BAIN人力资源 - 工作态度-LivingwithStress.ppt

1、bc,Living with Stress,December 1998,Copyright 1998 Bain others discover it over time - their purpose is revealed to them very much like the clues in a treasure hunt, one clue at a time.,11,LivingwithStress,Positive vs. Negative Stress,Positive and negative stress impact us very differently.,Positive

2、 Stress,Negative Stress,Provides the tension necessary to make us stronger Gears us up to meet the demands of a situation Compels us to action,Wears us down Can lead to feelings of mistrust, anger, rejection, or depression Can lead to minor or serious illness,Deadlines, competition, confrontations,

3、and even our frustrations and sorrows, can add depth or excitement to our lives,Doing things that we dread to do can sap our energy and cloud our judgment,12,LivingwithStress,Signs of Stress,Signs of Positive Stress,Signs of Negative Stress,Sense of excitement,Ability to get a lot of things done and

4、 be naturally charged to take on more,Feeling that time is passing by quickly because you are fully engaged in the activity,Belief that things happen with ease,Feeling that extraordinary results are produced, almost as if by magic,Feeling healthy,Sense of dread, resentment, anger or frustration,Feel

5、ing drained of energy,Feeling that time drags on. You are aware of time ticking away or you are watching the clock as you laboriously work on an activity,Belief that almost everything is a struggle, a fight,Feeling that predictable results are produced and only after much suffering,Feeling lethargic

6、, sickly, or depressed,Ability to experience a full range of emotions,Feeling stuck in one type of emotion,Sense of peace and rightness with life,Sense of chaos and confusion in life,Here are some common signs of positive and negative stress.,13,LivingwithStress,Agenda,What is Stress? Negative Stres

7、s Overload Symptoms Managing Stress Defining Your Life Purpose Conducting a Personal Inventory Minimizing Vulnerability to Negative Stress Identifying Stress Trigger Events Stress Management Techniques Key Takeaways,14,LivingwithStress,Most people can deal with a small amount of negative stress regu

8、larly or a large amount for a short time. If you are experiencing the following negative stress overload symptoms, you may have gone beyond your optimal level.,Negative Stress Overload Symptoms (1 of 2),Many colds Frequent bouts of flu Allergies Many low grade infections Hives Feeling generally unwe

9、ll or sick Sores in mouth Strep throat Mononucleosis,Poor memory Daydreaming Indecisiveness Mental confusion Racing thoughts Conviction that everything turns our for the worst Difficulty falling asleep Poor judgment Difficulty concentrating Preoccupation,Feeling that things are getting out of contro

10、l Anxiety or panic Frustration Anger and irritation Feeling desperate, hopeless Feeling trapped, helpless Feeling blue or depressed Feeling guilty Feeling self-conscious Feeling restless,Immune System,Cognitive System,Emotional System,15,LivingwithStress,Negative Stress Overload Symptoms (2 of 2),Sy

11、mpathetic Nervous System,Muscular System,Tight muscles or muscular aches Nervous ticks Stuttering; voice shaky or strained Frowning, wrinkling forehead Tension headaches Bruxism (grinding or clenching teeth) Jaw pain or ache Pacing, finger- or foot-tapping, difficulty sitting still Trembling or shak

12、ing Back pain,High blood pressure Dizziness Palpitations Sweaty palms, increased perspiration Cold hands or feet Rapid heart beat Sudden bursts of energy Migraine headaches Chest pain Shortness of breath,Parasympathetic Nervous System,Change in appetite Nausea Stomach pains or cramps Acid stomach, h

13、eartburn Problems with urination Constipation Diarrhea Frigidity or impotence Dry mouth or throat Difficulty swallowing,Arthritic joint pain Unusual changes in body Diabetes Skin rashes or pimples Fatigue, feeling tired Infertility Bloating, water retention Excessive thirst Changes in skin color (e.

14、g., gray pallor),Endocrine System,16,LivingwithStress,Make Different Choices,It is ultimately up to you to take responsibility for your actions and to make choices differently in order to reduce your level of negative stress.,The definition of insanity is someone who continues to take the same actio

15、ns but expects a different result. -Sigmund Freud,17,LivingwithStress,Agenda,What is Stress? Negative Stress Overload Symptoms Managing Stress Defining Your Life Purpose Conducting a Personal Inventory Minimizing Vulnerability to Negative Stress Identifying Stress Trigger Events Stress Management Te

16、chniques Key Takeaways,18,LivingwithStress,There are several actions you can take to manage stress.,Managing Stress,Define your life purpose Conduct a personal inventory Maintain good physical and emotional health to minimize your vulnerability to stress Identify stress trigger events and begin to e

17、xamine where you are out of alignment with your personal integrity and where you are not fulfilling your true purpose in life Moderate your physical and emotional reactions to stress by utilizing stress management techniques,19,LivingwithStress,You must be aware of when you are making choices that a

18、re not in alignment with your life purpose. Ask yourself the following questions to help you define your life purpose:,Life Purpose Exercise (1 of 2),Think about the times in your life when you felt that time stopped and you were fully present enjoying and engaged in what you were doing. What were y

19、ou doing? Who was involved? What are the similarities among these situations?,1.,2.,3.,Consider how you serve others (e.g., family, friends, charitable organizations). How do you feel about serving others? Resentful or thankful, satisfied or overwhelmed, a sense of pride or a feeling of being used?

20、Look at the areas that produce positive responses in you and ask the same questions as in part 1.,Look at what gives you meaning in your life right now.,20,LivingwithStress,Life Purpose Exercise (2 of 2),Look back at your life and think about your personal treasure hunt and the clues you have receiv

21、ed about your purpose in life. Map out the various clues and the directions in which they have led you. What was the last clue you found? Have you stopped looking for clues?,4.,My life purpose is:,Examine your answers to the previous questions. Look for common themes. Trust your intuition. With the

22、themes in front of you, write down your life purpose.,5.,Evaluate and challenge your life purpose every 6 months.,6.,21,LivingwithStress,Take time out to conduct a personal inventory and connect with your personal goals in the following areas.,Personal Inventory,Family,Work,Individual roles (How you

23、 are as an individual),Social being (How you relate to others),Environment,Finances,Area,What are my goals?,How can I achieve my goals?,22,LivingwithStress,Vulnerability to Stress,Get enough sleep; maintain a consistent schedule of sleep Eat well-balanced, nutritious meals Exercise for cardiovascula

24、r fitness Schedule open time each day for relaxation and fun; take breaks Maintain a positive and constructive attitude - do not be too hard on yourself Develop some mutually supportive relationships Moderate your use of stimulants such as nicotine, caffeine, and alcohol,You can minimize your vulner

25、ability to stress by maintaining good physical and emotional health.,23,LivingwithStress,Vulnerability to Stress Exercise (1 of 2),The following questionnaire will help you assess your vulnerability to stress.,24,LivingwithStress,Vulnerability to Stress Exercise (2 of 2),To determine your vulnerabil

26、ity to stress, assign the following scores to your responses on the previous page:,Almost always Often Sometimes Rarely Never,1 2 3 4 5,Now, total your score and compare with the results below:,0-15 16-30 31-45 46-60 61+,EXCELLENT! You are taking great care of yourself and have a very low stress ris

27、k. GREAT! You are at low risk for stress and manage your life well. GOOD! Your stress risk is moderate; now is the time to develop a plan to help you reduce your vulnerability to stress. DANGER! You are very vulnerable to stress; slow down and take better care of yourself. STOP! You are burned out.

28、Go on vacation.,To minimize your vulnerability to stress, you should strive to achieve an answer of “almost always” to each question,25,LivingwithStress,Stress Trigger Events Questionnaire (1 of 10),The following questionnaire was designed to help you define the areas of your life that are the most

29、and least stressful. There are six sections: 1. work 2. family 3. individual roles 4. social being 5. environment 6. finances In each section, for each event that applies to you, choose how stressful it is. Your choices are: not at all, a bit, somewhat, moderately, or very. Consider events that have

30、 affected you in the last 6 months or that you expect to affect you in the next 6 months.,By becoming aware of the events in your life that trigger stress, you can take responsibility for dealing with them and target your stress management techniques.,26,LivingwithStress,Stress Trigger Events Questi

31、onnaire (2 of 10),27,LivingwithStress,Stress Trigger Events Questionnaire (3 of 10),28,LivingwithStress,Stress Trigger Events Questionnaire (4 of 10),29,LivingwithStress,Stress Trigger Events Questionnaire (5 of 10),30,LivingwithStress,Stress Trigger Events Questionnaire (6 of 10),31,LivingwithStres

32、s,Stress Trigger Events Questionnaire (7 of 10),32,LivingwithStress,Stress Trigger Events Questionnaire (8 of 10),33,LivingwithStress,Not at all:,A bit or somewhat:,Moderately:,Very:,Choosing events that apply to you, but which you do not find stressful indicates your ability to manage stress well.,

33、We all need a certain amount of positive stress to motivate us to action. Generally speaking, when you find events in your life “A Bit” or “Somewhat Stressful”, you are more likely to manage both the events and the stress effectively.,Practice the stress reduction techniques provided in this module

34、to help you reduce your stress reactions to a level of “Somewhat Stressful”.,Some events in our lives are very stressful, especially if we have never experienced them before. Make any events that you find to be “Very Stressful” your top priority to bring to a more manageable level.,Use the following

35、 guide to interpret your responses.,Stress Trigger Events Questionnaire (9 of 10),34,LivingwithStress,Write down the events that you associate with very high stress. Then determine what actions you can take now to reduce your stress.,Stress Trigger Events Questionnaire (10 of 10),1. 2. 3. 4. 5. 6. 7

36、. 8. 9. 10.,Areas of Very High Stress,Actions I can to today to reduce my stress,35,LivingwithStress,Stress Management Techniques,Develop a positive attitude Be grateful for what you have Breathing relaxation technique Muscle relaxation technique Visualization relaxation technique Self awareness exe

37、rcise Tips for improving your work environment,These stress management techniques are described on the following pages.,36,LivingwithStress,Source: Adapted from Richard Carlsons Dont Sweat the Small Stuff. . . and Its All Small Stuff,A Positive Attitude,Developing a positive attitude can reduce stre

38、ss.,Take responsibility for all the events in your life. Do not blame others for things that go wrong in your life. Focus on the positive things you do. Give yourself credit for positive experiences. Do not dwell on negative events. Think optimistically. Anticipating a positive outcome will increase

39、 its likelihood, as well as your feeling of well-being. Strive for excellence, not perfection.,37,LivingwithStress,A Sense of Gratitude,Being grateful for what you have sets you up to get more of what you want.,Be thankful for what goes right. Do not dwell on what goes wrong. Be grateful for the ins

40、ights, feelings, and experiences to which challenges expose you. Keep a gratitude journal. At the end of each day, write down 5 things that you are grateful for that day.,Source: Adapted from Richard Carlsons Dont Sweat the Small Stuff. . . and Its All Small Stuff,38,LivingwithStress,Breathing Relax

41、ation Technique (1 of 2),This simple technique, practiced for 5 to 10 minutes twice a day, has been proven to clear the mind and reduce stress.,Set an alarm clock for 10 minutes from now so you will not worry about the time.,1.,2.,3.,4.,5.,Mentally scan your body, feet to head or head to feet, for t

42、ension and signs of stress. Try to relax any areas that feel tight.,Assume a comfortable position - either a traditional meditation position or a comfortably erect sitting position. Your spine should be straight, your hands folded in your lap, and your feet flat on the floor.,Close your eyes and tak

43、e a minute to clear your thoughts.,When you are ready, take a deep breath though your nose, and let the air out quietly through your mouth. Some people think of a word, phrase, or prayer as they do this. Others concentrate on breathing in and out. What you do is not important, it is the repetition t

44、hat matters.,39,LivingwithStress,Breathing Relaxation Technique (2 of 2),Notice your thoughts and let them passively drift by. Do not hold onto any of them. At first, you may be surprised by how many thoughts are in your mind, and you may find it difficult to let them go. But while your goal is to c

45、lear your mind, the goal is not as important as the process you are undertaking and your awareness of the process. Focus on your word, phrase, prayer, or breathing.,6.,7.,After about 5 minutes, begin to come back slowly. Let yourself begin to readjust to your setting and slowly open your eyes.,40,Li

46、vingwithStress,Muscle Relaxation Technique,This exercise involves tightening and releasing the muscles in your body that feel tense.,Sit or lie comfortably where you will not be disturbed for a few minutes.,1.,2.,3.,Close your eyes, and take a few slow, deep breaths.,Focus first on your feet. Slowly

47、 tighten the muscles in your feet and hold for three seconds. Then release the muscles, and allow them to relax fully.,4.,5.,Move up your body (legs, buttocks/pelvis, stomach, chest, arms, shoulders, neck, and face). Tighten each muscle group for three seconds and release the muscles and relax.,When

48、 you have finished, enjoy how relaxed your muscles feel for a few minutes.,41,LivingwithStress,Visualization Relaxation Technique,You can reduce stress by visualizing yourself in a pleasant, relaxing location.,1.,Sit comfortably in a place where you will not be disturbed for 5 minutes.,2.,Start by p

49、aying attention to the breath leaving and entering your nostrils. Raising awareness of this pattern can help you slow your breathing and make it smoother.,3.,Take a deep breath and, as you inhale, hear and see in your mind the work INHALE. As you slowly and gently exhale, hear and see the number 9 i

50、n your mind. Repeat this procedure, decreasing the exhaled number by one until you reach zero, when you should achieve a calm, relaxed state. If not, repeat this exercise until you feel relaxed.,4.,In your mind, construct a scene that is very pleasant and relaxing for you. This scene should not invo

51、lve you participating in any activity strenuous activity. For example, you might visualize yourself laying on the beach or sitting in a comfortable chair in front of a warm fireplace on a cold day.,5.,Develop as vivid a scene as possible. Use all of your senses to imagine how it would feel to be in

52、that situation, - e.g., the sounds of birds and waves, the salty scent of the ocean, the grains of sand under your hands, the pop and crackle of the fire, the warmth of the heat.,42,LivingwithStress,Self Awareness Exercise,Most of the time, we direct our attention to stimuli outside our bodies. This

53、 exercise allows you to practice paying attention to yourself.,1.,Focus your attention to sensations of the outer world and describe them (e.g., “I see fluorescent lights above my head,” “I hear a siren down the street”).,2.,Now, turn your attention to yourself and how you feel (e.g., “I feel tensio

54、n in my shoulders,” “I am thirsty,” “I am slouching in my chair”).,3.,Alternate between making observations of your outer world and yourself (e.g., “I see the water fountain by the wall, I feel a gurgling in my stomach, I heard the phone next door ringing, I am breathing deeply”).,By paying attentio

55、n to yourself, you will be able to identify symptoms of stress early,43,LivingwithStress,Tips for Improving Your Work Environment,You can improve your work environment in the following ways:,Bring items from home,Arrange your work area to be relaxing,Control your schedule,Your favorite mug Pictures

56、of family or friends A plant Cartoons that make you laugh,Use offset lighting, rather than overhead lighting Keep some healthy snacks in your desk Play calming music Create a personal drawer with things that are important to you,Take 10 minutes to center yourself before you begin working Take short stretch breaks every hour Get sun and fresh air during the day “Batch” your calls, retu