STRESS MANAGEMENT. SPECIAL EMPHASIS FOR CABIN CREW AND STUDENTS

8/6/2019 STRESS MANAGEMENT. SPECIAL EMPHASIS FOR CABIN CREW AND STUDENTS

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STRESS MANAGEMENT

by AMLAN ROY CHOWDHURY


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SPECIAL EMPHASIS IS FOR CABIN CREW AND

STUDENTS.


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WHAT DO WE UNDERSTAND BY

THE WORD STRESS


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STRESS DEFINED

The most commonly accepted definition ofstress (mainly attributed to Richard S Lazarus)

is that stress is a condition or feeling

experienced when a person perceives that

"demands exceed the personal and socialresources the individual is able to

mobilize."

In short, it's what we feel when we think we'velost control of events.


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LOOSING CONTROL OF EVENTS.

The very sentence gives us an

indication as to what we should be

doing in case of stress.

Lets not loose control of events. But

this is easier said than done.

Hence this presentation. THE STRESS

MANAGEMENT


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Hans Selye was one of the founding

fathers of stress research. His view in1956 was that "stress is not necessarily

something bad it all depends on how you

take it. The stress of exhilarating, creativesuccessful work is beneficial, while that of

failure, humiliation or infection is

detrimental."

Selye believed that the biochemical effects

of stress would be experienced

irrespective of whether the situation was

positive or negative


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The transactional model of stress

The first thing that a person automatically

does when faced with a stressful event is

to appraise the situation

One conducts a primary appraisal to

determine the level of danger, the potentialpain, loss or discomfort and the amount of

effort that will have to be exerted to handle

the situation. If no threat is perceived, nostress is felt.


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If a threat is perceived, an individual goes

through a secondary appraisal process inwhich he or she examines his or her

perceived available resources to cope with

the problem. How a person appraises thesituation is a function of past experience

and perceived ability to cope with the

stressor. A person selects the best

solution, which is usually the leastdangerous, most likely to succeed and the

one for which the person has the most

appropriate skills.


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If a person perceives that he or she can cope

with the stress, positive stress is experienced. A

perceived inability to fully cope with the

situation leads to negative stress.

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POSITIVE STRESS

Eustress (positive stress) motivates aperson to cope with stressors and allows a

person to perform effectively and may even

increase performance. Eustress generallyoccurs when an individual perceives that he

or she has the ability to effectively cope with

a stressor.


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Negative stressDistress (negative stress) occurs when

stimulation is excessive and causes fear of the

situation, panic, anxiety or agitation. Distress

usually results in poorer performance and can

be dangerous for flight safety.Anxietyis stress related to an unforeseen or

imagined threat. It is caused by the anticipation

or perception that something dangerous,unpleasant or harmful may be about to occur,

and the individual is fearful that he or she will

not be able to cope with the event.


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THE THIRD TYPE OF STRESS

Remembered Stress is triggered by an

event that reminds an individual of a past

experience that caused extreme stress or

harm. The actual stress-causing agent maynot be present, but the memory still causes

the body to arouse the nervous system, and

the stress related to the effects of theunpleasant episode are experienced again.


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Duration of stress

Acute Stress is caused by stressors that

occur for very short periods of time.

Usually, an individual is able to resolve the

stressful situation and return to a normal

mental and physiological state. Acute

stress can be positive, but extremely high

levels of over-arousal for short durationscan lead to exhaustion.


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Chronic stress diagram.

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Chronic Stress is caused by a constant

stream of demands, risks, pressures

and threats that go on for significantly

long periods of time. Chronic stress

slowly drains mental and physical

resources and leaves a sense of

hopelessness or inability to cope. If

prolonged, it can have very serious

health implications such as the onset

cont..


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of a stroke, heart disease or even heart

attack. In extreme cases it has led to

suicide. The most dangerous aspect ofchronic stress is that because it is

prolonged, an individual may stop noticing

its effects even though the negative effectsare still taking place. It becomes a familiar

sensation that is accepted as the status quo,

and a person may not take any actions to

cope with the stress, which can lead to

further problems.


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QUESTIONNAIRE.

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Checking Yourself for Burnout

Instructions:

For each statement, click the button in the

column that best describes you. Pleaseanswer questions as you actually are (rather

than how you think you should be), and don't

worryifsome questions seem to score in the

'wrong direction'.

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Question

Not

at all

Rarely Some

times

Often Very

Often

Do you feel run down and drained ofphysical or emotional energy?

Do you find that you are prone to

negative thinking about your job?

Do you find that you are harder andless sympathetic with people than

perhaps they deserve?

Do you find yourself getting easily

irritated by small problems, or by

your co-workers and team?

Do you feel misunderstood or

unappreciated by your co-workers?


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Do you feel that you have no one to talk to?

Do you feel that you are achieving less thanyou should?

Do you feel under an unpleasant level of

pressure to succeed?

Do you feel that you are not getting what you

want out of your job?

Do you feel that you are in the wrong

organization or the wrong profession?

Are you becoming frustrated with parts of your

job?


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Do you feel that organizational politics or

bureaucracy frustrate your ability to do a good

job?

Do you feel that there is more work to do than

you practically have the ability to do?

Do you feel that you do not have time to do

many of the things that are important to doing

a good quality job?

Do you find that you do not have time to plan

as much as you would like to?


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No sign of burnout here

19-32Little sign of burnout here, unless some factors

are particularly severe

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Be careful you may be at risk of burnout,particularly if several scores are high

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You are at severe risk of burnout do somethingabout this urgently

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You are at very severe risk of burnout do

something about this urgently


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Managing stress is all about taking charge: taking

charge ofyour thoughts, your emotions, your

schedule, yourenvironment, and the way you dealwith problems. The ultimate goal is a balanced life,

with time for work, relationships, relaxation, and

fun plus the resilience to hold up under pressure

and meet challenges head on.


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Identify the sources of stress in your life

Stress management starts with identifyingthe sources of stress in your life. This isnt

as easy as it sounds. Your true sources of

stress arent always obvious, and its all tooeasy to overlook your own stress-inducing

thoughts, feelings, and behaviors. Sure, you

may know that youre constantly worried

about work deadlines. But maybe its yourprocrastination, rather than the actual job

demands, that leads to deadline stress.


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To identify your true sources of stress, look closely

at your, and excuses: habits, attitude

Do you explain away stress as temporary (I just have a

million things going on right now) even though you cant

remember the last time you took a breather?

Do you define stress as an integral part of your work or

home life (Things are always crazy around here) or as a

part of your personality (I have a lot of nervous energy,

thats all).

Do you blame your stress on other people or outside

events, or view it as entirely normal and unexceptional?Until you accept responsibility for the role you play in

creating or maintaining it, your stress level will remain

outside your control.


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Start a stress journal

A stress journal can help you identify the regularstressors in your life and the way you deal with

them. Each time you feel stressed, keep track of it

in your journal. As you keep a daily log, you will

begin to see patterns and common themes. Writedown:

What caused your stress (make a guess if youre

unsure).

How you felt, both physically and emotionally.

How you acted in response.

What you did to make yourself feel better.


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Look at how you currently cope with stress

Think about the ways you currently manageand cope with stress in your life. Your stress

journal can help you identify them. Are your

coping strategies healthy or unhealthy,

helpful or unproductive? Unfortunately,many people cope with stress in ways that

compound the problem.

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Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but

they cause more damage in the long run:

Smoking

Drinking too muchOvereating or under eating

Zoning out for hours in front of the TV or computer

Withdrawing from friends, family, and activities

Using pills or drugs to relax

Sleeping too much

Procrastinating

Filling up every minute of the day to avoid facing problems

Taking out your stress on others (lashing out, angry

outbursts, physical violence)


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Since everyone has a unique response to stress,

there is no one size fits all solution to managing

it. No single method works for everyone or in everysituation, so experiment with different techniques

and strategies. Focus on what makes you feel

calm and in control.

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COGNITIVE RESPONSE TO

STRESS


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"Cognitive restructuring involves

learning how to think differently,

to change fundamental faultythinking, and replace it with

more rational, realistic, and

perhaps positive thinking,"


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How to Change Your Thoughts

What is truly the worst possible outcome

of a given situation?

Could this really harm me or my family?

Am I looking at this situation correctly;

what proof do I have of my fears?

Can I really handle this situation eventhough I doubt myself?

What can I do to change this situation?


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BE A POSITIVE THINKER.

Constant negative thoughtsbring about negative result and

vice versa. Being positive inattitude greatly reduces chronic

stress


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Learning healthier ways to manage

stress

The Four As

Change the situation:

Avoid the stressor.

Alter the stressor.

Change your reaction:

Adapt to the stressor.Accept the stressor.


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#1: Avoid unnecessary stress

Not all stress can be avoided, and its not healthy to avoid a

situation that needs to be addressed. You may be

surprised, however, by the number of stressors in your life

that you can eliminate.

Learn how to say no.

Avoid people who stress you out.

Take control of your environment.

Avoid hot-button topics.Pare down your to-do list.


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#2: Alter the situation

If you cant avoid a stressful situation, try to alter it. Figure

out what you can do to change things so the problem

doesnt present itself in the future. Often, this involves

changing the way you communicate and operate in your

daily life

Express your feelings instead of bottling them up.

Be willing to compromise.

Be more assertive.Manage your time better.


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#3: Adapt to the stressor

If you cant change the stressor, change yourself.

You can adapt to stressful situations and regain

your sense of control by changing your

expectations and attitude.

Reframe problems.

Look at the big picture.

Adjust your standards.Focus on the positive.

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Adjusting Your Attitude

How you think can have a profound effect on your

emotional and physical well-being. Each time you

think a negative thought about yourself, your body

reacts as if it were in the throes of a tension-filledsituation. If you see good things about yourself,

you are more likely to feel good; the reverse is also

true. Eliminate words such as "always," "never,"

"should," and "must." These are telltale marks ofself-defeating thoughts.


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#4: Accept the things you cant change

Some sources of stress are unavoidable.

You cant prevent or change stressors such

as the death of a loved one, a seriousillness, or a national recession. In such

cases, the best way to cope with stress is to

accept things as they are. Acceptance maybe difficult, but in the long run, its easier

than railing against a situation you cant

change.


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#4 continued

Dont try to control the uncontrollable.

Look for the upside.Share your feelings.

Learn to forgive.

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#5: Make time for fun and relaxation

Beyond a take-charge approach and a

positive attitude, you can reduce stressin your life by nurturing yourself. If you

regularly make time for fun and

relaxation, youll be in a better place tohandle lifes stressors when they

inevitably come.


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Dont get so caught up in thehustle and bustle of life that you

forget to take care of your ownneeds. Nurturing yourself is a

necessity, not a luxury.

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Healthy ways to relax and recharge

Go for a walk.Spend time in nature.

Call a good friend.

Sweat out tension with a good workout.

Write in your journal.Take a long bath.

Light scented candles.

Savor a warm cup of coffee or tea.

Play with a pet.

Work in your garden.Get a massage.

Curl up with a good book.

Listen to music.

Watch a comedy.


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Healthy ways to relax and recharge

*Set aside relaxation time.

*Connect with others.

*Do something you enjoyevery day.

*Keep your sense of humor

#6 Ad t h lth lif t l


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#6: Adopt a healthy lifestyle Exercise regularly. Physical activity plays a key

role in reducing and preventing the effects of stress.Make time for at least 30 minutes of exercise, three

times per week. Nothing beats aerobic exercise for

releasing pent-up stress and tension.

Eat a healthy diet. Well-nourished bodies arebetter prepared to cope with stress, so be mindful of

what you eat. Start your day right with breakfast, and

keep your energy up and your mind clear with

balanced, nutritious meals throughout the day.

# 6


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# 6 Reduce caffeine and sugar. The temporary "highs" caffeine

and sugar provide often end in with a crash in mood and

energy. By reducing the amount of coffee, soft drinks,

chocolate, and sugar snacks in your diet, youll feel more

relaxed and youll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating withalcohol or drugs may provide an easy escape from stress, but

the relief is only temporary. Dont avoid or mask the issue at

hand; deal with problems head on and with a clear mind.

Get enough sleep.Adequate sleep fuels your mind, as well

as your body. Feeling tired will increase your stress because it

may cause you to think irrationally.


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STRESS & CABIN CREW

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1. Physiological

Cardiovascular: increased pulse rate, highblood pressure, chest pains

Respiratory: shortness of breath,hyperventilation, dizziness

Gastrointestinal: loss of appetite, gas pains,

indigestion, diarrhea, nausea

Others: headaches, muscular tension, sleep

disturbances, general weakness


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2. Psychological Emotional: anger, guilt, mood swings and low

self-esteem, depression

Pessimism

Irritable temper

Loss of interest

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HOW THESE TWO AFFECTS


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THE CABIN CREW

Difficulty concentrating and reduced vigilance -

easily distracted

Errors, omissions, mistakes, incorrect actions,

poor judgment and memory

Tendency to cut corners, skip items and look for

the easiest way out

Either slowness (due to lack of interest) orhyperactivity (due to adrenaline)


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THE CABIN CREW Focusing on easily manageable details while

ignoring serious threats

Tendency to pass responsibility on to others

Fixation on single issues or even a mental block

Unwillingness to make decisions - decisions are

postponed or take longer to make

Fewer plans and backup plans are made Increase in risk-taking leading to an increase in the

number of violations, especially when frustrated with

failures

Recognizing a stressful


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Recognizing a stressful

condition Physical signs: cold, sweaty hands, headache,

tension

Behavioral changes: irritability, anger,

hurriedness, fixation

Speech patterns: fast, irregular, non-standardphrases, voice tone or loudness

Dealing with long term and


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Dealing with long-term and

chronic stress

Taking care of the physical causes ofstress -These includes ensuring you get enough sleep,

eat properly and exercise. Hunger and fatigue

are some of the most obvious stressors, and

their effects are well-known. Climbing stairs is a

very good way of eliminating excess toxins in

the body, and swimming helps restore

equilibrium to the nervous system. Both ofthese activities usually can be carried out in

hotels during stopovers, eliminating residual

effects o

fstress be

fore t

he next

fligh

t.

Dealing with long term and


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Dealing with long-term and

chronic stress

Continuous ProfessionalTraining- Trainingensures currency and competence in all

standard and emergency operating procedures.

SocialInteraction - It is not good to allow

personal problems and worries to build up.

Communicating them with others is very

important as it offers partial relief and also

because people may be able to offer help and

advice.

MS BEFORE FLIGHT


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MS BEFORE FLIGHT No consumption of alcohol at least 24 hrs before

flight. Get adequate sleep, switch OFF the cell phone.

Get your household chores completed before

you set to get the REST.( easier said than

done).

IMP: Try to eat a high protein diet. Fish, chicken,

Egg. Etc. For vegetarians: Pulses, sproutedbeans, and similar food.

On the day of the flight DO NOT do heavy

exercise, light yoga exercises is fine.

MS ON FLIGHT


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MS ON FLIGHT Drink lot of fluids, preferably ONLY water. One

can put couple of lemon slices in a bottle ofwater and keep drinking that. Replenishes the

fast depleting vitamin C.

Avoid tea and coffee. Green tea and black tea

without milk and sugar is fine as they areantioxidants.

Eat very simple meals like yogurt,rice,and boiled

veg.

IMP: TAKE MICRO BREAKS ( On L/R ops.

Make yourself comfortable when taking the

mandatory bunk rest)

MS ON FLIGHT


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MS ON FLIGHT

Make it a habit every time you wash your

hands, to take a moment to slow down,

breathe slowly and deeply, and consider

your stress levels

Remind yourself that no matter howdifficult a passenger is being, its not

personal

If things get to much, excuse yourself andask another member of staff to step in for

you

MS AFTER FLIGHT AND ON


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LAYOVERS The human body talks to its owner. Listen to your

body and you can never go wrong. Eat when you feel

hungry, Sleep as long as your body says that YOU

SHOULD.

Do not do heavy exercise as soon as you check in to

the hotel. First eat,(If you feel hungry, which you will

invariably) then sleep and then when you get up, You

can. After landing, in the hotel, try to eat a carbohydrate

based diet. This will assist you to sleep faster.



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LAYOVERS

Maximize work-shift recovery time with

wind-down relaxation techniques and

again, enough sleep, exercise and good

foods, and minimize alcohol consumption

If you find yourself replaying stressful

incidents, talk to your colleagues or aprofessional counselor


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Meditation, Progressive muscle

relaxation techniques, and yogaare the most important ways to

reduce and manage stress

Key Points


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Key Points

Stress is a physiological and cognitive

response to stressors that generates alertness

In excess, stress results in a large number of

side effects - both physical and mental

Stress is triggered by stressors that are eitherimmediate threatening/challenging situations

or long-term background issues

The response to a stressor depends on bothits intensity and the amount of exposure time

Stress can be acute or chronic

Key Points


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Key Points Chronic stress can become so routine that you

lose awareness of its presence, yet it stillcarries its harmful effects

The best way to reduce stress is to:

Learn to recognize the symptoms Prepare and plan by maintaining currency and

proficiency through regular training

Take care of the physical aspect: food, sleep and

exercise

Keep workload under control, communicate and

ask for help

How Students Can Manage Stress


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Learning to manage their time wisely. This is

done by setting up a study schedule, breakingup studies into smaller chunks. In short,

students are advised to formulate, with the help

of their teachers and parents, study timetables

and adhere to them.

The student will also need to have a system of

organization for note-taking, keeping track of

assignments and other important papers.



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Creating a good study environment is also a greattool for stress management. Students have different

study habits. While some need a completely quiet

room free from interruptions, others actually study

better listening to quiet music in the background. Astudent should pick which is best for him or her.

Determining the most appropriate learning style:

whether the student is a visual, kinesthetic or auditory

learner. Tailoring your study practices around yourparticular learning styles makes success easier to

attain and keeps stress at bay.


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Using relaxation techniques like deep

breathing, visualization or imagery,

progressive muscle relaxation, meditation

and yoga. Additionally, being optimistic willhelp students become healthier, less

stressed and more successful.

Learning how to budget money, spendwisely and pay bills on time, if any, is very

important for the student's survival and will

lower stress levels.

S C S


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Lastly, students must take care of their bodies

and minds by getting proper nutrition, getting

some form of physical exercise and getting

enough sleep. Seven hours of sleep each night

is recommended for optimum body and brainfunction. Naps, not exceeding one hour, should

also be taken when needed.

Following these tips will help you greatly to

reduce the stress and it might even help to

improve your performance on exams.


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LEAD A STRESS FREE LIFE.

THE END

Presentation by Amlan Roy Chowdhury

STRESS MANAGEMENT. SPECIAL EMPHASIS FOR CABIN CREW AND STUDENTS

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