Maximizing Work-Life Balance John Sutton, LCSW Cape Fear

Maximizing Work-Life Balance John Sutton, LCSW Cape Fear

Maximizing Work-Life Balance John Sutton, LCSW Cape Fear Valley Employee Assistance Corporate Director What is Time Management? Refers to the way that you organize and plan how long you spend on specific activities Requires an important shift in focus from activities to results: being busy isnt the same as being effective.

Causes of Stress Everyone evaluates experiences differently Can come from: Pressures at home or work Relationships School Other personal situations Oftentimes associated with too much Too many changes Expectations that are too high Too much responsibility

Too much information (overload) **The more stressors experienced at one time, the more severe the effects**

Unnecessary Stress Attempting to do too much at one time Setting unrealistic time estimate or poor time management Procrastinating unpleasant tasks Disorganization Poor listening skills Doing it all yourself Unable to say no Trouble letting other people do their job Impulsive, snap decisions Not taking responsibility for the quality

of your own life (blaming others) Todays Work Environment Do more with less How many people work 08:00- 5:00? How many people follow this schedule? How many people take their lunch break? How many people function by deadlines? How many people maintain a calendar schedule? Perceive a physical or psychological threat An inbuilt, reflex, alarm-system in our brain triggers the

Fight orand Flight release of electrical impulses a variety of hormones. Complex hormonal cascade of over 30 stress hormones: adrenaline, noradrenaline and cortisol. Powerful and widespread effect on our body's biochemistry giving us the extra strength and speed we need to deal with the threatening situation. Fight or Flight Chronic fight or flight response can leave us

with heightened stress levels even though the original stress may be over. High blood pressure Suppressed immune system Sleep problems Increased risk of heart attack and stroke Increased vulnerability to long-term anxiety and depression Give up perfection Its okay to make a mistake! Wear good shoes, dress for comfort Accept that we all have difficult situations that will ariseNo one has a perfect or stress-free

life Understand yourself Know what you want Be aware of your strengths Know your go buttons Understand your limits Appreciate your resourcefulness Watch your language

Negative self talk is an energy drain: Comparative Judgmental Critical of self or others Dwells on past failure Learn how to turn it off What Works for YOU?

What we find relaxing is very subjective You are the only one who can answer this question Let people tell you what they need Things we all need: Sleep Regular well-balanced diet

Some form of exercise Each other Visualize what this looks like for you What Helps Seeking Spiritual Guidance Positive reminiscing or planning Counseling Keeping a journal Exercising in moderation Maintain a regular schedule Have a transition routine

Attending a support group Boundary-settingsaying no, or yes (if you say no to everything)

Getting adequate rest Healthy eating habits Relaxation techniques Scheduling/engaging in positive activities (sports, hobbies, reading, coloring) Focusing on practical solutions to manage the current situation Asking for help Accepting care from others Developing a creative outlet Laughing

Mindfulness Sometimes our stress comes from feelings we carry from past events or worry over the future Both past and future are out of our control Taking time out each day to calm and clear the mind and focus on what is happening at that moment is called being mindful Accepting things as they are The OPPOSITE of multi-tasking! Relaxation involves skill development and practice Skill-Building

Begin mentally by looking at your attitude towards relaxing/stress-management Lazy Selfish No time Why Relax?

Slows heart rate Lowers blood pressure Slows breathing rate Increases blood flow to major muscle groups Reduces muscle tension and chronic pain Improves concentration Reduces anger and frustration Boosts confidence in

handling problems It feels GREAT Mayo Clinic website Breathe! The quickest and easiest way to calm down Something EVERYONE can do anywhere Count as you slowly inhale, pause, then exhale slowly the same count as the inhale. Yoga brings together physical and mental disciplines to achieve

peacefulness of body and mind, helping you relax and manage stress and anxiety Tai chi is sometimes described as "meditation in motion" because it promotes serenity through gentle movements connecting the mind and body. Yoga and Tai Chi Massage is a general term for pressing,

rubbing and manipulating your skin, muscles, tendons and ligaments Many different types A trained Massage Therapist can evaluate which type would best suit you based on your goal for receiving massage Massage If you engage in self-care on a regular basis and are still plagued by feelings of being overwhelmed or angry,

Benefits therapy may be beneficial of Therapy Helps to talk about problems and obtain a different perspective Develop alternative coping skills to approach situations differently Your perspective is your filter-how you see the world. You cant choose events that occur, but you can choose your response to or interpretation of them Relaxation Resources (also an app) (also an app)

YouTube: relaxing music, general and specific guided mediations, delta waves (also an app) Stop, Breath & Think (app)

Recently Viewed Presentations



    46 year old non-cirrhotic, treatment-naïve, GT1a-infected Black/African American man who experienced 2 SAEs during the course of the trial. The first event occurred on 28-Dec-14 when the subject presented to the emergency room (ER) for command auditory hallucinations and suicidal...
  • Introduction To Debate -

    Introduction To Debate -

    Introduction To Debate and Building an Effective Argument Argument (argumentation) To take a side from a proposition-give the audience FACTS. Intends to provide insight offers a verifiable perspective for the audience Supports reasoning with valid evidence.
  • Planning for Security

    Planning for Security

    networks and then access systems that contain the information. The sphere of protection, at the right of the figure, illustrates that between each layer of the sphere of use. there must exist a layer of protection to prevent access to...
  • Pharmacology and the Nursing Process, 4th ed. Lilley ...

    Pharmacology and the Nursing Process, 4th ed. Lilley ...

    Title: Pharmacology and the Nursing Process, 4th ed. Lilley/Harrington/Snyder Author: Julie & Jonathan Snyder Last modified by: xyz Created Date
  • THE HIGH MIDDLE AGES - Miami-Dade County Public Schools

    THE HIGH MIDDLE AGES - Miami-Dade County Public Schools

    They sewed a cross of cloth on their clothes and were called crusaders. (The Latin word cruciata ... hoping to gain control of this rich trading area. Thus the Hundred Years' War began. It continued for 116 years as a...
  • Az atomot a 19. sz. vgig oszthatatlannak, az

    Az atomot a 19. sz. vgig oszthatatlannak, az

    2. The element's numbers are replaced by the Latin and Greek naming system, as shown in this table: Using the previous example, 1-1-9 would change to Un un enn. 3. All the roots are put together, and -ium is added...
  • Corrective Services NSW e-Recruitment Detailed Case Study 20

    Corrective Services NSW e-Recruitment Detailed Case Study 20

    The DPC extranet was used in the initial stages by the Recruitment team but this has been used less recently. The extranet was originally well received by CSNSW staff. Managers are not generally aware of the extranet. A simple FAQ...


    katayana he formed the triumvirate in the realm of the hindu law and procedure,along with the narada and brihaspati. he represents the last stage of the legal development.his code was rational and refreshing.