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Stress Management for Library Workers: Real Tools for Your Life, Career, and Workplace
This document outlines a presentation on stress management for library workers given by Dr. Steve Albrecht. It discusses various stress management techniques including the "B.R.E.A.D.S." method of managing stress through breathing, relaxation, exercise, attitude, diet and sleep. It also provides tips for reducing stress through meditation, developing a positive attitude, managing work-life balance and using relaxation techniques like focused relaxation. The goal is to help library workers better understand and cope with stress in their personal and professional lives.
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Stress Management for Library Workers: Real Tools for Your Life, Career, and Workplace
- 1. STRESS MANAGEMENT FOR LIBRARYWORKERS: Real Tools For Your Life, Career, and Workplace presented for the ALA by Dr. Steve Albrecht (619) 990-2685 [email protected] Twitter @DrSteveAlbrecht
- 3. Let us bethankful, for if we didn't learn a lot today, at least we learned a little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least we didn't die, so let us be thankful. Siddhartha Gautama Indian spiritual teacher, founder of Buddhism (563-483)
- 5. Some Early Questions. . . One foot in the present and one foot in the future? Pleasure versus happiness? Positive self-talk? Daily breath-based relaxation practice? Are you doing what you really want to do? Do small changes make big differences?
- 6. The “B.R.E.A.D.S.” Stress“Cure” Breathe: Slow and deep. Relax your Body: The best results come from a 10-minute session, at least once per day. Exercise: At least 30 minutes, three to five days a week. Attitude: Relentlessly positive. Diet: Go light on feel-good foods, manage your blood sugar throughout the day. Sleep: Develop pre-sleep rituals; get 7 to 8 hours.
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- 8. Relaxation Start once perday for 10 minutes, in a place that’s safe, comfortable, and quiet. Try to get up to 20 minutes each day.
- 9. Meditation De-Mystified You don’t“lose control.” You don’t cluck like a chicken. You don’t pass out. You don’t make unethical choices. You don’t get brainwashed. You don’t wake up with a new personality.
- 10. Meditation Un-Mystified Lower bloodpressure and pulse rate. Lowered metabolism. You control your oxygen and CO2 use. You boost your immune system. You stimulate anti-aging function. You fight off disease.
- 11. Exercise Walk at least30 minutes per day, at least three to five days per week.
- 12. Attitude Relentlessly positive. Find the“Zen Moments”; the good in every situation, no matter how small or how brief. Stop your negative self-talk.
- 13. Diet Proteins early, carbsmid-day, go to bed a little hungry. Five to six good days, one or two cheat day. Moderate use of caffeine, alcohol, fats, and sugars.
- 14. Sleep Program your sleepin 90-minute cycles. Develop pre-sleep rituals. Use the bedroom for what it was designed for. Cool, dark, quiet (white noise?), peaceful. Minimize blue light exposure. Be careful with pills. Don’t worry about occasional insomnia.
- 15. Is Technology MakingYou Happy or Unhappy?
- 16. Sleep Stages andBrain Waves Beta – wide awake Alpha – half-awake Theta – REM or dream sleep Delta – deep sleep
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- 18. EAP Services Marital orrelationship problems Grief from a death or loss Blended families Substance abuse Financial problems Legal problems Gambling addictions Medical problems Elder care support Depression or mental health concerns Suicidal thoughts Pet care or loss Personal stressors Work stressors Smoking cessation
- 19. Our Goals What isStress? What (or Who) Creates Your Stress? What Can Stress Do to You? How Can You Best Deal with Stress?
- 20. What is “Stress? Aneveryday fact of life? A necessary stimulus? The result of change: Comfort zone shift? Both negative and positive? A biological reaction: Adrenaline, cortisol A cognitive reaction: Related to thinking An emotional reaction: Related to feelings
- 21. Where Do YouFeel Stress? Your neck and shoulders? Your lower back? Your stomach? Your teeth? Headaches? Muscle aches? Your energy level? Your interactions with people?
- 23. How Do YouPerceive Your Job? Engagement Satisfaction Commitment or Intention to Quit?
- 24. What Do YouLike About Your Job?
- 25. My Bug List: WhatBugs Me About My Job?
- 26. Change or Not?: TheSeven Choices 1. Leave the situation or the person. 2. Live with the situation or the person. 3. Change the situation or the person. 4. Change your perception of the situation or the person. 5. Change your behaviors around the situation or the person. 6. Change both your perceptions and your behaviors. 7. Pretend you’ve changed.
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- 28. Family and In-Laws Spouse/ Partner Kids Conflicts Bills Car and Home Repairs Illnesses Toxic friendships Stressmakers
- 29. Anger Mastery Pause! Breathe! Keep yourvoice down. Agree to disagree. Stop your desire to be right. Think about the consequences sooner. Recognize your hot buttons. Leave.
- 30. Closure Tools forTough Situations: Using the Two “T’s” TIME TALKING
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- 32. The Five Stagesof Job Burnout Stage 1 – The Honeymoon Stage 2 – Gas Shortage Stage 3 – Physical and Psychological Symptoms Stage 4 – Time Bomb Stage 5 – Crash Landing
- 33. Stress Coping Tools Keep to your daily routines. Seek support from significant others. Limit the amount of time you watch the news, read about recent events. Do activities which give you purpose and satisfaction. Be patient with yourself.
- 34. (Re) Balancing YourPriorities Simplify your life when you can. Develop true perspective. Watch your language and negative self-talk. Focus on what is most important to you. Use the P.I.N. Technique. Become a Zen Master.
- 35. People Or ResourcesThat Can Help Me Cope . . .
- 36. Got Stress? Got 10Minutes? USE FOCUSED RELAXATION. 1. Breathing: The 4-4-4-4 Technique. 2. Head-to-Toe Muscle Relaxation. 3. Private Getaway Place, Color, Finger Touch, Chosen Word.
- 39. STRESS MANAGEMENT FOR LIBRARYWORKERS: Real Tools For Your Life, Career, and Workplace presented for the ALA by Dr. Steve Albrecht (619) 990-2685 [email protected] Twitter @DrSteveAlbrecht