Steven Turnbull LLM BScHons Dip Psy MCIArb ICIOB
Steven Turnbull LLM BSc(Hons) Dip. Psy MCIArb ICIOB MISSP MIACP Professional Motivation Ltd.
www. thinkingbetter. org. uk Scottish Registered Charity Nr. SCO 44670
1 st Definition of Stress “the non-specific response of the body to any demand for change” (by Endocrinologist Hans Selye, at Mc. Gill University Montreal in 1936)
Stress is not a term of psychiatric diagnosis, but… “stress is a factor in 75% of all illnesses and diseases that people suffer from today” (American Medical Association, 2007) “between 75% and 90% of all visits to primary care physicians are for stress related problems” (American Institute of Health, 2013)
• Causes Of Work Related Stress - Work overload - Work underload - Too much responsibility - Too little responsibility - Long hours - Low pay - Excessive travel in work - Excessive commute - Job insecurity - Office politics - No positive feedback - No promotion prospects - Bullying - Discrimination - Problem with boss - Problem with clients - Problem with coworkers - Harassment - Dissatisfaction with current role or performance - Poor work environment (noise, isolation, danger)
Analyze your current situation in terms of your: Work Finances physical health mental health family life love life social life spiritual life down time/recreation time management what/when you eat/drink Sleep Place each relevant aspect of each element into one of these three categories
1. 1 Be 100% hydrated 5% dehydrated = 25% loss of energy
1. 2 Eat well, eat regularly skipping 1 meal = increased fatigue/stress healthy gut bacteria = healthy body & mind
1. 3 Sleep hygiene 7 -9 hours every 24 hours (incl. naps) in good environment Cue 1 - Regular sleep times (Circadian rhythm/light box in morning) Cue 2 - No screens or bright lights 30 mins before bed Cue 3 – hot drink/bath Cue 4 – smell of lavender
1. 4 Exercise regularly
2. 1 Deliberately Think Positively Find 3 positives about your day, every day Use positive language
2. 2 Change Your Mood Use your 5 senses 5 -4 -3 -2 -1
2. 3 Keep Connected benefits of talking with family, friends & God = biochemical boost, peace of mind & long life
www. thinkingbetter. org. uk Scottish Registered Charity Nr. SCO 44670
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