Ethan Chazin, The Chazin Group manage stress to achieve your work life balance

1. T Chazin Group
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Managing Stress
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u The Chazin Group. © 2011. www.TheChazinGroup.com

2. Special Thanks

3. About ME
 BA in Comms (MBA Mktg)
 20 Years In Corp. America
 Started Career as Recruiter
 Downsized 8X
 Mktg/Sales Background
Launched Biz Consultancy in ‘09
Contact me:
T: (201) 683-3399
EM: Ethan@TheChazinGroup.com

4. What I Do…
 Job Search Strategies
 Interviewing &
Networking
 Career Coaching
 Life / Work Balance
 Business Owner Coaching
 Human Capital
Development
 Professional Development
 Salary Negotiations

5. No Joking Matter
(The Symptoms)

6. The Symptoms of Stress
Everyone reacts to stress differently, but there are some
common effects that help recognize it. In times of extreme
stress, people may shake uncontrollably, hyperventilate, or
even vomit. For people with asthma, stress can trigger an
attack. People who are chronically stressed are also susceptible
to the following:
1· periods of irritability or anger
2· apathy or depression
3· constant anxiety
4· irrational behavior
5· loss of appetite
6· comfort eating
7· lack of concentration
8· loss of sex-drive
9· increased smoking, drinking or recreational drug-taking

7. Physical Symptoms of Stress
Excessive tiredness
Skin problems
Aches and pains resulting from tense muscles, including
neck aches, backaches, and tension headaches
Increased pain from arthritis and other conditions
Heart palpitations
Hyper acidity
Hypertension
Diabetes
For women, missed periods

8. Identify the Causes – Take
a Quiz/Keep a Journal

9. Dealing with Stress
From Work

10. The U.S. is the MOST
Overworked
Developed Nation in
THE WORLD…

11. he The Research
TT Chazin Group
he Chazin Group PROVES It

12. TT Chazin Group of
he A Field
he Chazin Group Study Emerges
• The White-Collar Sweatshop by Jill Andresky
Fraser
• The Overworked American by Juliet Schor
• The Working Life by Joanne B. Ciulla

13. Overworked=More Stress=
 Fatigue
 High Blood Pressure
 Heart Disease
 Overeating
 Substance Abuse
 Lost Time With Loved Ones
 Spousal/Child Abuse
 Anger Management/Road Rage
 Early Death
 Suicide

14. Manage Time to
Alleviate Stress

15. 168 Hours a Week…

16. Work-Life Balance Calculator
www.cnn.com/2008/LIVING/worklife/06/04/balance.calc

17. Family Matters…

18. he Find Group
he Chazin More
TT Chazin Group Time in the Day
• Cut back on extra-curricular activities.
• Do away with/outsource ALL non-essential
and/or time-consuming chores/activities until
TIME PERMITS.
– Order groceries/pay bills online.
• Track your time for ONE week.
• Ask your employer about flex time, compressed
work schedule, job sharing, telecommuting.

19. Find More Time in the Day
Your (2) Options:
Work MORE hours LESS
efficiently or…
Work LESS hours MORE
efficiently

20. Take Control of Your
Calendar

21. he Manage
TT Chazin Group
he Chazin Group Your Calendar
• Post a 3-4 month whiteboard family calendar in
a strategic location/common area.
– Color code by family member & priority level.
– Update daily, discuss with family on Sunday.
• Ensure there’s “DOWN” time blocked off on
your calendar.

22. Control Your To-Do’s
to Reduce Stress

23. Keep Task Lists
Task Start End
Description Priority Status Contingencies Owner Contributor
Name Date Date
1-3 scale. 1 is
Whose
critical; 2 is a In- Who is
Things that may responsibilit
“must” progress, responsible
Provide affect/prevent y is it to
complete; 3 pending, For
details completion of ensure it
is get to it planned, or contributing
the task gets
when you on-hold to the task.
completed
can

24. The Family CHORE
Wheel (of Fortune…)

25. GARBAGE
SET TABLE SHOPPING
SP
SP YOU
MAKE
OU
OU
LAUNDRY
DINNER
SE
SE
CH
CH
ILD
ILD
CHILD 2
1
1
DISHES

26. Spend MORE Time
With Family

27. Make
TT Chazin Group
he Chazin Group
he Time Together
• Do volunteer work together.
• Have their friends sleep over YOUR house.
• Participate in family sports/activities:
– Hiking, cooking/art classes, camping, etc.
• Take up hobbies together.
• Say NO to anything that threatens TOGETHER
time.

28. Make Time to Nourish YOU

29. Daydream

30. TT ChazinNourish
he Chazin Group
he Group YOUR Soul
• Pick a time of day that is ALL yours.
Communicate to all there are NO exceptions .
• Rediscover your interests/passions.
• Make time to exercise to increase your energy
level and makes you MORE productive.)
• Slowly introduce more activities that are
important/special/relaxing to YOU.
YOU
• NURTURE YOURSELF - Eat healthy, get
MORE sleep.
• Seek professional help – does your employer
offer an EAP?

31. Manage Interpersonal
Conflicts

32. he Managing
TT Chazin Group
he Chazin Group Social Conflict
• Get PASSIVE-AGGRESSIVE.
• Practice avoidance.
• Tell “NEGATIVE NELLIES” they cannot be in
your life.
• Confront directly.
• Manage relationships.

33. he Managing
TT Chazin Group
he Chazin Group Work Conflicts
• Defend your reputation as Personal Brand.”
• Cut off Gossipers before they get started.
• Enlist Your Manager’s Assistance.
• Engage “Human” Resources.
• X.

34. Use the 4 As

35. Apply
TT Chazin Group
he Chazin Group
he the 4 As
• AVOID the Stressor.
• ALTER the Stressor.
• ADAPT to the Stressor.
• ACCEPT the Stressor.

36. he Avoid Unnecessary
TT Chazin Group
he Chazin Group Stress
Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be
addressed. You may be surprised, however, by the number of stressors in your life
that you can eliminate.
• Learn how to say “no” – Know your limits and stick to them. Whether in your
personal or professional life, refuse to accept added responsibilities when you’re
close to reaching them. Taking on more than you can handle is a surefire recipe for
stress.
• Avoid people who stress you out – If someone consistently causes stress in your
life and you can’t turn the relationship around, limit the amount of time you spend
with that person or end the relationship entirely.
• Take control of your environment – If the evening news makes you anxious,
turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If
going to the market is an unpleasant chore, do your grocery shopping online.
• Avoid hot-button topics – If you get upset over religion or politics, cross them off
your conversation list. If you repeatedly argue about the same subject with the
same people, stop bringing it up or excuse yourself when it’s the topic of
discussion.
• Pare down your to-do list – Analyze your schedule, responsibilities, and daily
tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and
the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or
eliminate them entirely.

37. TT Chazin Alter
he Chazin Group
he Group the Situation
If you can’t avoid a stressful situation, try to alter it.
Figure out what you can do to change things so the
problem doesn’t present itself in the future. Often, this
involves changing the way you communicate and operate
in your daily life:
• Express your feelings instead of bottling them up.
• Be willing to compromise.
• Be more assertive.
• Manage your time better.

38. Adapt
TT Chazin Group
he Chazin Group
he to the Stressor
If you can’t change the stressor, change yourself. You can adapt to stressful
situations and regain your sense of control by changing your expectations
and attitude.
• Reframe problems. Try to view stressful situations from a more positive
perspective. Rather than fuming about a traffic jam, look at it as an
opportunity to pause and regroup, listen to your favorite radio station, or
enjoy some alone time.
• Look at the big picture. Take perspective of the stressful situation. Ask
yourself how important it will be in the long run. Will it matter in a
month? A year? Is it really worth getting upset over? If the answer is no,
focus your time and energy elsewhere.
• Adjust your standards. Perfectionism is a major source of avoidable
stress. Stop setting yourself up for failure by demanding perfection. Set
reasonable standards for yourself and others, and learn to be okay with
“good enough.”
• Focus on the positive. When stress is getting you down, take a moment
to reflect on all the things you appreciate in your life, including your own
positive qualities and gifts. This simple strategy can help you keep things
in perspective.

39. Accept Group
he Chazin What
TT Chazin Group
he You Can’t Change
A Some sources of stress are unavoidable. You can’t prevent or change
stressors such as the death of a loved one, a serious illness, or a national
recession. In such cases, the best way to cope with stress is to accept things
as they are. Acceptance may be difficult, but in the long run, it’s easier than
railing against a situation you can’t change.
• Don’t try to control the uncontrollable. Many things in life are beyond
our control— particularly the behavior of other people. Rather than
stressing out over them, focus on the things you can control such as the
way you choose to react to problems.
• Look for the upside. As the saying goes, “What doesn’t kill us makes us
stronger.” When facing major challenges, try to look at them as
opportunities for personal growth. If your own poor choices contributed to
a stressful situation, reflect on them and learn from your mistakes.
• Share your feelings. Talk to a trusted friend or make an appointment
with a therapist. Expressing what you’re going through can be very
cathartic, even if there’s nothing you can do to alter the stressful
situation.
• Learn to forgive. Accept the fact that we live in an imperfect world and
that people make mistakes.

40. A Final Thought…

41. Periodically Check In
With Yourself!

42. Here lies
Jane.
Proud
mother.
Loving wife.
Could have
worked
MORE
hours.

43. Helpful Resources