Stress Management for Library Staff An Infopeople Workshop 2007 Presented by: Edmond Otis, M.S., M.F.T. eotis@BaronCenter.com This Workshop Is Brought to You By the Infopeople Project Infopeople is a federally-funded grant project supported by the California State Library. It provides a wide variety of training to California libraries. Infopeople workshops are offered around the state and are open registration on a first-come, first-served basis. For a complete list of workshops, and for other information about the project, go to the Infopeople website at infopeople.org. “Stress is nothing more than a socially acceptable form of mental illness.” - Richard Carlson Our Agenda Understanding Stress: where are we vulnerable? Building Personal Strengths and Emotional Reserves: in and out of the library Tools for Reducing Stress in the Library Mastering the Day-to-day: finding peace in the eye of the storm Our Goals Learn what stress is and how it affects us Identify individual stress areas in our professional and personal lives Learn techniques for dealing with stressful library situations, people, and circumstances Understand how lifestyle, diet, exercise and rest effect our health and emotions - and our vulnerability to stress Develop personal skills and resources to manage stress at the library Learn stress management techniques that can be used on a daily basis Please don’t stress. You don’t need to do everything we talk about today. We are here to see some options and explore some choices. One way to manage stress is to pick your battles – and be your own best friend. Part I - Understanding Stress: Where Are We Vulnerable? Stress is a normal part of life. Yep, especially in the library. Professor Seyles’ world famous stress theory - how stress works Why do we feel the way we feel - and respond the way we do? Flow: an Eastern perspective The long and short-term costs, risks, and (yes) benefits of stress “Stress is when you wake up screaming and you realize you haven't fallen asleep yet.” - Anonymous Exercise #1 “So, What’s So Stressful about Working at the Library? What do we know about stress? First of all – it’s normal, and it’s not all bad! Second, it’s absolutely primal and primitive. ... think of a caveman stuck in a traffic jam! How Can We Tell If We Are Stressed? Increased heart rate? Sweaty palms? Shortness of breath? Increased breathing? Dizziness? What else… ??? How can people tell if others are stressed? What does it look/sound like? Professor Seyles’ World Famous Stress Theory - How Stress Works Stress is "the non-specific response of the body to any physical and emotional demands placed upon it" Distress – comes from negative events Eustress – comes from positive events The Stress Response – How It Works... 1. Alarm reaction stage Senses – first. Brain - second The “Four F” Response Fight, flight, feed, folly... 2. Resistance stage 3. Exhaustion stage Flow - An Eastern Perspective... We crave balance between our thoughts, actions, and emotions. Personal synergy – Where DO YOU get that? The more out of balance those aspects of our self – the more stress we experience. ACTIONS SYNERGY EMOTIONS THOUGHTS Stress Buster Deep Breathing Techniques God grant me the serenity to accept the things I cannot change; the courage to change the things I can; and wisdom to know the difference. -Reinhold Niebuhr Part II - Building Personal Strengths and Emotional Reserves: In and Out of the Library The six dimensions of health - are they working for you, or against you? Building physical resources and healthy habits sleep nutrition activity and exercise work and lifestyle Exercise #2 Personal Stress Level Inventory Think of health as being made up of six interacting and dynamic dimensions These are your personal resources against stress The Six Dimensions of Health PHYSICAL OCCUPATIONAL INTELLECTUAL HUMAN RESOURCES EMOTIONAL SOCIAL SPIRITUAL Physical Health Disease susceptibility Body weight & composition Physical senses Strength, endurance and coordination Powers of recuperation Genetic predispositions Blood pressure Emotional Health Certain emotional characteristics help you grow and develop Degree to which you can cope with stress Ability to remain flexible Compromise to resolve conflict Those who consistently try to improve emotional health seem to lead more enjoyable lives Intellectual Health Ability to process and act on information, clarify values and beliefs, and exercise your decision-making capacity e.g., taking prescription drugs Refusal to grasp new information or analyze your beliefs could hinder your degree of growth e.g., smoking Social Health Also known as social graces, skills, or insights Most of your growth and development has taken place in presence of others Occupational Health Occupational health: employment satisfaction is directly related to many aspects of health and levels of stress External rewards Internal rewards Spiritual Health How we answer the unanswerable Often related to religious beliefs and practices Includes how you relate to other living things, nature of human behavior, and your willingness to serve others Spiritual health can be enhanced in a variety of ways We are not invulnerable Nor are we destined to feel powerless or overwhelmed We can reduce stress dramatically by building our physical resources and healthy habits Building Physical Resources and Healthy Habits What do we know? What can we control? Sleep An average adult needs between 6.5 to 7.5 hours of sleep in order for the body to fully recover Avoid caffeine, nicotine, and alcohol Consider your sleep logistics... NutritionOld news – but you really are what you eat Eat breakfast Snack well and wisely Balance – protein, fats, and carbohydrates Sugar – bad! Activity and Exercise Saving energy makes you tired – you must use energy to gain energy Exercises for relieving stress may be in the form of physical, mental, or spiritual exercise What is good for the body is good for the mind and vice versa Know the “target heart rate” formula Lifestyle and Perspective If there is no joie de vie – what is there? Balancing life and work “The miracle's curse” - unplug and disconnect Distinguish the urgent from the important Exercise #3 Choose one from column A and one from column B... Stress Buster Deep Breathing Techniques Part III - Tools for Reducing Stress in the Library Time management and priority setting in the real-world library “It’s a people job” = stress managing staff relationships - managing patron relationships professionalism, openness, communication, and assertiveness creating realistic expectations - ours and theirs building personal relationships and peer support “Those who know others are intelligent Those who know themselves are wise. Those who master others have force Those who master themselves have strength.” - Lao Tzu: The Tao of Power Good Time Management Is Critical for Stress Management. Discipline Is the Key! Prioritize tasks Avoid over-commitment Always use a calendar or planner Check it before committing to anything Do an Assessment! The BIG $ experts suggest identifying time-wasting tasks by keeping a diary for a few days. This will help you notice where you may be losing time.. How much time do you waste… Talking to people you don’t need to talk to? On non-productive emails? Repeating tasks? Looking for stuff? Wasting time? ??? Do Daily Tasks at Regular Times... Productivity experts recommend setting aside a specific time (or multiple times) each day to check and respond to e-mail and messages! Don’t be a slave to incoming information. Take the time to actually write down a list of your “regular” daily tasks. when would be the best time to do them what would be the most efficient way to organize your day to make sure everything gets done? PROCRASTINATION! What type do you use? Personal Organizational Skills Clutter-free and well-organized physical surroundings (office, desk, kitchen, closet, car) reduce stress and improve performance Make it a habit (daily? weekly?) to clean out and sort through the messes of paperwork and clutter that accumulate over time Really respect shared space We are all people people... People with strong social support systems experience fewer physical and emotional symptoms of stress than their less-connected counterparts Loved ones, friends, business associates, neighbors, and even pets are all part of our social networks “Stress: The confusion created when one's mind overrides the body's basic desire to choke the living daylights out of some jerk who desperately deserves it.” - Anonymous Managing Staff Relationships Frequent staff meetings help - keep it light Encourage an open but respectful communication style Question authority, but don’t sabotage the hierarchy! Teamwork, clarity, and consistency always reduce stress and improve the workplace Nothing reduces staff stress like a sense of unity and purpose.. The staff/public relationship always flourishes with: teamwork clarity consistency Patrons Are Not the Enemy and you are not a miracle worker Communicate clearly Address the problems, but first acknowledge a person’s frustration... Use my favorite phrase, “I understand that this is important to you.” Exercise #4 Create a “reduced-stress” personal library plan. What are some “doable” solutions to library problems? “Future shock [is] the shattering stress and disorientation that we induce in individuals by subjecting them to too much change in too short a time.” - Alvin Toffler What’s the Real Job? Acknowledge the 10% = 70% Reality! By most informal library staff estimates... 10% of our patrons are responsible for 70% of our workload. Many people feel stress interacting with others in a professional setting. When we work with the public, we occasionally we need to tell people what they don’t want to hear. Conversely, people (co-workers, patrons, etc.) end up saying things to us we don’t want to hear, either. Exercise #5 Getting Comfortable with Our Most Powerful Word Becoming comfortable with the “Concept of No,” whether we are giving or taking, greatly reduces our stress. But it’s tough. By nature we want to be accommodating and helpful. The important thing to remember is that in a professional setting, saying and hearing “NO” is a non-personal part of the job. Instructions: Find a partner. Choose who will go first. The asker will make eye-contact, and ask their partner to perform a simple task (for example: “please take this pencil” or “please hand me that piece of paper”). The partner will look back and say, “No.” Hold eye-contact, without fidgeting, talking, smiling, laughing, or moving, for five seconds. Try to be as emotionally-neutral as possible. It’s only business. That’s it – but, it’s harder then it sounds. Some of us will feel the most discomfort when we are the one saying “No”. For others, it’s harder to hear “No.” Which was it for you? The Fine Art of Taking a Break Distinguish between public time and personal time Unplug and disconnect Energize Remember the whole action, thought, feeling thing? Now’s the time! The Social Aspects of Stress Management Manage staff relationships - manage patron relationships teamwork, clarity, and consistency Professionalism, openness, communication, and assertiveness Create realistic expectations--ours and theirs Build personal relationships and peer support Part IV - Mastering the Day-to-day: Finding Peace in the Eye of the Storm Making an oasis in the desert - how physical/ mental/emotional self-management skills work Progressive muscular relaxation and “the relaxation response” Self-talk and reinterpretation Imagery and visualizing Developing a productive world view for the library; settling in on what’s important to you; cutting loose from what isn’t... “Stress is basically a disconnection from the earth, a forgetting of the breath. Stress is an ignorant state. It believes that everything is an emergency. ” - Natalie Goldberg The Stress Emotions Anger – keeps us locked in the past Fear – grabs us and throws us in the future “The greatest weapon against stress is our ability to choose one thought over another.” - William James Exercise #6 Stress Busters Three powerful techniques… Progressive muscular relaxation and “the relaxation response” Simple meditation Imagery and visualizing Develop a Productive World View for Your Library A low stress staff has settled and agreed on what’s important -- and what isn’t It’s part of their mission statement DON’T FORGET… Please fill out an evaluation before you leave. Thank you!