Stress Management: Understanding, Coping, and Thriving

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2. Stress Management Jalilbabapour Ph.D in psychology University of Tabriz BABAPOUR

3. What is Stress? A condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize. we experience stress if we believe that we don't have the time, resources, or knowledge to handle a situation. In short, we experience stress when we feel "out of control." BABAPOUR

4. Stress is a fact of life. You can not avoid stress but you can learn to manage it so it doesn’t manage you. People experience stress in different ways and for different reasons. The reaction is based on your perception of an event or situation. If you view a situation negatively, will feel distressed. Managing stress is not reducing stress merely. Sometimes you may need having some degrees of stress to be in optimal level. BABAPOUR

5. The Inverted-U model BABAPOUR

6. The shape of the curve will depend on the situation, and the individual person. There are four main "influencers" that can affect how much pressure people feel: • Skill Level • Personality • Trait Anxiety • Task Complexity BABAPOUR

7. Types of stress Distress: results from a negative view of an event or situation. Eustress (good stress): results from a positive view of an event or situation. It can easily turn to distress. BABAPOUR

8. Reactions to Stress We have two instinctive reactions that make up our stress response. These are the "fight or flight" response, and the General Adaptation Syndrome (GAS). Both of these reactions can happen at the same time. BABAPOUR

9. Fight or Flight It's a basic, short-term survival response, which is triggered when we experience a shock, or when we see something that we perceive as a threat. Our brains then release stress hormones that prepare the body to either "fly" from the threat, or "fight" it. This energizes us, but it also makes us excitable, anxious, and irritable. BABAPOUR

10. General Adaptation Syndrome (GAS) GAS is a response to long-term exposure to stress. We cope with stress in three distinct phases: The alarm phase, where we react to the stressor. The resistance phase, where we adapt to, and cope with, the stressor. The body can't keep up resistance indefinitely, so our physical and emotional resources are gradually depleted. The exhaustion phase, where, eventually, we're "worn down" and we cannot function normally. BABAPOUR

11. Stress and the way we think • When we encounter a situation, we make two (often unconscious) judgments. • First, we decide whether the situation is threatening – this could be a threat to our social standing, values, time, or reputation, as well as to our survival. This can then trigger the fight or flight response, and the alarm phase of GAS. • Next, we judge whether we have the resources to meet the perceived threat. These resources can include time, knowledge, emotional capabilities, energy, strength, and much more. BABAPOUR

12. Symptoms of Stress Everyone reacts to stress differently. However, some common symptoms of the stress include: • Frequent headaches. • Cold or sweaty hands and feet. • Frequent heartburn, stomach pain, or nausea. • Panic attacks. • Excessive sleeping, or insomnia. • Persistent difficulty in concentrating. • Anxiety • Sexual problems BABAPOUR

13. Obsessive or compulsive behaviors. • Social withdrawal or isolation. • Constant fatigue. • Irritability and angry episodes. • Significant weight gain or loss. • Consistent feelings of being overwhelmed or overloaded. BABAPOUR

14. Consequences of Stress Stress impacts our ability to do our jobs effectively, and it affects how we work with other people. This can have a serious impact on our careers, as well as on our general well-being and relationships. BABAPOUR

15. Long-term stress can also cause conditions such as: burnout, cardiovascular disease, stroke, depression, high blood pressure, irritability, disruptive eating patterns, harsh treatment of others, increased smoking or alcohol consumption, isolation, a weakened immune system. {Stress diathesis}. BABAPOUR

16. To avoid burnout, follow these tips: • Work with purpose. • Perform a job analysis, and eliminate or delegate unnecessary work. • Give to others. • Take control, and actively manage your time. • Get more exercise. • Learn how to manage stress. BABAPOUR

17. How to Manage Stress The first step in managing stress is to understand where these feeling are coming from. Keepa stress diary   to identify the causes of short-term or frequent stress in your life. As you write down events, think about why this situation stresses you out. Also, usea Stress Scale   to identify specific events that could put you at risk of long-term stress. Next, list these stressors in order of their impact. Which affect your health and well-being most? And which affect your work and productivity? Then, consider using some of the approaches below to manage your stress. BABAPOUR

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19. Approaches to manage stress • Action-Oriented Approaches • Emotion-Oriented Approaches • Acceptance-Oriented Approaches BABAPOUR

20. Action-Oriented Approaches Managing Your Time : - Time management quiz - Action programs - Job analysis - Avoiding multitasking Other People: - Assertiveness - Managing conflict - Managing boundaries - Dealing with unreasonable requests - Saying yes to person but no to task Working Environment: -Minimizing stress of working environment BABAPOUR

21. Emotion-Oriented Approaches Emotion-oriented approaches are useful when the stress you're experiencing comes from the way that you perceive a situation. use … - Cognitive restructuring - ABC technique - Thought awareness - Rational thinking - Positive thinking - Affirmation - Imagery - Mindfulness BABAPOUR

22. Some examples of positive affirmations • I have plenty of creativity for this project. • My work will be recognized in a positive way by my boss and colleagues. • I can do this! • My opinion is respected and valued by my team. • I am successful. • I am honest in my life, and my work. • I like completing tasks and projects on time. • I'm grateful for the job I have. • I enjoy working with my team. • I'm bringing a positive attitude to work every day. • I am excellent at what I do. • I am generous. • I am happy. • I will be a leader in my organization. BABAPOUR

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28. Some people experience stress because they're maladaptive perfectionists  , who struggle to let go of tasks unless they complete them perfectly. Others experience stress because they have a fear of failure   or a fear of success. Another form of stress that we are often reminded about is the stress caused by "technology overload" – excessive e-mail, cell phones, text messaging, … BABAPOUR

29. Acceptance-Oriented Approaches Acceptance-oriented approaches apply to situations where you have no power to change what happens, and where situations are genuinely bad. Use ….. -Meditation - Relaxation - Exercise - Sleep - Support network - Coping with change BABAPOUR

30. Albrecht's Four Types of Stress Time stress Anticipatory stress Situational stress Encounter stress BABAPOUR

31. Time stress management - Time management skills - Action program - Prioritization BABAPOUR

32. Anticipatory stress management - Positive visualization - Meditation BABAPOUR

33. Situational stress management - Self awareness - Conflict resolution skills - Emotion regulation BABAPOUR

34. Encounter stress management - Deep breathing exercises - Developing emotional intelligence - Developing empathy BABAPOUR

35. Leadership stress • Actively develop new leaders' leadership skills • Manage new leaders' performance pro-actively and avoid under-employing people • Reduce stress through commitment, control and challenge • Create a "Stop Doing" List • Avoid fighting battles you don't need to win • Focus on your priorities • Consider promotion outside of management BABAPOUR

36. The Wheel of Life BABAPOUR

37. Wheel of Life Template BABAPOUR

38. The PERMA Model The PERMA Model is a well-being theory developed by positive psychologist Marin Seligman. It identifies five essential elements to well-being. These are: 1. Positive Emotion (P) 2. Engagement (E) 3. Positive Relationships (R) 4. Meaning (M) 5. Accomplishment/Achievement (A) BABAPOUR

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