Self-Care: Remaining Resilient
Learning Objectives
Recognize the physical and emotional signs of stress
Assess your own life balance situation
Reduce the stress of transitioning from home to work
Create an effective family unit
Implement time management skills
Become mindful of the benefits of self-care
Is Stress Good or Bad?
The answer…BOTH good and bad!
• Good Stress
– Contributes to productivity and success
• Bad Stress
– Drains productivity and ability to focus
Which statement best describes your response to
A. I take a deep breath and move ahead
B. I smile and think, “Oh well…”
C. I get angry and vent to anyone who will listen
D. I cry and want to run and hide
E. I think about solutions to the problem
Reactions to Stress
• Seeing the situation as a challenge
– You have more of an impact on stress than the stress or event
• Seeing the situation as a problem
– Stress or the event has more of an impact on you
The Effects of Stress on You
• Emotional - Stress often impacts our mood, causing us to
be easily agitated or to feel depressed or emotionally
• Cognitive – Stress may lead to an inability to concentrate
or forgetfulness
• Behavioral - Stress may cause us to change our
behaviors: overeating, increasing caffeine intake or
alcohol consumption, or neglecting our exercise routine
• Physiological – Muscle tension, gastrointestinal
concerns, or general fatigue may all be associated with
Symptoms of Stress
More frequent cold/flu
Sleep problems
General anxiety
Problems concentrating
Constant fatigue/low
• Sweaty hands/feet
Pounding heart
Temper outbursts
Increased aggression
Inability to concentrate
Compulsive eating
Inability to relax
Increased defensiveness
Constant inner tension
Finding Balance
• List all of the activities and responsibilities that you are
dealing with in both your personal and professional lives
• Approximately how much time do you spend per week
on each?
- Work/career
- Time alone
- Home/family
- Spirituality
- Community/service
- Friends
- Education
- Exercise/nutrition/sleep
Determining Work–Life Balance
• Does it mean a 50/50 balance?
• Achievement and enjoyment?
• How can you work with the parameters of your current
situation to ensure that everyone, including yourself, is
• What areas specifically need balancing?
• In what ways is your strategy working well?
• What would you like to change?
Being unbalanced can result in stress. How can we
combat that?
How to Deal With Stress
Identify and accept that you are stressed,
then deal with it in three steps:
1. Short Term:
Use quick-fix methods to get you through the short term
until you are in a position to think about your
2. Medium Term: Take at least 10 minutes for yourself as soon as you can with no
computer or cell phone, if possible, and try these
3. Long Term:
Identify how to prevent/deal with situations of high stress in
the future
Coping With Extreme Stress
• Don’t let stress rule your life
– Concentrate on caring for yourself
– Talk about it with other people
– Keep your schedule as routine as possible
– Allow time for hobbies
– Participate in physical fitness activities
– Utilize spiritual resources
– Do not to turn to alcohol, tobacco, caffeine, or sweet foods
– If you can, postpone major life decisions
– Don't hesitate to accept help
Tips to Reduce Stress at Work
Improve time management/organizational skills
Relax/breathe deeply
Take frequent short breaks
Lighten up
Learn to listen
Change your environment
“Don’t sweat the small stuff”
Find a mentor
Spend time with optimistic people
“Time is the scarcest resource; unless it is managed,
nothing else can be managed.”
~ Peter Drucker
My biggest issue with time management is…
A. Planning
B. Following a schedule
C. Prioritizing
D. Multitasking
E. All of the above
F. None of the above
The Time Management Process
• Plan
- Specify goals
• Organize
- Plan activities to achieve your goals
• Staff
- Ask for help, delegate tasks, take advantage of supportive programs
• Direct
- Use positive reinforcement
- Reward yourself
• Evaluate
- Monitor your attitude and behavior
- Track your accomplishments
Key Performance Activities
Improving communication
Better planning and organizing
Better self-care
Seizing new opportunities
Personal development
Effective Delegation at Work
• Determine tasks
• Choose the right person
Request; don’t order
Give clear expectations and outcomes
Provide proper tools and training
Give sincere recognition
• Accept that it may be done differently
Effective Delegation at Home
• Strategies for Home: Getting Chores Done
Call a family meeting
Combine tasks
Rotate which tasks get completed
Use incentives
Use natural consequences
Lower your standards
Use the “10-minute” system
Consider hiring a cleaning service
Effective Delegation at Home, Continued
• Strategies for Work and Play
– Use discretionary time
– Set limits
– Communicate your needs
– Get support
– Be supportive
Tips for Maintaining Balance
• Distinguish between what can be controlled and what
cannot be
• Remember that maintaining balance is an ongoing
• Regularly discuss how effectively each party is
balancing work and personal priorities
• Keep your sense of humor
• Keep it in perspective
Balance in relationships is necessary; however, selfcare is the most important thing. You have to take care
of yourself.
Taking Care of Yourself – Stress Reducers
Get plenty of sleep
Eat well
Relax, breathe, and meditate
Schedule downtime
Try to maintain routines associated with your everyday
• Know your limits
• Get support
Tips for Taking Care of Yourself
Remember you are not the only one
Take some quiet time to reflect
Acknowledge your reactions
Remember that work is just one part of your life
Avoid spending time with negative people
Your EAP Services at a Glance
• Telephone and crisis counseling 24-7, 365
• Face-to-face or telephone based short term counseling
• Professional referrals to community resources as needed
• Legal and financial services and referrals
• Eldercare/Childcare assistance and referrals
• Take the Highroad Program - $45 max reimbursement
• Employee and supervisor training seminars
• Unlimited Crisis Intervention Services (CISD)
• Enhanced website with interactive will preparation, identity
monitoring, monthly newsletters, and more..
Thank You
Works Cited
Cleveland Clinic. (Reviewed 2011, December 31). Diaphragmatic breathing. Retrieved November 21, 2014, from
Scott, E. (Updated 2014, June 1). Reduce tension with progressive muscle relaxation. Retrieved November 21,
2014, from
Scott, E. (Updated 2014, August 18). Use guided imagery for relaxation. Retrieved November 21, 2014, from
Scott, E. (Updated 2014, May 23). Benefits and different types of meditation techniques. Retrieved November
21, 2014, from
Posture for a Healthy Back. (n.d.). Retrieved November 21, 2014, from
Works Cited
Smith, M., & Segal, J. (Updated 2014, November). Laughter is the best medicine. Retrieved November 21,
2014, from
Reh, F. J. (n.d.). How to help reduce stress at work. Retrieved November 21, 2014, from
Stress Management for Health. (n.d.). Physical effects of stress. Retrieved November 21, 2014, from

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