This document discusses strategies for managing workplace and financial stress. It provides tips for effective time management including daily planning, prioritizing tasks, and delegation. It also discusses the importance of emotional intelligence and assertive communication. Additionally, it addresses common causes of financial stress and provides recommendations for taking control of spending, implementing budgets, reducing debt, and seeking professional advice.

1. The Ultimate stressThe Ultimate stress
Survival Guide:Survival Guide:
Workplace and FinancialWorkplace and Financial
StressStress
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2. IntroductionIntroduction
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3. Workplace StressWorkplace Stress
List common Factors causing stress in the
workplace.
As a group which are most important to
you?
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4. Time ManagementTime Management
Time management self-assessment exercise.
Planning
What are the advantages of planning?
1 minute you spend in planning, you will gain 10 in
execution.
“Failing to plan, is planning to fail.”
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5. Time ManagementTime Management
Daily Planning
Stephen Covey planning matrix.
Divide tasks into Four Quadrants:
 I. Urgent, Important
 II. Not Urgent, Important
 III. Urgent, Not Important
 IV. Not Urgent, Not Important
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6. Time ManagementTime Management
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7. Time ManagementTime Management
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8. Time ManagementTime Management
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9. Time ManagementTime ManagementPrioritising Tasks.
 Spend the last 10-15 minutes of each work day prioritizing and
scheduling your tasks.
Execute the most important task in the first 90
minutes of the workday.
 Try to put items from the "important and non-urgent" quadrant
in the first 90 minutes of each day.
A, B, C.
 'A' are activities which ABSOLUTELY must get done now.
urgent and important.
 'B' are those that BETTER get done soon. Tasks that are
important but not urgent.
 'C' are those that could WAIT for now. Neither urgent nor
important.
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10. Prioritising ExercisePrioritising Exercise
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How to Prioritise Tasks
Is the task urgent and
important?
YES Do you need to complete
it today
YES Take immediate action A Task
NO NO
Is the task urgent or
important?
YES Is there a deadline to work
towards?
YES Set time aside to
complete task
OR
Set a realistic
deadline
B Task
NO NO
Is the task routine? YES Does the task help you to
work more efficiently?
YES Allocate time to complete
the task
C Task
NO NO
Don’t do it – discard
it
Is the task necessary? YES Save the task for a quiet
time
C Task

11. DelegationDelegation
What are you going to delegate? Who too?
Give an overview. Describe the responsibility in detail.
 Solicit questions, reactions, and suggestions.
 Listen comments and respond empathetically.
 Ask for commitment and offer help/Back-up assistance.
Be encouraging. Express confidence in their ability.
Checkpoints, deadlines, and ways to monitor progress.
Keep in contact. But delegating means let go.
Recognise and reward.
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12. Emotional Intelligence.Emotional Intelligence.
Emotional Intelligence– being aware of your
emotions, being in control of them, rather than
having them control you.
Its the ability to recognise and manage your feelings
and those of others.
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13. Example 1Example 1
Apply the E+R=O equation to the following:
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14. Example 2Example 2
Apply the E+R=O equation to the following:
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15. Handling a difficult Co-Handling a difficult Co-
workerworker
How do You handle a difficult co-worker?
Go To HR: Be specific, document, don’t make
personal attacks.
Address the Offending Party directly: Be assertive
rather than aggressive.
Let it roll of your back: Choose your battles.
Look for A New Job.
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16. CommunicationCommunication
What is Communication? Why Is it important?
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Aggressive Assertive Passive
What is it?
Standing up for our own
rights by violating others’
rights
What is it?
Communicating in a clear, honest,
candid way which respects our
point of view and that of others.
What is it?
Not able to stand up for your
rights, or doing so in a way that
is not heard
How is it expressed?
Expressing needs,
thoughts/feelings
inappropriately, assuming our
opinions are more important
than others
How is it expressed?
Expressing needs,
thoughts/feelings appropriately,
while acknowledging the rights of
others. Finding common ground
where conflict arises
How is it expressed?
Expressing needs,
thoughts/feelings in an
apologetic, cautious, self
damaging way, believing needs
are less important than others’
Characteristics
Arrogance, Attacking,
Contempt, Belittling,
Bullying, Intolerance,
Intimidating
Characteristics
Calm, Composed, Focused,
Sensitive, Clear, Respectful, Win-
Win.
Characteristics
Unsure, Weak, Timid, Long-
winded, Indecisive, Apologetic,
People pleasing.

17. Assertive CommunicationAssertive Communication
Ensures your needs are met and considering the needs of
others.
 It gives clear information about what needs in a non
threatening manner.
 Stick to factual descriptions, not labels or judgements.
 Body confidence: stand up straight, look in the eye, relax.
 Use a firm but pleasant tone.
 Don’t assume you know what the others motives are.
 Listen and ask questions! Understand the other’s point of
view.
 Think Win-Win: Find a compromise or a way to get both
ends met.
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18. Becoming more assertiveBecoming more assertive
Use “I” messages: Focus is on how you are feeling and
how you are affected by their behaviour.
When you (behaviour), then (results of their
behaviour), I feel (how you feel).
“When you arrive late, I have to wait and I feel
Frustrated”
Assertiveness exercise 2.
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19. Saying NoSaying No
 No, Because, But ........
Example: Your boss asks you do a favour. Its beyond your
job description, but within his scope of duty as a boss. Do
you say “No” and run the risk of making him angry or say
“Yes”, after all you need the job.
However if you do this, you know he will be asking you to do
more things. You will run the risk of job overload and
increased stress.
How could you say no without upsetting him?
What could you say?
How would you say it?
When would you say it?
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20. Job SatisfactionJob Satisfaction
Clarify: Goals, Roles, Responsibilities,
Values. Assertive Communication.
Find rewards and recognition: If not in
your job treat yourself!. Acknowledge
yourself.
Maintain a Balanced lifestyle.
Think Positive: Change your attitude.
Know Yourself and know your personality.
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21. FINANCIAL STRESSFINANCIAL STRESS
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22. Financial StressFinancial Stress
Common Factors causing Financial stress.
Mortgages and Bills: High Debt.
Redundancy.
Parenthood.
Unexpected expenses: Home/ Health/ Family.
Inheritance.
Loss of Savings.
Tax returns.
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23. Financial StressFinancial Stress
Widespread:
7/10 reported being stressed about finances.
Sinking or Treading water.
Not enough income (spending increases to fit
income!)
Effects:
Unhealthy coping Behaviours.
Less money for Self-Care.
Lost Sleep.
Unhealthy Emotions.
Conflict.
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24. Financial StressFinancial Stress
Spending is out of Control.
Get out of the mindset: Take control.
“Its Nobody’s fault in particular”. Simon
Kelly
Take responsibility.
Ways of taking control:
Find out where you stand.
Implement systems that can help: Budgeting.
Learn to save money/cut costs.
Work Toward getting out of debt.
Get professional advice.
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25. Financial StressFinancial Stress
Finding out where you stand:
Cash flow Statement.
 Expense (-) and Revenue (+).
 List all your expenses (-) and all your income (+).
 Gives you a picture of where you stand.
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Paychecks $2,500.00 Car Insurance $250.00 Food $350.00 Income $2,600.00
Interest $100.00 Cell Phone $50.00 Entertainment $200.00 Fixed Exp. $1,430.00
Student Loans $180.00 Variable Exp. $550.00
Rent $950.00
Total Exp. $1,980.00
$620.00
Monthly Budget
Income Fixed Expenses Variable Expenses Totals
Disposable Income

26. Financial StressFinancial Stress
Prioritising and Budgeting:
Look at the cash flow statement.
Essential V Non-essential
How can you even out/ reduce expenses.
 E.g. 12 month gas and electricity bills (budget plans)
Look at how much you need for each category
of essential spending.
Is there room for personal savings? (10%)
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27. Financial StressFinancial Stress
Working Towards Getting out of debt
Look at your sources of debt.
Look at which debt is holding you back, costing most
interest.
 E.g. Credit card
Loan Consolidation.
Re-negotiating Payments: Use cash flow/ budgeting
plans.
Ask family members: 2.2% in Ireland, 6% in USA.
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28. Financial StressFinancial Stress
Saving Money/ Cutting Costs.
Look at essential items.
 Can you reduce the amount you spend on
essential items?
 E.g. Food: Impulse buying, take-aways, eating out.
Look at non-essential items?
 Can you reduce or remove the need for these?
Changing habits.
 Look at areas where you are habitually spending.
 Change your thoughts/ relationship to money.
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29. Financial StressFinancial Stress
Get Professional Advice.
Financial Services Advisor (may cost money).
MABS (www.MABS.ie).
 Website has budget calculator and other resources.
Talk .
Partner, Family member, Peer Group, Friend.
Reframe .
Avoid fighting over money.
Remain Calm and Connected, Get a Clear view.
Focus on solutions and Work together.
Take a break
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30. Financial StressFinancial Stress
Redundancy.
One survey rated redundancy as a more
stressful life event than divorce or moving
house.
Effects confidence, self-worth and self-esteem.
Feelings: Shock, Disbelief, Anger, Loss.
The sense of not being in control.
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