Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
SlideShare a Scribd company logo

How to manage stress?

•Download as PPTX, PDF•
•
Tonia Robinson-Lloyd, MSc.
Tonia Robinson-Lloyd, MSc.

This stress management presentation was created for my Advanced Communicator Gold Award. Thanks to my brother Anton for suggesting it be more interactive. Thanks to my Mom and Dad for editing. Pleased to share this one- hope you find it beneficial.

1 of 12
HOW TO MANAGE STRESS? Tonia Robinson-Lloyd, MSc Clinical Psychology ACS, ALB ACG Project 4 Professional Seminar Time: 40 min
OBJECTIVES Define Stress Assessing your mood or affect & Case Study Identifying Helpful Coping Strategies Now you create your own intervention
WHAT IS STRESS? “A perceptual phenomenon arising from a comparison between the demand on the person and his/her ability to cope. An imbalance…gives rise to the experience of stress and to the stress response”- Cox & MacKay
How to manage stress?
ACTIVITY #1: PERSONAL ASSESSMENT OF STRESS  1. In 3 minutes complete The Positive and Negative Affect Schedule (PANAS; Watson et. al., 1988)  2. Calculate your score: For positive affect add the scores on items 1,3,5,9,10,12,14,16,17 and 19. Higher scores represent higher levels of positive affect (interested, excited, alert, enthusiastic, etc.)  For negative affect add the scores on items 2,4,6,7,8,11,13,15,18 and 20. Lower scores representing lower levels of negative affect. (distressed, upset, scared, hostile, etc.)  3. Was your mood relatively positive or negative?
ACTIVITY #1: DEBRIEF  The scale you just completed can be used to measure state affect, dispositional or trait affect, emotional fluctuations throughout a specific period of time, or emotional responses to events.  Our mood influences how we perceive our ability to cope with stress. Having an idea of how you feel is a good indicator of how you may be experiencing a particular stressor.
ACTIVITY 2: CASE STUDY FOCUS: WORK STRESS Case Study: Don Lea  Don Lea is a 37 year old who works at a hospital as a administrative assistant. He loves helping people and that is why he spent 10 years of his life working at the hospital. He has chronic work overload and finds himself wanting to help others do their work too. He says he loves seeing others happy. He feels his boss has been over-looking him for a promotion for the past 5 years, although he has not discussed his concerns with his boss. The hospital has been going through a lot of new changes, under new management and he is worried about getting fired. His co-workers have become more aggressive because no one wants to lose their jobs. Quite often he finds himself being thrown under the bus and identified as incompetent. Lately he noticed he has been very agitated. His neck hurts, he falls asleep on himself at work, cannot sleep at night and he feels very demotivated. He finds himself taking a drink of whiskey to feel better at the end of work. He did a check up with his doctor to rule out illness. His doctor told him the source of his problems was stress.
INTERVENTION FOR DON LEA. In groups of 3-4 discuss and write down the responses to the following questions:  What has led to Don Lea feeling stressed?  What did Don Lea do that was helpful to his situation?  What areas of concern would you address with Don Lea first?  What do you advise he does to manage his stress?
ACTIVITY 2: DEBRIEF 1. What has led to Don Lea feeling stressed? Lack of recognition, chronic work overload, unhealthy desire to please others, lack of clear direction about priorities at work, job insecurity, poor coping skills, hostile co-workers …. (Don’s lack of assertiveness?) 2. What did Don Lea do that was helpful to his situation? And what are some of his strengths? Went to see his doctor. He is helpful. He loves his job. He is interested in being promoted. 3.What areas of concern would you address with Don Lea? 1. Assessing what makes him drink whiskey to manage his stress. 2. Becoming more assertive. 3.Managing Physical symptoms. 4. Lack of sleep and demotivation 4. What do you advise he does to manage his stress? 1. Have an honest discussion with his boss to address his fears/concerns – his fears about losing his job and how he could get a promotion. 2. Identify his own goals to make his life more interesting (what does he enjoy doing?) 3. Help him identify what he has going for him. 4. Either get a self help book on improving assertiveness/seek professional help. 5. Learn healthy coping skills (introducing regular exercise, eating better, regulating his sleep), eliminating the use of whiskey to help him keep calm.
ACTIVITY 3: IT’S YOUR TURN TO CREATE YOUR STRESS INTERVENTION 1. Remember your mood assessment? Now you can help improve your own mood and how you perceive your stressor. 2. Just as you helped Don Lea, think of the steps you have to take to help yourself. Use the following steps to help you. 1. Step 1:Identify the greatest source of your stress. 2. Step 2: Aim to solve the most crucial problem first. Only one problem at a time, sometimes the most crucial problem helps solve the others. 3. Step 3: Rate your ability to cope. (0= cannot cope at all - 10 can cope extremely well) 4. Step 4: For 40 days, choose 3 healthy coping mechanisms you will commit to helping you manage your stress. E.g. of healthy coping mechanisms (learning how to breathe to reduce stress, taking 5 min breaks at work for fresh air, taking the stairs instead of the elevator, drinking more water instead of juice, replacing the cup cake with an apple, going to bed at the same time every night, practicing effective communication). Help someone else in some small way. 5. Step 5: Rate how you feel after 40 days. NB: if you find yourself stuck in a rut and feeling down in the dumps for more than 3 months it may be a good idea to talk to your doctor and get a referral to see a Mental Health Professional.
REFERENCES:  Amagada, J. (2009, February 28). Stress Statistics- Will You Be Another Stress Statistic? Retrieved Dec 15th, 2014, from Ezine Articles: http://ezinearticles.com/?Stress-Statistics---Will-You-Be-Another-Stress- Statistic?&id=2049516.   Cranwell-Ward, J. (1987). Managing Stress. Britain. Gower.  Faelten, S. & Diamond, D. (1988). Take Control of Your Life: a complete guide to Stress relief. Rodale Press. Pennsylvania.  Greenberg, J. (2002). Comprehensive Stress Management: 7th Ed. Boston. Mc Graw Hill.   www.mindtools.com/smpage.html  www.stresscure.com  www.stress-management-isma.org/http://www.youramazingbrain.org/brainchanges/stressbrain.htm  http://www.psychologicalscience.org/index.php/news/releases/helping-others-dampens-the-effects- of-everyday-stress.html
CONCLUSION: WHAT IS YOUR TAKE AWAY? We defined Stress We assessed our affect & Case study We identified helpful coping strategies We helped you to create your own intervention 1/16/2016Tonia Robinson-Lloyd, Msc. (ACS, ALB) tonia.s.robinson@gmail.com 12

More Related Content

How to manage stress?

  • 1. HOW TO MANAGE STRESS? Tonia Robinson-Lloyd, MSc Clinical Psychology ACS, ALB ACG Project 4 Professional Seminar Time: 40 min
  • 2. OBJECTIVES Define Stress Assessing your mood or affect & Case Study Identifying Helpful Coping Strategies Now you create your own intervention
  • 3. WHAT IS STRESS? “A perceptual phenomenon arising from a comparison between the demand on the person and his/her ability to cope. An imbalance…gives rise to the experience of stress and to the stress response”- Cox & MacKay
  • 5. ACTIVITY #1: PERSONAL ASSESSMENT OF STRESS  1. In 3 minutes complete The Positive and Negative Affect Schedule (PANAS; Watson et. al., 1988)  2. Calculate your score: For positive affect add the scores on items 1,3,5,9,10,12,14,16,17 and 19. Higher scores represent higher levels of positive affect (interested, excited, alert, enthusiastic, etc.)  For negative affect add the scores on items 2,4,6,7,8,11,13,15,18 and 20. Lower scores representing lower levels of negative affect. (distressed, upset, scared, hostile, etc.)  3. Was your mood relatively positive or negative?
  • 6. ACTIVITY #1: DEBRIEF  The scale you just completed can be used to measure state affect, dispositional or trait affect, emotional fluctuations throughout a specific period of time, or emotional responses to events.  Our mood influences how we perceive our ability to cope with stress. Having an idea of how you feel is a good indicator of how you may be experiencing a particular stressor.
  • 7. ACTIVITY 2: CASE STUDY FOCUS: WORK STRESS Case Study: Don Lea  Don Lea is a 37 year old who works at a hospital as a administrative assistant. He loves helping people and that is why he spent 10 years of his life working at the hospital. He has chronic work overload and finds himself wanting to help others do their work too. He says he loves seeing others happy. He feels his boss has been over-looking him for a promotion for the past 5 years, although he has not discussed his concerns with his boss. The hospital has been going through a lot of new changes, under new management and he is worried about getting fired. His co-workers have become more aggressive because no one wants to lose their jobs. Quite often he finds himself being thrown under the bus and identified as incompetent. Lately he noticed he has been very agitated. His neck hurts, he falls asleep on himself at work, cannot sleep at night and he feels very demotivated. He finds himself taking a drink of whiskey to feel better at the end of work. He did a check up with his doctor to rule out illness. His doctor told him the source of his problems was stress.
  • 8. INTERVENTION FOR DON LEA. In groups of 3-4 discuss and write down the responses to the following questions:  What has led to Don Lea feeling stressed?  What did Don Lea do that was helpful to his situation?  What areas of concern would you address with Don Lea first?  What do you advise he does to manage his stress?
  • 9. ACTIVITY 2: DEBRIEF 1. What has led to Don Lea feeling stressed? Lack of recognition, chronic work overload, unhealthy desire to please others, lack of clear direction about priorities at work, job insecurity, poor coping skills, hostile co-workers …. (Don’s lack of assertiveness?) 2. What did Don Lea do that was helpful to his situation? And what are some of his strengths? Went to see his doctor. He is helpful. He loves his job. He is interested in being promoted. 3.What areas of concern would you address with Don Lea? 1. Assessing what makes him drink whiskey to manage his stress. 2. Becoming more assertive. 3.Managing Physical symptoms. 4. Lack of sleep and demotivation 4. What do you advise he does to manage his stress? 1. Have an honest discussion with his boss to address his fears/concerns – his fears about losing his job and how he could get a promotion. 2. Identify his own goals to make his life more interesting (what does he enjoy doing?) 3. Help him identify what he has going for him. 4. Either get a self help book on improving assertiveness/seek professional help. 5. Learn healthy coping skills (introducing regular exercise, eating better, regulating his sleep), eliminating the use of whiskey to help him keep calm.
  • 10. ACTIVITY 3: IT’S YOUR TURN TO CREATE YOUR STRESS INTERVENTION 1. Remember your mood assessment? Now you can help improve your own mood and how you perceive your stressor. 2. Just as you helped Don Lea, think of the steps you have to take to help yourself. Use the following steps to help you. 1. Step 1:Identify the greatest source of your stress. 2. Step 2: Aim to solve the most crucial problem first. Only one problem at a time, sometimes the most crucial problem helps solve the others. 3. Step 3: Rate your ability to cope. (0= cannot cope at all - 10 can cope extremely well) 4. Step 4: For 40 days, choose 3 healthy coping mechanisms you will commit to helping you manage your stress. E.g. of healthy coping mechanisms (learning how to breathe to reduce stress, taking 5 min breaks at work for fresh air, taking the stairs instead of the elevator, drinking more water instead of juice, replacing the cup cake with an apple, going to bed at the same time every night, practicing effective communication). Help someone else in some small way. 5. Step 5: Rate how you feel after 40 days. NB: if you find yourself stuck in a rut and feeling down in the dumps for more than 3 months it may be a good idea to talk to your doctor and get a referral to see a Mental Health Professional.
  • 11. REFERENCES:  Amagada, J. (2009, February 28). Stress Statistics- Will You Be Another Stress Statistic? Retrieved Dec 15th, 2014, from Ezine Articles: http://ezinearticles.com/?Stress-Statistics---Will-You-Be-Another-Stress- Statistic?&id=2049516.   Cranwell-Ward, J. (1987). Managing Stress. Britain. Gower.  Faelten, S. & Diamond, D. (1988). Take Control of Your Life: a complete guide to Stress relief. Rodale Press. Pennsylvania.  Greenberg, J. (2002). Comprehensive Stress Management: 7th Ed. Boston. Mc Graw Hill.   www.mindtools.com/smpage.html  www.stresscure.com  www.stress-management-isma.org/http://www.youramazingbrain.org/brainchanges/stressbrain.htm  http://www.psychologicalscience.org/index.php/news/releases/helping-others-dampens-the-effects- of-everyday-stress.html
  • 12. CONCLUSION: WHAT IS YOUR TAKE AWAY? We defined Stress We assessed our affect & Case study We identified helpful coping strategies We helped you to create your own intervention 1/16/2016Tonia Robinson-Lloyd, Msc. (ACS, ALB) tonia.s.robinson@gmail.com 12