Stress Management Training Resource

The Ultimate Stress Management Toolkit
for Trainers, HR Professionals and
Management

‘The Complete What-Why-When
of
Pressure and Stress’
By
Carole Spiers MIHPE MISMA
World Authority on Corporate Stress
BBC Guest-Broadcaster • Author
Motivational Speaker © Carole Spiers 2012

Step One: Awareness
Step Two: The Individual Nature
Step Three: Causes Of Work Stress
Step Four: Proven Techniques For

Dealing With Stress

© Carole Spiers 2012

The Mechanics of Stress
• The cardiovascular and respiratory
systems go into overdrive
• Blood circulation and
oxygenation increase
• Cortisol is released
• Glucose and fatty acids
are increased

All these reaction occur automatically
and very swiftly at the first signs
of danger.

Definition of Stress
Stress is the adverse reaction people have to excessive
pressure or other types of demands placed on them.
(UK Health and Safety Executive)


What Causes Stress?

Fundamentally, it is the
way that we think about a
situation rather than the
situation itself that causes
stress.


What Is The Difference Between

Pressure
And

Stress

?

Immediate Reactions
to Stress
● Dry mouth
● Nervous
● Rapid breathing
● Feel sick
● Moist palms


Prolonged Symptoms of Stress
● Chest pains ● Irritability
● Indigestion ● Anger
● Sleep problems ● Low energy
● Headaches ● Tiredness
● Teeth grinding ● Low
self-esteem

You may recognise the signs but what do you do
about it?


Pressure – Performance Curve
Performance
Lack of Focused Well-Being
engagement
Stress
Performance

Rust Burn
Out Out

Pressure

Personality Types
What Personality Type
Are You?
Turn to page 21


How Do You Manage the Different
Personality Types in Your Team?


Step One: Awareness
Step Two: The Individual Nature
Step Three: Causes Of Work Stress
Step Four: Proven Techniques For
Dealing
With Stress


Causes of Workplace Stress
• Long working hours
• Lack of autonomy and control
• Poor management
communications
• Excessive expectations
• Uncertainty
(esp. career prospects)
• Lack of recognition and reward
• Work under-load / overload

Evaluate Workplace Stress
Consider the following factors:
• Demands
• Control
• Support
• Role
• Relationships


Effects Of Workplace Stress
● Poor performance
● Reduced productivity
● Low morale
● Decreased loyalty and
commitment
● High staff turnover
● Personal and team conflict
● Absenteeism
● Presenteeism

So What Can You Do About It?


Do Establish Best Practice By:
• Ensuring that demands are realistic
• Ensuring a healthy and safe
environment
• Adopting fair procedures for
dealing with grievances
• Allowing the team some control
over their work
• Avoid role conflict and role
ambiguity
• Publicise what support is
available Spiers 2012
© Carole

Supporting Others To Manage Stress
• Look out for signs and symptoms of
stress in others
• Early intervention
• Offer a time to talk
• Offer knowledge and understanding
• Be understanding
• Know what the organisation can offer
• Recognise boundaries and limitations
• Follow up

Getting To The Root Of The Problem
Make time to talk
to the employee
Active listening

Ask open questions

Knowing what to say
and what not to say

Explore the issues

Understand the problem
TAKE ACTION

Problem Lookout!
•Clock watching
•Mood swings
•Poor time keeping
•Poor decision making
•Personality change
•Violence & aggression


Create A Healthy Lifestyle

An effective work life
balance includes:

• A healthy diet
• Regular exercise
• Relaxation
• Uninterrupted and sufficient sleep
• Increase leisure time and taking up hobbies


Being More Assertive Is Not About:
• Expressing anger
• Aggression
• Selfishness
• Being superior to others
• Always getting your own way
• Insisting on non-negotiability


Delegation
• Identify the task
• Choose the appropriate person
• Be specific about the job
• Be specific about when you want it done
• Make sure they understand
• Get him / her to commit
• Put it in writing?
• Let them do it their way
• Encourage, support, supervise
• Don’t over manage!

You Are What You Eat
• Complex carbohydrates
(bread, pasta potatoes) -
supports nervous system
and reduces mood swings,
• Say no to refined carbohydrates
(biscuits and crisps)
• Restrict caffeine!
(starts the stress reaction)
• Avoid coffee, tea, cola drinks, cocoa and some
headache remedies
• Fruit and vegetables (supports the immune system)
• Drink 2 litres of water a day to avoid dehydration

Caffeine Content In Some Common Beverages
in Milligrams (per cup)
Coffee
Filter 240
Percolated 192
Instant 104
Decaffeinated 3
Tea
Brewed 75
Instant 35
Colas 30-65

How Exercise Reduces Stress
• Reduces muscle tension and uses up the energy
released by the “fight or flight” response
• Causes production of endorphins producing
feelings of euphoria and relaxation
• Improves and maintains good circulation and
lowers blood pressure
• Can distract from worrying thoughts and
anxieties and encourage more creativity and
problem solving
• Improves self image, appearance and helps
to control weight

Relaxation Techniques
• Listening to music
• Meditating
• Reading
• Having a bath - perhaps with
the addition of essential oils
• Watching a favourite film


Seek Help When Necessary

• Attentive listening
• Trust
• Empathy
• Confidentiality


Humour Laughter can
uncork the
pressure and
release tension
When was the
last time you
had a really
good belly
laugh?


Time Management Involves:
• Establishing priorities – to do lists
• Must do, should do, would like to do
• Cutting out time wasting
• Dropping unimportant activities -
say “no”, or delegate
• Making time for yourself
• Listing achievable goals
• Not making excuses for not doing something

4 Tips for Those With No Time!
1. Use a mind map for quick
clarity
2. Get ready early and then
do the ‘other’ things
3. Bundle your phone calls.
Have mini-agendas
prepared in advance
4. Control your desk. Use
drawers properly

The Gains of Positive Thinking
• The ability to change our mind set
• Enables us to learn from our
mistakes
• Helps reduce anxiety

USE SELF TALK:
“It can’t be this bad”
“There must be something
I can gain from this situation”

6 Email Tips
• Do not make email the
first task of the day
• Do not allow incoming mail to
distract you
• Set regular times to read and
respond to your email
• Use an effective spam programme
• Only copy in those who need to see your email
• Use a filing system / flags to manage your in-box

Where Do You Go From Here?

• Stress management
is personal
management
• Recognise your
warning signs and
do something about it
• Take action now!


Carole’s Proven Top 10 Tips
1. Avoid getting angry over things
you can’t change
2. Allow extra time for commuting
+ 30 mins!
3. Learn how to say ‘no’ to
unreasonable demands
4. Put 20 minutes ‘me time’ in
your diary every day
5. Compartmentalise home
and work activity

Carole’s Proven Top 10 Tips
6. Don’t dwell on the past – draw a line
7. Have one ‘arrangement free’
weekend every month
8. Chunk your time into
2 hour blocks
9. Share your time with optimists
10. Nurture your spirituality and
keep a positive outlook on life


The Journey Continues With You…

A Stress Management programme that works
increases essential competitive advantage!

Need to deliver a workplace Stress Management
training programme but have no time to prepare?

Download this Training Toolkit Pack Immediately.

This Training Resource personally written by
Carole Spiers includes:

1.Workbook – for copying in any number
2.Powerpoint Presentation

Download immediately today. http://bit.ly/TEP0UH

£350.00

Contact Us Today for Proven
Stress Management Solutions
Carole Spiers Group
International Stress Management &
Employee Wellbeing Consultancy
Phone: +44 (0) 20 8954 1593
(London Office)
Email: info@carolespiersgroup.co.uk
Web: www.carolespiersgroup.co.uk

For expertise in:
Communication Skills, Entrepreneurship,
Stress Management, Cultural Diversity, Organisational
Change and Post Trauma Support © Carole Spiers 2012

Stress Management Training Resource

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