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 https://www.headspace.com/ (also an app) https://insighttimer.com/ (also an app)
YouTube: relaxing music, general and specific guided mediations, delta waves www.livingwell.org (also an app) Stop, Breath & Think (app)
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