More Related Content
Similar to stress managemnet.pptx
Similar to stress managemnet.pptx (20)
Recently uploaded
Recently uploaded (20)
stress managemnet.pptx
- 4. Objectives : •Understand the definition of stress •Identify common sources of stress •Manage stress properly
- 5. STRESS Stress has been defined as a physical, mental or emotional response to events which cause mental or bodily tension.
- 6. THREE DIMENSIONS OF STRESS • STRESSORS - the situational factors that contribute to the experience of stress. • COPING METHODS - the skills and strategies we develop as a means of coping with life’s stresses and pressure. • SUPPORT SYSTEMS - the range of supports, both formal and informal, which can be drawn upon.
- 7. STRESSORS • School • Work • Family • Relationships • Finances • Health/illness • Environment • Living Situation
- 8. WHAT CAUSES WORK-RELATED STRESS? • Communication difficulties between students & School Management • Bullying , harassment or intimidation • Work overload
- 9. WHAT CAUSES WORK-RELATED STRESS? • Job insecurity • Changes in the structure of a workplace & the way work is organized • Understaffing
- 10. • Inadequate resources • Unresolved health & safety issues • Excessive performance monitoring • Poor work organization • Insufficient training • Longer hours • Difficulties dealing with students/general public • Lack of control over how work is done
- 11. COST OF STRESS PERSONAL OR PSYCHOLOGICAL Possible detrimental effects on health, mental & emotional functioning, confidence and general well-being.
- 12. Your thoughts impact your behavior: • Stress comes from our perception of the situation • Technically, the actual situation is not stressful, our perceptions MAKE IT stressful • Sometimes we are right, sometimes we are wrong! • There are common unhelpful patterns of thinking .
- 13. UNHELPFUL PATTERNS OF THINKING All or Nothing Thinking Overgeneralization Jumping to Conclusions Filtering out the Positive Emotional Reasoning Catastrophizing Should Statements Personalization (Beck, 1995; Burns, 1989)
- 14. 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
- 15. NEGATIVE EFFECTS OF STRESS 1. Physical - Weight gain/loss - Unexpected hair loss - Heart palpitations - High blood pressure 2. Emotional - Mood swings - Anxiety - Can lead to depression • Can also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)
- 16. 3. HEALTH EFFECTS OF STRESS: Frequent headaches Back aches & other muscular aches and pains Cramps in the neck, shoulder or arm Poor memory, trouble concentrating Feeling frustrated and irritable / angry Feeling weepy / tearful Loss of energy and motivation Feeling anxious, helpless or afraid Apathy & hopelessness Changes in appetite and weight & Sleep difficulties Tiredness, Exhaustion and feeling worn out
- 17. COPING METHODS Coping occurs at four levels: •Removing the stressors from our lives. •Not allowing ‘neutral’ events to become stressors. •Developing a proficiency in dealing with situations we do not wish to avoid. •Seeking diversion from the pressure(s) or by relaxation.
- 18. MANAGING STRESS •Stress Relief Strategies 1. Body relaxation exercises - breathing techniques 2. Physical exercise -yoga -work out routine 3. Meditation 4. Counseling -talk therapy -life coaching
- 19. • Eat a well- balanced diet; drink fluids low in sugar, calories, and caffeine; have healthy snacks; and drink water! • Sleep well • Exercise: any activity that you find enjoyable • Create time each day to decompress • Talk with friends, peers, avoid gossip and hurtful conversations • Write in a journal • Pair enjoyable activities or tasks with less enjoyable activities or tasks • Reward yourself for a job well done EVERY DAY STRATEGIES TO REDUCE STRESS
- 20. RELAXATION TECHNIQUES Controlled or Deep Breathing • Simple, but effective! Can be done any time anywhere • Controlled breathing helps us to calm down • To keep thoughts calm and relaxed while breathing, introduce the words “calm” or “relax” while breathing out • Imagine your other thoughts floating away in a balloon
- 21. MENTAL TECHNIQUES Thought Stopping • Gets you back on track • Key: Notice your thoughts, use a trigger word to stop the thought • Replace with a more helpful thought • Example: “There is no point in trying” STOP! “ This situation could be easier if I first talked with ….
- 22. MENTAL TECHNIQUES Positive Self-Statements • Introduce repetitive positive and motivating statements into your day and in reaction to your thoughts • Examples of positive statements: • I am smart! I work hard! I always do my best. • Examples of positive thought replacements: • Instead of: “ I need to be perfect or I fail.” • Replace with: “ I did a great job learning this new curriculum!”
- 23. COMMUNICATION TECHNIQUES Active Listening • Builds relationships and sends a message of respect for the thoughts and experiences of others. • Involves listening to the content of the conversation as well as feelings and non-verbal cues within the message • Instead of: • Speaker: I finally finished all of my work. • Listener: Oh good, now you can help clean up. • Active Listener: You must feel relieved, that was a lot of work.
- 24. COMMUNICATION TECHNIQUES Effective Feedback • Is fact-based observation of what is going well • Describes changes in the future as “next steps” rather than criticism • Ends with praise or encouragement • Example of effective feedback as a “praise sandwich”: • Nice job speaking right at eye level with Jacey. • Next time, you might think about using a softer voice. • I really liked how you gave her a high five at the end.
- 26. Keeping a Stress Log There are a number of step for keeping and making use of a stress log • Record your stressors within a time period and rate your stress response • Review the types of stressors you experienced, your response, their frequency, and any common themes • Note Next Steps including your strengths, challenges, and plans to improve how you will manage stress in next steps and your Individualized Action Plan
- 27. BALANCING YOUR LIFE WITH THE 5 “F”S Faith – spiritual Fitness – health, self image, relaxation Financial – finance, work, self growth Friends – community, social Family – intimacy, family
Editor's Notes
- Presenter Notes: Review the content of this slide, emphasizing the role that personal perception has in contributing to – or reducing – stress. Give examples as useful. Explain that there are common unhelpful ways of perceiving and thinking that contribute to stress. Refer to: Posters: Thoughts Impact Behavior Talk Back to Your Unhelpful Thoughts (I and II)
- Presenter Notes: Introduce this slide by stating that these are common mistakes that people tend to make in the way they perceive and think about things. Each pattern could be described as a way of thinking “in extremes”. These habits are not logical – in fact, they are unhelpful and can reinforce feeling stressed. Distribute handout: Talk Back to Your Unhelpful Thoughts Invite participants to listen for some of the unhelpful patterns of thinking that they might use or recognize in themselves as the group reviews the handout. Review the handout , defining one or two unhelpful ways of thinking and the examples. Then, continue to review the handout – or, engage participants by having them take turns reading other examples aloud. Poll participants, asking who recognized some of these patterns in themselves. Emphasize that recognizing these patterns of thinking, challenging these thoughts, and using strategies to reframe or rethink a situation is an important way to manage stress. Refer to: Handout: Talk Back to Your Unhelpful Thought s Posters: Talk Back to Your Unhelpful Thoughts (I and II)
- Presenter Notes: Describe the common symptoms of stress as indicated on this slide. Invite participants to reflect on which symptoms they have experienced during times of stress. Refer to: Taking Care of Ourselves Booklet (Parent/Provider) Poster - The Basics
- Presenter Notes: Point out that this slide lists strategies that can be done every day, any where. Review a few of the strategies on the slide. Emphasize that they seem simple and obvious but we tend to forget to do these things- when we do, our resources for coping can run low or get to empty. Think of these strategies like a “shot” from the doctor or a “tank of emotional fuel” - they can fight off the impact of more problematic stress and keep you going strong and less stressed. Refer to: Poster: A Strategy a Day Will Keep the Doctor Away! (I and II)
- Presenter Notes: Describe controlled or deep breathing as presented on the slide. Hold the guided process below for Activity 4 (two slides ahead)* Guide participants through the deep breathing process, as follows: Place one hand on your stomach and one hand on your chest. When breathing in, your stomach should expand outward ( “a belly breath”), the hand on your stomach should move up, and when breathing out it should move down. The hand on the chest should stay still and not move the whole time. This is the correct way to do a control/deep breath. Once it is understood, ask the group to breathe more slowly when breathing out than when breathing in. County slowly to pace the breathing. Try to count higher when breathing out than when breathing in. Refer to: Poster: Take a Breath Recorded Relaxation Exercises, Deep Breathing www.ecmhc.org
- Presenter Notes: Advise participants that this and the next slide focus on Mental Techniques. Emphasize that these strategies target the internal aspects of stress- your thoughts and feelings. They are just as important as the physical strategies like the relaxation techniques. Often it is helpful to complete both a physical and mental strategy. Remind participants that Thought Stopping was first mentioned in Part 2 of the training where the focus was on how thoughts, feelings, and behaviors are part of a cycle that can influence stress. Describe Thought Stopping as noted on this slide. As time allows, invite participants to share a personal example of using Thought Stopping as a stress management technique. Refer to: Poster: Thoughts Impact Behavior
- Presenter Notes: Describe Positive Self-Statements as stated on this slide Acknowledge that some people might find this strategy or technique uncomfortable or silly. Point out that they might be surprised at how effective positive self-statements can be. Emphasize that just simply taking the time away from the busy demands and providing yourself with love and nurturance can stop the cycle of stress. Some times people like to add positive self-statements, or self-affirmations, into the routine of their day, others like to use them when they really need them. Try both ways and see which one suits you best. As time allows, invite participants to share a personal example of using positive self-statements to promote wellness and reduce stress. Refer to: Poster: Thoughts Impact Behavior
- Presenter Notes: Describe Active Listening as stated on this slide Acknowledge that most of us think of ourselves as good listeners. At the same time, most of us feel, at one time or another, that we are not listened to or heard. And, anyone in the room can give an example of miscommunication and the stress that comes with it. Effective communication, such as active listening is not automatic, it takes focused attention and effort. It is an important strategy to reduce the stress of interaction that leave us feeling misunderstood, disrespected, and uncomfortable with others. Review the example. As time allows, invite participants to share a personal example of using active listening or how feeling heard helps to improve relationships and reduce stress. Refer to: Poster: Are You Really Listening Effective Communication Strategies
- Presenter Notes: Describe Effective Feedback as stated on this slide Acknowledge that feedback is an important aspect of communication. Often we think of feedback that comes to us from a supervisor or someone who has authority. However, feedback can come from anyone – and can be taken in and is more meaningful if the feedback is given within the guidelines listed on this slide. Calling an example of effective feedback a “praise sandwich” makes us smile and may seem a bit funny, but it will be an easier way to remember how to give feedback in a way that it can be heard AND is useful. Review the example. As time allows, invite participants to share a personal example of effective feedback they’ve given or received and how it helped in a stressful situation. Refer to: Poster: Are You Really Listening Effective Communication Strategies Handout: Making a Praise Sandwich
- Presenter Notes: Distribute Handout: Keeping a Stress Log. Explain that this is “homework” to complete and bring back to the next part of the training for input into their Individualized Action Plan for managing stress. Walk participants through the handout and the intended activity. Use the EXAMPLE: that begins on the first page of the handout to illustrate each step of the assignment Step 1) Record: Record your stresses within a time period, for example – every two hours for one day. Indicate the information noted on the front page of the log instructions, using the blank log sheet (and additional copies as needed). Step 2) Review: After gathering your stress information, review your record of the stresses you’ve experienced. Use the “Step 2” page of the Stress Log and : A) list the types of stress you experienced and note the frequency of each type: B) list your stress responses and note the frequency of each type; and C) identify common themes that emerge from your stress log information Step 3) Note Next Steps: Identify your strengths, challenges, and plans to improve how you will manage stress in next steps and your Individualized Action Plan Respond to any questions or concerns Refer to: Handout - Keeping a Stress Log