stress-happens壓力管理課件

STRESSmanagement!RyancorperatetrainersunriseeducationtrainingschoolSTRESSmanagement!1stress—happens壓力管理課件2stress—happens壓力管理課件3Stressisanaturalpartoflife.Weallexperiencestress

Stressisanaturalpartofli4StressLikeitornot,weencounterstresseveryday….Stress5linmeimeipassedawayat43

linmeimeipassedawayat46toomuchstresscancauseorexacerbatesuicidalfeelings.哥哥，你在天國(guó)還好嗎？toomuchstresscancauseor7BEIJING--ChinesepolicesaidSaturdaythatadisgruntledmansetafirethatroaredthroughacommuterbusFridayinXiamen,leaving47peopledeadincludinghimself,Chinesestatemediareported.ThesuspectwasidentifiedasChenShuizong,59.Policefoundasuicidenoteathishomeandfamilymemberswerequotedassayinghehadbeenpetitioningthegovernmentoverthedenialofsocialsecuritybenefits.toomuchstresscanbecatastrophic.BEIJING--Chinesepolicesaid8

TheXinhuanewsservicereportedthatnotesfoundinChen'shomeshowedhewas"unhappyandpessimisticabouthislife,andplannedthearsontoventpersonalgrievances."FamilymemberswerequotedonmicroblogsitesassayingthatChenhadbeenpetitioningforyearstocorrectanerrorinhisageonhisregistrationdocumentsthatpreventedhimfromreceivingsocialsecuritybenefits.In2009,anunemployedmaninChengdukilledhimselfand26othersbysettingfiretoabus.TheXinhuanewsservicer9

10CLASSDESIGNPARSINGSTRESS

FACINGSTRESS

MANAGINGSTRESSCLASSDESIGNPARSINGSTRESS11foryourselfThekidswon'tstopscreaming,yourbosshasbeenhoundingyoubecauseyouturnedareportinlate,andyouowetheIRSthousandsofdollarsyoudon'thave.You'reseriouslystressedout.foryourselfThekids12Stressisactuallyanormalpartoflife.Attimes,itservesausefulpurpose.Stresscanmotivateyoutogetthatpromotionatwork,orrunthelastmileofamarathonStressisactuallyanormalpa13壓力水平行為績(jī)效有壓力一定是壞事么？壓力影響行為的規(guī)律最高績(jī)效表現(xiàn)一般壓力范圍壓力不足，懈怠無(wú)聊壓力超載，燃料燒盡壓力水平行有壓力一定是壞事么？壓力影響行為的規(guī)律最高績(jī)效14stress—happens壓力管理課件15過(guò)度壓力的危害：

壓力—疾病模式

生活情境→覺(jué)知壓力→情緒覺(jué)醒→生理覺(jué)醒→疾病

過(guò)度壓力的危害：

壓力—疾病模式

生活情境→覺(jué)知壓力→情16stress—happens壓力管理課件17Butifyoudon'tgetahandleonyourstressanditbecomeslongterm,itcanseriouslyinterferewithyourjob,familylife,andhealth.MorethanhalfofAmericanssaytheyfightwithfriendsandlovedonesbecauseofstress,andmorethan70%saytheyexperiencerealphysicalandemotionalsymptomsfromit.Butifyoudon'tgetahandle18tolearnwhyyougetstressedout,andhowthatstressmightbeaffectingyourhealth.CausesofStressEveryonehasdifferentstresstriggers.Workstresstopsthelist,accordingtosurveys.FortypercentofU.S.workersadmittoexperiencingofficestress,andone-quartersayworkisthebiggestsourceofstressintheirlives.tolearnwhyyougetstressed19stress—happens壓力管理課件20BeingunhappyinyourjobHavingaheavyworkloadortoomuchresponsibilityWorkinglonghoursHavingpoormanagement,unclearexpectationsofyourwork,ornosayinthedecision-makingprocessWorkingunderdangerousconditionsBeinginsecureaboutyourchanceforadvancementorriskofterminationHavingtogivespeechesinfrontofcolleaguesFacingdiscriminationorharassmentatwork,especiallyifyourcompanyisn'tsupportiveBeingunhappyinyourjob21Lifestressescanalsohaveabigimpact.Examplesoflifestressesare:ThedeathofalovedoneDivorceLossofajobIncreaseinfinancialobligationsGettingmarriedMovingtoanewhomeChronicillnessorinjuryEmotionalproblems(depression,anxiety,anger,grief,guilt,lowself-esteem)TakingcareofanelderlyorsickfamilymemberTraumaticevent,suchasanaturaldisaster,theft,rape,orviolenceagainstyouoralovedone.Lifestressescanalsohavea22Sometimesthestresscomesfrominside,ratherthanoutside.Youcanstressyourselfoutjustbyworryingaboutthings.AllofthesefactorscanleadtostressFearanduncertainty.Whenyouregularlyhearaboutthethreatofterroristattacks,globalwarming,andtoxicchemicalsonthenews,itcancauseyoutobestressed,especiallybecauseyoufeellikeyouhavenocontroloverthoseevents.Fearscanalsohitclosertohome,suchasbeingworriedthatyouwon'tfinishaprojectatworkorwon'thaveenoughmoneytopayyourbillsthismonth.Sometimesthestresscomesfro23Attitudesandperceptions.

HowyouviewtheworldoraparticularsituationcandeterminewhetheritcausesstressAttitudesandperceptions.24Attitudesandperceptions.Forexample,ifyourtelevisionsetisstolenandyoutaketheattitude,"It'sOK,myinsurancecompanywillpayforanewone,"you'llbefarlessstressedthanifyouthink,"MyTVisgoneandI'llnevergetitback!Whatifthethievescomebacktomyhousetostealagain?"Similarly,peoplewhofeellikethey'redoingagoodjobatworkwillbelessstressedoutbyabigupcomingprojectthanthosewhoworrythattheyareincompetent.Attitudesandperceptions.25Unrealisticexpectations.Nooneisperfect.Ifyouexpecttodoeverythingrightallthetime,you'redestinedtofeelstressedwhenthingsdon'tgoasexpected..Unrealisticexpectations.26.Change.Anymajorlifechangecanbestressful--evenahappyeventlikeawedding.Moreunpleasantevents,suchasadivorce,majorfinancialsetback,ordeathinthefamilycanbesignificantsourcesofstress..Change.27Yourstresslevelwilldifferbasedonyourpersonalityandhowyourespondtosituations.

Somepeopleleteverythingrollofftheirback.Tothem,workstressesandlifestressesarejustminorbumpsintheroad.Othersliterallyworrythemselvessick.Yourstresslevelwilldiffer28EffectsofStressonYourHealthWhenyouareinastressfulsituation,yourbodylaunchesaphysicalresponse.Yournervoussystemspringsintoaction,releasinghormonesthatprepareyoutoeitherfightortakeoff.It'scalledthe"fightorflight"response,andit'swhy,whenyou'reinastressfulsituation,youmaynoticethatyourheartbeatspeedsup,yourbreathinggetsfaster,yourmusclestense,andyoustarttosweat.Thiskindofstressisshort-termandtemporary(acutestress),andyourbodyusuallyrecoversquicklyfromit.EffectsofStressonYourHeal29Butifyourstresssystemstaysactivatedoveralongperiodoftime(chronicstress),itcanleadtomoreserioushealthproblems.Theconstantrushofstresshormonescanputalotofwearandtearonyourbody,causingittoagemorequicklyandmakingitmorepronetoillness.Butifyourstresssystemstay30Ifyou'vebeenstressedoutforashortperiodoftime,youmaystarttonoticesomeofthesephysicalsigns:

HeadacheFatigueDifficultysleepingDifficultyconcentratingUpsetstomachIrritabilityIfyou'vebeenstressedoutfo31Whenstressbecomeslong-termandisnotproperlyaddressed,itcanleadtoanumberofmoreserioushealthconditions,including:DepressionHighbloodpressureAbnormalheartbeat(arrhythmia)Hardeningofthearteries(atherosclerosis)HeartdiseaseHeartattackHeartburn,ulcers,irritablebowelsyndromeUpsetstomach--cramps,constipation,anddiarrheaWeightgainorlossChangesinsexdriveFertilityproblemsFlare-upsofasthmaorarthritisSkinproblemssuchasacne,eczema,andpsoriasisManagingyourstresscanmakearealdifferencetoyourhealth.Onestudyshowedthatwomenwithheartdiseaselivedlongeriftheyunderwentastressmanagementprogram.Whenstressbecomeslong-term32Whenstressbecomeslong-termandisnotproperlyaddressed,itcanleadtoanumberofmoreserioushealthconditions,including:DepressionHighbloodpressureAbnormalheartbeat(arrhythmia)Hardeningofthearteries(atherosclerosis)HeartdiseaseHeartattackHeartburn,ulcers,irritablebowelsyndromeUpsetstomach--cramps,constipation,anddiarrheaWeightgainorlossChangesinsexdriveFertilityproblemsFlare-upsofasthmaorarthritisSkinproblemssuchasacne,eczema,andpsoriasisManagingyourstresscanmakearealdifferencetoyourhealth.Onestudyshowedthatwomenwithheartdiseaselivedlongeriftheyunderwentastressmanagementprogram.Whenstressbecomeslong-term33stress—happens壓力管理課件34stress—happens壓力管理課件35stress—happens壓力管理課件36stress—happens壓力管理課件37EMOTIONALPROBLEMCONFILICTWITHYOURBELIFANDVALUEJOBCHANGESYOURRELATIONSHIPINFAMILYYOURHEALTHEMOTIONALPROBLEMCONFILICTWIT38stress—happens壓力管理課件39stress—happens壓力管理課件40STRESSMANAGEMENTTECHNIQUESTHATWORK!AdaptedfromDrMargaretWehrenbergSTRESSMANAGEMENTTECHNIQUEST41MANAGINGSTRESSCancontrol,reduceandeveneliminateanxiety&stresssymptoms!Canlearnstrategiesandtechniquesthatprovidestressrelief!MANAGINGSTRESSCancontrol,re42MANAGINGSTRESSCancontrol,reduceandeveneliminateanxiety&stresssymptoms!Canlearnstrategiesandtechniquesthatprovidestressrelief!MANAGINGSTRESSCancontrol,re43Slowlyinhalecountingone,pauseforamomentandslowlyexhalecountingtwoSlowlyinhalecountingthree,pauseforamomentandslowlyexhalecountingfour..Continueinhalingandcountingfourandexhaling…BREATHINGSlowlyinhalecountingone,pa44STAYINTHEPRESENTWorryaboutthefutureandregretsaboutthepastkeepyoustressedandawayfromenjoyingthemoment!Maymanagedistressbyfocusingonthepresent!Cancontrolfocusbywhatyoupayattentiontoo!STAYINTHEPRESENTWorryabout45MINDFULAWARENESSCloseyoureyes&BreatheNoticeyourbody,howtheheartbeats,howtheintakeofairfeels,howthestomachfeels…MINDFULAWARENESSCloseyourey46MINDFULAWARENESSKeepyoureyesclosedShiftyourawarenessawayfromthebodytoeverythingelsethatyoucansmell,hear,senseandfeelthroughyourskin!MINDFULAWARENESSKeepyoureye47WORRYWELL,BUTONLYONCESomeworriesneedtobefaced&dealtwithdirectlysothattheydonotgetoutofcontrol!10Minutesisusuallyplentyoftimetoworrywell!Thenstoptheworry,asitiscounterproductiveWORRYWELL,BUTONLYONCESome48WORRYWELLPLANHOWTODEALWITHTHEWORRIES!WorrythroughalltheissuesDoallnecessarynowtocopeSetafuturetimetothinkaboutworryWritethetimeoncalendarIf&whenthethought/worrypopsup,saySTOPIalreadyWorried!ChangeanddivertthoughtstosomethingelseWORRYWELLPLANHOWTODEALWIT49PLANNINGNOTWORRYING

Agoodplandoesnotneedconstantreview!Aworriedpersonwillreviewtheplanoverandoverandover!RuminatingdoesnotequalPlanning!Theroundrobinofre-planningleadstomoreruminatingandstressPLANNINGNOTWORRYING

Agoodp50GOOD

PLANNINGConcretelyidentifyingaproblemListtheproblemsolvingoptionsSelectoneoftheoptionsWriteoutaplanofactionGOOD

PLANNINGConcretelyident51stress—happens壓力管理課件52stress—happens壓力管理課件53stress—happens壓力管理課件54stress—happens壓力管理課件55stress—happens壓力管理課件56stress—happens壓力管理課件57ToptenmoststressfuljobinusaEnlistedSoldierUSAFirefighterAirlinePilotMilitaryGeneralPoliceOfficerToptenmoststressfuljobin58

EventCoordinatorPublicRelationsExecutiveCorporateExecutive(Senior)PhotojournalistTaxiDriver

59inchinaCorporateExecutive(Senior)FinancialAccountantSalespersonnelFinancialconsultantArchitectMedicalpersonnelHRsupervisorITprogrammerJournalistoreditorAdministrationstaff

InChina

inchinaCorporate60STRESSISNUMBERONENIGHTMRESOCIETYLIFEFAMILYJOBYOURSTRESSSTRESSISNUMBERONENIGHTMRE61StressItiswhatwechoosetodowithourstressorsandourdistressthatisthekeytomanagingstress!Stress62stress—happens壓力管理課件63壓力來(lái)源之三問(wèn)壓力是天生的！誰(shuí)生了你？---父母好嗎？他們會(huì)給你壓力嗎？壓力是自找的！會(huì)要結(jié)婚嗎？---是自找嗎？婚姻是否給你壓力了？壓力是自造的！會(huì)要孩子嗎？---孩子好嗎？他是否給你壓力了？壓力來(lái)源之三問(wèn)壓力是天生的！64——《佛經(jīng)》怕死引起肺癌對(duì)立引起乳癌業(yè)務(wù)糾紛引起直腸癌懷恨引起肝癌心靈空虛引起骨癌家庭失和引起胃癌——《佛經(jīng)》怕死引起肺癌65stress—happens壓力管理課件66壓力與什么有關(guān)？與時(shí)間有關(guān)與能力有關(guān)與性格有關(guān)與環(huán)境有關(guān)與經(jīng)濟(jì)有關(guān)與上司有關(guān)與職務(wù)有關(guān)與期望有關(guān)壓力與什么有關(guān)？與時(shí)間有關(guān)與經(jīng)濟(jì)有關(guān)67stress—happens壓力管理課件68壓力產(chǎn)生的關(guān)鍵標(biāo)準(zhǔn)太高能力不足心生妄想壓力產(chǎn)生的關(guān)鍵標(biāo)準(zhǔn)太高69CopingHowdootherscopewithstress?Coping70Coping“Thecrisisoftodayisthejokeoftomorrow.”~H.G.WellsCoping71Coping“Don’tworryaboutthethingsyoucan’tcontrol,becauseifyoucan’tcontrolthemtheyarenotworthworryingabout.”~

YogiBerraCoping72CopingIrealizelifeistooshortandtooprecioustoletmyselfgetupsetovertrivialthings.~

KobeBryantCoping73Coping“Theartofbeingwiseisknowingwhattooverlook.”~Dr.WilliamJamesCoping74Coping“Believethatyouaredefeated,believeitlongenough,anditislikelytobecomeafact.”~Dr.NormanVincentPealeCoping75Coping“Miseryisacommunicabledisease.”~MarthaGraham.Coping76Coping“Goodtimberdoesnotgrowwithease;thestrongerthewind,thestrongerthetrees!”~WilliamMarriottCoping77Coping“Althoughtheworldisfullofsuffering,itisalsofulloftheovercomingofit.”~HelenKellerCoping78Coping“Oneofthekeystoreducingstressisn’tjustremovingnegativeexperiencesfromyourlife,butaddingpositiveones!”~BerkeleyHealthLetterCoping79Coping“Thebestcureforworry,depressionandbroodingistogoforthandtrytoliftthegloomofsomebodyelse.”~ArnoldBennettCoping80Coping

“Playsothatyoumaybeserious…”~AnacharsisCoping

81Coping“Relax.Onlydreadonedayatatime.”~AnonymousCoping82Coping“Asyoumoveahead,passonyouroptimismandfaithtothenextgeneration.”~VernonJordanCoping83CopingWithStressLearnfromothers.Laugh!Alteryourperspective…Letgo!Managewhatyoucan!CopingWithStress84演講完畢，謝謝觀看！演講完畢，謝謝觀看！85STRESSmanagement!RyancorperatetrainersunriseeducationtrainingschoolSTRESSmanagement!86stress—happens壓力管理課件87stress—happens壓力管理課件88Stressisanaturalpartoflife.Weallexperiencestress

Stressisanaturalpartofli89StressLikeitornot,weencounterstresseveryday….Stress90linmeimeipassedawayat43

linmeimeipassedawayat491toomuchstresscancauseorexacerbatesuicidalfeelings.哥哥，你在天國(guó)還好嗎？toomuchstresscancauseor92BEIJING--ChinesepolicesaidSaturdaythatadisgruntledmansetafirethatroaredthroughacommuterbusFridayinXiamen,leaving47peopledeadincludinghimself,Chinesestatemediareported.ThesuspectwasidentifiedasChenShuizong,59.Policefoundasuicidenoteathishomeandfamilymemberswerequotedassayinghehadbeenpetitioningthegovernmentoverthedenialofsocialsecuritybenefits.toomuchstresscanbecatastrophic.BEIJING--Chinesepolicesaid93

TheXinhuanewsservicereportedthatnotesfoundinChen'shomeshowedhewas"unhappyandpessimisticabouthislife,andplannedthearsontoventpersonalgrievances."FamilymemberswerequotedonmicroblogsitesassayingthatChenhadbeenpetitioningforyearstocorrectanerrorinhisageonhisregistrationdocumentsthatpreventedhimfromreceivingsocialsecuritybenefits.In2009,anunemployedmaninChengdukilledhimselfand26othersbysettingfiretoabus.TheXinhuanewsservicer94

95CLASSDESIGNPARSINGSTRESS

FACINGSTRESS

MANAGINGSTRESSCLASSDESIGNPARSINGSTRESS96foryourselfThekidswon'tstopscreaming,yourbosshasbeenhoundingyoubecauseyouturnedareportinlate,andyouowetheIRSthousandsofdollarsyoudon'thave.You'reseriouslystressedout.foryourselfThekids97Stressisactuallyanormalpartoflife.Attimes,itservesausefulpurpose.Stresscanmotivateyoutogetthatpromotionatwork,orrunthelastmileofamarathonStressisactuallyanormalpa98壓力水平行為績(jī)效有壓力一定是壞事么？壓力影響行為的規(guī)律最高績(jī)效表現(xiàn)一般壓力范圍壓力不足，懈怠無(wú)聊壓力超載，燃料燒盡壓力水平行有壓力一定是壞事么？壓力影響行為的規(guī)律最高績(jī)效99stress—happens壓力管理課件100過(guò)度壓力的危害：

壓力—疾病模式

生活情境→覺(jué)知壓力→情緒覺(jué)醒→生理覺(jué)醒→疾病

過(guò)度壓力的危害：

壓力—疾病模式

生活情境→覺(jué)知壓力→情101stress—happens壓力管理課件102Butifyoudon'tgetahandleonyourstressanditbecomeslongterm,itcanseriouslyinterferewithyourjob,familylife,andhealth.MorethanhalfofAmericanssaytheyfightwithfriendsandlovedonesbecauseofstress,andmorethan70%saytheyexperiencerealphysicalandemotionalsymptomsfromit.Butifyoudon'tgetahandle103tolearnwhyyougetstressedout,andhowthatstressmightbeaffectingyourhealth.CausesofStressEveryonehasdifferentstresstriggers.Workstresstopsthelist,accordingtosurveys.FortypercentofU.S.workersadmittoexperiencingofficestress,andone-quartersayworkisthebiggestsourceofstressintheirlives.tolearnwhyyougetstressed104stress—happens壓力管理課件105BeingunhappyinyourjobHavingaheavyworkloadortoomuchresponsibilityWorkinglonghoursHavingpoormanagement,unclearexpectationsofyourwork,ornosayinthedecision-makingprocessWorkingunderdangerousconditionsBeinginsecureaboutyourchanceforadvancementorriskofterminationHavingtogivespeechesinfrontofcolleaguesFacingdiscriminationorharassmentatwork,especiallyifyourcompanyisn'tsupportiveBeingunhappyinyourjob106Lifestressescanalsohaveabigimpact.Examplesoflifestressesare:ThedeathofalovedoneDivorceLossofajobIncreaseinfinancialobligationsGettingmarriedMovingtoanewhomeChronicillnessorinjuryEmotionalproblems(depression,anxiety,anger,grief,guilt,lowself-esteem)TakingcareofanelderlyorsickfamilymemberTraumaticevent,suchasanaturaldisaster,theft,rape,orviolenceagainstyouoralovedone.Lifestressescanalsohavea107Sometimesthestresscomesfrominside,ratherthanoutside.Youcanstressyourselfoutjustbyworryingaboutthings.AllofthesefactorscanleadtostressFearanduncertainty.Whenyouregularlyhearaboutthethreatofterroristattacks,globalwarming,andtoxicchemicalsonthenews,itcancauseyoutobestressed,especiallybecauseyoufeellikeyouhavenocontroloverthoseevents.Fearscanalsohitclosertohome,suchasbeingworriedthatyouwon'tfinishaprojectatworkorwon'thaveenoughmoneytopayyourbillsthismonth.Sometimesthestresscomesfro108Attitudesandperceptions.

HowyouviewtheworldoraparticularsituationcandeterminewhetheritcausesstressAttitudesandperceptions.109Attitudesandperceptions.Forexample,ifyourtelevisionsetisstolenandyoutaketheattitude,"It'sOK,myinsurancecompanywillpayforanewone,"you'llbefarlessstressedthanifyouthink,"MyTVisgoneandI'llnevergetitback!Whatifthethievescomebacktomyhousetostealagain?"Similarly,peoplewhofeellikethey'redoingagoodjobatworkwillbelessstressedoutbyabigupcomingprojectthanthosewhoworrythattheyareincompetent.Attitudesandperceptions.110Unrealisticexpectations.Nooneisperfect.Ifyouexpecttodoeverythingrightallthetime,you'redestinedtofeelstressedwhenthingsdon'tgoasexpected..Unrealisticexpectations.111.Change.Anymajorlifechangecanbestressful--evenahappyeventlikeawedding.Moreunpleasantevents,suchasadivorce,majorfinancialsetback,ordeathinthefamilycanbesignificantsourcesofstress..Change.112Yourstresslevelwilldifferbasedonyourpersonalityandhowyourespondtosituations.

Somepeopleleteverythingrollofftheirback.Tothem,workstressesandlifestressesarejustminorbumpsintheroad.Othersliterallyworrythemselvessick.Yourstresslevelwilldiffer113EffectsofStressonYourHealthWhenyouareinastressfulsituation,yourbodylaunchesaphysicalresponse.Yournervoussystemspringsintoaction,releasinghormonesthatprepareyoutoeitherfightortakeoff.It'scalledthe"fightorflight"response,andit'swhy,whenyou'reinastressfulsituation,youmaynoticethatyourheartbeatspeedsup,yourbreathinggetsfaster,yourmusclestense,andyoustarttosweat.Thiskindofstressisshort-termandtemporary(acutestress),andyourbodyusuallyrecoversquicklyfromit.EffectsofStressonYourHeal114Butifyourstresssystemstaysactivatedoveralongperiodoftime(chronicstress),itcanleadtomoreserioushealthproblems.Theconstantrushofstresshormonescanputalotofwearandtearonyourbody,causingittoagemorequicklyandmakingitmorepronetoillness.Butifyourstresssystemstay115Ifyou'vebeenstressedoutforashortperiodoftime,youmaystarttonoticesomeofthesephysicalsigns:

HeadacheFatigueDifficultysleepingDifficultyconcentratingUpsetstomachIrritabilityIfyou'vebeenstressedoutfo116Whenstressbecomeslong-termandisnotproperlyaddressed,itcanleadtoanumberofmoreserioushealthconditions,including:DepressionHighbloodpressureAbnormalheartbeat(arrhythmia)Hardeningofthearteries(atherosclerosis)HeartdiseaseHeartattackHeartburn,ulcers,irritablebowelsyndromeUpsetstomach--cramps,constipation,anddiarrheaWeightgainorlossChangesinsexdriveFertilityproblemsFlare-upsofasthmaorarthritisSkinproblemssuchasacne,eczema,andpsoriasisManagingyourstresscanmakearealdifferencetoyourhealth.Onestudyshowedthatwomenwithheartdiseaselivedlongeriftheyunderwentastressmanagementprogram.Whenstressbecomeslong-term117Whenstressbecomeslong-termandisnotproperlyaddressed,itcanleadtoanumberofmoreserioushealthconditions,including:DepressionHighbloodpressureAbnormalheartbeat(arrhythmia)Hardeningofthearteries(atherosclerosis)HeartdiseaseHeartattackHeartburn,ulcers,irritablebowelsyndromeUpsetstomach--cramps,constipation,anddiarrheaWeightgainorlossChangesinsexdriveFertilityproblemsFlare-upsofasthmaorarthritisSkinproblemssuchasacne,eczema,andpsoriasisManagingyourstresscanmakearealdifferencetoyourhealth.Onestudyshowedthatwomenwithheartdiseaselivedlongeriftheyunderwentastressmanagementprogram.Whenstressbecomeslong-term118stress—happens壓力管理課件119stress—happens壓力管理課件120stress—happens壓力管理課件121stress—happens壓力管理課件122EMOTIONALPROBLEMCONFILICTWITHYOURBELIFANDVALUEJOBCHANGESYOURRELATIONSHIPINFAMILYYOURHEALTHEMOTIONALPROBLEMCONFILICTWIT123stress—happens壓力管理課件124stress—happens壓力管理課件125STRESSMANAGEMENTTECHNIQUESTHATWORK!AdaptedfromDrMargaretWehrenbergSTRESSMANAGEMENTTECHNIQUEST126MANAGINGSTRESSCancontrol,reduceandeveneliminateanxiety&stresssymptoms!Canlearnstrategiesandtechniquesthatprovidestressrelief!MANAGINGSTRESSCancontrol,re127MANAGINGSTRESSCancontrol,reduceandeveneliminateanxiety&stresssymptoms!Canlearnstrategiesandtechniquesthatprovidestressrelief!MANAGINGSTRESSCancontrol,re128Slowlyinhalecountingone,pauseforamomentandslowlyexhalecountingtwoSlowlyinhalecountingthree,pauseforamomentandslowlyexhalecountingfour..Continueinhalingandcountingfourandexhaling…BREATHINGSlowlyinhalecountingone,pa129STAYINTHEPRESENTWorryaboutthefutureandregretsaboutthepastkeepyoustressedandawayfromenjoyingthemoment!Maymanagedistressbyfocusingonthepresent!Cancontrolfocusbywhatyoupayattentiontoo!STAYINTHEPRESENTWorryabout130MINDFULAWARENESSCloseyoureyes&BreatheNoticeyourbody,howtheheartbeats,howtheintakeofairfeels,howthestomachfeels…MINDFULAWARENESSCloseyourey131MINDFULAWARENESSKeepyoureyesclosedShiftyourawarenessawayfromthebodytoeverythingelsethatyoucansmell,hear,senseandfeelthroughyourskin!MINDFULAWARENESSKeepyoureye132WORRYWELL,BUTONLYONCESomeworriesneedtobefaced&dealtwithdirectlysothattheydonotgetoutofcontrol!10Minutesisusuallyplentyoftimetoworrywell!Thenstoptheworry,asitiscounterproductiveWORRYWELL,BUTONLYONCESome133WORRYWELLPLANHOWTODEALWITHTHEWORRIES!WorrythroughalltheissuesDoallnecessarynowtocopeSetafuturetimetothinkaboutworryWritethetimeoncalendarIf&whenthethought/worrypopsup,saySTOPIalreadyWorried!ChangeanddivertthoughtstosomethingelseWORRYWELLPLANHOWTODEALWIT134PLANNINGNOTWORRYING

Agoodplandoesnotneedconstantreview!Aworriedpersonwillreviewtheplanoverandoverandover!RuminatingdoesnotequalPlanning!Theroundrobinofre-planningleadstomoreruminatingandstressPLANNINGNOTWORRYING

Agoodp135GOOD

PLANNINGConcretelyidentifyingaproblemListtheproblemsolvingoptionsSelectoneoftheoptionsWriteoutaplanofactionGOOD

PLANNINGConcretelyident136stress—happens壓力管理課件137stress—happens壓力管理課件138stress—happens壓力管理課件139stress—happens壓力管理課件140stress—happens壓力管理課件141stress—happens壓力管理課件142ToptenmoststressfuljobinusaEnlistedSoldierUSAFirefighterAirlinePilotMilitaryGeneralPoliceOfficerToptenmoststressfuljobin1