ARE THESE ITEMS MOVING? OR ARE THEY PERFECTLY STILL?

1. ARE THESE ITEMS MOVING? OR ARE THEY PERFECTLY STILL?

5. “The only effort worth making is the one it takes to learn the geography of one’s own nature” Paul Fredericks Bowles

6. What will we cover • Definition of stress • Locus of control • Stressors/Sources • Signs & Symptoms • Body’s reaction • Impact of stress on body • Personality types

7. Coverage (continue) • Characteristics of Type-A • Values & Attitudes • Stress in the law profession • Self-Analysis • Practical Stress Management Techniques.

8. STRESS IS………… “A Pattern of emotional and physiological response in reaction to internal and external sources” (Robbins)

9. STRESS IS……… • An inborn reaction • It is a requirement of any living system • Can be good or bad • It is an opportunity when it offers personal gain • Mainly seen in a negative light • We have different levels of stress • Different perceptions of stress.

11. LOCUS OF CONTROL • A person’s locus of control influences how that individual sees himself/herself in relationship to the world, as well as how much he or she feels able to function in that environment • High internal locus of control (“A man is in charge of his own destiny”) • High external locus of control (“A man is buffeted by the winds of fate”)

12. Most people vacillate within an area between these two view points • Depending upon their currently experienced well-being • A person believing that GOD is in control of his life, may still have a high locus of control, because he can decide how much he is going to allow GOD in his life • What is important is that people differ in how they interpret their sense of self-control

13. STRESSORS/SOURCES • Internal stressors • External stressors

14. INTERNAL STRESSORS Are those which are created within oneself • Jealously • Own expectations • Own deadlines • Different values • Self created obligations • Insecurity • Responsibilities • Type A personality • Self-doubt • Fear of failure

15. EXTERNAL STRESSORS • Work • Weather • Poor working conditions • Pollution • Traffic • Technology • Cost of living • Competition • Violence • Inflation • Death or illness in the family.

16. Common sources of work stress • People (boss, staff, colleagues, clients) • Lack of knowledge • Unrealistic goals • Conflicting priorities • Challenging customers • Deadlines • Delivery dates • Fear of the unknown

18. SIGNS & SYMPTOMS @ 4 LEVELS • Mental • Physical • Emotional • Behavioral

19. MENTAL SIGNALS • Lack of concentration • More frequent mistakes • Forgetfulness • Tendency to over react • Poorer judgment

20. PHYSICAL STRESS SIGNALS • Shallower, quicker breathing • Faster heart beat • Rise in blood pressure • Tension in muscles • Reduction in the efficiency of the immune system • Headaches • Sweating • Cold hands and feet • Stomach problems

21. EMOTIONAL STRESS SIGNALS • Irritation or short tempered • Nervousness • Depression • Emotional Outburst • Crying

23. BEHAVIORAL STRESS SIGNALS • Insomnia (Sleeplessness) • Increased appetite and drinking (alcohol) • Absenteeism • Clumsiness

24. BODIES REACTION (1) • Human body is biological programmed to react to challenge by mobilizing resources • If the brain-(central nervous system), perceives an imminent challenge • It passes message to automatic nervous system • Leads to a series of changes

25. BODIES REACTION (2) • Hormones- adrenaline & noradrenaline released intothe body- where they raise the reflexes, raise the level of blood sugar, increase the blood pressure and heart rate • The digestive system closes down-allowing the blood used in the normal process of digesting food to be re-routed to the muscles and lungs

26. BODIES REACTION (3) • Endorphines are released into the bloodstream-which reduces pain and sensitivity • Blood vessels constrict the blood thickens-blood flows more slowly and coagulates more quickly than normal.

27. BODIES REACTION(4) • The sum of these changes is to prepare a person to deal with short-term challenges/emergencies • Imagine what it would be like if a person perceive a challenge/situation sufficient to activate the primary stress response- and not be able to actually deal with it!

29. IMPACT OF STRESS ON THE BODY • Increasing heart rate and blood pressure –on the long-term is a primary cause of strokes and heart decease. • Altering sugar levels- Increases the risk of diabetes, slowing down immune system and leaves us vulnerable to a wide range of infections.

30. Hormones affected-Women can stop menstruating and men may experience erectile dysfunction. Stress is linked to a reduced desire for sex • Prolonged disruptions of the digestive system– can cause unpleasant symptoms like diarrhea or constipation, irritable bowel syndrome or spastic colon.

31. Muscle stiffness and spasms could be caused by prolonged stress • Sleeping patterns may be disrupted due to all these physical disturbances

32. Persistent and unrelenting stress often leads to anxiety and depression • If stress maintained at too high a level, our energy reserves are depleted and we can experience “burn –out”

34. PERSONALITY TYPES • It is understood that every profession and vocation has a specific & unique characteristic • Just as individuals have different personalities, so do groups of individuals who are engaged in certain experiences • It is therefore believed that certain personality types are engaged in certain jobs • Type A –Identified by a constant sense of time urgency and easily aroused irritation and aggravation • Type B- People who are content, calm, controlled, easy-going, good listeners, not easily irritated, patient and unhurried.

35. CHARACTERISTICS OF TYPE-A PERSONALITY • IMPATIENCE • INSECURITY ABOUT ONE’S STATUS • COMPETITIVE • AGGRESSIVE • INCAPABLE OF RELAXATION • OFTEN SUCCESSFUL IN A MATERIAL SENSE AND HIGHLY REGARDED BY PEERS AND CLIENTS • GET ANGRY EASILY IN RESPONSE TO TRIVIAL HAPPENINGS • WORKING LONG HOURS • FEELS QUILTY WHEN NOT WORKING • DO EVERY THING FAST

36. VALUES AND ATTITUDES • Perfectionism – Fear of making a mistake means that things has to be done perfectly and no one else can do it just right • Need to control- Often there is a need to control others in order to feel in control of everything

37. Need for external recognition- The “win” in a case is the external proof of being right” • Self doubt-Compensate to allow little room for error • Delayed Gratification- Priorities tend to get shifted in order to meet the other patterns of perfectionism and control

38. STRESS IN THE LAW PROFESSION - A set of mental, emotional & behavioral traits are common to the legal profession - Some of these may be stereotypical, but they offer a framework for comparison - As a lawyer, there is value in looking at these traits to see which ones fit and how they effect your life • Work balance • Long hours • Stress of clients • Trained to be impersonal and objective-apply the same approach to personal problems • Reluctant to focus on emotional lives • Emotional labor • Heavy psychological burden • Personality traits – linked to Type-A

39. HOW STRESSED ARE YOU? • What are the causes of stress in your life? • Is your job stressing you? • How is your body coping? • Are you type A? • Can you manage?

40. Are these items moving? Or are they perfectly still?

43. A FEW TIPS

44. 1. AWARENESS & TREATMENT • Be on the lookout for your stress signals and identify your stressors • Identify and balance priorities • Ask for help – it is a courageous • Adjust your attitude and perceptions

45. 2. STAY CONNECTED • Research has shown that people who experience: • Care • Love • Hugs • Embrace • Friendship • Joy BETTER MANAGE THEIR STRESS

46. 3. PHYSICAL FITNESS • All experts agree that keeping fit can increase your lifespan, have a positive effect on your brain and increase your capacity to cope with more stress • A good rule is to exercise three times a week 20 minutes – push yourself till you are out of breath.

49. 4. HEALTHY DIET • Eat less saturated fats, more high-fibre food, less salt, less sugar, fewer calories, less cholesterol and more foods which contain starch. • Excess caffeine, nicotine and concentrated sugar in the body can increase stress levels.