Welcome !

… 👉🏻A few recommendations:

to your Stress Management & ✨Keep your camera on. 📸🔛
Self Care Training.
✨Keep your mic muted, there will
be moments to participate and
unmute. 🎤❌

✨Feel free to take as many notes

as you want. 📝

✨Be present! 🏼‍
‍‍♀
♀ ️🏻
️‍♂️‍️
‍♂
We will be starting real soon! 🌪️👋🏼
Hello! I’m…
Dany González
BA Communication Science
MS Organization Communication
Organizational Development Strategies expert
Hello! I’m…
Denisse Moreno
BA Psychology
MS Human Resources Management
Neuro Lingüistic Programming certified trainer
 In your zoom session we will use this actions
from your menú:

● Reactions & Raise Hand

Set, Ready… ● Mic on (everytime you want to share value to the

GO! meeting)

● Annotate
session)
(will use for activities during the

1️
⃣
2️
⃣
We are in the

business shaping business

Stress Management
&
Self Care
What is

Stress
 Stress is the body's
physical and emotional
response when our mind,
emotions, or body
become overloaded with
What is
demands.
Stress? It is triggered by stress-
inducing factors, such as
events, situations, or even your
own thoughts.
Can you identify the stress-inducing factors that
affect you?
Let's make a list !
…How do we manage stress in our lives?

Write down a list of the hacks or techniques that you

currently use for stress relieving.

The more the merrier !

LET'S
SHARE!
 Remember…

Only the person

feeling it can
truly understand
There are many What may and describe
causes of stress, and stress one them.
different person doesn't
individuals will necessarily
experience based stress
on their unique someone else.
circumstances and There are
experiences. visible signs of
stress, and
also internal
experiences
 Visible signs of stress…

Physical Emotional Mental

Visible signs of stress…

Emotional Mental
Physical
 Visible signs of stress…

Physical
● Cold hands, Emotional Mental
● Pale skin
● Tremors
● Racing heart
● Shortness of breath
● Knot in the stomach
● Dry mouth
● Lack of concentration
● Lack of sleep
● Excessive fatigue
 Visible signs of stress…

Physical Mental
Emotional
 Visible signs of stress…

Emotional
Physical ● Feeling worried Mental
● Nervousness
● Anger
● On the verge of tears
● Inability to make decisions
● Tension
● Being highly excited
● Feelings of hopelessness
 Visible signs of stress…

Physical Emotional Mental

 Visible signs of stress…

Mental
Physical Emotional
● Having negative or extreme
thoughts (such as everything
being either completely right
or completely wrong).
 Knowing the
causes and
recognizing when
we feel stressed
are the first steps
towards
effectively
managing stress in
a constructive
manner.
 BE AWARE

There are 2 ways to

manage stress
negatively & positively.

Choose your technique

carefully!
● Denying a situation ● Exercising
● Giving up ● Keeping a journal /
● Withdrawing from create a new routine.
social circles ● Reading a book
● Unhealthy habits ● Taking deep breaths
● Self-blame and/or ● Seeking advice or
blaming others information that can
help with the situation
WATER BREAK!

stretch yourself !
What is to change?
Should I change?
The IMPORTANCE of differentiate between

Stress & Anxiety

Is typically
Response to an
characterized by a “
external cause, such persistent feeling of appre
as a tight deadline at hension or dread
work or arguing with a ” in situations that
colleague. are not threatening.
Subsides once the Its origin is internal.
situation has been And it persists even
resolved. (ST*) after a concern has
passed. (LT*)
 MY OWN PLAN …
Managing stress in my life

Personal causes of stress Individual signs and symptoms of stress

Positive strategies for managing stress People or Places to seek help

Stress Management & Self Care (LCG, 2023)

… Have you heard about the “Flight or
Fight” human response instinct ?

Flight: run away to safety from the situation.

Fight: confront a situation. (adrenaline pumping!)

Walter Cannon (1915 “Bodily changes in pain, hunger, fear, and rage”)
OR
Types of stress responses & reactions…

FIGHT FLIGHT FREEZE

Facing any Running Unable to

perceived away from move or act
threat danger. against a
aggressively. threat.
 Is then stress
ALWAYS a bad
thing to happen
to us?
 We should integrate these names when
talking about stress.

Eustress & Distress

● Healthy ● Harmful
● Positive stress ● Bad form of stress
● Make us more alert ● Can be detrimental to our
● Occurs in response to a specific wellbeing
situation that is challenging but ● Highlights feeling powerless in
achievable the face of huge obstacles
● Gave us temporary boost to be ● Can lead to anxiety, fatigue and
proactive irritability
● Push ourselves to grow and ● Change sleep patterns
change
Are you
willing to
make the
change?
80 to 90 % of
diseases are
stress caused
WATER BREAK!

stretch yourself !
 MY OWN PLAN …
Managing stress in my life

Personal causes of stress Individual signs and symptoms of stress

Positive strategies for managing stress People or Places to seek help

Stress Management & Self Care (LCG, 2023)

Techniques for self care with an openness to change
 Techniques for self care.

1. Write down all of your worries

and fears.

2. Breathing Technique: 4-7-8

3. Meditate - time for relaxing.

BONUS: Shaking yourself

when stressed or upset.
 1. Write down all of your
worries and fears.

IT ONLY TAKES A FEW MINUTES!

● Make a list of all your worries and fears of the

moment.
● It´ll help clear them out of your brain and empty up
space to focus.
● Reflect on your VALUES and important roles
outside of your job performance. This will help you
remember that your life is infinitely bigger that the
specific situation your living.
 2. Breathing Technique:
4-7-8

The goal is to calm your sympathetic nervous system, which

controls the fight-or-flight response.

● Inhale through your nose for a count of FOUR.

● Hold the breath for a count of SEVEN.

● Exhale through your mouth for a count of EIGHT.

● Around 8 cycles are often recommended.

● The 4-7-8 count does not represent seconds.
● The more often you practice, the more effective the
exercise becomes.
 3. Meditate - time for
relaxing.

IT IS A POWERFUL AND JOYFUL PRACTICE

● BE PATIENT!
○ Start 5 minutes on daily basis.
○ Schedule a time.
○ Comfort is essential
○ Repeat a positive statement (affirmation) to yourself
○ Finish your meditation with a loving intention

● Meditation is being present in the moment.

● Reduced stress levels and improved health (Low blood

pressure, blood sugar and cholesterol)

● Feeling calmer and being more at peace mentally and

emotionally
BONUS: Shaking yourself
when stressed or upset.

SHAKE YOUR BODY TO CHANNEL THE ENERGY

CREATED BY STRESS

● Think about dogs… they always shake when they

are stressed or upset.
● Shake your body for five minutes in the morning
(better to music)
● Yo can find it liberating, energizing and helpful for
relieving stress.
Guided Meditation.

Be present.
How you're
feeling?
In ONE word, what are you taking
away from this training?

(you can open your mic or write it on our chat!)

 Let's
wrap up ! Stress Management and Self Care, the importance of
their awareness!
1. Offers you the possibility to know yourself better …
which impacts on your job performance and
interpersonal relationships.
2. Increase Productivity & Happiness… the
organizational climate of the company grows
positively
3. Improve mental & health … reducing anxiety,
depression and risk health.
Thank you for being here!

See you real soon!