The following seven best practices to prevent stress have been adapted with permission from:
The Stress Effect: Why Smart Leaders Make Dumb Decisions—and What to Do About It~ by Henry L. Thompson, Ph.D.
Website: www.thestresseffect.com

1. Awareness

• Observe your experience: thoughts, feelings, actions.
• Monitor your energy, health and stress levels.
• Monitor your physiological conditions: blood pressure, fatigue, anxiety, caffeine.
• Use performance aids to keep you on track: smart phones, electronic calendars, …
• Develop your awareness by practicing mindfulness.

2. Rest

• Get enough sleep: 7 hours or more each day.
• Schedule your activities according to whether you are a morning or evening person.
• Include some personal time in each day.Take breaks and participate daily in activities that help you to relax.
• Take power naps in the early afternoon.
• Practice mindful breathing, body scan, …
• Say “no” to new tasks if your schedule is full. Do not overload yourself.Plan a vacation or several 3-day weekends in the next 6 months. Put them in your calendar.
• Eliminate tasks that sap your energy.
• Get a hobby.

3. Support

• Identify the people in your support system and how they help you. Keep contact information handy.
• Use your support network to balance work and personal life. Get honest feedback.
• Offer support to others.
• Increase time around people who make you feel better.
• Practice your faith; attend religious services, volunteer or engage in charitable activities.
• Don’t hesitate to use your safety net – the people in your support system.
• Stay in touch with friends.
• Spend quality time with your family members and significant others.
• Nurture relationships at work – your second family.
• Use all available resources, including employee assistance programs.
• Belong to civic or religious organizations that help you feel a sense of community.
• Renew a relationship with a long-lost friend and reminisce about good time.
• Network. Find people with similar interests – professional groups, alumni associations,…
• Leave or replace groups that increase your stress or require too much personal time.

4. Exercise

• Get a complete physical prior to beginning your Exercise program, as well as annual blood work.
• Start moving. Walking is a good place to begin.
• Set reasonable goals.
• Establish baseline measurements of heart rate, blood pressure, cholesterol,…
• Keep detailed records of your progress.
• Do a combination of cardio, strength and stretching exercises for 20 to 30 minutes, 3 to 5 times a week.
• Do not miss an exercise session during the first 60 days, the time needed to transform a new behaviour into a habit.
• Participate in a sport – running, swimming, basketball,…

5.  Nutrition

• Make healthy food choices based on nutritional guidelines (e.g. Canada’s Food Guide).
• Write down what you eat and include everything.
• Make small, gradual changes to your diet.
• Eat the right balance of protein, carbohydrates and vegetables.
• Take time to eat; eat slowly. Eat smaller portions.
• Weigh yourself daily and keep a record.
• Minimize unhealthy food: sugar, trans fat, saturated fats, foods high in sodium,…
• Drink 6 glasses of water every day.
• Monitor your caffeine intake.
• If you drink alcohol, drink in moderation.
• Don’t skip breakfast.
• Take vitamin and mineral supplements.

6. Attitude

• Engage in activities that build your self-confidence and self-esteem.
• Smile.
• See the glass as being half full.
• Get feedback from people you trust on how others perceive your attitude.
• Talk directly to the person you are unhappy with.
• Be a team player. Ask team members how you can help them.
• Balance optimism with a realistic appraisal of situations.
• Always strive to do your best. Don’t give up.
• Be socially responsible. Accept responsibility for your life and actions.
• Don’t gossip. Find positive things to say about coworkers and your job.
• Be part of the solution, not the problem.
• Find a new position if you do not like your job or the people you work with.

7. Learning

• Set daily, monthly, quarterly and annual Learning goals.
• Spend time with others who like to learn: formal class, discussion group.
• Learn something new outside your comfort zone and professional field.
• Schedule time for learning.
• Take online classes. Listen to and watch educational programs.
• Take trips, visit other countries, and learn about other cultures.
• Share what you learn with others. Discussion stimulates thinking.

Source:

Adapted with permission from:

The Stress Effect: Why Smart Leaders Make Dumb Decisions—and What to Do About It~ by Henry L. Thompson, Ph.D.
Website: www.thestresseffect.com

Prepared by Wally Lazaruk, November 2017

ARSENAL™ – ARSENAL is a trademark of High Performing Systems, Inc. The ARSENAL Basic Assessment is copyrighted © 2008 by Henry L. Thompson, Ph.D., and may not be reproduced without written permission from the copyright holder.