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WITHSTANDING PRESSURE

(STRESS MANAGEMENT)




   BY: SOFT SKILLS WORLD
What is Stress?

• Stress can be defined as our
  mental, physical, emotional, and
  behavioral reactions to any
  perceived demands or threats
• Is a substantial imbalance
  between environmental demand
  (i.e., what you perceive is being
  demanded of you) and response
  capabilities (i.e., what you
  perceive your capabilities are for
  meeting those demands), when
  you perceive success to be
  important
What Makes Something Stressful?

•   Situations that have strong demands
•   Situations that are imminent
•   Life transitions
•   Timing (e.g., deviation from the “norm”)
•   Ambiguity
•   Desirability
•   Controllability
Not All Stress is Bad…

• Distress

• Eustress
Misconceptions about Stress


• Misconception 1: Stress is high situational demand
                   (stress = accumulation of daily hassles)

• Misconception 2: Stress is an emotional response
Vulnerability to Stress


 Some people are more vulnerable to stress than others.
  Determine your level of vulnerability to stress by
  completing the following worksheet: VULNERABILITY TO
  STRESS
Why Do We "Stress Out"?


• For two major reasons:
   – We perceive a situation
     as dangerous, difficult,
     or painful.
   – We don't believe we
     have the resources to
     cope.
Stress Warning Signals



• What are your "red flags," or
  warning signs, that stress is
  creeping into your life?
Harmful Effects of Stress


• Illness - infections, cancer progression, high blood pressure,
  obesity from overeating, heart disease, ulcers

• Fatigue - that may lead to mistakes and injury or death

• Intoxication: Smoking, Alcohol, Drugs etc.

• Moroseness – Relationship breaker
EMOTION-MANAGEMENT

• Cognitive and behavioral techniques designed to
  decrease emotional distress, even if the source of threat
  remains unchanged, boosting morale through . . .
   – emotional social support,
   – relaxation,
   – reappraisal and positive thinking,
   – wishful thinking,
   – self blame and isolation, and
   – mental and behavioral withdrawal.
POSITIVE APPRAISAL EMOTIONS


• Self-confidence – a positive belief or expectation of success
• Excitement/readiness – physical activation of the autonomic
  nervous system that is interpreted as effective physical
  preparation.
NEGATIVE APPRAISAL EMOTIONS

• Cognitive anxiety – a negative belief or expectation of
  success or worrying about the negative consequences of
  failure

• Somatic anxiety – physiological and affective component
  of anxiety that develops directly from activation of the
  autonomic nervous system that is interpreted negatively
Model of Competitive Emotions

                             Facilitative

                                      • excitement
         • self-confidence
                                      • readiness

                                                          Physical
Mental
         • cognitive anxiety          • somatic anxiety




                             Debilitative
Managing Emotions and Performing
Suggestions for Reducing Stress
• 1. Find a support system

• 2. Change your attitude. Find other ways to think about
  stressful situations

• 3. Be realistic

• 4. Get organized and take charge

• 5. Take breaks, give yourself "me time”
Symptoms of Stress



• Physical

• Emotional

• Cognitive

• Behavioral
Symptoms of Stress

 Physical       Emotional         Cognitive         Behavioral
• Muscle       • Irritability   • Inattention       • Social isolation
  tension      • Arguing        • Distractibility   • Work problems
• Headache     • Anxiety        • Forgetfulness     • Conflicts with
• Fatigue      • Depression     • Confusion         coworkers, friends
               • Lack of        • Poor              & loved ones
• Sleep         enjoyment       concentration       • Unhealthy habits
  problems     • Mood swings                        • Aviator: conflicts
• Gastrointe   • Suicidal                           with peers,
  stinal         thoughts                           disregarding rules
  problems     • Homicidal                          and checklists
• High blood     thoughts
  pressure
MIND TRAPS


•   Unrealistic expectations
•   Taking things personally
•   All or nothing thinking
•   Exaggeration
•   Rigid thinking
PERSONALITY TRAITS


• Perfectionists
• Workaholics
FACTORS INFLUENCING WORK STRESS


•   The drive for success    •   Uncertainty
•   Changing work patterns   •   Conflict
•   Working conditions       •   Responsibility
•   Overwork                 •   Relationships at work
•   Under-work               •   Change at work
Suggestions for Reducing Stress

• 6. Take good care of yourself

• 7. Learn to say “No“

• 8. Get regular exercise

• 9. Get a hobby, do something different

• 10. Slow down

• 11. Laugh, use humor
Relaxation Exercises


• Many different kinds, but some are:
  – Deep Breathing
  – Visualization: Visualization is a nice way of giving our
    minds and bodies a "mini vacation.“
  – Muscle Relaxation
Faulty Thinking Causes Stress

• Catastrophizing - anticipating a terrible outcome;
   overexagerating the importance of a situation

• “I can’t stand it” - deciding that you cannot handle a
   situation, without trying

 - alternative: “I can handle this!”

• “Should” statements

  e.g. “I should always be happy”

  - alternative: “I’m human. I am allowed to

  make a mistake or have a bad day.”
Faulty Thinking (cont.)


• “Beating yourself up” about past mistakes that you cannot
  change
• Worrying about situations over which you have no control,
  or cannot change
 e.g., “If only I had 20/20 vision”
• Overgeneralizing - viewing one negative event as predicting
  a never-ending pattern of defeat
 e.g., “My girlfriend dumped me. I will never date again!”
Faulty Thinking (cont.)



• Emotional reasoning - thinking, “I feel it, so it must be true.”

 e.g., “I am anxious today, so something terrible will happen!”

• Personalizing - blaming yourself for something that is not
  your fault

• Fairness fallacy - becoming angry when something
  disappoints you because you think, “life is supposed to be
  fair!”
Anger Management



• You can choose to control how you express your anger
  (others won’t respect you if you curse, yell, or use violence -
  and you are too important to let situations control you)

• Speak calmly when disagreeing

• If you are about to lose control - count to “10” slowly,
  breathe deeply, and walk away if necessary
Anger at Office
Anger Management (cont.)


• Set limits on how long you choose to be angry - then do
  something nice for yourself

• When you disagree with someone, stick to the present
  issue (and avoid dredging up past hurts)

• Criticize someone’s behavior, not their character
Assertiveness/Better Communication


• Ask for what you desire
• Refuse a “tasker” if you do not really want to do it, or if you
   lack the time to do it well
• When you make a request, give a reason
• Be specific with your request (tell the receiver exactly what
   you want done)
• Be a good listener - give your full attention, show interest,
   and summarize what you heard
Relaxation Techniques



• Slow deep breathing

• Progressive muscle relaxation

• Guided imagery
Slow Deep Breathing



• Inhale slowly through your mouth or nose for 5 seconds,
  while allowing your stomach to push out

• Without pausing, exhale slowly for 5 seconds, and tell
  yourself to relax

• Perform this techniques for at least 5 minutes whenever you
  feel stressed, angry, anxious, overwhelmed, or unable to
  sleep
Progressive Muscle Relaxation


• Sit in a comfortable chair or lie down

• Practice slow deep breathing for several minutes

• Then, tighten and relax each major muscle group in turn
   (you may choose to relax each muscle group twice)
Guided Imagery



• Practice slow deep breathing for several minutes

• Then, practice progressive muscle relaxation

• Finally, imagine yourself in a pleasant, relaxing setting
   (example, the beach)

• Use all of your senses to observe your surroundings
Withstanding pressure

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Withstanding pressure

  • 2. What is Stress? • Stress can be defined as our mental, physical, emotional, and behavioral reactions to any perceived demands or threats • Is a substantial imbalance between environmental demand (i.e., what you perceive is being demanded of you) and response capabilities (i.e., what you perceive your capabilities are for meeting those demands), when you perceive success to be important
  • 3. What Makes Something Stressful? • Situations that have strong demands • Situations that are imminent • Life transitions • Timing (e.g., deviation from the “norm”) • Ambiguity • Desirability • Controllability
  • 4. Not All Stress is Bad… • Distress • Eustress
  • 5. Misconceptions about Stress • Misconception 1: Stress is high situational demand (stress = accumulation of daily hassles) • Misconception 2: Stress is an emotional response
  • 6. Vulnerability to Stress  Some people are more vulnerable to stress than others. Determine your level of vulnerability to stress by completing the following worksheet: VULNERABILITY TO STRESS
  • 7. Why Do We "Stress Out"? • For two major reasons: – We perceive a situation as dangerous, difficult, or painful. – We don't believe we have the resources to cope.
  • 8. Stress Warning Signals • What are your "red flags," or warning signs, that stress is creeping into your life?
  • 9. Harmful Effects of Stress • Illness - infections, cancer progression, high blood pressure, obesity from overeating, heart disease, ulcers • Fatigue - that may lead to mistakes and injury or death • Intoxication: Smoking, Alcohol, Drugs etc. • Moroseness – Relationship breaker
  • 10. EMOTION-MANAGEMENT • Cognitive and behavioral techniques designed to decrease emotional distress, even if the source of threat remains unchanged, boosting morale through . . . – emotional social support, – relaxation, – reappraisal and positive thinking, – wishful thinking, – self blame and isolation, and – mental and behavioral withdrawal.
  • 11. POSITIVE APPRAISAL EMOTIONS • Self-confidence – a positive belief or expectation of success • Excitement/readiness – physical activation of the autonomic nervous system that is interpreted as effective physical preparation.
  • 12. NEGATIVE APPRAISAL EMOTIONS • Cognitive anxiety – a negative belief or expectation of success or worrying about the negative consequences of failure • Somatic anxiety – physiological and affective component of anxiety that develops directly from activation of the autonomic nervous system that is interpreted negatively
  • 13. Model of Competitive Emotions Facilitative • excitement • self-confidence • readiness Physical Mental • cognitive anxiety • somatic anxiety Debilitative
  • 14. Managing Emotions and Performing
  • 15. Suggestions for Reducing Stress • 1. Find a support system • 2. Change your attitude. Find other ways to think about stressful situations • 3. Be realistic • 4. Get organized and take charge • 5. Take breaks, give yourself "me time”
  • 16. Symptoms of Stress • Physical • Emotional • Cognitive • Behavioral
  • 17. Symptoms of Stress Physical Emotional Cognitive Behavioral • Muscle • Irritability • Inattention • Social isolation tension • Arguing • Distractibility • Work problems • Headache • Anxiety • Forgetfulness • Conflicts with • Fatigue • Depression • Confusion coworkers, friends • Lack of • Poor & loved ones • Sleep enjoyment concentration • Unhealthy habits problems • Mood swings • Aviator: conflicts • Gastrointe • Suicidal with peers, stinal thoughts disregarding rules problems • Homicidal and checklists • High blood thoughts pressure
  • 18. MIND TRAPS • Unrealistic expectations • Taking things personally • All or nothing thinking • Exaggeration • Rigid thinking
  • 20. FACTORS INFLUENCING WORK STRESS • The drive for success • Uncertainty • Changing work patterns • Conflict • Working conditions • Responsibility • Overwork • Relationships at work • Under-work • Change at work
  • 21. Suggestions for Reducing Stress • 6. Take good care of yourself • 7. Learn to say “No“ • 8. Get regular exercise • 9. Get a hobby, do something different • 10. Slow down • 11. Laugh, use humor
  • 22. Relaxation Exercises • Many different kinds, but some are: – Deep Breathing – Visualization: Visualization is a nice way of giving our minds and bodies a "mini vacation.“ – Muscle Relaxation
  • 23. Faulty Thinking Causes Stress • Catastrophizing - anticipating a terrible outcome; overexagerating the importance of a situation • “I can’t stand it” - deciding that you cannot handle a situation, without trying - alternative: “I can handle this!” • “Should” statements e.g. “I should always be happy” - alternative: “I’m human. I am allowed to make a mistake or have a bad day.”
  • 24. Faulty Thinking (cont.) • “Beating yourself up” about past mistakes that you cannot change • Worrying about situations over which you have no control, or cannot change e.g., “If only I had 20/20 vision” • Overgeneralizing - viewing one negative event as predicting a never-ending pattern of defeat e.g., “My girlfriend dumped me. I will never date again!”
  • 25. Faulty Thinking (cont.) • Emotional reasoning - thinking, “I feel it, so it must be true.” e.g., “I am anxious today, so something terrible will happen!” • Personalizing - blaming yourself for something that is not your fault • Fairness fallacy - becoming angry when something disappoints you because you think, “life is supposed to be fair!”
  • 26. Anger Management • You can choose to control how you express your anger (others won’t respect you if you curse, yell, or use violence - and you are too important to let situations control you) • Speak calmly when disagreeing • If you are about to lose control - count to “10” slowly, breathe deeply, and walk away if necessary
  • 28. Anger Management (cont.) • Set limits on how long you choose to be angry - then do something nice for yourself • When you disagree with someone, stick to the present issue (and avoid dredging up past hurts) • Criticize someone’s behavior, not their character
  • 29. Assertiveness/Better Communication • Ask for what you desire • Refuse a “tasker” if you do not really want to do it, or if you lack the time to do it well • When you make a request, give a reason • Be specific with your request (tell the receiver exactly what you want done) • Be a good listener - give your full attention, show interest, and summarize what you heard
  • 30. Relaxation Techniques • Slow deep breathing • Progressive muscle relaxation • Guided imagery
  • 31. Slow Deep Breathing • Inhale slowly through your mouth or nose for 5 seconds, while allowing your stomach to push out • Without pausing, exhale slowly for 5 seconds, and tell yourself to relax • Perform this techniques for at least 5 minutes whenever you feel stressed, angry, anxious, overwhelmed, or unable to sleep
  • 32. Progressive Muscle Relaxation • Sit in a comfortable chair or lie down • Practice slow deep breathing for several minutes • Then, tighten and relax each major muscle group in turn (you may choose to relax each muscle group twice)
  • 33. Guided Imagery • Practice slow deep breathing for several minutes • Then, practice progressive muscle relaxation • Finally, imagine yourself in a pleasant, relaxing setting (example, the beach) • Use all of your senses to observe your surroundings

Editor's Notes

  1. Distress is a continuous experience of feeling overwhelmed, oppressed, and behind in our responsibilities. It is the all encompassing sense of being imposed upon by difficulties with no light at the end of the tunnel. Examples of distress include financial difficulties, conflicts in relationships, excessive obligations, managing a chronic illness, or experiencing a trauma.Eustress is the other form of stress that is positive and beneficial. We may feel challenged, but the sources of the stress are opportunities that are meaningful to us. Eustress helps provide us with energy and motivation to meet our responsibilities and achieve our goals. Examples of eustress include graduating from college, getting married, receiving a promotion, or changing jobs.
  2. Misconception 1: Situations are not inherently stressful because competitive demands exceed performers’ response capabilities such as shooting a free throw or taking a penalty kick with the game on the line, playing a tiebreaker in a tennis match, having a sudden death playoff in golf, or batting with the game tied in the ninth in baseball.Misconception 2: Heightened activation of the autonomic nervous system due to perceived threat doesn’t always create stress.No matter how great the environmental demand, you will not be stressed as long as you believe you have the response capabilities to deal with it.
  3. 6. Take good care of yourself. Eat properly, get regular rest, keep a routine. Allow yourself to do something you enjoy each day. Paradoxically, the time we need to take care of ourselves the most, when we are stressed, is the time we do it the least. 7. Learn to say “No" Learn to pick and choose which things you will say "yes" to and which things you will not.Protect yourself by not allowing yourself to take on every request or opportunity that comes your way. 8. Get regular exercise. Exercising regularly can help relieve some symptoms of depression and stress, and help us to maintain our health.9. Get a hobby, do something different. For a balanced lifestyle, play is as important as work. 10. Slow down. Know your limits and cut down on the number of things you try to do each day, particularly if you do not have enough time for them or for yourself.11. Laugh, use humor. Do something fun and enjoyable such as seeing a funny movie, laughing with friends, reading a humorous book, or going to a comedy show.