BÀI GIẢNG QUẢN LÝ CĂNG THẲNG_PP Stress Management to Trainees What is stress? Stress is the way we react – physically and emotionally to CHANGE A normal part of life and job Reponses our bodies and minds have to demands placed on them. Stress is the sense of concentrationanxiety we feel when faced with a new challenging situation. ...................
Stress Management What are we here for? • We are here for YOU! • Write down one thing that you expect to get out of this training or questions that you would like answered Stress in the workplace “Recent statistics show that 75% of workers indicate they feel stress on the job” –Managing Stress by Kristen C Brewer, 1995 Plan for today • What stress means to you • Cumulative Stress/ Burnout • Basic Stress Management Stress relief We don’t want to stress you out, so let’s have some fun too! General Adaptation Syndrome (Hans Selye) Begin task Complete task Coping skills Body relaxes Day to day activities What is stress? • Stress is the way we react – physically and emotionally - to CHANGE • A normal part of life and job - Reponses our bodies and minds have to demands placed on them • Stress is the sense of concentration/anxiety we feel when faced with a new challenging situation Definition of Day to Day Stress (EuStress – Positive Stress ) • A motivating force to accomplish tasks and move through life – Daily chores and routines – Challenges of daily life Healthy worry Positive Energy Rituals SPIRITUAL Belief The Serenity Prayer Lord, help me to change the things I can change, to live with the things I can’t change, and to have the wisdom to know the difference Value and purpose Me Source: The Power of Full Engagement, Jim Loehr and Tony Schwartz What is conflict? Positive conflict vs negative conflict • String game steps to managing conflict • Step 1- take responsibility for dealing with conflict • Step 2- Uncover, Define and Discuss the real conflict • Step 3- Ask questions and listen (Practice intentional listening) • Step 4- Set goals and create and action plan • Step 5- Follow up Sources of Team Stress Workplace stress is usually the result of: - high demands on the job & lack of control concerning those demands, - poor day to day organization/time management - poor communication - unsupportive work environment - Lack of work-life balance Problems arise when stress in the working place becomes the rule rather than the exception Source: Tools for Team Leadership: Delivering the X-Factor in Team eXcellence by Gregory E Huszczo To Relieve Cumulative Stress (ICRC, 1994) • Accept the fact that you can not take care of others without first taking care of yourself • Understand that stress is inherent to humanitarian work, since the very high objectives of such work are unattainable • Avoid overwork, long hours in the office, lack of time for personal life, harmful stimulants and excessive excitement Cách phòng tránh mệt mỏi cảm xúc • Chấp nhận Stresors thực tế sống • Nan đề mang tính tổ chức thiết chế, khơng nhằm vào cá nhân • Tìm kiếm giải pháp, khơng trách cứ, đổ lỗi • Độ lượng với khác biệt cá nhân Cách phịng tránh mệt mỏi cảm xúc • Thể hỗ trợ cách rõ ràng, thẳng thắn nhiệt tình hình thức khen ngợi, thể cam kết với nhân viên hành động cụ thể • Cởi mở giao tiếp • Mức độ đồn kết hợp tác cao • Linh hoạt vai trị cơng việc • Khơng lạm dụng chất kích thích Definition of Critical Incident Stress (CIS) • A combination of reactions resulting from exposure to a sudden, violent, disruptive event(s) which is beyond the range of normal human reactions • Disrupts one sense of control; It’s perceived as a life threat • It demands immediate attention and energy to manage • Can interfere with one’s ability to function during or after the event • The response is a normal response to a abnormal event Example of Critical Incidents • Natural disasters • Multiple casualty accidents Being a victim • Sexual or physical assaults • Death of a child • Personal threat of death • Hostage taking • Traumatic death in family • Line of duty death • War • Health disasters • Terrorist activities Being in the area Learning about the incident Being a witness Coping with CIS The Don’ts • Don’t think you are crazy • Don’t blame yourself; or think badly about yourself • Don’t try to resist recurring thoughts, dreams, flashback • Don’t withdraw from family and friends • Don’t think you are the only one affected • Don’t drink alcohol excessively • Don’t have unrealistic expectations for recovery; it will take time Coping with CIS The Do’s • • • • • • • • • • Expect to event to bother you Tlak to trusted coworker, friend, pastor, cousellor Remind yourself that your reactions are noramal Spend time with family & friends Maintain a balance diet; minimum caffeine & sugar Exercise daily, moderate basis Take tiem for leisure Minimum use of alcohol and drug Treat yourself especially well, you deserve it If symptoms persist, seek assistance Personal Stress Contract Using the stress relief tools we have given you, make a plan to practice one or more activities at least once a day for a week. It is usually helpful to: • Pick an activity that you think you will enjoy • Set aside a time during the day when you will it • Come up with a plan for how you can avoid interruptions • Determine an alternate time or activity if you can’t the first one you selected • Find an ally that will help you reach your goal (encourage you, check on your progress, the activity with you) Thank you! ... Brewer, 1995 Plan for today • What stress means to you • Cumulative Stress/ Burnout • Basic Stress Management Stress relief We don’t want to stress you out, so let’s have some fun too! General Adaptation... Mental and Emotional Stress? What causes stress in my life? Symptoms of Physical, Mental and Emotional Stress? How I react to stress? Cumulative Stress & Our immune system • Ongoing stress suppresses... ways to relief the negative stress in our lives! Let’s brainstorm • What are some ways that we can alleviate stress in our lives? Eliminating negative stress We can stop the cycle of negative stress: