工作態(tài)度-LivingwithStress

1、1LivingwithStress 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. bc Copyright 1998 Bain voice shaky or strained Frowning, wrinkling forehead Tension headaches Br

2、uxism (grinding or clenching teeth) Jaw pain or ache Pacing, finger- or foot-tapping, difficulty sitting still Trembling or shaking Back pain High blood pressure Dizziness Palpitations Sweaty palms, increased perspiration Cold hands or feet Rapid heart beat Sudden bursts of energy Migraine headaches

3、 Chest pain Shortness of breath Parasympathetic Nervous System Change in appetite Nausea Stomach pains or cramps Acid stomach, heartburn Problems with urination Constipation Diarrhea Frigidity or impotence Dry mouth or throat Difficulty swallowing Arthritic joint pain Unusual changes in body Diabete

4、s Skin rashes or pimples Fatigue, feeling tired Infertility Bloating, water retention Excessive thirst Changes in skin color (e.g., gray pallor) Endocrine System bc Copyright 1998 Bain maintain a consistent schedule of sleep Eat well-balanced, nutritious meals Exercise for cardiovascular fitness Sch

5、edule 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 vulnerability to st

6、ress by maintaining good physical and emotional health. bc Copyright 1998 Bain e.g. chores, money, and daily living issues I do something for fun at least once per week I am able to organize my time effectively I limit myself to less than 3 cups of coffee (tea or soda) per day I take quiet time for

7、myself during the day Respond to each of the following questions. Event The following questionnaire will help you assess your vulnerability to stress. bc Copyright 1998 Bain now is the time to develop a plan to help you reduce your vulnerability to stress. DANGER! You are very vulnerable to stress;

8、slow down and take better care of yourself. STOP! You are burned out. Go on vacation. To minimize your vulnerability to stress, you should strive to achieve an answer of “almost always” to each question bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 21LivingwithStress Stress Trigger E

9、vents Questionnaire (1 of 10) The following questionnaire was designed to help you define the areas of your life that are the most 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 applie

10、s to you, choose how stressful it is. Your choices are: not at all, a bit, somewhat, moderately, or very. Consider events that have 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

11、responsibility for dealing with them and target your stress management techniques. bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 22LivingwithStress VeryModeratelySomewhatA BitNot at all Beginning new job or position Poor job description Ambiguous lines of authority Poorly defined res

12、ponsibilities at work Setting work goals Meeting work goals Failure to understand or accomplish assignments Lack of necessary skills & abilities to perform adequately at work Too tired to get work done Difficulties with career decisions Overwork Pressured deadlines Many emergencies at work Uncoopera

13、tive coworkers Too much responsibility at work Fear of error Hours too long Section 1 - Work For each event that applies to you, how stressful is the event? Event Stress Trigger Events Questionnaire (2 of 10) bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 23LivingwithStress VeryModera

14、telySomewhatA BitNot at all Family members interfering with work Pressure to do well at work Lack of company concern about workers Promotion Personal achievements at work Change to a different line of work Equipment malfunctions at work Work interference in personal life Insufficient in-service trai

15、ning or supervision Boredom with work Little opportunity for advancement Responsibility without authority Lack of privacy at work Irregular work hours Change in responsibilities at work Trouble with boss Change in work hours or conditions Section 1 - Work (Continued) For each event that applies to y

16、ou, how stressful is the event? Event Stress Trigger Events Questionnaire (3 of 10) bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 24LivingwithStress VeryModeratelySometimesA BitNot at all Section 2 - Family For each event that applies to you, how stressful is the event? Event Holiday

17、s, family celebrations, family vacations Starting a significant relationship Marital difficulties Illness in family Divorce Death of a spouse Death of a close relative Death of a distant relative Problems with children Alcoholism or drug problems in family Son or daughter leaving home Sex difficulti

18、es Difficulties with other family members Divorce or remarriage parents Divorce or remarriage of children Difficulty in meeting obligations to family Child care responsibilities Birth of a child or adoption Abortion, miscarriage or still birth Increase in number of arguments with spouse Family confl

19、ict over money Trouble with in-laws Wife or husband begins or stops working Change in number of family get-togethers Child with special needs Family violence Stress Trigger Events Questionnaire (4 of 10) bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 25LivingwithStress Section 3 - Ind

20、ividual Roles For each event that applies to you, how stressful is the event? Event Vacations Feeling unattractive Personal injury or illness Pregnancy Noticeable aging Travel Outstanding personal achievement Change in personal habits (smoking, bedtime, meals) Problems from being too successful Lack

21、 of personal privacy Difficulty in meeting obligations to yourself Failure to meet personal goals Not enough time for yourself Problems with drug or alcohol dependence Problems with weight Not enough time to get things done Involved in lawsuit or other court procedure Change in living condition Chan

22、ge in residence Change in recreational activities Philosophical or religious preoccupation Change in religious activities VeryModeratelySometimesA BitNot at all Stress Trigger Events Questionnaire (5 of 10) bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 26LivingwithStress Section 4 -

23、Social Being For each event that applies to you, how stressful is the event? Event Identification as a group leader Following along with a group Major responsibility to or for a social group Feeling excluded from a group Starting new relationship(s) Ending old relationship(s) Special care in maintai

24、ning relationship(s) Not having freedoms & privileges acquaintances enjoy High popularity Feelings of superiority towards friends & acquaintances Feeling unwanted and alone Lack of social stimulation Death of a close friend Close friend moves away Problems with social discrimination Feeling victim o

25、f ethnic, racial, religious, or sexual prejudice Change in social activities VeryModeratelySometimesA BitNot at all Feeling inferior Stress Trigger Events Questionnaire (6 of 10) bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 27LivingwithStress Section 5 - Environment For each event t

26、hat applies to you, how stressful is the event? Event Noisy or unfriendly neighbors Construction work in neighborhood Problems with traffic Problems with shifts in population Problems with schools Local politics or election results Adjustments to new neighborhood Neighbors fail to maintain their pro

27、perty Problems with municipal services or utilities Vandalism or other minor crime in neighborhood Violent crime in neighborhood Ethnic or racial conflict Lack of recreational facilities Home does not have a space you can use just for yourself Construction or major renovation of home VeryModeratelyS

28、ometimesA BitNot at all Home is messy or cluttered Home does not feel comfortable or relaxing Stress Trigger Events Questionnaire (7 of 10) bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 28LivingwithStress Section 6 - Finances For each event that applies to you, how stressful is the e

29、vent? Event Not enough money to pay the bills Loss of income Increased expenditures Declining net worth Lack of funds for recreation Major purchase Financial loss Cash flow problems Loss of credit Dramatic increase in net worth Inheritance Major financial gain Business readjustment New mortgage or l

30、oan Foreclosure of mortgage VeryModeratelySometimesA BitNot at all Stress Trigger Events Questionnaire (8 of 10) bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 29LivingwithStress Not at all: A bit or somewhat: Moderately: Very: Choosing events that apply to you, but which you do not f

31、ind stressful indicates your ability to manage stress well. 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. Pract

32、ice the stress reduction techniques provided in this module 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 pri

33、ority to bring to a more manageable level. Use the following guide to interpret your responses. Stress Trigger Events Questionnaire (9 of 10) bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 30LivingwithStress Write down the events that you associate with very high stress. Then determin

34、e what actions you can take now to reduce your stress. Stress Trigger Events Questionnaire (10 of 10) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Areas of Very High Stress Actions I can to today to reduce my stress bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 31LivingwithStress Stress Management

35、 Techniques Develop a positive attitude Be grateful for what you have Breathing relaxation technique Muscle relaxation technique Visualization relaxation technique Self awareness exercise Tips for improving your work environment These stress management techniques are described on the following pages

36、. bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 32LivingwithStress Source: Adapted from Richard Carlsons Dont Sweat the Small Stuff. . . and Its All Small Stuff A Positive Attitude Developing a positive attitude can reduce stress. Take responsibility for all the events in your life.

37、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 its likelihood, as well as your feeling of well-being. S

38、trive for excellence, not perfection. bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 33LivingwithStress 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

39、 insights, 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 bc Copyright 1998 Bain & Compan

40、y, Inc. Living with Stress BOS 34LivingwithStress Breathing Relaxation 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

41、. 5. Mentally scan your body, feet to head or head to feet, for tension 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 y

42、our lap, and your feet flat on the floor. Close your eyes and take 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

43、 in and out. What you do is not important, it is the repetition that matters. bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 35LivingwithStress 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

44、 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 clear 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.Afte

45、r about 5 minutes, begin to come back slowly. Let yourself begin to readjust to your setting and slowly open your eyes. bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 36LivingwithStress Muscle Relaxation Technique This exercise involves tightening and releasing the muscles in your bod

46、y 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 tighten the muscles in your feet and hold for three seconds. Then release the muscles, and allow them to relax fu

47、lly. 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 you have finished, enjoy how relaxed your muscles feel for a few minutes. bc Copyright 1998 Bain & Company, Inc.

48、Living with Stress BOS 37LivingwithStress 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 paying attention to the breath leaving and entering your

49、 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 in your mind. Repeat this procedure, decreasing the exhal

50、ed 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 involve you participating in any activity strenuous activity.

51、 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 that situation, - e.g., the sounds of birds and waves, the

52、 salty scent of the ocean, the grains of sand under your hands, the pop and crackle of the fire, the warmth of the heat. bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 38LivingwithStress Self Awareness Exercise Most of the time, we direct our attention to stimuli outside our bodies. T

53、his 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 tensi

54、on 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 bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 39LivingwithStress 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

56、be relaxing Control your schedule Your favorite mug Pictures 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 mi

57、nutes to center yourself before you begin working Take short stretch breaks every hour Get sun and fresh air during the day “Batch” your calls, returning them in the middle and at the end of the day bc Copyright 1998 Bain & Company, Inc. Living with Stress BOS 40LivingwithStress Agenda What is Stress?