Stress Management By: Sayyed Mohsen Fatemi, Ph.D. Harvard University

Stressful Situations in Life  Those that can be changed  Those that can not be changed

Stressful Situations in Life Those that can be changed Those that can not be changed Coping Strategies Mental Preparation

Cognitive Appraisal  Evaluate self talk  Challenge negative thinking  Exchange negative thoughts with positive self- statements

Distortions of the Mind  Filtering  Polarized thinking  Overgeneralizing  Catastrophizing  Shoulds

Stress Management Techniques and Methods  Reframing  Social skills training  Relaxation  Meditation  Support groups  Training  Attending to physical health  Avoidance

Deep Breathing Relaxation  Sit or stand straight  Inhale and exhale through the nose  Fill the lower portion of the lungs while inhaling by pushing the abdomen outward and allowing the chest to move slightly forward. Then fill the upper part of the lungs by raising the chest and pulling in the abdomen a bit.  Hold breath for a few seconds.  Exhale slowly and pull in the abdomen a bit more.

Progressive Relaxation(1) Clench both fists, tightening forearms and biceps in a sort of ‘muscle man” pose. Hold for five seconds. Then release the tension and relax muscles for twenty seconds. Repeat this procedure two times.Clench both fists, tightening forearms and biceps in a sort of ‘muscle man” pose. Hold for five seconds. Then release the tension and relax muscles for twenty seconds. Repeat this procedure two times. Close eyes tightly. Wrinkle the forehead. Press head as far back as possible, rotate it clockwise and then counterclockwise once. Relax. Repeat two times.Close eyes tightly. Wrinkle the forehead. Press head as far back as possible, rotate it clockwise and then counterclockwise once. Relax. Repeat two times.

Progressive Relaxation(2) Arch back and shoulders, take a deep breath and hold it for five seconds. Exhale and let back and shoulders slump forward. Repeat two times.Arch back and shoulders, take a deep breath and hold it for five seconds. Exhale and let back and shoulders slump forward. Repeat two times. While seated, straighten and lift legs. Bend toes toward face, and tighten thighs and buttocks. Hold this position for five seconds and then release the tension and place feet back on the floor. Repeat two times.While seated, straighten and lift legs. Bend toes toward face, and tighten thighs and buttocks. Hold this position for five seconds and then release the tension and place feet back on the floor. Repeat two times.

Causes of Stress in the Workplace Work Overload and UnderloadWork Overload and Underload Organizational ChangeOrganizational Change Role Ambiguity and Role ConflictRole Ambiguity and Role Conflict Other stressors including temperature extremes, poor lighting, shift work, and indoor pollutionOther stressors including temperature extremes, poor lighting, shift work, and indoor pollution

Effects of Stress in the Workplace Emotional DistressEmotional Distress InsomniaInsomnia Restlessness and agitationRestlessness and agitation FatigueFatigue IrritabilityIrritability MoodinessMoodiness Medication useMedication use Cardiovascular illnessCardiovascular illness Rapid heart beatRapid heart beat High blood pressureHigh blood pressure ColitisColitis Allergic Respiratory problemsAllergic Respiratory problems

Treating Stress in the Work Place(1)  Organizational techniques such as defining employee roles, eliminating work load and underload,providing assistance to stressed employees  Individual techniques  Relaxation training

Treating Stress in the Work Place(2)  Biofeedback (A stress reduction technique that involves electronic monitoring of physiological processes such that people can learn to control muscle tension, blood pressure, and brain waves)  Behavior modification (A training program of positive reinforcement to reward employees for displaying desirable job interviews.)