Here are my notes from the Dealing with Stress course I was on today.

I’m not sure if they’ll make sense to you (if you didn’t go on the course), but hopefully they might give you some ideas…and I’ll be able to refer back to it and maybe do some more posts on them.

Performance vs Pressure
There is a direct correlation between Pressure and Performance.

Pressure can be good – helps us focus, meet deadlines, compete, do our best.
Stress can be bad – too much, overwhelming, emotions take over, unable to focus.

Lack of engagement = Rust out
Mental well being = Good performance 
Stress = Burn out

Signs and symptoms of stress
Physical, emotional, behavioural
Sleep loss, illness, etc
Irritable, mood changes, depressed, worried, anxious
Lack of focus, memory loss, negative thinking, poor concentration.

Introverted, bad reactions, paranoia, appetite changes, loss of humour, restlessness, absenteeism, presenteeism, increases alcohol, smoking, lack of motivation, aggression, avoiding contact with others,

Reactions in the body: Adrenaline cortisol released.
Freeze
Fight
Flight

Book: The Chimp Paradox

How does stress develop
Stressful life events scale

Situation = Appraisal = Response
Our thoughts and ideas of the situation affect our response.

How we look at something can really change the outcome / response or consequence.

A Activating event happens.
B Beliefs / thought process about the event.
C Consequence.

Automatic negative thoughts (ANTs)
Unhelpful thinking styles / Negative thinking.

Work Stresses
Demands
Control
Support
Relationships
Role
Change

Coping Strategies
Appraisal focused
Problem focused
Emotion focused
Social support
Lifestyle factors
Individuality differences (personality).

Appraisal focused – Directed towards challenging one’s own assumptions and beliefs.
ABCDO

Problem focused – Directed towards reducing or eliminating a stressor.
Getting at the root cause.
Avoid / remove the stressor.
Alter the situation.
– Be more assertive, take control.
– Working smarter.
– Voice your feelings.

Emotion focused – Directed towards changing one’s own emotional reaction
– Trying to improve the way we think about it.
– Unchangeable stressors
– Distraction / keeping busy
– Relaxation
– Meditation
– Mindfulness / disciplined to be here / be focused
– Letting off steam
– Exercise
– Me time.

My present to you: Get your cape ON!

Other factors
Personality factors
Social support
– Identify your network
Lifestyle management
– Exercise and fitness
– Diet and nutrition
– Work life balance

Personality factors
Different types of personality deal with stress differently:

Type A 
Hard driven, competitive and achievement focused.

Type B
Laid back and easy going.

Type A
Positives: achievement focused driven, competitive, driven, productive, fast paced.
Risks: long hours, aggression, unsustainable workload, burnout, irritability, illnesses.

Managing type A behaviour
– Listen to others more actively
– Question the need to hurry – try to live in the moment, be present.
– Say ‘no’ to the really unachievable.
– Create time for yourself (body and mind)
– Break up the day with breathers.
– Challenge the way you do things – is there an alternative?

Locus of control
Internal: believe in themselves, that they can change things / influence events.
See less stress in the environment, than an external.
Leads to stress that you can’t control.

External: believe in luck / fate, things happen for a reason,  dislike taking control.
Less likely to adopt pro active coping strategies.
Sit back and deal with it.

Acceptance of things that you can’t change.

Book: The Happiness Code

Social support
– Who’s in your network?
– How accessible is their support?
– Who is critical?
– How do you maintain your network?
– Do you need to develop your network?

Lifestyle management
– Exercise and fitness
– Diet and nutrition
– Work life balance
….. all have clear links with experience of stress.

What do you do well already?
What wires for you?
Where could you make some changes?
What will you commit to?
Develop SMART objectives.

Stress Management Plan
– Recognise your warning signs?
– What are your stressors?
– Strategies to cope / manage stressors more effectively?
(Lifestyle, social, personality)
– Potential obstacles?
– Ways to manage obstacles.

Other links / sources:

My Present to you (Get your cape on!)
Lost or In Control
Ping 2:36am

Take Charge, believe and be happy
Self Belief
How I got to where I am today, and how you can do it too!

Be who you want to be

Greatist: Stress