Efficient and integrated stress management mode 1. They try their best to predict, monitor and regulate stressors;
2. They are aware of and control their own explanations of stressors;
3. Efficient responders believe that they can influence events and their reactions to them;
4. They do deep relaxation every day to balance the long-term stimulated stress response, and at the same time keep their arousal at a low level most of the time;
5. Efficient stress managers will use physical and psychological instant stressors to control their arousal when they encounter threatening stressors;
6. They always insist on active health buffer, daily exercise, good eating habits, adequate sleep and healthy entertainment, and keep regular health check-ups to establish stress resistance and prevention mechanisms;
7. They can recognize the warning signs of bad physical and mental stress;
8. Efficient stress managers can explore ways and means to transfer and control stress in the working environment;
9. They use constructive reaction to deal with bad pressure, with the purpose of reducing bad pressure, rather than taking destructive reaction to worsen bad pressure;
10, they explore and maintain a strong sense of meaning in life, which provides direction and order for their private and collective lives;
1 1. They participate in activities that are beneficial to the happy life of others, organizations and communities.
Stress management method: deep breathing method.
Deep breathing is a skill that is most closely related to managing various stress states. When we are under pressure, most people's breathing is short and rapid, which is related to anxiety. One of the easiest ways to manage stress is to take long, powerful and rhythmic deep breaths. Deep breathing (abdominal breathing) is one of the simplest and most effective ways to relax into hypnosis. When doing abdominal breathing, inhale and exhale by expanding and contracting abdominal muscles, while keeping the chest still. After breathing like this for two to three minutes, our blood vessels will expand, blood circulation will be strengthened, heart rate will decrease and stabilize, and the whole body will feel relaxed.
The practice of this technology is briefly described as follows:
1. Find a comfortable seat with one hand on your chest and the other on your abdomen. Your goal is to breathe with your abdomen, so when you inhale and exhale, only your abdomen hand will move with your abdomen, while your chest hand will remain motionless.
Once you get used to this breathing rhythm, put your hands flat on your thighs and continue to take long, powerful and rhythmic deep breaths. After each deep breath, you will feel more relaxed. (Relax every time. )
3. Focus on breathing and keep it. If your mind is a little distracted, gently bring your attention back to your breath. Breathe slowly, breathe slowly, deeper every time.
4. Keep breathing like this for 2-5 minutes. At the beginning of training, the breathing frequency should be kept at about 10 breathing cycles per minute. After proficiency, the breathing frequency can be gradually reduced to 4-5 times per minute.
After 5.5 minutes, yawn and stretch slowly to regain consciousness.
Abdominal breathing is also a great introduction to hypnosis. The researchers found that after about two abdominal breathing cycles, the blood pressure of the subjects would decrease and the blood circulation would increase. Continuous abdominal breathing can make the subjects quickly and naturally enter a state of deep relaxation.
A calm reaction
Quiet reaction is a quick skill, which can be used to release the tension in daily life. When you feel uneasy, anxious and nervous; Or when you are trapped in the negative state brought by the external environment, this skill is very useful. This technique uses abdominal breathing to release stress.
Method/skill:
1, first break the negative state with a smile. The purpose is to transfer our facial muscles from a stiff and cold state to another comfortable state.
Please rest assured that deep breathing is of great benefit to us. Imagine taking the air away from you when you inhale? Want to suck it into the hole in your foot? This will encourage the subjects to do abdominal breathing.
3. Create a positive internal command, such as? Pay attention to the alarm. Are you comfortable? .
A, when the inhalation reaches the highest point, say to yourself in internal language:? Pay attention to the police? .
B, when we exhale, say to ourselves in internal language:? Is it comfortable? . This will allow us to exhale along our legs and return to the hole in the soles of our feet faster.
4. When exhaling, let our chin, tongue and shoulders relax. Imagine that when we exhale, it's like blowing air along our legs and sending it back to the hole in our soles.
This process can be carried out almost anywhere, and the speed is very fast. For example, when we are waiting for the traffic lights, we can take a few deep breaths to relax ourselves. If you have more time, you can do it for 5- 10 minutes.
6. Get into the habit of doing quiet reactions several times a day. After practicing regularly for 3 days, you will find its benefits, which will make you feel calmer and more stable.
Balloon technology
This is an easy-to-operate and effective stress management skill. Suitable for situations with specific stressors.
Method/skill:
1. Recall a scene or event that made you feel stressed, and pay attention to your feelings (anger, fear, etc.). ).
Now imagine vividly that you are blowing balloons. You have a balloon in your hand, blow it up. With each exhalation, the above emotions (anger, fear, etc. ) is blown into a balloon from the body.
When the balloon gets bigger, you will notice that there is an image on the surface of the balloon. Because of the spherical surface of the balloon, this image is a little distorted, but you know it has something to do with your stress source.
4. With every breath, you release those negative emotions more and more. At the same time, the balloon becomes bigger and bigger, and the image on it becomes more and more deformed.
5. Continue to blow out the negative emotions in your body until they all enter the balloon. At this time, you notice that the balloon is very big, and the image on the balloon surface has been deformed beyond recognition.
6. Now imagine yourself letting go of the balloon in your hand, watching it fly out, going straight into the sky, and then landing somewhere far away.
7. Take a deep breath and check how you feel about it. In most cases, the original feelings have either disappeared or faded.
We can easily use balloon technology, whether we are under hypnosis or not. Check whether you naturally use abdominal breathing when blowing balloons.
Bulletin board technology
This technology is extremely effective in solving complex and overwhelming dilemmas. It can help you sort out the complicated affairs and arrange them in order of priority. Most people get into the chaos of affairs because they cram a lot of things into their heads. They feel urgent about anything and need to solve it immediately. The purpose of this skill is to help you get rid of this dilemma and let you keep a certain distance and deal with it calmly.
Method/skill:
1, leading the subject into hypnosis.
Imagine a bulletin board standing in front of you, keeping a comfortable distance from you.
Imagine that you move all the things that need to be handled and completed from your mind to that bulletin board, and the bulletin board can accept these things at the same time. All the work to be processed is presented on the bulletin board in the form of symbolic images, words or a combination of images and words.
At this time, you find that this is a magic board. It began to arrange all the images and words properly. You don't need to do anything consciously at all, and you don't need to know how the bulletin board is arranged. Everything will happen automatically.
5. A task on the bulletin board will be highlighted later, which may be worthy of your attention.
6. Now imagine a job just floating in front of you from the bulletin board, so that you can really observe it.
You know all other things are still on that bulletin board. You won't forget them, and you don't need to think about them at the same time. They are left on the bulletin board to make enough space for you to deal with the work at hand.
8. If you find other transactions crowded in, please send them back to the bulletin board so that they can be arranged in the correct order. At the same time, focus on the job at hand.
9. Then look up at the bulletin board and wait for another job to appear automatically, or take the initiative to determine a job that looks suitable. Let this work move to your eyes alone, so that you can concentrate on it. When finished, repeat steps 6-8 until everything is handled, or it is time to have a rest. Use this technique whenever you are in business trouble. If you like, you can even draw a bulletin board, put all the things that need to be dealt with on it, and express them with some small pattern marks or phrases.
Related content: Staff stress management skills and methods:
1. Working pressure. The main factors causing work stress are: work characteristics, such as work overload, work underload, poor working conditions, time pressure and so on. The role of employees in the organization, such as role conflict, role ambiguity, personal responsibility, inability to participate in decision-making, etc. Career development, such as slow promotion, lack of job security, frustrated ambition, etc. Interpersonal relationship, tense relationship with superiors, colleagues and subordinates, and not good at authorization. Conflict between work and family; Organizational changes such as enterprise merger, reorganization and layoffs force many employees to reconsider their career development, learn new skills, adapt to new roles and meet new colleagues, which will cause great psychological pressure.
2. Stressors of life. According to the degree of influence on stress, there are mainly: spouse death, divorce, husband and wife separation, detention, family member death, trauma or illness, marriage, dismissal, remarriage, retirement and so on. It can be seen that everything in life may become the stressor of life.
3. Social pressure. Every employee is a member of society and will naturally feel the pressure of society. Social stressors, such as social status, economic strength, living conditions, economic problems, housing problems, etc.
First, improve the working environment and conditions of the organization, and reduce or eliminate the pressure brought by poor working conditions to employees.
1. Leaders or managers strive to create an efficient working environment and strictly control interference. For example, pay attention to noise, light, comfort, cleanliness, decoration and so on. Providing employees with a refreshing and pleasing workspace is conducive to realizing employees' adaptation to the working environment, improving employees' sense of security and comfort and reducing stress.
2. Ensure that employees have good tools and equipment to do a good job. Such as updating outdated computers, photocopiers and fax machines.
Second, encourage and help employees to improve their mental health care ability, learn to relieve stress and relax themselves from the corporate culture atmosphere.
1. Enterprises provide information and knowledge about employee stress management.
Enterprises can regularly invite experts to give lectures and reports, and can inform employees of the serious consequences and costs of stress. Such as illness, work-related death, accidental injury, medical expenses, productivity decline and potential income loss; Early warning signs of stress? Physiological symptoms, emotional symptoms, behavioral symptoms and mental symptoms; Self-regulation method of stress? For example, healthy diet, regular exercise, learning to relax and have a good sleep, and cultivating personal interests and hobbies. Let employees build it? Psychological immunity? Dam, enhance psychology? Earthquake resistance? Ability.
2. Provide medical care or health plan for employees and encourage employees to develop a good and healthy lifestyle. For example, some enterprises have set up special health rooms to provide employees with all kinds of exercise and relaxation equipment for free use, and full-time health instructors supervise exercise plans and activities. Some famous American companies also provide funds for people with fitness habits to encourage fitness. Through fitness and exercise, not only the health of employees is maintained? This is the foundation of mental health, and it can also release and vent the pressure of employees to a great extent.
3. Enterprises can hire senior professionals as psychological counselors to provide psychological counseling for employees under pressure free of charge, so that employees can achieve a kind of * * * knowledge:? Physical discomfort, looking for a doctor, psychological discomfort, looking for a psychiatrist? . Psychological consultation is a very effective scientific method to provide mental support and psychological consultation for employees, help them improve their social adaptability, relieve psychological pressure and maintain mental health.
Third, the organizational system and process help to reduce the pressure on employees and strengthen process management.
1, human resource recruitment: pay attention to identifying the characteristics, selection and job requirements of human resources? Human resources that meet the requirements of personality and ability, and strive to avoid the phenomenon of psychological stress caused by incompetence after taking up their posts.
2. Human resource allocation: strive for the best allocation of people and things, and clarify the roles, responsibilities and tasks of employees in this position. It can reduce the psychological pressure caused by role ambiguity and role conflict.
3. Career planning: help employees improve their thinking and abandon unrealistic high expectations.
4. In the communication of human resources: First of all, leaders or managers should provide employees with organizational information, feedback the results of performance evaluation in time, let employees participate in some decisions that are closely related to them, and let employees know what is happening in the enterprise and how the work is completed, so as to increase their sense of control and reduce the pressure caused by uncontrollable and uncertainty; Second, supervisors at all levels should actively communicate with subordinates, really care about their lives, fully understand the difficulties encountered by subordinates in their lives and give them as much comfort and help as possible, so as to reduce the adverse effects and pressures brought by various life stressors to employees and shorten their psychological distance.
5. Security system: improve the employee security system, provide social insurance and various forms of commercial insurance, enhance employees' sense of security and stable employment psychology, and reduce employees' pressure.
Employee stress management is conducive to reducing the excessive psychological pressure of employees, maintaining moderate and optimal pressure, thus enabling employees to improve their work efficiency, thereby improving the performance of the entire organization and increasing profits. Paying attention to the pressure of employees can fully embody the people-oriented concept, which is conducive to building a good corporate culture and enhancing employees' loyalty to the enterprise.