Stress Management for Financial Aid Professionals

1. 2014 Spring Conference Stress Management for Financial Aid Professionals Presented by Katie Harrison SCASFAA President Deputy Director, SC Tuition Grants Commission

2. 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

3. 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: • Eustress • Distress

4. WHAT IS STRESS? • Eustress (positive) – Marriage, Baby, New Job • Motivates, focuses energy • Is short-term • Perceived as within our coping abilities • Feels exciting • Distress (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

5. 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)

6. 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. Behavioralsymptoms may include overeating, loss of appetite, drinking, smoking and other negative coping mechanisms.

7. 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

8. 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!)

9. 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

10. TECHNIQUES TO REDUCE STRESS IN THE OFFICE • Yogic Breath (Pranayama) • Activates relaxation response • Quites the mind • Sit 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.

11. TECHNIQUES TO REDUCE STRESS IN THE OFFICE • Alternate Nasal Breathing (NadiShodhana) • Helps bring the mind back to the present moment • Releases accumulated stress in the mind and body • Balances left and right hemispheres of the brain (logic/emotion) • Press “peace fingers” gently between eyebrows • Close 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

12. 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.

13. TECHNIQUES TO REDUCE STRESS IN THE OFFICE • Neck and Shoulder Stretches • Must 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 sides • Shoulder over chest stretch; switch sides • Shoulder 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

14. 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 tension • Maintain proper posture; place hands on knees • Round 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

15. TECHNIQUES TO REDUCE STRESS IN THE OFFICE • Seated Twists • Twists are known to “detox” the body • Ease tightness in the back; rejuvenate internal organs • Sit 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

16. TECHNIQUES TO REDUCE STRESS IN THE OFFICE • Hip Openers • The hips are the body’s “junk drawers” – we hold negative emotions and stressors in the pelvis, the largest joint in the body • Seated pigeon pose: • Make sure “sit bones” are planted firmly in chair • Flex 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

17. TECHNIQUES TO REDUCE STRESS IN THE OFFICE • Hip Openers • Opening 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 Angle • Lunges (high and low) • Warrior Poses • Lizard Pose • Pigeon Pose • Frog Pose (advanced) *http://www.yogajournal.com/practice/2753

18. 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 circulation • Increased immunity and illness prevention (allows lymph fluid to move and travel to respiratory system) • Calms nervous system/activates parasympathetic nervous system • Legs up the wall/Legs up a chair (VipiratiKarani) • Keep feet flexed, legs as straight as possible, and relax hands beside body – practice deep, steady breathing for at least five minutes

19. STRESS MANAGEMENT FOR FINANCIAL AID PROFESSIONALS BEFORE AFTER QUESTIONS

20. RESOURCES • American Psychological Association • http://www.apa.org • Mentalhelp.net http://www.mentalhelp.net/poc/view_doc.php?type=doc&id=15644 • National Institute of Mental Health • http://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