ADDRESS YOUR

STRESS

WHAT YOU CAN CHANGE, IMPROVED

AND CONTROL TO MODERATE THE
EFFECTS OF STRESS AT WORK, REST
AND PLAY.
 EFFECTS OF STRESS
 IT CAN BE AT USEFUL FORCE, WHICH
CAN MOTIVATE US, INITIATE ACTION
AND PROVIDE THE DRIVE TO GET US
THROUGH LIFE’S CHALLENGES.
 HOWEVER, SITUATIONS WHICH ARE
PROLONGED, OF INCREASED
INTENSITY, OR GET OF CONTROL CAN
HAVE NEGATIVE EFFECTS- REFERRED
TO AS “RED FLAGS”.
 THE MOST COMMON RED
FLAGS ARE:
 PHYSICAL
 HEADACHES
 DRYMOUTH
 MUSCLE TENSION AND
 FATIGUE
 EMOTIONAL
 INCREASE IN ANGER,
 FEAR
 DEPRESSION AND
 ANXIETY
 BEHAVIORAL
 IRRITABILITY
 SHORTHENED TEMPER
 SLEEPING DIFFICULTIES
 CHANGES IN APPETITE
 THINKING
 POOR CONCENTRATION
 FORGETFULNESS, INDECISION AND
 NEGATIVITY
 WHERE DOES YOUR STRESS
COME FROM?

 IDENTIFY YOUR STRESS

ANSWER:
 FROM ANY ASPECT OF YOUR LIFE.

 FROM WORK, RELATIONSHIPS AND OTHER KEY

LIFE RESPONSIBILITIES.
 STRESS BUSTERS
 ACKNOWLEDGE STRESS.
 GET THINGS INTO PERSPECTIVE: DON’T MAKE
MOUNTAINS OUT OF MOLE HILLS. (A DIFFICULT
SITUATION IS ONLY AS STRESSFUL AS YOU ALLOW IT
TO BE.)
 WARM BATHS, SAUNAS, SHOWERS & SPAS.
 EXERCISE BURNS OFF THE STRESS HORMONES
(ADRENALIN – “FIGHT OR FLIGHTY”, ENDORPHINS-
IMPROVE YOUR MOOD, OXYGENATION.)
 THE FUNNY SIDE.
 MUSIC, MUSIC, MUSIC.
 MENTAL REHEARSAL AND POSITIVE SELF TALK.
 YOU ARE ALLOWED TO MAKE MISTAKES.
 TALK TO SOMEONE; WRITE TO YOURSELF.
 QUALITY SLEEP: REM SLEEP.
To enhance the immune system and offers a variety of other
physical benefits.
 REM (rapid eye movement)

 De stressing before you go to bed

 Enemies of quality sleep-

 Alcohol
 Caffeine
 Noise
 Poor ventilation
 Overheating and ironically
 sleeping
 DE-STRESS YOUR DESK: YOUR MOST VALUABLE PIECE
OF REAL ESTATE.
 BEATING PROCRASTINATION
 PROCRASTINATION RESULTS
 Debilitating effect
 Build-up of unfinished tasks or
 “In-completions”
 SYSTEM TO ASSIST IN IDENTIFYING INCOMPLETIONS,
PRIORITIZING ACTIONS AND SETTING DEADLINES TO
MAKE THINGS HAPPEN
 Empty your mind of the buzz of completions by writing them on a “to
do” list.
 Rate each activity from 1-10 i.e. Least to most urgent.
 Document a ‘to be completed by’ date.

Note: For projects that is large,

 Break them down into smaller task and set deadlines for each part.
 Repeat this activity weekly to limit future procrastination.
 Sample exercise on how you can tidy up some
“QUALITY OF LIFE” issues.
Answer it with a true or false. (T/F).
 PHYSICAL ENVIRONMENT
 My home is clean and tidy.
 My personal files, papers, and receipts are neatly filed away.
 My car is in excellent condition.
 My bed is made daily.
 I enjoy where I am living.
 My clothes are all clean, ironed and put away.
 WELLBEING
 I enjoy good health.
 I eat 3 pieces of fruit per day.
 I am happy with my weight.
 I drink 6-8 glasses of water per day.
 I have attended to my annual dental and medical checkups.
 I watch less than 5 hrs of TV per week.
 I exercise 3 times a week.
 MONEY
 I save at least 10% of my income.
 I pay my bills on time.
 I know how much I am worth.
 I have a financial plan for next year.
 I live within my means and minimise personal debt.
 My assets are well assured.
 RELATIONSHIPS
 I get on well with my coworkers.
 I do not gossip about others.
 I always tell the truth.
 I have a best friend.
 I am aware of my wants and needs and take care of them.
 I put people first, results second.

NUMBER OF
TRUE RESPONSES:
YOU SHOULD HAVE AROUND 10-15
QUESTIONS TRUE.
For those questions FALSE, tackle one each
week until they are completed, or at least
consider setting long-term goals for others that
may take longer to achieve. Write your goals
down and put your notes where you can see
them often, like on the fridge or in the front of
your diary.
You will be amazed at how helpful these
activities are in enhancing your mental freedom,
happiness, and productivity, and ultimately
leaving you LESS STRESSED.
 TIME ON YOUR SIDE

Time - or rather, a lack of it - is one of the

main sources of stress in life.
 IDENTIFY YOUR TOP TEN (10) TIME
Wasters:
Example:
 Computer games
 Standing in queues

 Reading and answering non urgent

 e-mail

 –10. Etc.

Then reduced or eliminate the time you

spend on at least five of them.
 HERE ARE SOME OTHER TIMELY
TECHNIQUES YOU CAN USE:
 GET INTO THE LIST HABIT
 Create a daily “To- do” list first thing in the morning, or make one for
the following before you leave work.
 Tackle all the “must do’s first, so that you can have some ‘FREE’ time
to do things you enjoy.
 Write down what you are going to do in your day and watch your
tasks fall into order.
 AVOID “LIST-LOCK”-
 Don’t think you have to stick to a list when your priorities change.
Make sure you rethink and revise your list to match reality.
 BE ASSERTIVE/AGGRESSIVE
 Learn to speak up if your work is getting on top of you.
 Learn to say NO when you have taken on all that can handle.
 Don’t believe that putting in excess hours equals output. Planning is
the key to getting a task done in a timely manner. It ensures that
mistakes are limited and time is efficiently used.
 IMPROVED PERSONAL
EFFECTIVENESS
 BE PRO-ACTIVE
 Take control of the situation and your life. Maybe you can’t
change others, but you can change yourself.
 BEGIN WITH THE END IN MIND
 What would you like your life to be like in one year five years,
ten years?
 Plan where you want to go, and then work out how you are
going to get there. This will give direction and help stop other
influences from controlling your life.
 PUT FIRST THINGS FIRST
 Prioritize and decide what is important to you, and concentrate
your time, energy, and emotions on those things.
 THINK WIN-WIN
 Think of strategies that will benefit both yourself and others.
This will not only ensure harmony but will also build better
relationships.
 SEEK FIRST TO UNDERSTAND, THEN TO BE
UNDERSTOOD
 Use your listening skills and step into the person’s shoes. You
will gain empathy for others, and they will be more willing to
hear your story.
 SYNERGISE
 Work together to achieve more. This is where two or more
people work together to create a better solution than either
could achieve alone.
 SHARPEN THE SAW
 Regularly take time to renew yourself. This gives you the energy
and zest to live life. Care for your body, your brain and your
emotions.
 A-Z OF STRESS MANAGEMENT
 Always take time for yourself: at least 30 minutes
everyday.
 Be aware of your own stress meter: know when to step
back and cool down.
 Concentrate in controlling your own situation, without
controlling everybody else.
 Daily exercise will burn off the stress chemicals.
 Eat lots of fresh fruit, veggies, bread, and water: give
your body the best to perform at its best.
 Forgive others don’t hold grudges, and be tolerant- not
everyone is as capable as you.
 Gain perspective on things: how important is the issue?
 Hugs and kisses and laughter: have fun and don’t be
afraid to share your feelings with others.
 Identify stressors and plan to deal with them better next
time.
 Judge your own performance realistically: don’t set goals
out of your own reach.
 Keep a positive attitude: your outlook will influence
outcomes and the way others treat you.
 Limit alcohol, drugs and their stimulants: they affect
your perception and behavior.
 Manage money well: seek advice and save at least 10%
of what you earn.
 No is a word you need to learn to use without feeling
guilty: commit yourself only to what you can achieve
realistically.
 Outdoor activities by yourself or with friends and family
can be a great way to relax:
 don’t forget your 30+ sunscreen.
 Play your favorite music rather than watching TV.
 Quit smoking: it is stressing your body daily, not to
mention slowly killing you too.
 Relationships: nurture and enjoy them, learn to listen
more and talk less.
 Sleep well: with a firm mattress and supportive pillow;
don’t overheat yourself and allow plenty of ventilation.
 Treat yourself once a week with a massage, dinner out,
the movies; moderation is the key.
 Understand things from the other person’s point of view.
 Verify information from the source before exploding.
 Worry less: it really does not get things completed
better or quicker, in fact it usually causes more mistakes
and troubles.
 Xanadu: regularly retreat to your favorite space
regularly: make holidays a part of your yearly plan and
budget.
 Yearly goal setting: plan what you want to achieve
based on your priorities in your career, relationships,
health etc.
 Zest for life: each day is a gift; smile and be thankful
that you are a part of the bigger picture.