1. STRESS
MANAGEMENT
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& WORK-LIFE BALANCE

2. The basis of this presentation is to assist you in
finding greater balance in life, whilst also using
stress as a positive tool for growth,
understanding and empowerment.
LEARNING OUTCOMES:
 • Results, consequences & outcomes of stress
 • Coping mechanisms & learning styles
 • Self-development & self-awareness
 • The relationship between body & mind
 • Methods of relaxation
 • The importance of humour and play
 • The Art of Simplicity
 • The importance of creating Work-Life Balance

3. What is
STRESS?
What is
STRESS
MANAGEMENT?

4. Stress is the way we respond to pressure
or to demands that are being made of us.
Situations which evoke strong emotions –
such as anger, fear, depression, sadness,
and sometimes even happiness –
produce stress.
Stress occurs when the demands made on
a person exceed (or they feel they exceed)
their ability to cope.

5. Model of Stress
From www.stressfree.com

6. Symptoms of Stress
Tight muscles
Headaches
Inability to concentrate
Fatigue
Compulsive behaviour
Health problems
Irritability
Sleep disturbances
Irrational behaviour

7. CAUSES of Stress
Stress occurs when the
demands made on a person
exceed (or they feel they
exceed) their ability to
cope. A variety of factors
can contribute to a person
feeling 'stressed‘, including:

8. What causes stress in your life?

9. STRESS & PERFORMANCE:
Stress can be good for you!
Research has shown that as stress levels
rise, performance and motivation
increases. However, once stress exceeds
an optimal level, performance drops
dramatically.
Moral of the Story:
A moderate amount of stress
= peak performance.
Like anything in life, too much or too little
stress is not good for you.

10. QUESTIONNAIRES
How Vulnerable
are you to stress?
Work Pressures I & 2

11. Creating Balance &
Fulfillment in Your Life!
“Regarding the centre of the wheel as 0
and the outer edge as 10,
rank your level of satisfaction
with each life area
by drawing a straight or curved line
PHY SICAL to create a new outer edge.
ENVIRON-
CAREER The new perimetre of the circle
MENT represents your Wheel of Life.
How bumpy would the ride be
FUN & if this were a real wheel?
RECREATION MONEY
(Adapted from Co-Active Coaching,
by Whitworth, Kimsey-House &
Sandahl, 1998).
PERSONAL /
SPIRITUAL
HEALTH
GROWTH
SIGNIFICANT FRIENDS
OTHER / & FAMILY
ROMANCE

12. "Just as your car runs more smoothly and
requires less energy to go faster and farther
when the wheels are in perfect alignment, you
perform better when your thoughts, feelings,
emotions, goals, and values are in balance."
~ Brian Tracy ~

13. Why is
WORK-LIFE
BALANCE
so important in
managing stress?

14. 5 Steps to
Work-Life Balance
www.worklifebalance.com

15. REACTIONS TO STRESS
(1) Emotional
(2) Physical / Health
(3) Behavioural
(4) Cognitive
(5) Relationships
(6) Living Life to the Fullest

16. OVERLOAD &
BURNOUT AT WORK
(1) Stress & Arousal Stage
(2) Stress Resistance Stage
(3) Severe Exhaustion Stage

17. What causes you
stress at work…
…and what can
you do about it?

18. COPING WITH STRESS
AVOIDANCE/DENIAL: Pretend the stress doesn’t exist and
hope it goes away.
HOPELESS SELF-PITY: Simply giving up all hope of finding
a solution.
EMOTION-FOCUSSED COPING: Dealing with your emotional
and internal reactions to external events and circumstances.
PROBLEM-FOCUSSED COPING: Trying to change the
external circumstances underlying the stress.
SOLUTION-FOCUSSED COPING: Searching for possible
solutions and outcomes that will change either:
(1) your emotional reactions to the stress, and/or
(2) the external circumstances that are causing the stress.

19. MANAGING STRESS
"It is never the things that happen
to us which disturb us, but the
view that we take of them".
~ Epictetus ~

20. MANAGING STRESS
Problem Solve
Challenge Your Negative Self-Talk
Learn Deep-Relaxation Techniques and/or Meditation
Balance Work with Play
Maintain Supportive Relationships
Develop Interests
Physical Exercise
Read about it.

21. MY STRESS
MANAGEMENT
PLAN
How I plan to
tackle
stress

22. Other Methods for
Relieving Stress
Stepping out of the loop
Avoid conflict
Relax
Health through Nutrition
Sleep
Be motivated by stress
Don’t lose hope
REMEMBER TO LAUGH & PLAY!

23. Other Methods for
Relieving Stress
Relaxing Walks
Creative Hobbies
Sacred Space
Breathe!
Share with others
Do something for yourself
Keep a journal
Don’t take work home
Turn off the TV
Get out into nature

24. A BIT OF HUMOUR!
How to stay
stressed!

25. RULE NUMBER 6
Don’t take yourself so seriously!

26. THE ART OF SIMPLICTY
by Thomas Moore
(1) Push an “OFF” button (e.g., TV)
(2) Say “NO” to more work
(3) Contemplation
(4) Give something to the important, obvious & simple things in
life (e.g., family, children)
(5) Walk
(6) Cook
(7) Visit the country
(8) Play
(9) Do one thing at a time (eat when you’re eating, work when
you’re working, play when you’re playing)
(10) Engage in conversation.

27. Relaaaaaaxxxx!