Stress Management in Stressful Times

Stress Management in Stressful Times Frederick J. Cowie, Ph.D. Consultant/Trainer/Keynote Speaker fredcowie@aol.com Fredcowie.com Myspace.com/fredcowie 406-431-3531 Welcome!

FRED COWIE’S 10-STEP STRESS MANAGEMENT & PROBLEM SOLVING COURSE • 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

CREDENTIALS

June, 2007 Christian with brother Jon

April, 2009 Dad in Kansas Blizzard Jon with brother Christian Christian in ICU

PARETO PRINCIPLE 80% and 20% 80% GOOD comes from 20% 80% BAD caused by 20%

COWIE’S POTATO PRINCIPLE Two pots Big Potatoes Little Potatoes “Middle sized potatoes go where?” You spend 80% Time/Energy deciding things when it doesn’t matter which item you chose!

PROBLEM vs. WORKPRINCIPLE PROBLEM: No Solution Problem with Solution: equals WORK!

CHANGE is STRESSFUL EMERGENCIES cause a DOUBLE DOSE DOUBLE DOSE Of STRESS

FRED COWIE’S 10-STEP PROBLEM SOLVING COURSE • 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

There are SIX Things I 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 mewhat mental changes came about because of the stress! • F) Tell me about behavioral changes!

Fred, this is where you put their ideas on the flipcharts so thoughtfully supplied for you! Fred

Typical answers: EMOTIONAL fear 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” Syndrome Herbert 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 AND MEDITATION TRAINING IS DESIGNED TO MOVE YOU: FROM: AWARE, ALERT, WORKING STATE TO: RELAXED, DROWSY, HYPNOTIC STATE

EMERGENCY MANAGEMENT STRESS REDUCTION TRAINING IS DESIGNED: • TO MOVE YOU FROM THE • EXCITED, HYPER STATE • DOWN TO THE MORE USEFUL • AWARE, 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 “AGGRESSIVE RELAXATION” Proactively Regularly Purposefully

THE COWIE STRESS MANAGEMENT PROCESS IN ACTION!

STRESS MANAGEMENT: RELAX!

HUMOR (APPROPRIATELY APPLIED) CAN HELP!

One is Ted and one is Fred. Only my hairdresser knows for sure!

KATRINA WAS STRESSFUL (AT LEAST TO SOME OF US!)

Thanks for inviting me, smile, and aggressively relax! Fred

Stress Management in Stressful Times