PLANNING NOT WORRYING,A good plan does not need constant review!A worried person will review the plan over and over and over!Ruminating does not equal Planning!The round robin of re-planning leads to more ruminating and stress,GOOD PLANNING,Concretely identifying a proble
32、mList the problem solving optionsSelect one of the optionsWrite out a plan of action,Top ten most stressful job in usa,Enlisted Soldier USAFirefighter Airline PilotMilitary GeneralPolice Officer,Event CoordinatorPublic Relations ExecutiveCorporate Executive (Senior)PhotojournalistTaxi Driver,in chin
33、a,Corporate Executive (Senior) Financial Accountant Sales personnel Financial consultant Architect Medical personnel HR supervisor IT programmer Journalist or editor Administration staff In China,STRESS IS NUMBER ONE NIGHTMRE,SOCIETY,LIFE,FAMILY,JOB,YOUR STRESS,Stress,It is what we choose to do with
34、 our stressors and our distress that is the key to managing stress!,压力来源之三问,压力是天生的！谁生了你？-父母好吗？他们会给你压力吗？压力是自找的！会要结婚吗？-是自找吗？婚姻是否给你压力了？压力是自造的！会要孩子吗？-孩子好吗？他是否给你压力了？,佛经,怕死引起肺癌 对立引起乳癌 业务纠纷引起直肠癌 怀恨引起肝癌 心灵空虚引起骨癌 家庭失和引起胃癌,压力与什么有关？,与时间有关与能力有关与性格有关与环境有关,与经济有关与上司有关与职务有关与期望有关,压力产生的关键,标准太高能力不足心生妄想,Coping,How do o
35、thers cope with stress?,Coping,“The crisis of today is the joke of tomorrow.” H.G. Wells,Coping,“Dont worry about the things you cant control, because if you cant control them they are not worth worrying about.” Yogi Berra,Coping,I realize life is too short and too precious to let myself get upset o
36、ver trivial things. Kobe Bryant,Coping,“The art of being wise is knowing what to overlook.” Dr. William James,Coping,“Believe that you are defeated, believe it long enough, and it is likely to become a fact.” Dr. Norman Vincent Peale,Coping,“Misery is a communicable disease.” Martha Graham.,Coping,“
37、Good timber does not grow with ease; the stronger the wind, the stronger the trees!” William Marriott,Coping,“Although the world is full of suffering, it is also full of the overcoming of it.” Helen Keller,Coping,“One of the keys to reducing stress isnt just removing negative experiences from your l
38、ife, but adding positive ones!” Berkeley Health Letter,Coping,“The best cure for worry, depression and brooding is to go forth and try to lift the gloom of somebody else.” Arnold Bennett,Coping,“Play so that you may be serious” Anacharsis,Coping,“Relax. Only dread one day at a time.” Anonymous,Coping,“As you move ahead, pass on your optimism and faith to the next generation.” Vernon Jordan,Coping With Stress,Learn from others.Laugh!Alter your perspectiveLet go!Manage what you can!,
