Stress Management for Faculty and Students –What is stress? –What is anxiety? –What causes stress and anxiety? –Strategies to reduce stress –Strategies.

Stress Management for Stress Management for Faculty and StudentsFaculty and Students

– What is stress?What is stress?– What is anxiety?What is anxiety?– What causes stress and What causes stress and

anxiety?anxiety?– Strategies to reduce Strategies to reduce

stressstress– Strategies for coping Strategies for coping

with stresswith stress

Eshagh Shehniyilagh, Ph.D.Eshagh Shehniyilagh, Ph.D.Assistant Professor, Assistant Professor, Licensed PsychologistLicensed Psychologist

Please address your Please address your questions and comments questions and comments at the end of presentationat the end of presentation

Stress Management for Stress Management for Faculty and StudentsFaculty and Students

Think about a stressful Think about a stressful incident in your life and the incident in your life and the way you handled it?way you handled it?

Then see slide # 43Then see slide # 43

Stress Management for Stress Management for Faculty and StudentsFaculty and Students

Abstract:Abstract: Stress is the Stress is the adverse reaction people have to excessive adverse reaction people have to excessive

pressurepressure or other types of demand placed on them. It or other types of demand placed on them. It can be caused by things at work/school or by things can be caused by things at work/school or by things outside of work or both. According to research outside of work or both. According to research 77%77% of all of all physical illnessesphysical illnesses are the result of prolonged stress are the result of prolonged stress (Weaken Immune System)(Weaken Immune System).. One in 4One in 4 people is affected people is affected adversely by stress in the United States. Work Stress is adversely by stress in the United States. Work Stress is a harmful physical and emotional response that occurs a harmful physical and emotional response that occurs when the requirements of the job don’t match the when the requirements of the job don’t match the resources, or needs of the worker. Work/Schoolresources, or needs of the worker. Work/School Stress Stress can lead to poor health and low productivity.can lead to poor health and low productivity. In this In this presentation faculties/students will learn techniques to presentation faculties/students will learn techniques to detect, cope, and to prevent detect, cope, and to prevent Work/School Stress. Work/School Stress.

Stress Management for Stress Management for Faculty and StudentsFaculty and Students

We need We need a little bit stressa little bit stress in our lives to in our lives to help us learn new things, new skills, and help us learn new things, new skills, and new environment. new environment.

According to Walter Canon (1929) we According to Walter Canon (1929) we need stress to help us with an acute need stress to help us with an acute response such as in response such as in “fight or flight” “fight or flight” response.response.

Ex.Ex.

What is Stress?What is Stress?

Stress is the way that WeStress is the way that We react physically, mentally react physically, mentally and emotionally and emotionally to various conditions, changes and to various conditions, changes and demands in our lives.demands in our lives.

Many students and faculties experience varying levels Many students and faculties experience varying levels of stress each semester.of stress each semester.

High levels of stress can affect your physical and High levels of stress can affect your physical and mental well-being and effect your academic mental well-being and effect your academic performance.performance.

Ex. Ex.

Fight or flight response,Fight or flight response, forgetfulness, loss of mental forgetfulness, loss of mental concentration, anxiety and fear, depression, extreme concentration, anxiety and fear, depression, extreme anger and frustration, family conflict, social withdrawal, anger and frustration, family conflict, social withdrawal, and loss of interest in activities,and loss of interest in activities,

Some Symptoms of StressSome Symptoms of StressHealth ProblemHealth Problem

headachesheadaches

nervous stomachnervous stomach

change in appetitechange in appetite

rapid breathing rapid breathing

rapid heart raterapid heart rate

sweaty palmssweaty palms

irritabilityirritability

anxietyanxiety

•fatigue•insomnia•dissatisfaction•anger•depression•inability to concentrate•emotional problems•tiredness all the time•neck pain, back pain migraine headache• Suicide

Some Symptoms of StressSome Symptoms of StressSocial AspectsSocial Aspects

DivorceDivorce

Loss of job, Loss of job,

PovertyPoverty

Inability to make correct decisionInability to make correct decision

Inability to balance work, family, friends, Inability to balance work, family, friends, and personal interestand personal interest

BurnoutBurnout

What is Anxiety?What is Anxiety?

Anxiety:Anxiety: Anxiety is rooted in Anxiety is rooted in distressdistress. A . A psychological and physical statepsychological and physical state characterized characterized by cognitive, somatic, emotional and behavioral by cognitive, somatic, emotional and behavioral components. These components combine to components. These components combine to create an create an unpleasant feeling that is typically unpleasant feeling that is typically associated with uneasiness, fear, or worry.associated with uneasiness, fear, or worry. Anxiety is generalized mood condition that Anxiety is generalized mood condition that occurs without an identifiable triggering situation occurs without an identifiable triggering situation such as in Anxiety Disorders like such as in Anxiety Disorders like “Anxiety “Anxiety Attack”Attack” and and ““FreeFree-F-Floatingloating A Anxietynxiety.“ .“

See next 4 slidesSee next 4 slides

What Causes Anxiety?What Causes Anxiety?

Anxiety:Anxiety: Uneasiness, and Distress about Uneasiness, and Distress about Future UncertaintiesFuture Uncertainties

Ex. Physical changes to work, money Ex. Physical changes to work, money problems, relationship problems, housing problems, relationship problems, housing problems, family responsibilities, problems, family responsibilities, workload, people have power over you, workload, people have power over you, transportation, health, lack of job transportation, health, lack of job satisfaction, not being able to find satisfaction, not being able to find another job, job security, organization another job, job security, organization changes, low pay, time pressured work changes, low pay, time pressured work and demands of family, and and demands of family, and unsympathetic treatment from unsympathetic treatment from coworkers. coworkers.

What Causes Stress?What Causes Stress?

Changes in Life’s Changes in Life’s Expectations or Expectations or DemandsDemands– Ex. Marriage, Ex. Marriage,

divorce, divorce, pregnancy, illness, pregnancy, illness, bills, increasing bills, increasing demands of demands of university and university and classes.classes.

What Causes Stress?What Causes Stress?

DisorganizatiDisorganization:on: Feeling Feeling unprepared unprepared and and powerlesspowerless

What Causes Stress?What Causes Stress?

Physical Physical Constraints:Constraints:–Ex. Physical Ex. Physical exhaustion, exhaustion, lack of good lack of good exercise and exercise and diet diet strategiesstrategies

What Causes Stress?What Causes Stress?

Time Time ConstraintsConstraints: : Multiple Multiple projects ,deaprojects ,deadlines, exams dlines, exams and quizzes.and quizzes.

Strategies to Reduce StressStrategies to Reduce Stress

An ounce of prevention is better than a An ounce of prevention is better than a pound of cure.pound of cure.

Take controlTake control.. Manage your time instead of Manage your time instead of letting it manage you. Use a to-do list, follow letting it manage you. Use a to-do list, follow a written plan, set goals and follow through.a written plan, set goals and follow through.

Avoid procrastinationAvoid procrastination,, a major cause of a major cause of stress. Make a realistic list of things you need stress. Make a realistic list of things you need to do each day. to do each day. Do the most important things Do the most important things firstfirst. That way, even if you don’t finish the . That way, even if you don’t finish the list, you get the most important things done.list, you get the most important things done.

Strategies to Reduce StressStrategies to Reduce StressCognitive Behavioral Therapy Cognitive Behavioral Therapy EpictetusEpictetus Greek PhilosopherPhilosopher: Ἐπίκτητος; : Ἐπίκτητος; AD 55–AD 135) “Man is not disturbed by AD 55–AD 135) “Man is not disturbed by things, but by his opinion about things.”things, but by his opinion about things.”

It is your interpretations of It is your interpretations of

things and events that things and events that

affect your life. affect your life.

Strategies to Reduce StressStrategies to Reduce Stress Cognitive Behavioral Therapy Cognitive Behavioral Therapy

AlbertAlbert EllisEllis (psychologist) (1913-2007), (psychologist) (1913-2007), Cognitive Behavioral Therapy and A, B, C Cognitive Behavioral Therapy and A, B, C of Rational Emotive Behavioral Therapy of Rational Emotive Behavioral Therapy (R.E.B.T)(R.E.B.T)

““You are what you think.”You are what you think.”

Strategies to Reduce StressStrategies to Reduce Stress Cognitive Behavioral Therapy Cognitive Behavioral Therapy

Albert Ellis A, B, C of R.E.B.TAlbert Ellis A, B, C of R.E.B.T

AA CC

AA=An Event =An Event CC= Consequences of an Event= Consequences of an Event

Ex.Ex.

Strategies to Reduce StressStrategies to Reduce Stress Cognitive Behavioral Therapy Cognitive Behavioral Therapy

Albert Ellis A, B, C of R.E.B.TAlbert Ellis A, B, C of R.E.B.T

A A B B CCBB==Beliefs,Beliefs, our irrational beliefs and automatic negative thoughts and feelings. Everything our irrational beliefs and automatic negative thoughts and feelings. Everything we do is related to our beliefs. Ellis called our irrational beliefs…….and indeed they are. Ex. we do is related to our beliefs. Ellis called our irrational beliefs…….and indeed they are. Ex. Highway incident on COPS show.Highway incident on COPS show.

The killer Bees

Strategies to Reduce StressStrategies to Reduce Stress Cognitive Behavioral Therapy Cognitive Behavioral Therapy

Power of Positive ThinkingPower of Positive Thinking

Reflect on a Stressful SituationReflect on a Stressful Situation

Create a JournalCreate a Journal and write a brief and write a brief description of a description of a recent situation that recent situation that caused you stresscaused you stress. . Summarize your Summarize your mental, emotional mental, emotional and physical states and physical states at the time (get to at the time (get to know yourself).know yourself).

Strategies to Reduce StressStrategies to Reduce StressTalk to your supervisor, chairperson, professorTalk to your supervisor, chairperson, professorShare your feelingsShare your feelingsBe supportive of your colleagues/classmates if they are Be supportive of your colleagues/classmates if they are experiencing stressexperiencing stressLet the students express themselvesLet the students express themselvesEncourage students to get together and support each othersEncourage students to get together and support each othersJoin health clubs, churches, and develop habit to help faculties and Join health clubs, churches, and develop habit to help faculties and students to manage stressstudents to manage stressTake time and have fun, Listen to musicTake time and have fun, Listen to musicDo self evaluation, what is your goal?Do self evaluation, what is your goal?Exercise mindfulnessExercise mindfulness (live in a moment). (live in a moment). The reason that children The reason that children are happy is because they live in a moment. They are not worrying are happy is because they live in a moment. They are not worrying about the future or anything.about the future or anything. Let your problems go at least for a moment.Let your problems go at least for a moment.Practice big smilePractice big smile

Strategies to Reduce StressStrategies to Reduce Stress

Take a BreakTake a Break– Sometimes it is Sometimes it is

better to get away better to get away from the situation for from the situation for a short time. Take a a short time. Take a brisk walk, focus on brisk walk, focus on pleasant thoughts. pleasant thoughts. Then, go back to the Then, go back to the task feeling task feeling refreshed and ready refreshed and ready to tackle whatever it to tackle whatever it is you have to do.is you have to do.

Strategies to Reduce StressStrategies to Reduce Stress

Work on your attitudeWork on your attitude

Put things into perspectivePut things into perspective. Do not . Do not take yourself too seriously.take yourself too seriously.

Think positiveThink positive. . “If you think you will fail, “If you think you will fail, or think you will succeed, you are probably or think you will succeed, you are probably right.” right.”

Henry FordHenry Ford

Strategies to Reduce StressStrategies to Reduce Stress

Get helpGet help– See your instructor, go to See your instructor, go to tutoring, ,

and participate in study groups. and participate in study groups. See See how to form a study group..

Keep in touchKeep in touch with friends and with friends and family, and develop a support group.family, and develop a support group.

Strategies to Reduce StressStrategies to Reduce Stress

Physical Physical Stress Stress Busters:Busters:–Eat right, Eat right, exercise, and exercise, and get plenty of get plenty of restrest

Strategies to Reduce StressStrategies to Reduce Stress

Practice, Practice, Practice, Practice, PracticePractice– Build your Build your

confidence:confidence: Do Do extra math extra math problems, practice problems, practice test-taking at test-taking at home, rehearse home, rehearse your speech a your speech a couple of times couple of times before the before the presentationpresentation

Strategies for Dealing with Strategies for Dealing with StressStress

No one can No one can avoid stress all avoid stress all the time. the time. In a In a stressful stressful situation,situation, try the try the following tips following tips to to help you help you overcome the overcome the effects of stress.effects of stress.

Strategies for Dealing with Strategies for Dealing with StressStress

JoinJoin the Crowdthe Crowd– Even though you Even though you

may think you are may think you are the only person in the only person in the world who is the world who is experiencing experiencing stress, the fact is stress, the fact is that that everyone everyone experiences it experiences it sometime.sometime.

Strategies for Dealing with Strategies for Dealing with StressStress

Talk to Talk to SomeoneSomeone– Find Find

someone you someone you trust, discuss trust, discuss the problems the problems and look for and look for solutionssolutions

Strategies for Dealing with Strategies for Dealing with StressStress

Put it in Put it in PerspectivePerspective– Chances are, Chances are,

this is only this is only one small one small part of the part of the rest of your rest of your lifelife

Strategies for Dealing with Strategies for Dealing with StressStress

VisualizeVisualize– Sit Sit

comfortably comfortably and think of a and think of a favorite place. favorite place. Imagine Imagine yourself in a yourself in a successful successful situation.situation.

Strategies for Dealing with Strategies for Dealing with StressStress

ExerciseExercise:: Breathe Breathe– Sit quietly, and Sit quietly, and

breathe deeply breathe deeply and slowly. and slowly. Continue for five Continue for five or six breaths. It or six breaths. It is calming and is calming and the extra dose of the extra dose of oxygen increases oxygen increases the brain’s the brain’s thinking ability.thinking ability.

Strategies for Dealing with Strategies for Dealing with StressStress

ExerciseExercise:: It’s all in It’s all in your head... and your head... and shouldersshoulders– Roll your head loosely Roll your head loosely

in a wide circle. in a wide circle. Repeat five times. Repeat five times. Tighten right Tighten right shoulder and raise itshoulder and raise it as far up as possible as far up as possible and hold, then relax and hold, then relax slowly. Repeat with slowly. Repeat with left shoulder. Repeat left shoulder. Repeat with both shoulders.with both shoulders.

Strategies for Dealing with Strategies for Dealing with StressStress

Go on a DietGo on a Diet– Eating light and Eating light and

avoiding sugars can avoiding sugars can help with help with performance and performance and lessen stress. lessen stress. In a In a stressful situation like stressful situation like an exam, have a light an exam, have a light mealmeal of mostly of mostly protein. Remember, a protein. Remember, a heavy high heavy high carbohydrate meal carbohydrate meal can put you to sleep.can put you to sleep.

Strategies for Dealing with Strategies for Dealing with StressStress

Lighten upLighten up– Take Take

responsibility responsibility for your for your feelings. When feelings. When you get angry, you get angry, take a break take a break and cool down and cool down before you act.before you act.

Strategies for Dealing with Strategies for Dealing with StressStress

Use itUse it– A little stressA little stress is a good thing. is a good thing.

Athletes use it to increase Athletes use it to increase performance. If you are performance. If you are experiencing experiencing a small amounta small amount of of stress, it can help to keep you stress, it can help to keep you active and alert. Use it to increase active and alert. Use it to increase your performance your performance (optimum (optimum performance).performance).

SummarySummary

Stress is Stress is mental, emotional and physical mental, emotional and physical tensiontension, strain, and/or distress, strain, and/or distressThe The signs of stress signs of stress are classic. You may get are classic. You may get a headache, stiff neck, backache, become a headache, stiff neck, backache, become irritable, lose your temper, and you may feel irritable, lose your temper, and you may feel exhausted and find it hard to concentrate.exhausted and find it hard to concentrate.When these symptoms appear, When these symptoms appear, recognize recognize them them as signs of stress and find a way to as signs of stress and find a way to deal with themdeal with them. Just knowing why you’re . Just knowing why you’re feeling the way that you are may be the first feeling the way that you are may be the first step in coping with the problem.step in coping with the problem.

Apply What You’ve LearnedApply What You’ve Learned

Write about a situation where you would Write about a situation where you would normally experience a high level of stress, normally experience a high level of stress, (i.e. taking a test, giving a presentation, (i.e. taking a test, giving a presentation, etc). etc).

Is the stress a bad thing? Is the stress a bad thing?

Can it be used to increase your Can it be used to increase your performance and how would you do this? performance and how would you do this?

What coping strategies can you use to What coping strategies can you use to help you deal with the situation?help you deal with the situation?

Self-reflectionSelf-reflection

Go back to the Slide # 2 a stressful Go back to the Slide # 2 a stressful incident that you thought of in the incident that you thought of in the beginning of the presentation. beginning of the presentation. – List some strategies List some strategies for dealing with the for dealing with the

situation,situation,– List some things you could have done List some things you could have done

to to prevent it from being stressful. prevent it from being stressful. – List some ways you can List some ways you can avoid a avoid a

reoccurrence reoccurrence of such a situation in the of such a situation in the future.future.

Self-assessmentSelf-assessment

– Exercise: Exercise: – Take the anxiety/stress assessment– http://www.anxietycentre.com/anxiety-tests.shtmlhttp://www.anxietycentre.com/anxiety-tests.shtml

– Use the results of this assessment Use the results of this assessment to pinpoint specific to pinpoint specific causes of causes of stressstress in your life. What (if any) in your life. What (if any) control do you have over these control do you have over these areas of your life? areas of your life?

– Make a list of things that you can Make a list of things that you can do to lessen your stress.do to lessen your stress.

Questions?Questions? Comments? Comments?

Questions?Questions?

Comments?Comments?