Stress Management for Faculty and Students What is stress? What is anxiety? What causes stress and anxiety? Strategies to reduce stress Strategies for coping with stress Eshagh Shehniyilagh, Ph.D. Assistant Professor, Licensed Psychologist Please address your questions and comments at the end of presentation
Stress Management for Faculty and Students Think about a stressful incident in your life and the way you handled it? Then see slide # 43
Stress Management for Faculty and Students Abstract: Stress is the adverse reaction people have to excessive pressure or other types of demand placed on them. It can be caused by things at work/school or by things outside of work or both. According to research 77% of all physical illnesses are the result of prolonged stress (Weaken Immune System). One in 4 people is affected adversely by stress in the United States. Work Stress is a harmful physical and emotional response that occurs when the requirements of the job dont match the resources, or needs of the worker. Work/School Stress can lead to poor health and low productivity. In this presentation faculties/students will learn techniques to detect, cope, and to prevent Work/School Stress. Stress is the adverse reaction people have to excessive pressure or other types of demand placed on them. It can be caused by things at work/school or by things outside of work or both. According to research 77% of all physical illnesses are the result of prolonged stress (Weaken Immune System). One in 4 people is affected adversely by stress in the United States. Work Stress is a harmful physical and emotional response that occurs when the requirements of the job dont match the resources, or needs of the worker. Work/School Stress can lead to poor health and low productivity. In this presentation faculties/students will learn techniques to detect, cope, and to prevent Work/School Stress.
Stress Management for Faculty and Students We need a little bit stress in our lives to help us learn new things, new skills, and new environment. According to Walter Canon (1929) we need stress to help us with an acute response such as in fight or flight response. Ex.
What is Stress? Stress is the way that We react physically, mentally and emotionally to various conditions, changes and demands in our lives. Many students and faculties experience varying levels of stress each semester. High levels of stress can affect your physical and mental well- being and effect your academic performance. Ex. Fight or flight response, forgetfulness, loss of mental concentration, anxiety and fear, depression, extreme anger and frustration, family conflict, social withdrawal, and loss of interest in activities,
Some Symptoms of Stress Health Problem headaches nervous stomach change in appetite rapid breathing rapid heart rate sweaty palms irritabilityanxiety fatigue insomnia dissatisfaction anger depression inability to concentrate emotional problems tiredness all the time neck pain, back pain migraine headache Suicide
Some Symptoms of Stress Social Aspects Divorce Loss of job, Poverty Inability to make correct decision Inability to balance work, family, friends, and personal interest Burnout
What is Anxiety? Anxiety: Anxiety is rooted in distress. A psychological and physical state characterized by cognitive, somatic, emotional and behavioral components. These components combine to create an unpleasant feeling that is typically associated with uneasiness, fear, or worry. Anxiety is generalized mood condition that occurs without an identifiable triggering situation such as in Anxiety Disorders like Anxiety Attack and Free-Floating Anxiety. See next 4 slides See next 4 slides
What Causes Anxiety? Anxiety: Uneasiness, and Distress about Future Uncertainties Ex. Physical changes to work, money problems, relationship problems, housing problems, family responsibilities, workload, people have power over you, transportation, health, lack of job satisfaction, not being able to find another job, job security, organization changes, low pay, time pressured work and demands of family, and unsympathetic treatment from coworkers.
What Causes Stress? Changes in Lifes Expectations or Demands Ex. Marriage, divorce, pregnancy, illness, bills, increasing demands of university and classes.
What Causes Stress? Disorganization: Feeling unprepared and powerless
What Causes Stress? Physical Constraints: Ex. Physical exhaustion, lack of good exercise and diet strategies
What Causes Stress? Time Constraints: Multiple projects,deadlines, exams and quizzes.
Strategies to Reduce Stress An ounce of prevention is better than a pound of cure. Take control. Manage your time instead of letting it manage you. Use a to-do list, follow a written plan, set goals and follow through. Avoid procrastination, a major cause of stress. Make a realistic list of things you need to do each day. Do the most important things first. That way, even if you dont finish the list, you get the most important things done.
Strategies to Reduce Stress Cognitive Behavioral Therapy Epictetus Greek Philosopher: ; AD 55AD 135) Man is not disturbed by things, but by his opinion about things. Epictetus Greek Philosopher: ; AD 55AD 135) Man is not disturbed by things, but by his opinion about things.Greek 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 Stress Cognitive Behavioral Therapy Albert Ellis (psychologist) (1913-2007), Cognitive Behavioral Therapy and A, B, C of Rational Emotive Behavioral Therapy (R.E.B.T) You are what you think.
Strategies to Reduce Stress Cognitive Behavioral Therapy Albert Ellis A, B, C of R.E.B.T A C A=An Event C= Consequences of an Event Ex.
Strategies to Reduce Stress Cognitive Behavioral Therapy Albert Ellis A, B, C of R.E.B.T A B C B=Beliefs, 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. Highway incident on COPS show. The killer Bees
Strategies to Reduce Stress Cognitive Behavioral Therapy Power of Positive Thinking
Reflect on a Stressful Situation Reflect on a Stressful Situation Create a Journal and write a brief description of a recent situation that caused you stress. Summarize your mental, emotional and physical states at the time (get to know yourself).
Strategies to Reduce Stress Talk to your supervisor, chairperson, professor Share your feelings Be supportive of your colleagues/classmates if they are experiencing stress Let the students express themselves Encourage students to get together and support each others Join health clubs, churches, and develop habit to help faculties and students to manage stress Take time and have fun, Listen to music Do self evaluation, what is your goal? Exercise mindfulness (live in a moment). The reason that children are happy is because they live in a moment. They are not worrying about the future or anything. Let your problems go at least for a moment. Practice big smile
Strategies to Reduce Stress Take a Break Sometimes it is better to get away from the situation for a short time. Take a brisk walk, focus on pleasant thoughts. Then, go back to the task feeling refreshed and ready to tackle whatever it is you have to do.
Strategies to Reduce Stress Work on your attitude Put things into perspective. Do not take yourself too seriously. Think positive. If you think you will fail, or think you will succeed, you are probably right. Henry Ford Henry Ford
Strategies to Reduce Stress Get help See your instructor, go to tutoring, and participate in study groups. See how to form a study group. tutoringhow to form a study grouptutoringhow to form a study group Keep in touch with friends and family, and develop a support group.
Strategies to Reduce Stress Physical Stress Busters: Eat right, exercise, and get plenty of rest
Strategies to Reduce Stress Practice, Practice, Practice Build your confidence: Do extra math problems, practice test-taking at home, rehearse your speech a couple of times before the presentation
Strategies for Dealing with Stress No one can avoid stress all the time. In a stressful situation, try the following tips to help you overcome the effects of stress.
Strategies for Dealing with Stress Join the Crowd Even though you may think you are the only person in the world who is experiencing stress, the fact is that everyone experiences it sometime.
Strategies for Dealing with Stress Talk to Someone Find someone you trust, discuss the problem