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Stress Management Strategies.pptx
- 1. Understanding Stress and Early Management of Stress in Cadets and Seafarers Day 4 Nivendra Uduman Counselling Psychologist
- 2. Energizer
- 4. Plan for the day • Recap of yesterday • Time management • Sleep hygiene • Problem solving • Assertiveness • Resilience • Family relationships and their management • Relaxation techniques
- 5. Time Management Strategies Eisenhower’s Urgent/Important Principle Important and urgent i.e. attending to engine trouble Important but not urgent i.e. Filling in documentation Not important but urgent i.e. Helping a crew mate with a task Not important and not urgent i.e. Watching television
- 7. Procrastination • Procrastination is an active choice one makes to do something else instead of the task at hand. • People have different reasons as to why they put off tasks. • It affects performance, creates high stress levels and generally causes anxiety.
- 8. Reasons for procrastination • Perfectionism • Fear of failure • Poor organization • Poor decision making
- 9. Combatting procrastination • Commit to the task • Be accountable to someone • Act as you go • Reduce distractions • Tackle the hardest tasks at your peak times • Set yourself SMART goals
- 10. Sleep hygiene tips Maintain regular hours of bedtime and arising Avoid heavy meals before bedtime A regular exercise schedule Write down thoughts and feelings before going to bed Avoid watching television or using electronic devices in bed Avoid caffeinated products in the evening Refrain from using alcohol/other substances to help you sleep Get out of bed and engage in something boring if you cannot fall asleep after trying for 20 minutes.
- 11. Activity
- 12. Problem Solving Skills 1.Identify the problem and define it • Seek available facts • Describe facts in clear language • Separate facts from assumptions • Set realistic goals • Identify obstacles that must be overcome
- 13. 2. Brainstorm for alternative solutions 3. Consider pros and cons of each possible solutions 4. Chose a solution that is likely to work after weighing advantages and disadvantages 5. Plan step by step ( Five wives and the husband) 6. Do it! 7. Review 8. Tackle the next problem
- 14. Activity
- 15. Assertiveness • Use ‘I’ Language instead of ‘you’ language • Ability to say ‘ No’ • Maintain confident body language • Firm, yet kind tone • Requests instead of demands
- 17. Developing resilience • Good intellectual and problem solving skills • A positive self-image and personal effectiveness • An optimistic outlook • Ability to regulate and control emotions and impulses • A healthy sense of humour • Close relationships • A structured/organized environment • Feeling safe • Individual talents and skills
- 18. Family relationships and their management • Create a schedule • Talk to other people about your family • Have access to a good communication system • Share the good and the bad
- 19. Relaxation techniques • Slow breathing : 4-2-4 • Alternative nostril breathing • Progressive muscular relaxation
- 20. PLEASE MASTER • PL- treat physical illness • E- Balanced eating • A- Avoid mood altering drugs • S- Balanced sleep • E- Exercise • Build MASTERY
- 21. Reflection • How have you found today? • What has been the most helpful? • Anything unhelpful?