EDIT_stress_management_3M

MALVA GASOWSKI
October 28th and October 29th 2020

Stress Management 6
Workbook 13
18
TABLE OF CONTENTS 20
22
How To Make Stress Your Friend
33
WHO Recommendations
Causes of Stressful Situations 38
Types of Stress
Page 2
TIME STRESS

Eisenhower’s Principle
To-Do List / Not-To-Do List
Action plans
Procrastination
Habit/Change Formation

ANTICIPATORY STRESS
WATNA
BATNA
MLATNA
Overcoming the fear of failure
Meditation
Positive Visualisation Techniques

SITUATIONAL STRESS

Control Awareness
Conflict Management
Self- Awareness
Managing Emotions
Think on your feet

Stress Management 44
Workbook

ENCOUTER STRESS
People Skills
Emotional Intelligents
Empathy
Encounter Limit Awareness

Welcome! This is the
companion workbook to our 
Stress Management Course.

How to use the workbook

Download and save the workbook before filling
in your answers.
This is an editable workbook. Click inside the
boxes or above the solid lines to type in your 
answer.

We have created this course to assist you with
stress management. But knowledge alone is
not enough - you need to take action. That is
why we created this editable workbook for you
to download, or print, and fill in the blanks, so
you exactly what steps to take

Page 3

About The Course

Stress is a good thing  when the
amount is right and you have the
tools to manage it.

StreWsse 'ries aolwneayosfretahdey mtoohsetlpc.ommon used word in
society today. It is a phenomenon that you will
experience at least once in your life. Stress affects
people regardless of their age, profession, and life
situation.Stress is subjective to each individual.
What can be considered a stressful event by one
person may be regarded less stressful to another.
Therefore, stress is not caused by the event at
hand. The feeling of stress is the outcome of how
an individual interprets the situation and deals
with it.This training session introduces the causes,
sources, effects of stress, but most importantly it
give you the tools to manage work to  prevent
stressful situations  without control.While most of
us do everything we can to reduce or avoid stress,
new research shows that  stress can make us
stronger, more resilient, and happier—if we learn
how to regain the strength to embrace it.

"It's not stress that kills us, it is
our reaction to it." Hans Selye

Page 4

About The Course

Why we created this online course
for you?

WWe ew'reanatlwtaoysgirveeadyyotuo hthelep.experience of online
training delivered to your desktop
We want you to enjoy the process of curriculum
based learning blended with live training
sessions.
You will find additional resources planted
throughout this course, to give the possibility
to deepen the knowledge at your own pace after
the course is completed. Remember learning is
a life-long experience.
We are here to guide you through just a
fraction. 3M partnered with Moderator will
deliver the newest and best possible solutions
for online learning.

"Our greatest weapon against
stress is our ability to choose
one thought over another."
— William James.

Page 5

How To Make Stress
Your Friend

Kelly McGonigal - The Upside of Stress
Stress. It makes your heart pound, your
breathing quicken and your forehead sweat.
But while stress has been made into
a public health enemy, new research
suggests that stress may only be bad for
you if you believe that to be the case.
Psychologist Kelly McGonigal urges us to
see stress as a positive, and introduces us to
an unsung mechanism for stress reduction:
reaching out to others.

"When you choose to view your
stress response as helpful, you
create the biology of courage."

What is your take-away from Kelly's lecture?

workbook

Page 6

Complete the quiz
Reflect

1. Is stress harmful for your health?

no yes

What do you think is harmful about stress?

workbook

2. Stress makes you sick. It increases the
risk of everything, from common cold to
cardiovascular disease. What does Kelly
McGonigal teach?

Stress can make you sick

Your mindset determines the effect of stress on your body

What is/was your mindset on stress?

workbook

Page 7

3. Can changing how you think about
stress make you healthier?

Yes, surprisingly it can.
No, it is not possible.

How do you want to view stress?

workbook

4. When stressed what physical changes do
you notice in your body?

faster breathing there are no changes in the body.
heart pounding breaking into a sweat

How do you experience stress? Know your
symptoms

workbook

Page 8

5. Faster breathing, heart pounding,
sweating, pressure to cope: what are
these signs of?

only stress definately anxiety
an energized body

6. People who view stress as helpful for
their performance experience the
following changes:

they are less anxious they are more confident
they experience no difference they get more oxygen

they just think differently their physical stress

response changes

Stress can be viewed as helpful workbook
What can you do to change your mindset
about stress? Write a phrase that you will tell
yourself when experiencing stressful
situations that will remind you to have a
positive perspective on stress.

Page 9

7. In a typical stress response, what
happens to the cardiovascular
system?

the heart rate goes up
your blood vessels constrict

Can this be harmful for the body? why?

workbook

8. If we view our stress response as helpful:

the blood vessels stay relaxed
the physical reaction is similar to those of joy and courage
the heart still pounds
our perception does not affect the body

Did you know the above reaction is due to an
antidote DHEA (dehydroepiandrosterone)
found in your mouth that your body
produces because you start thinking
differently about stress?

Page 10

9. Why does stress make you social?

Oxytocin is to blame

When stressed have you ever wanted to talk
the situation over with another person?
Who is your go to person?

workbook

10. Oxytocin is responsible for the following
aspects: (choose all that apply)

it has no effect on stress management
it makes you crave physical contact

it makes you more willing to help and support others

it produces adrenaline Page 11
it is a stress hormone
it relaxes the blood vessels
it primes you to strengthen close relationships
it enhances your empathy
you become more compassionate

10. continued

it makes you more caring
it works as a natural anti-inflammatory
it protects your heart from the effects of stress

If your body has a laboratory proven antidote to workbook
stress, that can kick in after you change your minset
about this phenominon.
Do you think it is worth to stop viewing stress as
negative and just embrace it?
Write down three positive points that resonate with
you?

Page 12

World Health Organization
Recommendations on Stress Management

How much are
World Health
Organization
recommendations on
stress management
feasible at work

6 steps to
managing stress

by WHO

including 9 additional tips

Page 13

BACKED UP BY RESEARCH

Studies show if you embrace the
energy of
stress, such as by calling it
excitement or telling
yourself you’re getting ready, it hel
people do
better and feel more confident.

MINDSET MATTERS

Can you see stress as prep-time before workbook
action? What will you tell yourself to
remember about this mindset?

Prioritizing the
importance of
things in your
life

Don't sweat the
small stuff

What or who do you care
about?

workbook

Page 14

People often
feel that they’re
the only ones
going through
something

Who is your
go-to person?

workbook

Reframe the
moment

How can you grow
from a stressful situation?

Page 15

Write 3 of your strengths which you Switch from what
can use during stressful situations might be a self-
destructive tendency
into more positive,
productive tendencies.

MINDSET MATTERS

Dance your
stress away

What song do you listen to when
stressed?

Page 16

ADDITIONAL WHO RECOMMENDATIONS

BE POSITIVE, AND EAT WELL

PROACTIVE A well balanced regular diet is key

look for solutions rather than dwelling on
problems

MANAGE YOUR TIME SLEEP

set realistic goals and take breaks Presentations are communication tools

RELAX SHARE YOUR THOUGHTS

mediatare and be calm talk to someone

What is your go to strategy to calm
down? How can you improve it today?

Page 17

Common Causes of
Stress

What's causing you stress may already be
something you are abundantly aware of.
Given the importance of keeping stress in
check when it comes to mitigating the effects
it can have on your physical and mental
health, it is worth opening yourself up to the
possibility that other factors may be at play,
too. Craft your stress-reduction plan with all
of them in mind.

Write down at least 5 things that cause you to
experience a feeling of stress:

Page 18

Common Causes of Stress

health commuting family
issues
feeling financial
pressured situation being a
busy
work "difficult"
deadlines boss working
parent
confrontation housemate
problems parenting
making
mistakes getting "difficult"
personal peer
public criticism
speaking relationship
stresses and

strains

Preventthioann is better
cure

Page 19

Albrecht’s Four Types of Stress

Assign the stressful situations you enlisted on
page 18 to the four types of stress. If you are
missing one add a new one

Time Stress Anticipatory
Stress

Situational Encounter
Stress Stress

If you need a reminder of the discriptions of
the types of stress they are on the next page Page 20

Time Stress

When individuals are experiencing time stress,
they feel trapped and that they don’t have the time
they need to complete their tasks, or do their job
well.

Anticipatory Stress

When individuals are experiencing anticipatory stress
they are usually stressed about a future event or activity,
typically something that they think could do wrong or
have negative consequences for them.

Situational Stress

Situational stress, by definition, happens in the moment.
It often arises when individuals are triggered by a
situation they can’t control, typically conflict, loss of
status or emergencies.

Encounter Stress

Individuals experience encounter stress when they

worry about interacting with a person or group, or they

are worn down by too many difficult interactions with

specific people or groups. Page 21

Overcoming Time Stress

Time stress is one of the most common types of
stress today. That is why it is vitally important to
learn to how to get rid of this type of stress.

Individuals can address some of their time stress
through improving productivity and time
management.

Describe a specific situation that caused you
time stress.

Page 22

Tools to overcoming Time Stress

Eisenhower's Principle
Proper TO-DO LIST
DO-NOT LIST
Procrastination
Habit formation: - Habit Staking

- Habit Change

Which of the above tools did you use, or could
use to ease the time stress situation?

Page 23

Eisenhower's Principle

URGENT NOT URGENT

IMPORTANT 1 2
DO PLAN

NOT 3 4
IMPORTANT DELEGATE ELIMINATE

Write down an asignemt from your to-do list in
one of the matrix squares of Eisenhower's
principle?

Page 24

Proper TO-DO List

Write down notes:
What are the important aspects of a TO-DO-list

Make your to-do
list for tomorrow

Page 25

DO-NOT List

Write down the common factors that
deconcentrate you

DO-NOT LIST

Page 26

Action Plan

Action Plans give you a framework completing a project
efficiently. It’s a document that lists the steps needed to
achieve a goal, it clarifies what resources you’ll need to
reach that goal, makes a timeline for the tasks and
determines what team members you’ll need to do it all.

Page 27

Procrastination

Procrastination is the reluctance to act when it is in our
best interest to.

When was the last time you
procrastinated?
What was the task that you did not do?
What do you do instead?

1.
2.
3.

Page 28

Procrastination

Please complete the chart from your own experience

Page 29

Procrastination

Page 30

Habit Formation

A large amount of workplace stress is associated
with events that haven’t even occurred yet. This
may be due to the uncertainty of future events,
personal responsibility, i.e. a presentation or new
processes or employees entering the business.

Page 31

Overcoming Anticipatory Stress

A large amount of workplace stress is associated
with events that haven’t even occurred yet. This
may be due to the uncertainty of future events,
personal responsibility, i.e. a presentation or new
processes or employees entering the business.

This type of stress can cause great deals of
frustration, particularly as there is nothing that can
be done about it at the time.

Given that the cause of anticipatory stress is in the
future, you can use that time to your advantage. You
have the possibility to make contingency plans and
prepare for how to reduce the issues.
Secondly, it is important to think positively about the
future events. Often, our perception of how an event
is going to go is the strongest determinant of how it
actually goes.

Page 32

Thirdly, preparation and hard work into the future
event is likely to make you feel better about it, and
hence reduce stress.
Don't waste the time stressing use it wisely to
prepare.

Describe a specific situation that caused you
anticipatory stress.

Page 33

Tools to overcoming Anticipatory Stress

WATNA
BATNA
MLATNA
Overcoming the fear of failure
Meditation
Positive visualization techniques

Which of the above tools did you use, or could
use to ease anticipatory stress situation?

Page 34

Tools to overcoming Anticipatory Stress

WATNA BATNA MLATNA

BEST OUTCOME

WORST OUTCOME MOST LIKELY
OUTCOME

Think of a Anticipatory Stress Situation e.g. The
presentation next week?
SITUATION:

WHAT IS THE BEST THINK THAT CAN HAPPEN? (don't
be realistic) e.g. I'll get a propotion just for presenting

Page 35

Tools to overcoming Anticipatory Stress

WHAT IS THE WORST THING
THAT CAN HAPPEN? (you don't have to
be realistic) e.g. very one will laugh at me
and my boss will fire me on the spot in front of everyone -
unlikely! I know

WHAT IS THE MOST POSSIBLE SCENARIO?

Page 36

Tools to overcoming Anticipatory Stress

Now, logically thinking, the worst case scenario is not going
to happen. But just for fun, think of solutions for it. As to
whaWt HwAoTuldISbTeHyEouWr rOeRacStiTonT,HhIoNwGwould you set
bouTnHdAaTrieCsA?NThHisAwPPillEgNiv?e(yyoouu adosne'nt sheavoef ctoontrol.

be realistic) e.g. very one will laugh at me
Theanbdesmt cyasbeossscewniallrifoireis mwehaot nyotuhearsepaoitmiinn ffroorn. tMoafkeeviteryone -
youurnmlikoetilvya! tIinkgnofawctor is doing your best.
Visualise the most probable outcomeof the situation. Do
your best to prepare for it.

Page 37

Overcoming Situational Stress

Unlike the other stresses, this event is likely to
come as surprise and therefore you will be less
prepared for it.

In this situation it is important to have full control
of your emotions and not let them control your
actions.

Describe a specific situation that caused you
situational stress.

Page 38

Tools to overcoming Situational Stress

Communication skills
Control - Awareness
Conflict Management
Managing Emotions
Think on your feet

Which of the above tools did you use, or could
use to ease the situational stress situation?

Page 39

Encounter Stress

Encounter stress revolves around people. You
experience encounter stress when you worry
about interacting with a certain person or group of
people

Encounter stress is best overcome through
improving interpersonal skills and building
confidence and resilience.

Describe a specific situation that caused you
encounter stress.

Page 40

Tools to overcoming Encounter Stress

People Skills
Emotional Inteligents
Empathy
Encounter limit awareness
Setting boundaries

Which of the above tools did you use, or could
use to ease the encounter stress situation?

Page 41