Living Well by Sharon Allen Meredith Hinkle 2005

Living Well by Sharon Allen & Meredith Hinkle © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

What is an Ideal Weight? • The Ideal Body Weight chart suggests for women 100 lbs for 5 ft and 5 lbs per inch thereafter. • A 5’ 6 woman: 100 lbs for 5 ft; 5 X 6 additional inches=30 lbs, IBW=130 lbs • For men it is suggested 106 lbs for 5 ft and 6 lbs per additional inch • A 5’ 9 male: 106 lbs for 5 ft; 5 X 9 additional inches=45, IBW=151 lbs • BUT, you must account for frame size, subtract 10% for a small frame or add 10% for a large frame • Also, refer to the BMI chart for ideal weight or determine goal weight from body fat measurement. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

BMI Chart Body Mass Index (BMI) is a measurement of a person’s weight with respect to his or height. It is more of an indicator than a direct measurement of a person’s total body fat. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Body Fat Percentage Chart © 2005 -2006. The Work. Care Group, Inc. Content used

Waist to Hip Ratio Female Male Health Risk 0. 80 or lower 0. 95 or lower Low health risk 0. 81 to 0. 84 0. 96 to 1. 0 Moderate risk 0. 85 or higher 1. 0 or higher High risk The waist to hip ratio is calculated as your waist measurement divided by your hip measurement. Women below 0. 80 & men below 0. 95 are pear shaped Women 0. 85 or above & men above 1. 0 are apple shaped © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Obesity in the United States prevalence dramatically past 30 y prevalence in children markedly since 1980 >33% of adult population is overweight average adult gains 1 lb/yr after age 25 y average adult loses 0. 5 lb of muscle and bone mass each year after age 25 y © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Obesity Trends* Among U. S. Adults BRFSS, 1985 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% Source: Behavioral Risk Factor Surveillance System, CDC © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1986 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% Source: Behavioral Risk Factor Surveillance System, CDC © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1987 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1988 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1989 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1990 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1991 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1992 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1993 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1994 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1995 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1996 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1997 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1998 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 1999 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 2000 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 2001 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 2002 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 2003 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 2004 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% ≥ 25%

Obesity Trends* Among U. S. Adults BRFSS, 2005 (*BMI ≥ 30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 29% ≥ 30% 10%– 14% 15%– 19% © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved. 20%– 24% 25%–

Obesity Trends* Among U. S. BRFSS, 2012 © 2005 -2006. The Work. Care Group,

Obesity Trends* Among U. S. BRFSS, 2013 © 2005 -2006. The Work. Care Group,

Current Obesity Trends* by Ethnicity Among U. S. BRFSS, 2016 -2018 © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Prevalence of Diabetes in the U. S. © 2005 -2006. The Work. Care Group,

The Cost of Weight Management • The annual medical cost of obesity in the US is $147 billion as of 2008 • Americans spend more than $50 billion a year on ways to lose weight…. . and where has it gotten us? ? ? © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

The Cost of Weight Management • Obesity continues to increase • New diets and diet programs come and go • People continue to spend more money on diets and diet products – Block absorption of fat, carbs, or calories – Lose 30 pounds in 30 days. – Lose weight with our miracle diet patch or cream. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Safe Weight Loss=1 -2 lbs /week 1 lb Fat = 3500 calories / day Example: create a caloric deficit of 500 by Eliminating one 20 oz cola = (250 calories) and walking (a 20 minute mile or 3 miles in 1 hr) = (250 calories) © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Creating a Lifestyle That Works 1. Exercise for 60 minutes most days of the week 2. Eat Breakfast within 2 hours of rising 3. Include 3 whole grains 4. 2+ Fruits, 3+ Vegetables (energy dense foods) No eating or snacking after dinner or 2 hours before bed 5. Water (64 oz/day) https: //nutritionfacts. org/video/eatin g-more-to-weigh-less/ © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Stress and Your Workday • Turning stress into action • What is stress? • What is the stress response? • What are stressors? • What are the consequences of overwhelming or constant stress? • What skills will help you deal with stress effectively? • Can you recognize depression? • How can you learn to cope with stress and adapt to change? © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Dealing with Difficult Emotions How do you define stress? Stress is the “wear and tear” our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Dealing with Difficult Emotions • Stress begins as a physical reaction • The stress response or fight or flight • You react mentally and physically in ways that will help you handle a threat • Stress is not always unhealthy • Stress can lead to positive changes © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Stress Management Examples of Positive Stress Include: – Promotion – Moving – Buying a House – Getting Married – Having a Baby © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Stress Management Examples of Negative Stress Include: – Getting Fired or Laid Off – Argument with your spouse – Divorce – Natural Disaster (flooding, hurricane, tornado) – Work deadlines – Death of a Loved one © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Understand the Key Stressors Short-Term Stress: You encounter the stressful situation/stressor, you deal with it, then there is a period of relaxation, giving you a chance to recover. Examples; argument with your spouse, an overdue bill, a disappointment at work, or a tight deadline © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Understand the Key Stressors Long-Term Stress: The worst kind of stress are those that are not identifiable and not easily resolvable. Examples; major upset at work, the loss of an important relationship, a chronic illness, or continuing financial difficulties. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Differences Between Short and Long Term Stress Short Chronic or Long Term Happens Quickly Happens Gradually Symptoms are obvious May not have symptoms Temporary Usually have it for life Easily Diagnosed May have multiple causes Short Duration Responds quickly to treatment © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Stress Management How Can I Manage Stress Better: 1. Become aware of your stressors and your emotional and physical reactions 2. Recognize what you can change 3. Reduce the Intensity of your emotional reactions to stress 4. Learn to Moderate your physical reactions to stress 5. Build your physical reserves 6. Maintain your emotional reserves © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Stress Management • What are stressors? • Anything your mind thinks might harm you can trigger a stress response • Stressors vary for each person • One person’s stress is another person’s challenge © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Understand the Key Stressors Various Stressors: -Unexpected Changes -Last minute situations -Variables that can’t be controlled -Having to do several things at once -Indecision -People who change midstream -People who daydream -Lack of action -Not Taking time to plan -Deadlines -Disorganization -Details -People who are resistant to change -Having to Sit still all day -Rigid Rules -Stagnation and boredom -Procedures and routines -Unproductive meetings -Negative People -People who want things yesterday -No focus -Open ended questions -People who disregard other’s feelings -People who don’t listen -Criticism -Inability to say no, overextending oneself -Trying to please others © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Stress Awareness Diary © 2005 -2006. The Work. Care Group, Inc. Content used with

Physiological Changes in the Body As a Result of Stress Your heart starts pounding at two to three times the normal rate-should it surprise you that stress can cause a cardiac arrest Thousands of Tiny blood vessels constrict, leaving less space for more blood-so it is a wander how stress leads to high blood pressure Your bloodstream is filled with fatty acids-so are you at all amazed that stress can raise your cholesterol levels and lead to atherosclerosis You Digestive and reproductive system shut down-so are you the least bit surprised that stress can lead to ulcers and reproductive disorders © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Recognize Things You Can Change • Can you change your stressor by avoiding or eliminating them completely – Example: avoiding Rush hour leaving at a later time etc. • Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)? • Can you shorten your exposure to stress (take a break, leave the physical premises)? • Can you devote the time and energy to making a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)? © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Organize Your Time • • Purchase an Organizer • Make sure that your list of daily goals and your calendar reflect your long term, medium term and short term goals. Plan for efficiency Minimize time wasters Learn to say no Make a list of things to do when you’re waiting Set aside several short periods each day for quite time • • • Post Copies of your written values, goals, action plans, and self contracts in place where you will often be reminded of them © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Get Organized At the Office: • Delegate work • Make up to do lists and prioritize them • • • Get to work a few minutes early if possible • • • Plan your next day’s wardrobe Each time you service your car, write it in a small notebook Do mindless chores-like sorting the laundry while on the Phone etc. Take a break- Clear your mind and move your body Clear it out-If not by the end of the day by Friday you should see your in-box, or at least part of your desk top At Home: • Set up a workstation • Make a to do list © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Time Management Determine Your Priorities: • A- tasks are the most important; they are the ones you really need to accomplish today. • B-Tasks are tasks you would like to accomplish today. • C-Tasks are tasks that do not need to be accomplished immediately. Schedule your Time: • Decide when you will do each of the “A” tasks and with Any leftover time, schedule in your “B” tasks. • Schedule your time in blocks that is 30 -, 45, or 60 min Periods to do each task • Schedule a short period of time each day for unplanned work such as reading your mail, making phone calls etc. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Reduce the Intensity of your emotional reactions to stress -The stress reaction is triggered by your perception of danger…. physical danger and/ or emotional danger. Are you viewing your stressors in exaggerated term’s and/or taking a difficult situation and making it a disaster? -Are you expecting to please everyone? -Are you overreacting and viewing things as absolutely critical and urgent? Do you feel that you must always prevail in every situation? -Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you -Try to temper you excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the “what ifs. ” © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

© 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well

Reframing for New Meaning -How do you see or “frame events”? -Did you know you have a choice? What you choose to see, and how you choose to see it, have a significant effect on how much stress you feel. Stressor: If this traffic doesn’t start to move, I’ll be late for my meeting Negative Meaning: They’ll think I am irresponsible. This always happens to me. I’m so unlucky Positive Meaning: There’s nothing I can do about it, so I am going to just relax and listen to music. I’m rarely late; I’m sure they’ll understand Exercise: Write a couple hassles and record the Negative meaning and the positive meaning. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Learn to Moderate Your Physical reactions to Stress -Slow deep breathing will bring your heart rate and respiration back to normal. -Relaxation techniques can reduce muscle tension. -Medications when prescribed by a physician, can help in the short term in moderating your physical reactions. However, they alone are not the answer. Learning to moderate these reactions on your own is preferable long term solution. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Deep Breathing 1. Find a comfortable position (standing sitting or lying down) 2. Close your eyes 3. Inhale through your nose as slowly and deeply as you can 4. Hold your breath for a few seconds 5. Exhale vey slowly through your mouth 6. Repeat this process 3 -4 more times © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Body Awareness Try…. . Avoid…. . Smiling Next time you Frowning or Scowling- It makes Are feeling stressed and you want a stressful situation worse and prevents you To change your perceptions of the Events, try smiling- with your whole face Not just your mouth. from stressing the positive Lifting your shoulders You will Slumping When you slump your shoulders Feel more alert and ready to take on New challenges. you automatically draw yourself Inward Keep your chin up Lifting your chin Drooping your head means your lifting your head, and that gives your spirits and your outlook-a lift too! create tension in the back of your neck It’s also a real “downer” Focusing your eyes Forward Casting your eyes Downward By looking forward, you’ll be facing your Stressors head on, rather then letting them Get you down. your eyes help you “see” positive perceptions only when they’re focused In the right direction. Downcast eyes can bring you down. Tuning into your voice Whining by speaking clear, you’ll Not only does this Is it high or low pitched? Strong or weak? Loud sound better not only to yourself but to others as well. Or soft? A positive tone can lead to positive perceptions. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Relaxation Techniques Meditation Diaphragmatic breathing Progressive Muscle Relaxation Body Scan Yoga Guided Imagery Mindfulness Exercise © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Neck-Roll Tension Release Stress often presents itself physically in the form of muscle tension, usually concentrated in the neck and shoulders. Head rotations can be an effective method for relieving tension and it’s easy to practice. Whenever you feel tense, slowly drop your head forward as far as it will go, and very slowly roll your head in a circular motion, first clockwise, then counter clockwise. Then repeat if needed. You should feel your neck and shoulder muscles relax. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Build Your Physical Reserves -Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging. ) -Eat well-balanced, nutritious meals -Maintain your ideal weight -Avoid nicotine, excessive caffeine, and other stimulants -Mix leisure with work. Take breaks and get away when you can -Get enough sleep. Be as consistent with your sleep schedule as possible. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Maintain Your Emotional Reserves -Develop some mutually supportive friendships/ relationships -Pursue realistic goals which are meaningful to you, rather than goals others have for you that you do not share -Expect some frustrations, failures, and sorrows -Always be kind and gentle with yourself -be a friend to yourself © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Create Your Own Islands of Peace -Schedule blocks of quite time -Block at least one evening for an enjoyable, non-work related activity, something you will look forward to. -Set up lunch dates with friends. Ideally those who have nothing to do with work -Interacting with pets can be a great way to relax © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

GREAT STRESS BUSTERS 1. Experience Silence (leave the TV and Radio off for the evening) 2. Let the Music Take you Away 3. Visit Nature 4. Take a Hot bath 5. Don’t procrastinate 6. Get a Massage 7. Try Aromatherapy 8. Make New Friends and Keep the Old 9. Volunteer 10. Share your Life With an Animal Companion 11. Talk “Positive Talk” 12. Be Flexible 13. Relax your Standards 14. Make Friends with Non-Worries © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

STRESS BUILDER/ STRESS BUSTER • Stress Builder- I can’t get my mistake out of mind. I have disappointed everyone. • Stress Buster- No one is perfect. I did my best. I m over reacting to one mistake when the overall report is fine. __________________________ • Stress Builder- “Ill never get this project done in time” • Stress Buster- “If I stay focused and take it one step at a time, I ‘ll make steady progress. _________________________ • Stress Builder- “My supervisor didn’t say good morning. He’s probably displeased with my work, and I’ll get a bad evaluation. • Stress Buster- I’m jumping to conclusions. My supervisor may have been in a bad mood. So far all my evaluations have been positive, so unless I get some negative feedback, I ‘ll assume my supervisor is pleased with my work. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Working with Difficult People Aggressive types- want to force their viewpoint on you. They like to blow off steam. They may attack verbally. Don’t attack back. Do ask them to sit down and explain calmly what they have to say. Just listening without returning the anger seems to calm them. Know it all’s- are experts who have no patience for other people’s input. Don’t be intimidated or let them take over a meeting. Do listen to them and try to benefit from their knowledge Victims- Often complain and feel they’re being treated unfairly. Don’t try to become their protector. Don’t ask them for suggestions to improve the situation. They need practice giving positive ideas. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Working with Difficult People Sarcastic types-use words are weapons, often destroying harmony in a group and causing resentment. They can be poor team players. Don’t let them get away with this behavior. Let them know that sarcasm is unacceptable. Do compliment them when they say something positive or show team spirit. Nay Sayers-have nothing good to say about others ideas Don’t try to reform them. Do invite them to suggest alternatives. Many times they will back off if asked to say something constructive. Ya Sayers- Will go along with anything just to gain approval. Discourage them from making more commitments then they can handle. Do make sure they follow through on what they agree to do. © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

Stress-Resistance & Hardiness • Control: They have a sense of control over the events and outcomes of their life. They think ahead and plan. They take daily hassles in stride and seek solutions • Commitment: They have a sense of purpose and meaning in life. They set short- and long term goals. Challenge: They view change as a challenge and an opportunity. They view setbacks as normal and see them as a chance for growth. Choices in Lifestyle: They make lifestyle choices that decrease stress and enhances their health Connectedness: They have a strong social networks where they help and are helped by others. They have developed a sense of “connectedness” with others. • • • © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.

In Summary 1. Become aware of your stressors and your emotional and physical reactions to stress 2. Recognize what you can change 3. Work on Goal setting/ Time management 4. Reduce the intensity of your emotional reactions to stress 5. Stress is triggered by your perceptions, work on reframing your views 6. Learn to Moderate your physical reactions to stress 7. Practice deep breathing, visualization or stretching etc 8. Build your physical reserves 9. Avoid nicotine, caffeine and other stimulants 10. Get enough sleep etc. 11. Maintain your emotional reserves. Work your connectedness or your network. Develop supportive friendships © 2005 -2006. The Work. Care Group, Inc. Content used with permission. Stay. Well is a registered trademark of The Stay. Well Company. All rights reserved.