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Ky nang giai toa cang thang trong hoc tap lai the luyen - 2005
- 1. LOGO Stress Management Skills LẠI THẾ LUYỆN Lecturer in Psychology & Soft Skills Trainer http://laitheluyen.blogspot.com 2005
- 4. Objectives ▪ Explore the biological, psychological, and social aspects of the human stress response. ▪ Describe the difference between adaptive and maladaptive coping strategies. ▪ Understand coping strategies that increase resilience to promote productive living and healthy aging.
- 5. + In your own words, write down a definition of “stress.” Let’s define it!
- 6. Stress is a normal psychological and physical reaction to the demands of life. ▪ “Fight-or-flight" response ▪ Stress management gives you a range of tools to reset your alarm system. ▪ High levels of stress lead to serious health problems. What is Stress ?
- 7. DEFINITION S = P > R Stress occurs when the pressure is greater than the resource
- 8. Causes of Stress • External causes – Family, work, economics, work, school, major life changes, unforeseen events, etc. • Internal causes – Worry, uncertainty, fear, attitudes, unrealistic expectations, etc.
- 10. Benefits of Stress Management ➢Physical health gets better ➢more energy and stamina ➢Emotions stabilized ➢positive attitude ➢hopeful/happier ➢Ability to focus improved ➢able to learn and achieve
- 11. Warm-up Activity One of My “Stress Busters” In pairs shared, Think about a time when you were stressed and you found a way to manage your reaction and feelings. Turn to your neighbor and finish this sentence: “One of the best things I can do for myself when I am feeling stressed is…..” Be prepared to share with the large group
- 12. + Signs of Stress ◼ Racing Heart ◼ Shaky Hands/Legs ◼ High Blood Pressure ◼ Clenching Fists ◼ Headaches ◼ Tenseness ◼ Muscle Spasms ◼ Indigestion Physical, Emotional & Behavioral PHYSICAL
- 13. + Signs of Stress ◼ Anxiety ◼ Fear ◼ Irritability ◼ Impatience ◼ Depression ◼ Inability to Focus ◼ Feeling Overwhelmed ◼ Guilt Physical, Emotional & Behavioral EMOTIONAL
- 14. + Signs of Stress ◼ Change in Appetite ◼ Difficulty Sleeping ◼ Forgetfulness ◼ Acting Out ◼ Social Withdrawal/Avoidance ◼ Increased use of Caffeine and Other Substances ◼ Loss of Concentration ◼ Mood Swings Physical, Emotional & Behavioral BEHAVIORAL
- 15. + Common Symptoms of Stress Cognitive: Emotional: Memory problems Inability to concentrate Continuous worry Racing thoughts Feeling Down Feeling overwhelmed Irritability (short temper) Inability to relax Physical: Behavioral: Excessive Perspiration Chest pains/ elevated heart Frequent colds/illness Nausea, dizziness or headaches Increase /decrease appetite Nervous habits Difficulty/irregular sleeping Excessive use of alcohol, cigarettes or drugs
- 16. Activity: Knowing Your Sources and Signs of Stress In pairs or small groups: Turn to the first page of your Taking Care of Ourselves booklet and discuss the following questions: What are my sources of stress? How do I know when I am experiencing stress? What are my stress reactions? Be prepared to report back to the group
- 18. + Can stress be positive? o Stress can motivate you to meet your goals. ▪ The stress of a deadline can motivate you to finish the assignment. o A fire alarm can cause stress that alerts you to avoid danger. o Planning a vacation. o Getting promoted at work.
- 19. + What can you do about stress? ◼Find out what is causing stress in your life. ◼Look for ways to reduce the amount of stress in your life. ◼Learn healthy ways to relieve stress or reduce its harmful effects.
- 20. + 4 A’s ◼Avoid ◼ Take control of your surroundings. ◼ Avoid people who bother you. ◼ Learn to say no. ◼ Ditch part of your list. ◼Alter ◼ Respectfully ask others to change their behavior. ◼ Communicate your feelings openly. ◼ Manage your time better, set priorities, and work hard. ◼ State limits in advance. ◼ Rehearse success.
- 21. + 4 A’s Accept ◼Talk with someone. ◼Forgive. ◼Practice positive self-talk. ◼Learn from your mistakes.
- 22. + 4 A’s Adapt ◼ Adjust your standards. ◼ Practice thought-stopping. ◼ Reframe the issue. ◼ Adopt a mantra. ◼ Create an assets column. ◼ Look at the big picture ◼ Choosing the right technique
- 23. + Positive Role Models Transmit: ◼ Attitudes ◼ Values ◼ Skills ◼ Patterns of thoughts and behaviors
- 24. + Coping Strategies ◼ Be realistic: Set limits. Say no to extra responsibility or activities if feeling overwhelmed. ◼ Stop being a superhero: No one is perfect so don't expect that from yourself or others.What really needs to get done? Is a deadline realistic? Ask for help when needed. ◼ Take one thing at a time: When feeling overwhelmed by many tasks, pick one urgent task. Complete one task before moving onto another. ◼ Go easy on the criticism: Expectations for self and others can be too high, setting people up to fail. ◼ Share feelings: Stay in touch with people! Friends can provide a sounding board, show support and provide guidance.
- 25. + Ways to Manage Stress ◼ Exercise ◼ Eat Healthy ◼ Practicing Positive Self-Talk ◼ Limit Negative People in Your Life ◼ Time Management ◼ Get Enough Sleep ◼ Meditation ◼ Art Therapy (Sketching, Journaling, Coloring, etc) ◼ Ask for help. (UConn’s Resources)
- 26. + Other Helpful tips ➢Changing perceptions and expectations ➢Break jobs/tasks into manageable parts ➢Set reasonable/realistic goals ➢Avoid procrastination ➢Set boundaries ➢Don’t compromise your values/beliefs ➢Schedule “me” time ➢Avoid caffeine
- 27. + Tips for Self-Care ◼ Avoid drugs and alcohol. ◼ Find support. ◼ Connect socially. ◼ Take care of yourself. ◼ Eat a healthy, well-balanced diet ◼ Exercise regularly ◼ Get plenty of sleep ◼ Give yourself a break if you feel stressed out ◼ Maintain a normal routine
- 28. + Tips for Self-Care ◼ Stay active. Exercise. ◼ Write. ◼ Do something you enjoy. ◼ Relax your body. ◼ Let your feelings out. ◼ Focus on the present. ◼ Focus on the outside world.
- 29. + Stress relief from laughter? It's no joke! ◼Short-term benefits: When you start to laugh, it doesn't just lighten your load mentally, it actually induces physical changes in your body. Laughter can: ◼Stimulate many organs. ◼Activate and relieve your stress response. ◼Soothe tension.
- 30. + Laughter ◼ Long-term effects: Laughter isn't just a quick pick-me-up. It's also good for you over the long haul. Laughter may: • Improve your immune system. • Relieve pain. • Increase personal satisfaction. • Improve your mood.
- 31. + Laughter ◼ Improve your sense of humor ◼ Are you afraid you have an underdeveloped — or nonexistent — funny bone? No problem. Humor can be learned. In fact, developing or refining your sense of humor may be easier than you think. ◼ Put humor on your horizon. ◼ Laugh and the world laughs with you. ◼ Share a laugh. ◼ Knock-knock. ◼ Know what isn't funny. ◼ Laughter is the best medicine
- 32. + Managing Stress in the Future? 1. Create a culture that promotes stress management. 2. Manage the mindset that says I don't have time to manage stress. 3. Manage your stress while it's happening. 4. Train doctors to recognize and treat stress- related illness and allow health practitioners to spread the word. 5. Make the message of stress management simpler.
- 33. + Overview and Learning Objectives
- 34. + Learning Exercise 1. List your current sources of stress. 2. Conduct an inventory of coping strategies that you use or have used in the past. ◼ Include maladaptive strategies 3. List your signature strengths and factors that may enhance your resilience. 4. While considering the above, develop a personalized stress management plan to enhance your coping and resilience.
- 35. + References ◼ Centers for Disease Control and Prevention Managing Stress http://www.cdc.gov/features/handlingstress/ ◼ Mayo Clinic Stress Basics http://www.mayoclinic.com/health/stress- management/MY00435/DSECTION=stress-relief ◼ WebMD Stress Management Topic Overview http://www.webmd.com/balance/stress- management/stress-management-topic-overview?page=2 ◼ The Future of Stress Management by James E. Porter http://www.huffingtonpost.com/james-e-porter/the-future-of-stress- mana_b_4222165.html ◼ How Blaming Others Makes Stress Worse: Own Up -- And Stress Less by Jan Bruce http://www.huffingtonpost.com/mequilibrium/dealing-with-stress_b_4235203.html ◼ 10 Ways to Worry Less by Lisabeth Saunders Medlock, Ph.D. http://www.huffingtonpost.com/lisabeth-saunders-medlock-phd/happiness- tips_b_4256914.html
- 36. + ◼ Your brain has difficulty visualizing “not” doing something. ◼ Example:“Don’t get stressed out” creates someone who is stressed out. ◼ To stay positive, tell yourself,“I feel calm and relaxed, I am confident and alert” ◼ You will create an image of someone who is relaxed. Positive Self-Talk
- 37. + Action Plan 1) What is the biggest source of stress in your life right now? 2) Is this a positive or negative stress? Why? 3) What (if anything) can you do to eliminate this stress in a positive manner from your life? 4) What healthy activity will you do to deal with this stress? 5) What are some campus resources you are willing to use to deal with this stress? On a note card or piece of paper answer the following…
- 38. Review
- 42. Sách tham khảo
- 44. Quý bạn đọc có thể xem thêm tại : http://laitheluyen.blogspot.com Sách tham khảo
- 45. Sách tham khảo
- 47. Tải miễn phí • Slides các bài giảng, các audio,…. • Đề cương các khóa học Kỹ năng mềm & Kỹ năng quản trị - lãnh đạo • Sách tham khảo Kỹ năng mềm tại địa chỉ : http://laitheluyen.blogspot.com
- 48. Thông tin - Liên hệ tổ chức các khóa học chuyên sâu: http://laitheluyen.blogspot.com http://facebook.com/diengialaitheluyen laitheluyen@gmail.com 0971 045 965 (A.Tuấn – trợ lý) 0908 852 803 (A.Tráng – tổ chức lớp)
- 49. 0971 045 965 (A. Tuấn – trợ lý) laitheluyen@gmail.com Bạn có thể các bài giảng tại các trang dưới đây: www.facebook.com/laitheluyen www.laitheluyen.blogspot.com www.laitheluyen.wordpress.com www.twitter.com/theluyen Thông tin - Liên hệ khóa học: