Handling Stress in Today’s Economic Environment

1. Handling Stress in Today’s Economic Environment Larry Long, Ph.D., Senior Director/Psychologist Counseling & Educational Support Services University of Kansas Medical Center

2. Some days go like this… http://www.adbusters.org/media/flash/slow_down_week/

3. Who? Me?....STRESSED?!?!?! • Potential Warning Signs of Stress

4. What Stresses You? Top 3 Things That Add Stress To Your Life?

5. How Would Your Life Be Different Without These Stressors? Some Level of Stress is Necessary to be Effective.

6. Optimal Stress Level

7. What Is Burn Out? • Chronic (lifestyle) pattern of high output and lower rewards. • What lifestyle are you building now? “All Work & No Play Doesn’t Just Make Jack Dull. Jack becomes depleted, his work suffers, & his marriage falls apart.”

8. Stress Response

9. Today’s Economy & Stress • 80% of Americans say money and the economy are two significant stressors in their lives • Guess the common reactions to difficult financial times? • How might stress reactions lead to a person’s finances stay the same (or get worse)?

10. Adaptation Under Extreme Pressure: How Do the Elite Do it?

11. Elite Performers: How do they manage stress? • Balanced (deliberate) lifestyle (i.e., nutrition & sleep) • Knowledgeable of sport • Effective performance skills • High dispositional hope (i.e., will power / way power) * Gould, D., Dieffenbach, K., & Moffett, A. (2002). Psychological characteristics and their development in Olympic champions. Journal of Applied Sport Psychology, 14, 172-204.

12. Attributes of Elite Performers* • High determination & commitment • Effective moderation of mood states • Excellent ability to concentrate & focus • Uses positive imagery & self-talk • Moderate (or adaptive) perfectionism * Gould, D., Dieffenbach, K., & Moffett, A. (2002). Psychological characteristics and their development in Olympic champions. Journal of Applied Sport Psychology, 14, 172-204.

13. Take Charge! • Active Coping and Controlling What’s Controllable • Managing Time, Prioritizing, Taking Action • Adaptation is Key to Success

14. Active Coping • Active Versus Passive Coping • Locus of Control: Focusing upon what you can do about it! • Gratitude Journaling • Building Dispositional Hope

15. Using Self Talk (Active Coping) • What is your internal dialogue now? • Manage Distracting / Negative Thinking • Constructing a new internal dialogue • Thought stopping • Cognitive restructuring

16. “Turning It Off” How do you “turn off” your mind & let go? Developing Your Mental Skills to Compartmentalize

17. Do The Math! (Managing Time) • 168 hours in a week • If you go to sleep at 11 PM and wake at 6 AM, you have 119 hours awake • Where do you invest your time • Work = ? • Family / Partner Hours = ? • Leisure Hours = ?

18. How do you manage your time? • Use a daily planner • Establish a realistic plan that includes work time, sleep, family/friends, exercise and fun • Set priorities • Identify what you can let go of • Put it at the bottom of the list • Use your social supports • Groups hold you accountable

19. Adaptation (When they move your cheese) • Be sure it’s wise / safe to share your upset about change • Grief over change is to be expected • Change your mental outlook • Change/Crisis = Opportunity • Keep site of your big picture goals as you determine new pathways to them

20. Making A (Lifestyle) Change: 101 • Start by adjusting what you’re currently doing – add new “stress reducers” may add more stress. • Add a little at a time, tweak as you go, & focus upon maintenance. • Focus is both short and long-term.

21. Contact info: Larry Long, Ph.D. 913-588-6580 llong@kumc.edu Other Resource for KUMC Employees: HealthQuest – Stress Management 1-888-275-1205 For KU Hospital Employees: See your HR Staff member to be referred to the Employee Assistance Program (EAP)