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“Finding Balance... Coping Effectively With Stress and Change.”

“Finding Balance... Coping Effectively With Stress and Change.”. Kathy Espinoza, MBA, MS, CPE, CIE. Can You Juggle?. Working 8 to 5 Deadlines Family Children, children, children School/college payments Personal Health (Weight, blood pressure, cholesterol, etc.)

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“Finding Balance... Coping Effectively With Stress and Change.”

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  1. “Finding Balance...Coping Effectively With Stress and Change.” Kathy Espinoza, MBA, MS, CPE, CIE

  2. Can You Juggle? • Working 8 to 5 • Deadlines • Family • Children, children, children • School/college payments • Personal Health (Weight, blood pressure, cholesterol, etc.) • Bills (House payment, car payments, insurance, “Target/Stater’s”, etc.)

  3. Stress Today is Unique • On-going Economy • Uncertainty • 2 Working Parents • Single Parents • Sandwich Stress • Caught between children & elder parents • Balancing work, home and health • Paper out… get ready to write!

  4. Handling the Day to Day Stressors of Life • What IS stress to you? • What sets you over the edge?

  5. Why Worry About Stress? • Stress takes a toll on the body • Look at each new President! • Stress and the aging process • Gray hair, wrinkles, etc. • Stallion to “Old Gray Mare” • Loss of memory, mental capacity • Uncharged PDA

  6. Headaches Indigestion Muscle Pain Forgetfulness Sweaty Palms Sleeplessness Unhappy Fatigue Loss of Appetite Excessive Appetite Missed Periods Edgy Angry Nervous Symptoms of Stress?

  7. Stress: • Outside or Inside? • Stress, like beauty…

  8. How Do People Typically Handle Stress? • RAGE!! • Eat! • Stress eaters • Stress Non-eaters • Distorted Thinking Patterns

  9. Stress Management 101 • Control • Change only what you can • Perception • Stress scale 1 to 10 • Little gray snake… • Energy • Physical • Psychological

  10. Balancing the Day to Day Stressors of Life • 5 P’s - • Proper Exercise • Proper Diet • Eat to live rather than live to eat • Proper Weight • Feel good, more ‘in control’ • Proper Rest • 60% of working population are sleep deprived • Proper Attitude • The quality most predictive of health, happiness is: • Optimism

  11. 1 2 3 4 Handling the Day to Day Stressors of Life • Some stress is unavoidable, some is not. The trick is to distinguish between the two. • Put it where it belongs • Is it an emergency? • Can I hand this off? • Can it wait until this afternoon/tomorrow? • Can I get help?

  12. Self-Motivation • Inner Drive: Why do some stay motivated and others not? • Self-motivation: Inner drive that moves behavior • What works for me may not work for you • Write it down… People are like sticks of dynamite; the power’s on the inside but nothing happens …until the fuse gets lit!

  13. Self-Motivation • Find your ‘ONE’ Thing

  14. Balancing Fear and Courage • Courage: …is resistance to fear, mastery of fear NOT the absence of fear • When you are afraid, you have two choices • Do nothing and let fear fester like a cancer • Identify the person/situation causing you fear …deal with it immediately

  15. Balance is Changing Habits • Any habits you’d like to change? “We first make our habits, … and then our habits make us” ~ John Dryden • Find a calendar • Mark off each day • Daily actions make habits

  16. Balance is Finding Solitude “True silence is to the spirit~ what sleep is to the body… nourishment and refreshment” ~ William Penn Need for Solitude is seen in our: Moods Energy levels Ability to think clearly Ability to act decisively Charge your emotional battery

  17. Focus on Servicing Others Serving others makes us feel good about ourselves because in our hearts… we know it’s the right thing to do. • Have a ‘purposeful’ life – Don’t float • Volunteer – YMCA, Pet centers, Hospice • Open doors for others • Smile more often “We make a living by what we get. We make a life by what we GIVE.” ~Winston Churchill

  18. Balance might mean… Hanging on until the storm passes Sometimes I get the feeling that the whole world is against me, but deep down I know that’s not true. • Perseverance – Patience and Time • Inch by inch, life’s a cinch… Yard by yard, life is hard • Take a breath • Make a list of what you need to get done • Start marking them off one at a time “Life is not about waiting for the storm to pass It’s about learning how to dance in the rain” ~Unknown

  19. Balance means… Living Life Forward “Life can only be understood backwards; but it must be lived forward.” ~Kierkegaard • WE control our destiny • From here on… • Stop the blame game and excuses • Take responsibility for your own thoughts, beliefs, decisions and actions • Rid yourself of all bitterness and grudges • Anger is like holding a hot coal in your hand, …The only one who gets burned is YOU.

  20. Balance means… Living Life in the Present “Most people are about as happy as they make up their minds to be.” ~Abraham Lincoln If you found out today that you had cancer • Would you… • Stop living and waste life? • Create ‘blackberry orphans’? • Watch more sunsets • See the color in the flower petals • BE with the ones you love • Randy Pausch – “The Last Lecture”

  21. Balance means… Living Life in the Present First,I was dying to finish high school and start college. And then, I was dying to finish college and start work. And then, I was dying to marry and have children. And then, I was dying for my children to grow old enough so I could go back to work. And then I was dying to retire. And now I am dying… and suddenly, I realized that I forgot to live.

  22. Balance means Keeping Life Simple “Focus on the critical few and not the insignificant many” ~Jack Welch You only have ‘so much’ energy… • Keep the ‘one thing’ in mind • More is not always better • Simplify your monthly bills • Simplify the family activities

  23. Balance means Having an Attitude of Gratitude “When it comes to life, the critical thing is whether you take things for granted or take things with gratitude” ~Chesterton Joy and Gratitude go hand in hand • Energy is zapped when our focus is on what’s wrong instead of what’s right with our lives. • Don’t dwell on what you have NO control over • Focus on what you CAN change

  24. Tips for Handling Stress • Mental Strategies: • Don’t sweat the small stuff • Don’t run misfortunes over and over in your head • Change your perception • Stress scale? • Little gray snake?

  25. Tips for Handling Stress • Physical Strategies: • Take mini-stretch breaks often • Practice deep breathing • Take a mental vacation • Favorite photos of kids • Hawaii? • Lake Tahoe?

  26. Tips for Handling Stress • Life Strategies: • Get up 15 minutes earlier • Limit the TV watching • Don’t “Should” on me! • Positive self-talk • Have a friend • Limit sugar, caffeine & alcohol

  27. Balancing Work and Life Kathy Espinoza, MBA, MS, CPE, CIE kespinoza@keenan.com

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