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1、 bcLiving with StressDecember 1998Copyright 1998 Bain&Company,Inc.Author:Contributor:Steven AndersonDianna Magnani1LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS AgendaWhat is Stress?Negative Stress Overload SymptomsManaging StressDefining Your Life PurposeConducting a Perso
2、nal InventoryMinimizing Vulnerability to Negative StressIdentifying Stress Trigger EventsStress Management TechniquesKey Takeaways2LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Definition of Stress Stress is a normal and natural phenomenon in our lives.It is the natural con
3、flict,opposition,or resistance that occurs in our body as we continually adjust to our changing environment and life.3LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS The Role of PerceptionsPerceptionsInternal Demandsresponsibilitiesobligationsself criticismExternal Demandswor
4、kfamilysocialenvironmentfinancialAttitudes,values,andbeliefsStressresponsePastexperiencesStress results from our perceptions of an event.An event,in and of itself,is not stressful.It is our perception of the event that activates our bodys stress response.4LivingwithStressbcCopyright 1998 Bain&Compan
5、y,Inc.Living with StressBOS The bodys normal physiological reaction to stress is as follows:Stress ResponseEventPerceptionsBody releases stress hormonescausing the“Fight or Flight”responseBody discharges energy by fighting,fleeing or expressing emotionBody induces relaxation,reversing previous react
6、ions5LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Personal Integrity and Life Purpose Positive stress is healthy and results from events that are in alignment with our personal integrity and/or our true purpose in life.Negative stress is destructive and results from events
7、 that are not in alignment.Personal integrity:Life purpose:Having personal integrity means living true to a set of values,beliefs,and principles that give direction,balance,and focus to your life.Every individual has a purpose in life that is completely unique.Our most important job in life is to di
8、scover and then fulfill our personal purpose.Some people know what their purpose is early in life;others discover it over time-their purpose is revealed to them very much like the clues in a treasure hunt,one clue at a time.6LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Pos
9、itive vs.Negative Stress Positive and negative stress impact us very differently.Positive StressNegative StressProvides the tension necessary to make us strongerGears us up to meet the demands of a situationCompels us to actionWears us downCan lead to feelings of mistrust,anger,rejection,or depressi
10、onCan lead to minor or serious illnessDeadlines,competition,confrontations,and even our frustrations and sorrows,can add depth or excitement to our livesDoing things that we dread to do can sap our energy and cloud our judgment7LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS
11、Signs of StressSigns of Positive StressSigns of Negative StressSense of excitementAbility to get a lot of things done and be naturally charged to take on moreFeeling that time is passing by quickly because you are fully engaged in the activity Belief that things happen with ease Feeling that extraor
12、dinary results are produced,almost as if by magic Feeling healthy Sense of dread,resentment,anger or frustrationFeeling drained of energyFeeling that time drags on.You are aware of time ticking away or you are watching the clock as you laboriously work on an activityBelief that almost everything is
13、a struggle,a fightFeeling that predictable results are produced and only after much sufferingFeeling lethargic,sickly,or depressedAbility to experience a full range of emotions Feeling stuck in one type of emotionSense of peace and rightness with life Sense of chaos and confusion in lifeHere are som
14、e common signs of positive and negative stress.8LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS AgendaWhat is Stress?Negative Stress Overload SymptomsManaging StressDefining Your Life PurposeConducting a Personal InventoryMinimizing Vulnerability to Negative StressIdentifying
15、 Stress Trigger EventsStress Management TechniquesKey Takeaways9LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Most people can deal with a small amount of negative stress regularly or a large amount for a short time.If you are experiencing the following negative stress overl
16、oad symptoms,you may have gone beyond your optimal level.Negative Stress Overload Symptoms(1 of 2)Many coldsFrequent bouts of fluAllergiesMany low grade infectionsHivesFeeling generally unwell or sickSores in mouthStrep throatMononucleosisPoor memoryDaydreamingIndecisivenessMental confusionRacing th
17、oughtsConviction that everything turns our for the worstDifficulty falling asleepPoor judgmentDifficulty concentratingPreoccupationFeeling that things are getting out of controlAnxiety or panicFrustrationAnger and irritationFeeling desperate,hopelessFeeling trapped,helplessFeeling blue or depressedF
18、eeling guiltyFeeling self-consciousFeeling restlessImmune SystemCognitive SystemEmotional System10LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Negative Stress Overload Symptoms(2 of 2)SympatheticNervous SystemMuscular SystemTight muscles or muscular achesNervous ticksStutt
19、ering;voice shaky or strainedFrowning,wrinkling foreheadTension headachesBruxism(grinding or clenching teeth)Jaw pain or achePacing,finger-or foot-tapping,difficulty sitting stillTrembling or shakingBack painHigh blood pressureDizzinessPalpitationsSweaty palms,increased perspirationCold hands or fee
20、tRapid heart beatSudden bursts of energyMigraine headachesChest painShortness of breathParasympatheticNervous SystemChange in appetiteNauseaStomach pains or crampsAcid stomach,heartburnProblems with urinationConstipationDiarrheaFrigidity or impotenceDry mouth or throatDifficulty swallowingArthritic
21、joint painUnusual changes in bodyDiabetesSkin rashes or pimplesFatigue,feeling tiredInfertilityBloating,water retentionExcessive thirstChanges in skin color(e.g.,gray pallor)Endocrine System11LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Make Different ChoicesIt is ultimate
22、ly up to you to take responsibility for your actions and to make choices differently in order to reduce your level of negative stress.The definition of insanity is someone who continues to take the same actions but expects a different result.-Sigmund Freud12LivingwithStressbcCopyright 1998 Bain&Comp
23、any,Inc.Living with StressBOS AgendaWhat is Stress?Negative Stress Overload SymptomsManaging StressDefining Your Life PurposeConducting a Personal InventoryMinimizing Vulnerability to Negative StressIdentifying Stress Trigger EventsStress Management TechniquesKey Takeaways13LivingwithStressbcCopyrig
24、ht 1998 Bain&Company,Inc.Living with StressBOS There are several actions you can take to manage stress.Managing StressDefine your life purposeConduct a personal inventoryMaintain good physical and emotional health to minimize your vulnerability to stress Identify stress trigger events and begin to e
25、xamine where you are out of alignment with your personal integrity and where you are not fulfilling your true purpose in lifeModerate your physical and emotional reactions to stress by utilizing stress management techniques14LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS You
26、 must be aware of when you are making choices that are not in alignment with your life purpose.Ask yourself the following questions to help you define your life purpose:Life Purpose Exercise(1 of 2)Think about the times in your life when you felt that time stopped and you were fully present enjoying
27、 and engaged in what you were doing.What were you doing?Who was involved?What are the similarities among these situations?1.2.3.Consider how you serve others(e.g.,family,friends,charitable organizations).How do you feel about serving others?Resentful or thankful,satisfied or overwhelmed,a sense of p
28、ride or a feeling of being used?Look at the areas that produce positive responses in you and ask the same questions as in part 1.Look at what gives you meaning in your life right now.15LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Life Purpose Exercise(2 of 2)Look back at y
29、our life and think about your personal treasure hunt and the clues you have received about your purpose in life.Map out the various clues and the directions in which they have led you.What was the last clue you found?Have you stopped looking for clues?4.My life purpose is:Examine your answers to the
30、 previous questions.Look for common themes.Trust your intuition.With the themes in front of you,write down your life purpose.5.Evaluate and challenge your life purpose every 6 months.6.16LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Take time out to conduct a personal inven
31、tory and connect with your personal goals in the following areas.Personal InventoryFamilyWorkIndividual roles(How you are as an individual)Social being(How you relate to others)EnvironmentFinancesAreaWhat are my goals?How can I achieve my goals?17LivingwithStressbcCopyright 1998 Bain&Company,Inc.Liv
32、ing with StressBOS Vulnerability to Stress Get enough sleep;maintain a consistent schedule of sleep Eat well-balanced,nutritious mealsExercise for cardiovascular fitnessSchedule open time each day for relaxation and fun;take breaksMaintain a positive and constructive attitude-do not be too hard on y
33、ourselfDevelop some mutually supportive relationshipsModerate your use of stimulants such as nicotine,caffeine,and alcoholYou can minimize your vulnerability to stress by maintaining good physical and emotional health.18LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Vulnerab
34、ility to Stress Exercise(1 of 2)NeverRarelySometimesOftenAlmostAlwaysI eat at least one hot,balance meal per dayI get 7-8 hours sleep at least 4 nights per weekI give and receive affection regularlyI have at least one relative within 50 miles on whom I can relyI exercise to the point of perspiration
35、 at least twice per weekI limit myself to less than half a pack of cigarettes per dayI limit myself to fewer than 5 alcoholic drinks per weekI am the appropriate weight for my heightI am able to speak openly about my feelings when angry or worriedI have an income adequate to meet basic expensesI get
36、 strength from my religious beliefsI regularly attend club or social activitiesI have a network of friends and acquaintancesI have one or more friends to confide in about personal mattersI am in good health(including eyesight,hearing,teeth)I have regular conversations with people I live with about d
37、omesticproblems;e.g.chores,money,and daily living issuesI do something for fun at least once per weekI am able to organize my time effectivelyI limit myself to less than 3 cups of coffee(tea or soda)per dayI take quiet time for myself during the dayRespond to each of the following questions.EventThe
38、 following questionnaire will help you assess your vulnerability to stress.19LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Vulnerability to Stress Exercise(2 of 2)To determine your vulnerability to stress,assign the following scores to your responses on the previous page:Al
39、most alwaysOftenSometimesRarelyNever12345Now,total your score and compare with the results below:0-15 16-3031-4546-6061+EXCELLENT!You are taking great care of yourself and have a very low stress risk.GREAT!You are at low risk for stress and manage your life well.GOOD!Your stress risk is moderate;now
40、 is the time to develop a plan to help you reduce your vulnerability to stress.DANGER!You are very vulnerable to stress;slow down and take better care of yourself.STOP!You are burned out.Go on vacation.To minimize your vulnerability to stress,you should strive to achieve an answer of“almost always”t
41、o each question20LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS Stress Trigger Events Questionnaire(1 of 10)The following questionnaire was designed to help you define the areas of your life that are the most and least stressful.There are six sections:1.work2.family3.individ
42、ual roles4.social being5.environment6.financesIn each section,for each event that applies to you,choose how stressful it is.Your choices are:not at all,a bit,somewhat,moderately,or very.Consider events that have affected you in the last 6 months or that you expect to affect you in the next 6 months.
43、By becoming aware of the events in your life that trigger stress,you can take responsibility for dealing with them and target your stress management techniques.21LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS VeryModeratelySomewhatA BitNot at allBeginning new job or position
44、Poor job descriptionAmbiguous lines of authorityPoorly defined responsibilities at workSetting work goalsMeeting work goalsFailure to understand or accomplish assignmentsLack of necessary skills&abilities to perform adequately at workToo tired to get work doneDifficulties with career decisionsOverwo
45、rkPressured deadlinesMany emergencies at workUncooperative coworkersToo much responsibility at workFear of errorHours too longSection 1-WorkFor each event that applies to you,how stressful is the event?EventStress Trigger Events Questionnaire(2 of 10)22LivingwithStressbcCopyright 1998 Bain&Company,I
46、nc.Living with StressBOS VeryModeratelySomewhatA BitNot at allFamily members interfering with workPressure to do well at workLack of company concern about workersPromotionPersonal achievements at workChange to a different line of workEquipment malfunctions at workWork interference in personal lifeIn
47、sufficient in-service training or supervisionBoredom with workLittle opportunity for advancementResponsibility without authorityLack of privacy at workIrregular work hoursChange in responsibilities at workTrouble with bossChange in work hours or conditionsSection 1-Work(Continued)For each event that
48、 applies to you,how stressful is the event?EventStress Trigger Events Questionnaire(3 of 10)23LivingwithStressbcCopyright 1998 Bain&Company,Inc.Living with StressBOS VeryModeratelySometimesA BitNot at allSection 2-FamilyFor each event that applies to you,how stressful is the event?EventHolidays,fami
49、ly celebrations,family vacationsStarting a significant relationshipMarital difficultiesIllness in familyDivorceDeath of a spouseDeath of a close relativeDeath of a distant relativeProblems with childrenAlcoholism or drug problems in familySon or daughter leaving homeSex difficultiesDifficulties with
50、 other family membersDivorce or remarriage parentsDivorce or remarriage of childrenDifficulty in meeting obligations to familyChild care responsibilitiesBirth of a child or adoptionAbortion,miscarriage or still birthIncrease in number of arguments with spouseFamily conflict over moneyTrouble with in