Online webinar: Stress control during COVID 19 Created by: Blagica Rizoska Vanikj and Aleksandra Shumar

1. STRESS CONTROL DURING
COVID 19
Dr. Blagica Rizoska Vanikj
Dr. Aleksandra Shumar
03.05.2020

2. Contact us:
•Blagica Rizoska Vanikj
E-mail: brizoska@gmail.com
Phone: +38975336540
•Aleksandra Shumar
E-mail:
drshumar@royalcanadianacademy.co

3. Current situation
• The weight of the material that our minds have to
process is “heavy”
• We are in a situation where we are all on a plane
flying in an unknown direction
• We have to face all the consequences of the
existential discomfort that this journey brings.
• https://www.youtube.com/watch?v=keXvCkm0FIA

4. COVID 19
YOU
Negative
world view
Endless
uncertainty
Constant
change
New routines and
expectations
Negative
environment
Other people’s
behavior
Ouch!
Ouch!
Ouch!
Ouch!
Ouch!

5. Negative environment
• we are not moving
• we will not go to the next scientific conference because it has
been canceled
• we will not go on a family vacation that we have been planning
for two years because we have canceled it
• we will be infected with a virus
• whether we will exist or not until this finish!
• if we will ever be able to move physically
• or get from one point to another in the process of achieving their
goals
• we are wondering if we will be able to return from a certain
destination
• if we will be allowed to reconsider our life choices and make
new decisions for ourselves
• …

6. Negative world view
MEDIA FRENZY!
• The outside world seems to have become
unattainable overnight.
• It has become a place that is constantly
changing!
• A lot of things are happening there!
• What is happening is getting worse!

7. Other people’s behavior
Bulldozers
Snipers
Exploders
Patronizes
Complainers
Controllers Backstabbers
Walking Wounded
Negatives
Brown Nosers
Sluffers
Whiners

8. Constant change!
• My classes with my students have
completely shifted through online
platforms.
• I often ask myself when I will return to the
classroom!
• My office is constantly empty.
• No clients, no students!
• No alive contact!
• https://www.youtube.com/watch?v=gdS
OwrBlDdE

9. New routines and
expectations
• daily routines, school, work
• new way of schooling, working…(online, new platforms,
interruptions)
• lost sense for date and time
• we constantly wash our hands
• are careful not to use the same cutlery
• pay attention to which personal hygiene utensils we use
• have different disinfectants and different soaps
• we are constantly anxious about touching the screens
with our hands
• that they are not disinfected for the hundredth time
• the same applies to the floor, the table, the keyboard.

10. Endless uncertainty: “What will happen to us?”
• No wonder we are often in conflict, especially if someone sneezes or coughs.
• The most asked question is: What will happen to us? and the most common answer is: Be in a good
mood!
• The scenes on the street or in the market are showing distracted people, masked, endlessly
frightened, with their eyes on the floor, in endless uncertainty and immense need for "screaming".

11. Endless uncertainty: Tactile chain of protection
• most of us learn much more to respect than to despise
• follow the recommendations that say that personal hygiene items
should not be shared with other family members.
• wash our hands every time we enter the house.
• the question is, how effective is this procedure if we touch our
objects / clothes that we were caring/wearing outside after washing
our hands?
• and what about the buttons, taps, elevator buttons, keys? People
are wondering if they should be washed and disinfected as well?
• The moment they become aware of the tactile chain of potential
infection, they experience losing ground under their feet.

12. New important questions!
• We are currently learning new routines of
protection and disinfection, but the
question remains whether this will continue?
• Did we start on time, too early or too late?
• Will the itching of my hands from excessive
washing and disinfection continue or stop?
• Does panic shopping mean madness or the
belief that danger is near and exists?
• Or will the belief that the virus will one day
magically disappear help more!
• We are overwhelmed with texts that inspire
hope and carry a "positive" message that
says that the one who knows how to think
positively in all situations does well!
*Is it possible not to have negative feelings
about anything in life?
Even for pandemics and discomfort of this
magnitude!

13. Your COVID 19 perspective!
• Be aware of your body, mind and soul in
this moment!
• Be aware about all of the causes of stress
during the last week!
• Identify and make a list of three things
that you consider as your strengths for
stress control during Covid 19!
• Identify and make a list of three things
that you consider as your weaknesses for
stress control during Codid 19!

14. The need for stress control
• the biggest concern right now is the feeling of
discomfort.
• It is getting stronger and more intensified
• when there are no cars on the street,
• when there are no trains and air transport,
• when there are no open shops
• everywhere there is information about the importance
of the state of emergency and the discomfort you will
experience during it.
• In general, the feeling of discomfort is not an
"existential threat" by itself, but when it happens
to us, it seems very frightening and confusing.

15. Common perspective
• We all beg for deep emotional connection and
alive conversation.
• We all go through the same thing.
• We are all part of this mass suffering.
• We become more resilient if we have the
opportunity to see others experience the same
way.

16. Psychological state of people
• It is very difficult now to determine the
psychological state of our nations.
• Many try to be solidary, to offer help to the young
and the old, to have virtual conversations with
loved ones, to celebrate birthdays and parties on
online platforms.
• Very often we were separated and locked in our
"boxes". The pandemic has led us to find creative
ways to open up to others and be more
accessible.

17. Mental health outcomes
• The dark side of this is that mental health outcomes will follow in
the future.
• We will face many consequences such as trauma, confusion and
anger.
• At the moment, fatigue is noticeable, despite the lack of physical
activity and sitting at home.
• Sleep and eating are the only things we can still control. So don't
be surprised if you eat more / less or sleep too little / too much.
• In such test conditions, the functionality / dysfunction of families is
increased, substance abuse is on the rise, and domestic violence
is on the rise.
• Unemployment is also rising, highlighting a sense of unsafety and
insecurity.

18. Visualize your stress
• On the piece of paper try to answer the following questions:
• Being in contact with my stress makes me feel:
• When I think about stress my body…
• When I experience stress my first thought is:
• When I am under stress I behave:
• If my stress has a color it will be:
• The taste of my stress is:
• The smell of my taste is:
• The voice of my stress is:
• Experiencing stress is:

19. Being in contact with my stress
makes me feel:
When I think about stress
my body…
When I experience stress
my first thought is:
When I am under stress
I behave:

20. If my stress has a color it will be: The taste of my stress is:
The smell of my stress is: The voice of my stress is: Experiencing stress is:

21. Stress impact
• Stress is the reaction of the body and mind when
faced with challenges or threats.
• “Stress arises in any event, situation or circumstance
occurring in an individual’s environment, which is
perceived by the individual to be threatening his/her
wellbeing and healthy functioning”.
- Lazarus & Folkman (1984)
• Stress therefore has a physical, psychological and
spiritual impact.

22. Types of stress
• POSITIVE STRESS = EUSTRESS
not all stress is bad, it can be viewed as
‘stimulation to growth and
development…it is challenge and
variety, it is the spice of life’ (Hans Selye)
i.e. forward-moving, goal-oriented and
achieves something
• NEGATIVE STRESS = DISTRESS
exists where there is a perceived
imbalance between demands and our
ability to meet these demands
i.e. events that disrupt life and requires
some form of action to resolve
• Everyday
We all experience minor stresses in our
lives…work and home responsibilities.

23. How Do You View Stress?
• “To be without stress is to be dead”
(Glass & Singer, 1972)
• It is common to assume that stress is
always bad, or a complete lack of it
is ideal.
• It is because of stress that people
learn how to adjust or to adapt to
the environment.
Too Little = Boredom
Too Much = Burnout

25. “Ratio” towards
“emotional mind”
• This completely changes the way we perceive
reality and how we deal with it.
• Our "ratio" is practically powerless to
communicate with the "emotional mind" that is
in its own reality.
• Our brain is not able to see "healthy" choices, it
is not able to make decisions, it has limited
attention and uses only a small part of its
potential.

26. Dealing with Stress

27. Avoid unnecessary stress
• Learn how to say no – know your
limits and stick to them. Don’t
take more than you can handle.
• Avoid people who stress you out –
either limit the relationship time
or end the relationship.
• Take control of your environment
–use better/best alternatives for
day to day activities.
• Cut down your to-do list if you
planned too much for the day.
Changing the
situation:
• Avoid the
stressor
• Alter the
stressor
Change your
reaction:
• Adapt to the
stressor
• Accept the
stressor

28. Alter the situation
• Express your feelings in an open and
respectful ways instead of bottling them up.
• Be willing to compromise-when you demand
someone to change their behavior, be willing
to do the same.
• Be more assertive-deal with problems. Don’t
take a backseat in your own life.
• Manage your time better-plan ahead and
don’t overextend yourself.
Changing the
situation:
• Avoid the
stressor
• Alter the
stressor
Change your
reaction:
• Adapt to the
stressor
• Accept the
stressor

29. Adapt to the stressor
• Reframe problems. Try to view
stressful situations from a more
positive perspective.
• Look at the big picture. Ask yourself
how important will it be in the long
run. Will it matter in a month, year/s?
• Adjust your standards. Stop setting
yourself up for failure by demanding
perfectionism. Set reasonable
standards for yourself and others.
• Focus on the positive. When stress is
getting you down, count the things you
appreciate in your life and thank God.
Changing the
situation:
• Avoid the
stressor
• Alter the
stressor
Change your
reaction:
• Adapt to the
stressor
• Accept the
stressor

30. Accept the things you can’t change.
• Don’t try to control the uncontrollable.
Many things in life are beyond our control,
particularly the behavior of other people.
Rather than stressing out over them, focus
on the tings you can control such as the
way you choose to react to problems.
• Look for the upside. “What doesn’t kill us
makes us stronger” (It is an opportunity)
• Share your feelings
• Learn to forgive – let go of anger and
resentments.
• Free yourself by forgiving and moving on.
Changing the
situation:
• Avoid the
stressor
• Alter the
stressor
Change your
reaction:
• Adapt to the
stressor
• Accept the
stressor

31. Balloon exercise
• In the next 10 minutes try to think
about the latest stressful situation.
• Write down a few sentences or
draw something that represents
your story. The idea is to visualize
your stress.
• Be aware about changes that
happened to your body, the
thoughts that come to your mind,
the emotions that you were feeling
as well as the changes in your
behavior when you experience
stress.
Your
thoughts
Emotion
1
Emotion
2
Emotion
3
Stressful
situation

32. Support system during COVID 19
• This situation can be overcome by establishing a
support system in the environment that is able to meet
the needs of the individual.
• An appropriate environment does not only mean being
with someone, but also building a relationship that is
safe enough to establish co-regulation and creative
adaptation.
• It often helps to deliberately engage in vulnerable and
deep conversations with a person you trust who is
usually helped by silence after each vulnerable
message.
• Silence enables the experience of what is said.

33. Sharing emotional states!
• Sharing emotional states with the world is not
common to everyone, people who are
vulnerable need to make good choices about
how to take care of themselves.
• Consider the help that many close people and
professionals offer you at this time.
• Let's sail together with joint efforts to successfully
overcome the pandemic and build a resilient
society!
• https://www.youtube.com/watch?v=6X8YnCq6
UME&t=83s

35. Contact us:
•Blagica Rizoska Vanikj
E-mail: brizoska@gmail.com
Phone: +38975336540
•Aleksandra Shumar
E-mail:
drshumar@royalcanadianacademy.co