Stress Management in Stressful Times
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Stress Management in Stressful Times. Frederick J. Cowie, Ph.D. Consultant/Trainer/Keynote Speaker [email protected] Fredcowie.com Myspace.com/fredcowie 406-431-3531 Welcome!. FRED COWIE’S 10-STEP STRESS MANAGEMENT & PROBLEM SOLVING COURSE. Relax Gather Information - PowerPoint PPT Presentation
Transcript of Stress Management in Stressful Times
Stress Management in
Stressful TimesFrederick J. Cowie, Ph.D.
Consultant/Trainer/Keynote [email protected]
Fredcowie.comMyspace.com/fredcowie
406-431-3531
Welcome!
1. Relax2. Gather Information3. Define the Problem Sets4. Generate Possible Solution Sets5. Evaluate Solution Sets6. Choose "Best Case" Solution Set7. Develop a Work Plan8. Implement the Work Plan9. Evaluate the Progress10. Start Over Again
FRED COWIE’S 10-STEP STRESS MANAGEMENT & PROBLEM SOLVING COURSE
CREDENTIALS
June, 2007
Christian with brother Jon
Christian in ICU
Dad in Kansas Blizzard
April, 2009
Jon with brother Christian
PARETO PRINCIPLE
80% and 20%80% GOOD comes from 20%
80% BAD caused by 20%
COWIE’S POTATO PRINCIPLE
Two potsBig Potatoes
Little Potatoes“Middle sized potatoes go where?”
You spend 80% Time/Energydeciding things when it doesn’tmatter which item you chose!
PROBLEM vs. WORKPRINCIPLE
PROBLEM: No Solution
Problem with Solution:equals WORK!
CHANGE is STRESSFUL
EMERGENCIEScause a
DOUBLE DOSEDOUBLE DOSE
OfSTRESS
• Relax• Gather Information• Define the Problem Sets• Generate Possible Solution Sets• Evaluate Solution Sets• Choose "Best Case" Solution Set• Develop a Work Plan• Implement the Work Plan• Evaluate the Progress• Start Over Again
FRED COWIE’S 10-STEP PROBLEM SOLVING COURSE
There are SIX ThingsI want to do in Step One
• No one will be asked to say anything personal, intimate to the class
• You will be asked to give generic, impersonal answers
Rules of the Game• Everyone will be given the opportunity to say something!
• No one will be forced to say anything!
• If you have given your input on a given question, please wait until all of the others have had a chance to give their input!
I am going to ask you to do SIX things:• A) Think of (don’t tell me) any important incident in your life that was extremely stressful--professional, personal, sports, etc.• B) Think of (don’t tell me) two specific things that went wrong during that incident• C) Tell me what emotions came up!• D) Tell me what physical changes came about because of those emotions!• E) Tell me what mental changes came about because of the stress!• F) Tell me about behavioral changes!
Fred, this is whereyou put their ideas on the flipcharts so thoughtfully supplied for you!
Fred
Typical answers: EMOTIONALfear powerless helpless
anger sorrow overwhelmed
frustration exhaustion terror
panic confusion sadness
chaos lost lose-lose
Typical answers: PHYSICAL• OES: Orifice Ejection Syndrome
• Can’t eat or stuff yourself
• Irregular, rapid breathing
• Muscle tightened, clenched
• Irregular, rapid heartbeat
• Increased blood pressure
• Tension headaches
• Fight or flight or freeze
• Cry inappropriately (or not cry appropriately)
Psychological Research: MENTAL
• Decreased Memory• Decreased Attention Span • Slowed Learning Speed • Impaired Decision Making• Decreased Self Awareness • Can’t think, decide, act, be you
BEHAVIORAL PROBLEMS
• Verbal, Physical Abuse• Hiding, Avoidance • Substance Abuse• Manic Behavior, Gambling• Self Pity, Self Abuse• Hostile Work Environment
KEY HEALTH PROBLEMSDUE TO STRESS
• IMMUNOLOGICAL PROBLEMS– Typical: Gears up, shuts down, returns normal– Dysfunctional:
• Gears up and keeps going: Auto-immune• Shuts down, and doesn’t return to normal: Sick, susceptible
• MAJOR CAUSES OF DEATH with a stress factor– Heart Attack (1)– Stroke (3)
“AKA”
THE
ADRENALINE
RUSH
Along with the effects of activation of the
SYMPATHETIC NERVOUS SYSTEM
Adrenaline or “Fight-Flight” SyndromeHerbert Benson, MD,
Relaxation Response/Timeless Healing
• Blood flows to large muscles, muscles tense up
• Vision becomes more acute
• Heart pumps faster
• Breathing becomes faster
• Metabolism rate increases
• Slow (alpha) brain waves decrease
• Need to DO SOMETHING
“THREE NATURAL STATES”
• EXCITED, HYPER
• AWARE, ALERT
• RELAXED, DROWSY
RELAXATION, YOGA ANDMEDITATION TRAINING
IS DESIGNED TO MOVE YOU:
FROM: AWARE, ALERT, WORKING STATE
TO: RELAXED, DROWSY, HYPNOTIC STATE
EMERGENCY MANAGEMENTSTRESS REDUCTION TRAINING
IS DESIGNED:
TO MOVE YOU FROM THE EXCITED, HYPER STATE
DOWN TO THE MORE USEFULAWARE, ALERT, WORKING STATE
CALIFORNIA DREAMIN’
• SOOTHING SOUNDS
– DOLPHIN SOUNDS– WHALE SOUNDS– OCEAN WAVE SOUNDS
OH YEAR: LOGGERS, MINERS, RANCHERS, FARMERS, FIRE, LAW, EMS . . . .
“AGGRESSIVE RELAXATION”
• BREATHE: FULL, SLOW, DEEP “BREATHE TO 10”
• MUSCLES: ISOMETRICS, TENSE/RELAX• FIND THAT PLACE IN YOUR MEMORY:
WALKING, HORSEBACK, FISHING, DANCING,SWIMMING
• HUM YOUR FAVORITE SONG• DO SOMETHING SOOTHING: TAKE A WALK,
CLOSE YOUR EYES, ROCK BACK AND FORTH• “ENTRAIN” BREATHING, BLOOD
PRESSURE, MUSCLES, HEART BEAT
BOTTOM LINESTRESS MANAGEMENT
• YOU HAVE TO WANT TO DO IT
• YOU HAVE ACTIVELY DO IT– BEFORE HAND– REGULARLY
• YOU HAVE TO REMEMBER TO DO IT DURING EMERGENCIES
BOTTOM LINESTRESS MANAGEMENT
“AGGRESSIVERELAXATION”
ProactivelyRegularly
Purposefully
THE COWIE STRESS MANAGEMENT
PROCESSIN ACTION!
STRESS MANAGEMENT: RELAX!
HUMOR(APPROPRIATELY
APPLIED)
CAN HELP!
One is Ted and one is Fred.
Only my hairdresserknows for sure!
KATRINA WAS STRESSFUL
(AT LEAST TO SOME OF US!)
Thanks for inviting me, smile, and
aggressively relax!
Fred
