How to Handle the Stress of UX Work Better
Meredith Noble (@meredi)
Director of Interaction Design
CATALYSTGROUP April 28, 2014
Hello.
I’m Meredith.
I work at CATALYSTGROUP, a UX research & design firm in NYC.
I’ve been a UX consultant for 9 years.
My work sometimes stresses me out.
(Okay, often stresses me out.)
Introductions
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My Stress Credentials
Introductions
My stress claim to fame:
I got a duodenal ulcer at age 13.
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My Stress Credentials
I’m a sensitive, conscientious, people-pleasing, perfectionistic emotion-squelcher… …who chose a role with intense deadlines and external judgment! I hit a breaking point. Something needed to change.
Introductions
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My Stress Credentials
Introductions
I started exploring the mind-body connection and the effects thoughts and emotions can have on our bodies.
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Talk Outline
Introductions
• What is stress? Why is it a problem?
• Why is stress a problem for UXers?
• Exercise: How stressed out are we?
• Exercise: What stresses us?
• Discussion: What are our top 3 stressors and how can we cope?
• Other ways to combat stress
• Resources & next steps
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What is stress?
• Fear system constantly scanning the environment
• Activates hormone craziness!
Background
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What is stress?
• Move from ‘rest and digest’ into ‘fight, flight, or freeze’
– Energy mobilized to send to muscles
– Heart rate and blood pressure increase
– Non-essential activities stop or slow:
– Digestion
– Immunity
– Growth & tissue repair
– Etc.
Background
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What is stress?
• Another response to stress: tend and befriend
• Unclear whether this is just a female reaction or male too
Background
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Why is stress a problem?
• Lions aren’t a big problem in 2014
• Most of our stress is: • Psychological
• Ongoing
• Anticipatory
• Our bodies are sustaining long-term damage!
Implications
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Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
– Depression and anxiety
– Increased illness
– Ulcers, irritable bowel syndrome
– Diabetes, metabolic syndrome
– Pain disorders
Implications
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Why Stress is Bad for UXers
• Hinders creativity
• Creates tunnel vision
• Reduces empathy in men
• Hinders memory
• Reduces our ability to learn and store memories
Implications
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How Stressed Are We?
This week, are you:
• Not at all stressed
• Somewhat stressed
• Moderately stressed
• Very stressed
• Extremely stressed
Exercise
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What Stresses Us?
• Theme ideas: – Impressing Others
– Interpersonal Challenges
– Technology
– Keeping Up With the UX Joneses
– 21st Century Work Life
– Too Little Time
– The Design Process
– The Research Process
Exercise
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Stressor 1
• How can we better cope?
Exercise
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Stressor 2
• How can we better cope?
Exercise
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Stressor 3
• How can we better cope?
Exercise
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Ways to Combat Stress
1. Prevent stressful situations from occurring
Coping
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Ways to Combat Stress
2. Change the way you think during stressful situations
Coping
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Ways to Combat Stress
3. Practice self-compassion
Coping
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Ways to Combat Stress
4. Use a relaxation technique to return to ‘rest and digest’
– 3 deep breaths, 9 times
– Exercise
– Open Focus
Coping
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Ways to Combat Stress
• Tune into your emotions – How am I feeling right now?
– Where am I feeling tension right now?
– Let yourself feel it
Coping With Stress
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Resources
The Open Focus Brain Les Fehmi and Jim Robbins
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Why Zebras Don’t Get Ulcers Robert M. Sapolsky
Resources
What is The Single Most Important Thing You Can Do To Manage Stress? Dr. Mike Evans
bit.ly/stressanimation
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Mind Body Toolbox Audio Course Abigail Steidley
anamsong.com
Resources
Self-Compassion Kristin Neff
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Next Steps
1. Consider running a stress workshop at work – With colleagues, list your stressors
– Identify stressors that you have control over
– Brainstorm ways to address them
2. Read the resources to learn more
3. Talk about it with others – Tend and befriend :)
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Thank you :)
Meredith Noble
@meredi
CATALYSTGROUP
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