stress-happens压力管理

1、STRESS management!Ryan corperate trainer sunrise education training schoolStress is a natural part of life. We all experience stress StressLike it or not, we encounter stress every day. lin meimei passed away at 43 lin meimei passed away at 43 哥哥，你在天国还好吗？哥哥，你在天国还好吗？BEIJING - Chinese police said Satu

2、rday 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 quoted as saying he had

3、been petitioning the government over the denial of social security benefits. too much stress can be catastrophic. vThe 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 grievances.vFamily members w

4、ere 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.vIn 2009, an unemployed man in Chengdu killed himself and 26 others by setting fire to a bus. CLASS

5、 DESIGN for yourselfvThe 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 part of life. At times, it serves a useful purpose. Stress can moti

6、vate you to get that promotion at work, or run the last mile of a marathon压力水平压力水平行行为为绩绩效效有压力一定是坏事么？有压力一定是坏事么？ 压力影响行为压力影响行为的规律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 becomes long term, it can seriously interfere with y

7、our 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 that stress might be affecting your health.Causes

8、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 in your jobHaving a heavy workload or too much re

9、sponsibilityWorking 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 speeches in front of colleaguesFacing discriminatio

10、n or harassment at work, especially if your company isnt supportiveLife 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 homeChronic illness or injuryEmotional problems (depr

11、ession, 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 than outside. You can stress yourself out just by worry

12、ing about things. All of these factors can lead to stressFear 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 feel like you have no control over those events. Fear

13、s 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 it causes stressAttitudes and perceptions.For example,

14、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 steal again? Similarly, people who feel like theyre doi

15、ng 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 stressed when things dont go as expected. Change. Any major

16、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 personality and how you respond to situations. Some people let

17、 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 physical response. Your nervous system springs into action, r

18、eleasing 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 muscles tense, and you start to sweat. This kind of stress is shor

19、t-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 stress hormones can put a lot of wear and tear on your body, ca

20、using 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 stomachIrritabilityWhen stress becomes long-term and is not pr

21、operly 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, irritable bowel syndromeUpset stomach - cramps, constipation, and

22、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 with heart disease lived longer if they underwent a stress man

23、agement 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 (atherosclerosis)Heart diseaseHeart attackHeartburn, ulcers, irritab

24、le 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 wit

25、h heart disease lived longer if they underwent a stress management program.EMOTIONAEMOTIONAL L PROBLEMPROBLEMCONFILICT WITH CONFILICT WITH YOUR BELIF AND YOUR BELIF AND VALUEVALUEJOB CHANGESYOUR RELATIONSHIP IN IN FAMILFAMILY YYOUR YOUR HEALTHHEALTHSTRESS MANAGEMENT TECHNIQUES THAT WORK!Adapted from

26、 Dr Margaret WehrenbergMANAGING STRESSCan control, reduce and even eliminate anxiety & stress symptoms!Can learn strategies and techniques that provide stress relief!MANAGING STRESSCan control, reduce and even eliminate anxiety & stress symptoms!Can learn strategies and techniques that provi

27、de stress 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 BREATHINGSTAY IN THE PRESENTWorry about the future and regrets about the pas

28、t keep 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 AWARENESSClose your eyes & BreatheNotice your body, how the heart beats, how the intake of air feels, how the stomach feelsMINDFUL AWARENES

29、SKeep 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 ONCESome 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

30、worry well!Then stop the worry, as it is counterproductive WORRY WELL PLANHOW TO DEAL WITH THE WORRIES!vWorry through all the issuesvDo all necessary now to copevSet a future time to think about worryvWrite the time on calendarvIf & when the thought/worry pops up, say STOP I already Worried!1.Ch

31、ange and divert thoughts to something elsePLANNING NOT WORRYINGA 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 stressGOOD PLANNINGvConcretely identify

32、ing a problemvList the problem solving optionsvSelect one of the optionsvWrite out a plan of action Top ten most stressful job in usa vEnlisted Soldier USAvFirefighter vAirline PilotvMilitary GeneralvPolice Officer vEvent CoordinatorvPublic Relations ExecutivevCorporate Executive (Senior)vPhotojourn

33、alistvTaxi Driver in chinavCorporate Executive (Senior) vFinancial Accountant vSales personnel Financial consultant Architect Medical personnel HR supervisor IT programmer Journalist or editor Administration staff In China STRESS IS NUMBER ONE NIGHTMRE SOCIETY LIFEFAMILY JOBStressIt is what we choos

34、e to do with our stressors and our distress that is the key to managing stress!压力来源之三问压力来源之三问压力是天生的！压力是天生的！v谁生了你？谁生了你？-父母好吗？他们会给你压力吗？父母好吗？他们会给你压力吗？压力是自找的！压力是自找的！v会要结婚吗？会要结婚吗？-是自找吗？婚姻是否给你压力了？是自找吗？婚姻是否给你压力了？压力是自造的！压力是自造的！v会要孩子吗？会要孩子吗？-孩子好吗？他是否给你压力了？孩子好吗？他是否给你压力了？佛经佛经 怕死引起肺癌怕死引起肺癌 对立引起乳癌对立引起乳癌 业务纠纷引起直肠

35、癌业务纠纷引起直肠癌 怀恨引起肝癌怀恨引起肝癌 心灵空虚引起骨癌心灵空虚引起骨癌 家庭失和引起胃癌家庭失和引起胃癌压力与什么有关？压力与什么有关？v与时间有关v与能力有关v与性格有关v与环境有关v与经济有关v与上司有关v与职务有关v与期望有关压力产生的关键压力产生的关键CopingHow do others cope with stress?Coping“The crisis of today is the joke of tomorrow.” H.G. WellsCoping“Dont worry about the things you cant control, because if you cant control them they are not worth wo