Stress Management Workbook
Santa Cruz Veterinary Hospital
What are my reasons for taking this course?
What special concerns, issues, questions would I like to see included?
What do I hope to learn here?
What do I hope to accomplish with what I learn?
What is Stress?
What are the signs of Stress?
What are the effects of Stress?
Stress Reduction Now
Stressed is Dessert Spelled Backwards
Take a different View on Stress
- Understand the impact of stress on you and the workplace
- Identify what triggers stress
- Evaluate the options available to manage stress
- How to adopt a strategy and make it work for you
What Do You Think?
- What percentage of visits to primary care physicians are for stress related complaints?
- True or False – 40% of job turnover is job stress related
- What percentage of job related accidents are stress related?
The First Step to Managing Stress
Understand the different types of stress
- If affects how to management
- Type combinations are common
- Be clear about what it is first
Types of Stress
- Disturbs your sense of balance
•Lack of sleep
- Can be end result of acute or episodic stress
Stress and the Workplace
- 1 million workers/day are absent from work
- 50% of all workers show signs of burnout and job related stress
- 60 – 80% of work related accidents are stress related
- 90% of all stress suits are successful
It is Real!
- The physiological changes
The Second Step in Managing Stress
Know Your Triggers
What Will it Take?
The Dynamite Dozen
- Choose three techniques to try
- It will assist in productivity, positive outlook and sense of well being
- Water vs. other soft drinks
- Short and long term benefits
#3 Form A Posse
- Network of social support
- Agree to discuss options and action steps, not just venting
- If you can't change the situation, change the way you think about it
#6 Healthy Diet
- Stress requires addition nutrients
#7 Cognitive Behavioral Techniques
- Question sources of stress
#8 He who Laughs, Lasts
- Reverse the stress response
#10 Stressproof at Work
- Small, nutritious snacks and water
#11 De-clutter De-stress
- There is peace in organization
- Use visual stimulation, pictures, sounds, and smells
#12 Deep Breathing
- Go from chest breathing to abdominal breathing
- Try to build up to 40 of these breaths/day
- Use it in stressful situations as well
- Stress has a serious impact on our well being
- Understanding the stress type and trigger points are essential in management
- Individualize your plan to meet your needs
I am surprised that ........
My job hot spots are:
What About You?
- Everyone has an invisible bucket
- We are at our best when our buckets overflow – our worst when empty
- Everyone has an invisible dipper. We use it to fill or dip from others
- Whenever we choose to fill other's buckets, we in turn fill our own
- Dark City Veterinary Hospital
- "The meetings will continue until morale improves!"
8 Things You Can Do Now
1. It starts with You
2. Outshine Negative Culture
- 9 out of 10 people want to be around more positive people
- Go for the frequency of positive acts (1 to 5)
3. Save Your Own Life
- Stress, Anger and Hostility
- Physical and mental health effects
4. Prevent Bucket Dipping
- The distance between stimulus and response
5. It's A Group Thing
6. Make It A Surprise
- Unexpected is more appreciated
- It doesn't have to be a something
7. Use 'The Titanium Rule'
- "Do onto others the way that they would prefer"
- Ask yourself "What kind of praise do they like best?" "What are their "hot" buttons?"
8. It Can Be Funny
He who laughs, lasts
- Carry a childhood photo or toy to remind you to keep the child in you