Stress Management for Financial Aid Professionals

Stress Management for Financial Aid

Professionals

Presented by Katie Harrison

SCASFAA President

Deputy Director, SC Tuition Grants Commission

2014 Spring Conference

IN THIS PRESENTATION:

• What is stress?• Why is stress so prevalent today?

• How does stress impact health?• How can we effectively manage stress levels?

• Techniques to reduce stress in the office

WHAT IS STRESS?

Stress is the body’s response to changes that create taxing demands on a person• Can be positive or negative• Can be real or perceived• Two types of stress:

EustressDistress

WHAT IS STRESS?Eustress (positive) – Marriage, Baby, New Job• Motivates, focuses energy • Is short-term • Perceived as within our coping abilities • Feels excitingDistress (negative) – Death of a loved one, Divorce, Hospitalization/Illness, Abuse, Unemployment, Conflict, Demanding Circumstances• Causes anxiety or concern• Can be long-term or short-term• Perceived as outside of our coping abilities• Feels unpleasant• Can lead to mental and physical problems

WHY IS STRESS SO PREVALENT TODAY?

• Money/Debt• Work-related stress (high demands, job insecurity) • Competitive nature of educational system• Relationship struggles• Over-scheduling • Worry about economy and other national issues• Lack of support system• Little knowledge of coping mechanisms• Post-traumatic stress (crime victims, war veterans)

HOW DOES STRESS IMPACT HEALTH?“Fight or flight” response automatically kicks in at the first signs of stress, although most stressors of today’s world are not well-suited for either fight or flight responses (“fight” response kicks in, even though stressor is not always life-threatening; “flight” response not practical in most stressful situations)

Immediate physiological symptoms of distress include an increase in blood pressure, rapid breathing and generalized tension.

Behavioral symptoms may include overeating, loss of appetite, drinking, smoking and other negative coping mechanisms.

HOW DOES STRESS IMPACT HEALTH?Prolonged stress has been linked to the following:

• Digestive problems and ulcers• Headaches• Sleeplessness• Depressed mood• More frequent and severe viral infections/illnesses• Vaccines become less effective• Heart disease• High blood pressure• Obesity • Clinical depression and/or anxiety disorder• Increased risk for diabetes

HOW CAN WE EFFECTIVELY MANAGE STRESS LEVELS?

The trick to coping with stress is not to expect that you can eliminate it; but rather, to manage the symptoms of stress.

Here are some ways:

Awareness Breathing/Meditation

Sleep Support Network

Exercise Attitude

Nutrition Sense of Humor

Time Management Hobby/Outlet for Self-Expression (not something that causes more stress!)

TECHNIQUES TO REDUCE STRESS IN THE OFFICE

• Yogic Breath• Alternate Nasal Breathing• Neck and Shoulder Stretches• Seated “Cat/Cow” Stretch • Seated twists• Hip openers• Inversions

TECHNIQUES TO REDUCE STRESS IN THE OFFICE

Yogic Breath (Pranayama)Activates relaxation responseQuites the mindSit with feet slightly apart. Align neck, head, and spine.

Breathe normally with hands on chest; breath will be shallow

Place hands on belly and inhale slowly (four counts) through nostrils. Allow your belly to expand and fill with air. Exhale slowly through your nostrils (four counts). Press in to your belly slightly, “pushing” the air out.

Place left hand on chest and right hand on belly. Inhale, letting breath begin in the belly and rise up to the chest. Exhale through your nose, releasing your breath from your chest, then your belly. Repeat three times.

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Alternate Nasal Breathing (Nadi Shodhana)

Helps bring the mind back to the present momentReleases accumulated stress in the mind and bodyBalances left and right hemispheres of the brain (logic/emotion)Press “peace fingers” gently between eyebrowsClose off right nostril with thumb, four-count breath in and out of left nostril; switch to other side; repeat four times

Close off right nostril with thumb, four-count breath in through left nostril, close off left nostril with ring and pinky finger, four-count breath out through right nostril ; repeat on each side four times

TECHNIQUES TO REDUCE STRESS IN THE OFFICE

Just Breathe! If the previous breathing techniques seem too complicated or make you uncomfortable in any way, JUST BREATHE! Take a few moments to yourself, close your eyes, and inhale and exhale through your nose. As you breathe, repeat the following phrase internally: “I am breathing in, I am breathing out.” This will bring you to the present moment. Repeat as necessary.

TECHNIQUES TO REDUCE STRESS IN THE OFFICE

Neck and Shoulder StretchesMust maintain proper, aligned posture; neck and spine in neutral position, shoulders relaxed away from ears, knees bent at 90 degrees, both feet flat on floor Ear to shoulder neck stretch; switch sides Rotate head and gaze over shoulder; switch sidesShoulder over chest stretch; switch sidesShoulder shrugs; repeat ten times Upper back stretch; cross wrists and face palms toward each other, move chin to chest, then stretch arms out in front of you; hold and release

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Seated Cat/Cow Pose (Marjaryasana and

Bitilasana)Releases serotonin (the “feel good” chemical in your brain)Improves circulation Reduces back, neck, and shoulder tensionMaintain proper posture; place hands on kneesRound your back as you exhale; pull your chin, abs, and tailbone in (make yourself as round as you can)

As you inhale, move your belly forward; arch your back and move your heart center forward; look up if no neck issues; relax shoulders and jaw

TECHNIQUES TO REDUCE STRESS IN THE OFFICE

Seated TwistsTwists are known to “detox” the bodyEase tightness in the back; rejuvenate internal organsSit sideways on a chair (preferably with no arms)

Sit up straight and find length in your spine before you twist

Exhale as you twist to the left; bring your hands to the back of the chair, then rotate your rib cage; always twist from your lower back up - do not let your head go first

Use “sinking breath” as needed to deepen twist Repeat on right side

TECHNIQUES TO REDUCE STRESS IN THE OFFICE

Hip OpenersThe hips are the body’s “junk drawers” – we hold negative emotions and stressors in the pelvis, the largest joint in the bodySeated pigeon pose:

Make sure “sit bones” are planted firmly in chairFlex right foot and place on left thigh, just above knee

Hold on to seat of chair and breathe in to lengthen spine

As you exhale, fold forward over bent leg, keeping spine straight at first; then allow spine to gently round

Breathe 5-10 breaths, then switch sides

TECHNIQUES TO REDUCE STRESS IN THE OFFICE

Hip OpenersOpening your hips (and therefore releasing accumulated stress and “junk” takes time – does not happen overnight!)

Most effective hip opening stretches (these are not well-suited for doing in a chair, but can be done on the floor):Butterfly/Bound AngleLunges (high and low)Warrior PosesLizard PosePigeon PoseFrog Pose (advanced) *http://www.yogajournal.com/practice/2753

TECHNIQUES TO REDUCE STRESS IN THE OFFICE

Inversions*Do not do inversions if you are pregnant or have glaucoma or high

blood pressure* Reverse blood flow and improve circulationIncreased immunity and illness prevention (allows lymph fluid to move and travel to respiratory system) Calms nervous system/activates parasympathetic nervous systemLegs up the wall/Legs up a chair (Vipirati Karani)Keep feet flexed, legs as straight as possible, and relax hands beside body – practice deep, steady breathing for at least five minutes

STRESS MANAGEMENT FORFINANCIAL AID PROFESSIONALS

BEFORE AFTER

QUESTIONS

RESOURCESAmerican Psychological Associationhttp://www.apa.org

Mentalhelp.net http://www.mentalhelp.net/poc/view_doc.php?type=doc&id=15644

National Institute of Mental Healthhttp://www.nimh.nih.gov/health/publications/stress/index.shtml

WebMD Health & Balance http://www.webmd.com/balance/guide/tips-to-control-stress

Yoga Journal www.yogajournal.com