Tackling Holiday Stress & Beating the Post-Holiday Blues

Transcription

1 Tackling Holiday Stress & Beating the Post-Holiday Blues Mike Mombrea, Employee Assistance Counselor December 8,

2 Agenda What are the causes of holiday stress? What are healthy and unhealthy reactions to holiday stress? Developing coping strategies for managing holiday stress and avoiding the post-holiday blues. Stress Relief Exercises Discussion 2

3 Objectives Identify your own holiday stressors Know how you respond to holiday stress Develop strategies to prevent holiday stress 3

4 What Causes Holiday Stress? Financial Factors Lack of financial resources Excessive spending and debt Loss of assets due to U.S. economy Uncertain job markets and employment Extra expenses of the holidays 4

5 What Causes Holiday Stress? Social Factors Unrealistic expectations of self and others during the holidays The stress of geographical separation from loved ones Social isolation and loneliness Recent personal losses, such as divorce or death of a loved one 5

6 What Causes Holiday Stress? Psychological Factors Anxiety about how much we spend or how much care others put into their gifts for us. Resurgence of unpleasant and unresolved memories of earlier holidays. Not meeting others or one s own expectations. 6

7 What Causes Holiday Stress? Biological Factors Too busy to: Eat nutritiously Exercise regularly Get enough sleep Take time out for recharging 7

8 What Causes Holiday Stress? Factors Increased diversity within families Religion Culture Family customs Different traditions require compromise 8

9 The Signs and Symptoms of Stress PHYSICAL Headaches Insomnia Fatigue Muscle tension G.I. Distress Racing pulse Heart Palpitations Shortness of breath 9

10 EMOTIONAL Irritability Crying jags Negativity Confusion Frustration Nervous Impatient Indecisive The Signs and Symptoms of Stress 10

11 BEHAVIORAL Overeating Alcohol/Drug abuse Social withdrawal Reckless driving Aggressiveness Angry outbursts Sexual problems Clenching jaw The Signs and Symptoms of Stress 11

12 Relaxation Techniques Deep Breathing Progressive Relaxation Meditation Visualization Mindfulness with Shifting Awareness Soothing music Taking a bath Taking regular breaks Make time for family and friends 12

13 Practice Exercise Deep Breathing 5 cycles of: Counting to 3 while inhaling Counting to 3 while exhaling 5 cycles of: Counting to 3 while inhaling Counting to 4 while exhaling 5 cycles of: Counting to 3 while inhaling Counting to 5 while exhaling 13

14 Tips For Managing Stress Be clear about expectations Planning what we do so time isn t the enemy Revisiting what will truly bring joy Accepting that the holidays may bring some stress and sadness as well as pleasure Accepting what is vs. what could be, what we wish would be, what used to be 14

15 Tips For Managing Stress Create a budget Make a list & check it twice Manage your time Remember the true meaning of the season for you Discuss openly and negotiate with family and friends Maintain your sense of humor! 15

16 Practice Exercise Mindful Attention Get in a comfortable position sitting upright with feel flat on the floor Allow your eyes to close gently Slowly bring your attention to the gentle rising and falling of your breath Regulate your breathing by breathing in through your nose and out through your mouth Bring an attitude of acceptance to whatever you are experiencing There s nothing to be fixed, no particular state to be achieved 16

17 Practice Exercise Your mind may wander to thoughts, worries, bodily sensations or daydreams This is not a problem When you notice that your mind is wandering, gently escort your attention back to your breath; breathing in and breathing out If you notice your body is tensing, breathe softly into the tension and relax Make space for whatever comes up without resistance and without judgment 17

18 Practice Exercise The purpose is not to change your thoughts; simply accept whatever arises and come back to the breath Notice how busy the mind tends to be, let go of your thoughts and focus on your breathing Focusing on the breath will always bring you out of the future, out of the past, into the present moment Visualize being fully present and happy during the holiday break Now bring your attention back to your breathing one final time Slowly open your eyes 18

19 Tips For Managing Stress Be Realistic Don t over-extend yourself. Stand up to the pressure to do it all Make plans that feel right for you! Spend quality time with loved ones. Take Care of Yourself Sleep 7 8 hours per night Eat breakfast and nutritious meals Exercise ½ half hour 3 5 times per week 19

20 Recommended Reading 21 Ways to Enjoy A Stress-Free Holiday Season, Daisy Sullivan, Discover Books, 2011 Tending the Family Heart Through the Holidays, Marie Hartwell- Walker, Kindle Edition, 2011 Holiday Blues: Rediscovering the Art of Celebration; A 12-Month Guide to Getting Everything You Want Out of Holidays and Family Gatherings, Herb Rappaport, Running Press Publications, 2000 The Relaxation & Stress Reduction Workbook, Martha Davis, Elizabeth Robbins-Eshelman, Matthew McKay, New Harbinger Publications,

21 Additional Health Resources for Cisco Employees & Families LifeConnections Health Center Onsite medical facility for Cisco employees and their families OptumHealth Behavioral Solutions Confidential Employee Assistance Program (EAP) services for Cisco employees and their families Alere, formerly Matria Healthcare Online health information, condition management and health coaching services 21

22 Additional Health Resources for Cisco Employees & Families LifeConnections Fitness Center powered by Plus One Onsite fitness center located in SJC-Q. Offers multiple specialty areas for exercise, group fitness, stress management, one-on-one personalized instruction, teambuilding, and social networking. 22