Stress Management: Getting Through the Job Search Amy Hume Discussion Session #72

How do you know when you’re stressed?

What is stress? The inability to cope with a perceived (real or imagined) threat to one’s mental, physical, emotional, and spiritual well-being, which results in a series of physiological responses and adaptations. Perceived

What is stress? Fight or flight response – Stimuli from senses are sent to the brain – Brain deciphers it as a threat or not – If threat, body systems are activated for defense or escape, and stay activated until threat is over – Body returns to homeostasis Same response – Whether threat is real or imagined – Whether physical threat, or threat to the ego

Types of stress Eustress – Good stress from motivating or inspiring situations Neustress – Stimuli that have no consequential effect Distress – Nick name “stress,” includes acute and chronic stress

What triggers stress? Bioecological triggers Psychointrapersonal influences Social influences

Why do we care if we’re stressed?

Stress can help, or hinder our performance

Why do we care if we’re stressed? Stress can help, or hinder our performance Between 70 and 80% of all disease and illness is stress-related

What makes the job search stressful?

Myth that you can (or must) continue in the lifestyle of your parents Uncertainty Being judged Performing in interviews Financial pressures Rejection Getting the job Having to eliminate options Change in environment, activities Separation from social groups Pressure from family Fear of the unknown (new workplace, new boss) Fear of failure Deadlines / procrastination

Effective stress management Understand reactions to stress Use several coping techniques Use relaxation techniques Evaluate effectiveness and adapt

Ways to cope with stress

What have you tried before?

Methods of coping with stress Awareness and information

Methods of coping with stress Awareness and information Action or behavior

Methods of coping with stress Awareness and information Action or behavior Relaxation

Awareness and information Journal writing Art therapy Humor therapy Information seeking Cognitive restructuring

You interpret and classify all stimuli Exaggerated interpretation is “cognitive distortion” You can change your perception to reduce stress Patterns of thinking are learned, and become habits Key: you are able to choose your thoughts, to alter your thinking process and to adopt new perspectives

Cognitive restructuring More information – Albert Ellis, all work on Rational Emotive Therapy – Victor Frankl, Man’s Search for Meaning – Martin Seligman, Learned Optimism – Norman Vincent Peale, The Power of Positive Thinking

Action or behavior change Assertiveness training Social engineering Communication skills Social support Time management

Roadblocks – Workaholism – Multitasking – Procrastination – Perfectionism – Can’t-say-no- ism Myths about time management – Time is adjustable, not fixed – Time-management techniques do not work – Being organized is boring – longing for the rush of crisis

Skills of time management Prioritizing Scheduling Execution Managing interruptions Allowing for personal time each day Organization Decision-making Delegation

Relaxation techniques Yoga Massage therapy Pet therapy Nutrition and exercise Mental imagery and visualization Music therapy Intercept the stress response and return the body and the mind to physiological homeostasis

Relaxation techniques Diaphragmatic breathing – Easiest method of relaxation – Can do it anywhere – Practice! Meditation – Oldest relaxation technique known – Increased concentration and awareness – Being in the moment; clears the mind Progressive muscular relaxation

Muscle tension is the most common symptom of stress Can’t be simultaneously tense and relaxed Learn the difference to be better able to achieve relaxation Focuses the mind during practice Practice!

Key points to remember Coping techniques are SKILLS that improve with practice No single technique will fix everything Fill your toolbox so you can choose the most effective technique for the situation

Evaluation questions A. Strongly agree B. Agree C. Disagree D. Strongly disagree E. Don’t know 1. I found the presentation of material easy to understand. 2. This Advantage session increased my knowledge on the subject presented. 3. I will be able to use some of the information from this Advantage session in the future. 4. The presenter was well prepared for this Advantage session. 5. This presentation should be repeated in future semesters. #72 Tuesday, Sept. 21