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Transcript of stress management
Focused on “hard” and “soft” skills related to personal / interpersonal / organizational effectiveness in research management
Make presentations activity-based / interactive
Make links to research industry / career
Be creative to captivate the class Assignment: Sit in a comfortable position. Do this with fairly good posture (sit tall)
Be comfortable, if you are uncomfortable, it won’t work.
Put on nature sounds (waves, waterfalls) if you pick something about 8 min. Soft lighting or candle light.
Become still. Practice not moving but without holding yourself awkwardly. Just lightly still yourself.
Notice your breathing. Try to breathe in for the same amount of time you breathe out (I count: in-2-3-4, out-2-3-4). Try to take in the same amount of air through both of your nostrils.
Notice any tightness. Try to relax anything that is tight.
Pick 2 words that are positive or peaceful to you. Think 1 on your inhale and 1 on your exhale. For instance: (inhale) peace, (exhale) calm. Keep them simple. Don’t attach meaning to the word.
Keep breathing, keep still, keep saying the words in your mind.
Slowly come out of it when the nature sounds/music end. Meditation Activity Forward Bends (downward dog):
Calming, restful and restorative. Removes fatigue and refreshes the brain.
Lateral Bends (Extended Side Angle):
Release tension in shoulders, energizes, enhances relaxed breathing, relieve stress.
Twists (Half Lord of the Fishes):
Cleansing, calming, relieves stress, relieves backaches, headaches and stiffness.
(Maureen Rae, personal communication) Postures Physical activities that you enjoy
If you hate it you’re not going to have as many positive benefits
Cardio activity that releases a lot pent-up energy and tension
Relaxing activities such as yoga
Team sports that mix social benefits with the physical What types should I do? Stress Management Techniques Cole, R. (2004, Winter). This is your body on stress. Balanced Living, pp. 45-52.
Mind Tools (2012). Managing Stress With Regular Exercise. http://www.mindtools.com/stress/Defenses/Exercise.htm
Men’s Health http://www.easydoc.co.uk/mens-fitness/stress/Stress-Relief-Yoga-and-Meditation-783.html
Menehan, K. (2011, July). Tame Your Monkey Mind. Meditate. Massage Magazine, pp. 64-69.
Rae, M. (2011). Fitness Yoga Teacher Training Certification. Module One. Maureen Rae’s Yoga Studio. Registered Yoga Teacher. References Calm the wild monkey mind that is our distracted, chaos, restless mind
Research studies: High school students and U.S. military veterans (Menehan, 2011)
How? The answer is in the alpha rhythm Meditation – Scientifically Proven From 3,000 BCE
Stress related hormones and compounds found in the blood decrease during meditation.
With time this stabilizes so that a person is actually less stressed during everyday life (scientifically proven) (Rae, 2011). Meditation By moving energy and uniting mind/body/spirit Yoga:
Evokes a relaxation response from muscles
Teaches one to quiet and centre the mind (Cole, 2004).
That sounds good but how does it work?
Breathing and breath techniques
(Rae, 2011) One of the six fundamental systems of Indian thought
Means “to unite”
Also “mindfulness” – the process of directing the attention towards whatever we are doing in the moment
Involves the generation and movement of energy Yoga Literally work out the toxins (and problems)
Exercise can help with sleep patterns
Can relax tense muscles
Improves blood flow to your brain
Moves out toxic waste products from the brain faster
Releases chemicals – endorphins (good feelings) into your blood stream (Mind Tools, 2012) Why exercise to help manage stress? Exercise is good for the mind and the body.
Exercise can help with stress relief because it provides a way for the body to release tension and pent-up frustration (Men’s Health, .
How does it help? Exercise Roller coasters
Running a marathons
Playing on a sports team
Watching a scary movie
Challenging hobbies (chess, some video games) Example of Positive Stress Eustress – positive response to a stressor (O’Sullivan, 2011)
The optimal level of stress - stress you actually want
When people are confronted by a challenging situation, which they think they can handle and that they enjoy (Saksvik &Hetland, 2011).
Depends on perception of the stress in terms of control, desirability, location, and timing
Brings zest to life!
Can you think of examples? Positive Stress aka Eustress Positive Stress Julie Katrina Amanda exercise meditation mind tricks conclusion identifying and coping with stress introduction Activities Stefanie stress as a mental evaluation
evaluating the situation mentally
demands outweigh skills, situation labeled as stressful and react with "stress response"
coping skills outweigh situation=not stressful
positive stress-not "threatening" but still stressful
how we react determines the impact on our health
if we always respond in a negative way, our health and happiness can suffer
understanding ourselves and our reactions what is stress? 1. I make time for myself every day.
2. I have a tendency to take on other people’s responsibilities.
3. I say “no” without feeling guilty.
4. I get impatient quickly with delays or changes.
5. I am able to relax and unwind easily at the end of the day.
6. I laugh every day.
7. I feel guilty when I just do nothing.
8. I feel “beaten up” sometimes at the end of the day.
9. I get disappointed in others often.
10. I have a hard time falling asleep at night. 1. You are creating an environment where you can release stress and stay in balance. Keep up the good work!
2. You are doing too much, and are spreading yourself too thin. It would be a good idea to stay responsible for your work load, and revaluate why you are willing to take on other people’s responsibilities.
3. If you can say no and be okay with that; you are doing much better than most. By saying no, and not feeling guilty, you are setting your boundaries. You are also eliminating added stress. Kudos for you!
4. Becoming impatient and irritable quickly is a big sign that you are feeling a large amount of stress. When you are under stress, you react more rapidly than if you were relaxed. Take note of this, and observe how you react the next time you are faced with an unexpected setback or change.
5.If you can relax and unwind at the end of the day, you are dealing with stress management in a great way. Being able to relax is a sign that you are not bringing your work home with you, and you are putting your priorities in order. This is GREAT!
6. Laughter is one the best ways to release stress, and staying in balance. Finding laughter in the day is an excellent stress buster!
7. Feeling guilty when you are doing nothing is an indicator that you are living a lifestyle that is rushed, hurried, and stressful. Break yourself of that habit fast, and make it a priority to do nothing, and feel good about it. Your health depends on it!
8. Feeling “beaten up” at the end of the day means you are working way too hard. You can lighten up your work load, delegate your work, or get better organized to eliminate that feeling of heaviness.
9. When you are easily disappointed in others this means that you are expecting too much from the wrong people. You are living in stress! Chances are you are doing too much for others too. Set your boundaries, and choose who you trust wisely.
10. Insomnia is a side effect of stress, Your mind is racing because it is conditioned to be working 24/7. It’s time to learn how to relax, set your boundaries, and keep your life in balance. the YES's! 1.You are in a rut where you are feeling stressed, and will soon be burned out. Make it a priority to take time out for yourself even if it is only 10 minutes a day.
2.You are not taking more responsibility than you should. This is great! Keep up the good work. You know your boundaries.
3.Saying no means setting your boundaries and enforcing them. This eliminates added stress. Start practicing saying no and sticking to it. Your self respect depends on it!
4.Not reacting to sudden chances and setbacks are a sign of good stress management. Problem solving and solutions are a much better choice!
5. If you are having difficulties relaxing and unwinding, you are living a stressful life. It is time to learn how to relax and let go. You must find a balance in your life, or else you will be on the road to “burn out.”
6. Laughter is the best medicine for everything. If you aren’t finding enough humor and laughter in your life, then you are out of balance. Make it a priority to find things that bring you joy on a regular basis.
7.Doing nothing is a great stress buster. If you can just do nothing and enjoy it, you have mastered the stress demons.
8.If you don’t have that “beaten up” feeling at the end of your day this is great! You have learned how to successful manage your stress, and not hold it internally. Excellent!
9.This is another sign of excellent stress management skills. You are accurately seeing other people’s strengths and weaknesses, and perceiving that appropriately.
10.Being able to relax and fall asleep at night is another good stress management skill. You seem to keep your stress under control. Kudos! the NO's! laughter yoga frustrated expectations
the gap between what you expect to happen and what is actually happening everything's amazing and nobody's happy http://blogs.hbr.org/bregman/2012/07/the-best-strategy-for-reducing.html http://www.albaspectrum.com/articles3/Misc3/04216.html http://hydesmith.com/de-stress/files/Calm-in-the-Storm.pdf Klink, J.L., Byars-Winston, A. & Bakken, L.L. (2008) Coping efficacy and perceived family
support: potential factors for reducing stress in premedical students. Medical Education, 42, 572-579.
Knit your stress away (2009). Retrieved from http://www.selfhelpzone.com/stress- management/knit-your-stress-away/.
Ladegard, G. (2011). Stress management through workplace coaching: the impact of learning experiences. International Journal of Evidence Based Coaching and Mentoring, 9(1), 29- 43).
Levy, A., Nicholls, A., Marchant, D. a longitudinal study with an elite coach. International Journal of Sports Science & Coaching, 4(1), 31-46).
Romito, K. (2011). Stress management: setting a goal to reduce stress. Retrieved from http://www.webmd.com/balance/stress-management/stress-management-setting-a-goal- to-reduce-stress
Wan Hussin, W.M.A. (2008). Managing stress at the workplace: the application of Wan Hussin – dimensional stress management model. Pranjana, 11(2), 16-27).
Williams, K. & Poel, E.W. (2006). Stress management for special educators: the self- administered tool for awareness and relaxation (STAR). Teaching Exceptional Children Plus, 3(1). References
Setting a Goal to Reduce Stress:
Find out what creates stress for you
Think about why you want to reduce stress
Set a goal Self-Help: Goal Setting Keep a stress journal
Learn to relax
Try aromatherapy oils Self Help Stress Management
(7 steps according to HEALTHYPLACE:
America’s Mental Health Channel)
Don’t be afraid to take social risks
Get more from the support you have
Ask for help
Make a plan
Create new opportunities
Let go of unhealthy ties
Protect your marriage
Be a joiner
Avoid negative relationships
- (Khetarpal & Kochar) 10 Ways to Increase Social Support Networks: Physical and emotional comfort given by family, friends, co-workers, and others
Different people fulfill different needs
Includes feelings of belonging, intimacy, improved sense of self-worth, and a sense of control Social Support Abdel-Halim, A. (1982). Social support and managerial affective responses to job stress. Journal of Occupational Behaviour, 3, 281-295.
Avila, P. (2008). Self-help stress management. Retrieved from http://www.healthyplace.com/anxiety-panic/articles/self-help-stress-management/
Chapman, A. (2006). Stress reduction. Retrieved from http://www.businessballs.com/stressmanagement.htm
Chu-Lien Chao, R. (2011). Managing stress and maintaining well-being: social support,
problem-focused coping, and avoidant coping. Journal of Counseling & Development, 89, 338-349.
Gonzalez-Morales, M.G., Peiro, J., Rodriguez, I. & Greenglass, E. (2006). Coping and distress in organizations: the role of gender in work stress. International Journal of Stress Management, 13(2), 228-248.
Kanji, G.K. & Chopra, P.K. (2009). Psychosocial system for work well-being: on measuring
work stress by causal pathway. Total Quality Management, 20(5), 563-580).
Kater, D. (1985). Management strategies for dual-career couples. Journal of Career Development, 75-79.
Khetarpal, A. & Kochar, G.K. (2006). Role stress and preventative management. Internet journal of world health & societal politics, 3(1), 7. References
Books Professional Resources Professional Stress Management Training
Online Stress Management Tools
CALM: Computer Assisted Learning
for the Mind
Conventional Medicine Professional Resources
(and other hobbies) Self Help: Hobbies
The simple stress test
Holmes-Rahe readjustment scale
Stress symptoms quiz
Stress reliever personality test
The type A behavior/personality quiz Self Help:
Self-Assessed Stress Tests
Brisk Walk and Self Talk
Catnap or Powernap
Make a Cuppa
Crying Self Help:
Quick Stress Reduction Techniques Self Help &
Professional Resources Gender differences
Importance of family
Social support at school
Social support at work Social Support Socialization and Stress Management Conclusion: Preventing Stress Nutrition & Stress Management Stress Management Techniques Stress Builder: "I can't get my mistake on page 53 out of my mind. The paper is ruined. I have disappointed everyone."
Stress Buster: "So this wasn’t my best paper, no one is perfect and I did my best. Besides, I've completed many other successful reports and I know I will be successful again in the future!" Stress Builders & Busters! Stress Builder: "I'll never get this project in on time."
Stress Buster: "If I stay focused and eliminate a few unnecessary steps, I can make steady progress and get this thing done!" Stress Builders & Busters! Stress Management Skills fall in 3 Groups, which do these fall under? Stress Builders & Busters! Tips:
Don’t put things off
Express your feelings
Compromise Preventing Stress Return calls and emails promptly
Give credit where credit is due
Assume the positive about what you don’t know
If you’re the boss, always work as hard as those who are working for you 10 Tips for a Happier Workplace: Give a happy “Hello” in the mornings
Learn the art of small talk
Ask your co-workers for their opinions 10 Tips for a Happier Workplace: De-Stressing the Workplace: Drink plenty of water
Eat smaller meals more often
Keep healthy snacks handy
Avoid fast food Tips avoid foods and beverages that contain caffeine
limit alcohol, excessive amounts of salt and saturated fats! Foods to Avoid Use your imagination to recreate relaxing a scene Imagery Performance Planning How to conduct a job analysis:
Review job description
Understand organization’s strategy and culture
Who are the top achievers are and why?
Do you have people and resources to do the job?
Confirm priorities with your boss
Take Action! Job Analysis What is Stress Management?
Strategies used to help us manage stress Stress Management Manktelow, J. (2005). Mind tools: Essential skills for an excellent career.
http://www.readersdigest.ca/health/healthy-living/10-tips-happier-workplace References Stress Builder: "My supervisor didn't say good morning. He's probably displeased with my work, and I'll get a bad evaluation."
Stress Buster: "I'm jumping to conclusions. My supervisor may have been in a bad mood. So far all my evaluations have been positive, so unless I get some negative feedback, I'll assume my supervisor is pleased with my work." Stress Builders & Busters! Avoid the gossip
When dealing with difficult co-workers, pretend your kids are watching
Give out compliments 10 Tips for a Happier Workplace: that are several herbs and supplements that may help relieve stress Herbs and Supplements nutrient-rich foods such as vegetables, fruits, legumes and whole grains Foods that Help Stress can weaken your immune system and increase your body's need for certain nutrients.
Before using nutritional stress management techniques, you should make sure you have ruled out the possibility of any medical conditions! Nutrition & Stress Management Techniques Burnout
disillusioned and overwhelmed!
things you once loved lose their meaning Burnout Self-Test: This tool can be used on a regular basis to keep yourself in check, and to identify the warning signs that you are at the risk of burning out. Thought Awareness
Positive Thinking Thought Awareness, Rational Thinking & Positive Thinking Keep a diary (as frequently as every hour)
include happiness, efficiency & stress level (including symptoms, causes, and how you are handling the stress) Stress Diaries Action-oriented skills
Acceptance-oriented skills Once you have lowered your stress level, it is important to be proactive and prevent excessive stress from building up again. Preventing Stress Used to manage long-term stress
Enhances productivity through increased concentration, effectiveness and energy Rest, Relaxation and Sleep How to prepare a Performance Plan:
List all the steps need for your performance
Work through each step
Determine your contingency plans:
What can be eliminated by planning?
What unnecessary risks can be avoided?
What can you manage with which technique(s)? event vs. response?
thoughts about the situations Quiz learning objectives
agenda stage 1: mobilizing energy
stage 2: consuming energy stores
stage 3: draining energy stores the stress response exercise yoga meditation references self-help/professional resources defining & identifying stress stress management techniques SLOs: will be able to define and identify stress
will have a comprehensive understanding of various stress management techniques
will know how to access professional resources
will know how to prevent future stress Yoga