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Stress
Management
Hemangi N. Narvekar
MA (Psy), MPhil (Cli Psy)
Clinical Psychologist & PhD (Psychology) Scholar
Email: narvekar.hem19@gmail.com
Kindly spare few minutes on
assessing your Stress Levels
https://forms.gle/df5Wccjj6wTDUvdA9
What affects our Mental Health??
STRESS
Why do we feel Stress?
• Perception of Threat/Danger
• Feeling that demands are
more than what one can cope
with Fight or Flight Response
Types:
Acute Stress
Chronic StressIs
Stress
good
or
bad?
As a teacher you may play many roles at the same time.
• Caregiver
• Counsellor
• Nurse
• Coach
• Administrator
• Trainer
• Facilitator
• Program Designer
• Children
• Sibling
• Spouse
• Parent
• Relative
• Friend
• Citizen
Stress
Daily
• Caregiving
• Health
• Travel
Work
• Difficult
people
• Unreasonable
demands
• Job loss
Social
• Friendship
• Relationship
issues
• Family
problems
Stress Symptoms
What does your score tells you?
Scores of 1‐6 ‐Few Hassles
Scores of 7‐12 ‐Pretty Good Control
Scores of 13‐17 ‐Danger Zone. Watch out!
Scores of 18+ ‐Stressed Out. Take steps to reduce the stress in
your life now
How do
you
manage
stress?
Managing Stress in COVID-19
• Maintain proper hygiene
• Maintain routine as much as possible
• Get sunlight
• Try out a new hobby
• Stay connected
• Seek accurate information – WHO, CDC
• Limits around news & social media
• Take a break
• Be open to humor
Living in a Digital World
Signs that we are too much connected with
technology
• Reach for your phone the moment you wake up
• Nobody Knows a Phone Number
• If the Internet Is Down, Work Is Over for the Day
• Buyer’s Remorse Is Much More Common
• Silenced your child or ignored a loved one’s voice so you could pay
attention to “internet friends”
• You haven’t been creative in a while
Physical Problems of using excessive
technology
• Headaches
• Visual Problems - dry eyes, tiredness of eyes, and eye strain
• Digital Eye Strain (Computer Vision Syndrome)
• Myopia
• Upper Crossed Syndrome
• Cervical Spine Stress
• Neck pain (Text neck)
• Muscle fatigue
• Thumb pain
• Thoracic and low back pain
• Decreased power of handgrip and hand function
Be aware of..
• Sleep Disturbances
• Social isolation
• Obesity
• Cardiovascular diseases
• Cyberbullying
• Internet addiction
• Vary the tilt of the head
• Stretch fingers, wrists and
forearms
• Switch hands
• Using voice-activated
apps to reduce typing
work
• Workout while working
How to reduce
digital health
effects??
Digital Fasting/Detox
Time Management
Stop Procrastinating
Anger Management
https://www.youtube.com/watch?v=Pfbnc-u8Ta4
Pursue Hobbies
Meditation/Yoga
Stay Positive
Reframe
“My family will get the virus and die”
To
“The majority of people who get the
virus recover”
Think before you commit - Learn to say no
Know your limitations – you can't please all
the people all the time.
Be more Assertive
Scenario: Every day when you come home from
work, your husband and kids ignore you and
continue doing whatever they’re doing. No one
acknowledges you or ask you how your day
was.
• Minimize distractions
• Stay organized
• Prioritize
• Measure results, not time
• Take breaks
• Delegate
• Have a plan
• Break down goals
• Don’t multitask
Notice energisers and drainers
Don’ts
• Dwell on past mistakes
• Bottle up anger & frustrations
• React to imagined results
• Isolation
• Substance abuse
Happiness
Exercise (HW)
• A Letter of Gratitude
• Act of Kindness
• The Fun Fifteen
Stop, Look, Go.
Any Questions??
Write to me at narvekar.hem19@gmail.com
OR
Give feedback at https://forms.gle/DjzJ1qaYwdSZimz86
Thank you for Listening 
Additional Resources
• Stress Worksheet.
https://www.wcu.edu/WebFiles/PDFs/StressWorksheet.pdf
• Goal Breakdown. https://www.therapistaid.com/worksheets/goal-
breakdown.pdf
• Minding your minds during corona.
https://www.mohfw.gov.in/pdf/MindingourmindsduringCoronaedite
dat.pdf

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Stress Management for Teachers

  • 1. Stress Management Hemangi N. Narvekar MA (Psy), MPhil (Cli Psy) Clinical Psychologist & PhD (Psychology) Scholar Email: narvekar.hem19@gmail.com
  • 2. Kindly spare few minutes on assessing your Stress Levels https://forms.gle/df5Wccjj6wTDUvdA9
  • 3.
  • 4.
  • 5. What affects our Mental Health??
  • 7. Why do we feel Stress? • Perception of Threat/Danger • Feeling that demands are more than what one can cope with Fight or Flight Response
  • 9. As a teacher you may play many roles at the same time. • Caregiver • Counsellor • Nurse • Coach • Administrator • Trainer • Facilitator • Program Designer • Children • Sibling • Spouse • Parent • Relative • Friend • Citizen
  • 10. Stress Daily • Caregiving • Health • Travel Work • Difficult people • Unreasonable demands • Job loss Social • Friendship • Relationship issues • Family problems
  • 11.
  • 13. What does your score tells you? Scores of 1‐6 ‐Few Hassles Scores of 7‐12 ‐Pretty Good Control Scores of 13‐17 ‐Danger Zone. Watch out! Scores of 18+ ‐Stressed Out. Take steps to reduce the stress in your life now
  • 15. Managing Stress in COVID-19 • Maintain proper hygiene • Maintain routine as much as possible • Get sunlight • Try out a new hobby • Stay connected • Seek accurate information – WHO, CDC • Limits around news & social media • Take a break • Be open to humor
  • 16. Living in a Digital World
  • 17. Signs that we are too much connected with technology • Reach for your phone the moment you wake up • Nobody Knows a Phone Number • If the Internet Is Down, Work Is Over for the Day • Buyer’s Remorse Is Much More Common • Silenced your child or ignored a loved one’s voice so you could pay attention to “internet friends” • You haven’t been creative in a while
  • 18. Physical Problems of using excessive technology • Headaches • Visual Problems - dry eyes, tiredness of eyes, and eye strain • Digital Eye Strain (Computer Vision Syndrome) • Myopia • Upper Crossed Syndrome • Cervical Spine Stress • Neck pain (Text neck) • Muscle fatigue • Thumb pain • Thoracic and low back pain • Decreased power of handgrip and hand function
  • 19. Be aware of.. • Sleep Disturbances • Social isolation • Obesity • Cardiovascular diseases • Cyberbullying • Internet addiction
  • 20. • Vary the tilt of the head • Stretch fingers, wrists and forearms • Switch hands • Using voice-activated apps to reduce typing work • Workout while working How to reduce digital health effects??
  • 21.
  • 23.
  • 29. Stay Positive Reframe “My family will get the virus and die” To “The majority of people who get the virus recover”
  • 30. Think before you commit - Learn to say no Know your limitations – you can't please all the people all the time.
  • 31. Be more Assertive Scenario: Every day when you come home from work, your husband and kids ignore you and continue doing whatever they’re doing. No one acknowledges you or ask you how your day was.
  • 32. • Minimize distractions • Stay organized • Prioritize • Measure results, not time • Take breaks • Delegate • Have a plan • Break down goals • Don’t multitask
  • 33.
  • 35. Don’ts • Dwell on past mistakes • Bottle up anger & frustrations • React to imagined results • Isolation • Substance abuse
  • 36.
  • 37. Happiness Exercise (HW) • A Letter of Gratitude • Act of Kindness • The Fun Fifteen
  • 39. Any Questions?? Write to me at narvekar.hem19@gmail.com OR Give feedback at https://forms.gle/DjzJ1qaYwdSZimz86 Thank you for Listening 
  • 40. Additional Resources • Stress Worksheet. https://www.wcu.edu/WebFiles/PDFs/StressWorksheet.pdf • Goal Breakdown. https://www.therapistaid.com/worksheets/goal- breakdown.pdf • Minding your minds during corona. https://www.mohfw.gov.in/pdf/MindingourmindsduringCoronaedite dat.pdf