Larry Long, Ph.D., Senior
Director/Psychologist
Counseling & Educational
Support Services
University of Kansas Medical
Center

http://www.adbusters.org/media/flash/slow_down_week/

• Potential Warning Signs of Stress

What Stresses You?

Optimal Stress Level

What Is Burn Out?
“All Work & No Play Doesn’t Just Make
Jack Dull.
Jack becomes depleted, his work suffers, & his marriage falls apart.”
•Chronic (lifestyle) pattern of high output and lower rewards.
•What lifestyle are you building now?

Stress Response

Today’s Economy & Stress
• 80% of Americans say money and the economy are two significant stressors in their lives
• Guess the common reactions to difficult financial times?
• How might stress reactions lead to a person’s finances stay the same (or get worse)?

Adaptation Under Extreme
Pressure: How Do the Elite Do it?

Elite Performers:
How do they manage stress?
• Balanced (deliberate) lifestyle
(i.e., nutrition & sleep)
• Knowledgeable of sport
• Effective performance skills
• High dispositional hope (i.e., will power / way power)
* Gould, D., Dieffenbach, K., & Moffett, A. (2002).
Psychological characteristics and their development in Olympic champions. Journal of
Applied Sport Psychology, 14, 172-204.

Attributes of Elite Performers*
• High determination & commitment
• Effective moderation of mood states
• Excellent ability to concentrate & focus
• Uses positive imagery & self-talk
• Moderate (or adaptive) perfectionism
* Gould, D., Dieffenbach, K., & Moffett, A. (2002).
Psychological characteristics and their development in Olympic champions. Journal of
Applied Sport Psychology, 14, 172-204.

Take Charge!
• Active Coping and Controlling
What’s Controllable
• Managing Time, Prioritizing, Taking
Action
• Adaptation is Key to Success

Active Coping
• Active Versus Passive Coping
• Locus of Control: Focusing upon what you can do about it!
• Gratitude Journaling
• Building Dispositional Hope

Using Self Talk (Active Coping)
• What is your internal dialogue now?
• Manage Distracting /
Negative Thinking
• Constructing a new internal dialogue
– Thought stopping
– Cognitive restructuring

Do The Math! (Managing Time)
•168 hours in a week
•If you go to sleep at 11 PM and wake at 6
AM, you have 119 hours awake
•Where do you invest your time
–Work = ?
–Family / Partner Hours = ?
–Leisure Hours = ?

How do you manage your time?
• Use a daily planner
• Establish a realistic plan that includes work time, sleep, family/friends, exercise and fun
• Set priorities
– Identify what you can let go of
– Put it at the bottom of the list
• Use your social supports
– Groups hold you accountable

Adaptation (When they move your cheese)
• Be sure it’s wise / safe to share your upset about change
– Grief over change is to be expected
• Change your mental outlook
– Change/Crisis = Opportunity
• Keep site of your big picture goals as you determine new pathways to them

Making A (Lifestyle) Change: 101
•Start by adjusting what you’re currently doing – add new “stress reducers” may add more stress.
•Add a little at a time, tweak as you go, & focus upon maintenance.
•Focus is both short and long- term.

Contact info:
Larry Long, Ph.D.
913-588-6580 llong@kumc.edu
Other Resource for KUMC Employees:
HealthQuest – Stress Management
1-888-275-1205
For KU Hospital Employees:
See your HR Staff member to be referred to the Employee Assistance
Program (EAP)