1. Managing stress – effective ways to deal with stress Workshop – studycamp 2015 Hochschule Hannover - Universitiy of Applied Sciences and Arts - 2015 Martina Rios M.A. - www.rios- consuting.com

2. Managing stress – effective ways to deal with stress Workshop – studycamp 2015 Hochschule Hannover - Universitiy of Applied Sciences and Arts - 2015 Martina Rios M.A. - www.rios- consuting.com

3. Managing stress – effective ways to deal with stress 14.15 – 15.45: What is stress? What are signs and symptoms of stress? Which are your particular stress factors? Stresstest 16.00 -17.30: Methods for stress management Behavioral,emotional and cognitive skills Tips for your personal support system (mind-map) Martina Rios M.A. - www.rios- consuting.com

4. Managing stress – effective ways to deal with stress What is stress? Stress is: a response to a perceived threat, challenge or thread a physical and psychological response to a demand a state of physical and psychological arousal Martina Rios M.A. - www.rios- consuting.com

5. Managing stress – effective ways to deal with stress What are the signs and symptoms of stress? Overview: Physical, emotional and behavioral signs Test: which are your specific responses? Martina Rios M.A. - www.rios- consuting.com

6. Signs and symptoms of stress PhysicalEmotionalBehavioral Back painFrustratedimpatient Headachefearfulcritical Stomach problemsSadAvoiding others Gain or loss of weightdepressedUnable to stay still Breathing problemshopelessSelf-critical Trouble concentratingpanicConstantly seeking respect Muscle crumpsirritatedor validation upon others High blood pressureguiltyrestless Tirednessanxious Martina Rios M.A. - www.rios- consuting.com

7. Managing stress – effective ways to deal with stress Which are your particular stress factors? Stresstest : finding out about where your stress is coming from Identifying your stressors and then work with them, learning how do deal with them Martina Rios M.A. - www.rios- consuting.com

8. Managing stress – effective ways to deal with stress Methods for stress management -Behavioral, emotional and cognitive skills The good news: Stress has always to do with change – and you can change as well: The cognitive –behavioral stress reduction is about using the mind to influence the body and your behavior. It´s about understanding the connection between thinking and feeling : mood shifting. Martina Rios M.A. - www.rios- consuting.com

9. Managing stress – effective ways to deal with stress So - what can we do to manage stress? We can change our chance to be exposed to a stressor or We can change what we think about the stressor or We can change the way we think about our coping ressources Martina Rios M.A. - www.rios- consuting.com

10. Managing stress – effective ways to deal with stress Methods for the physical aspect ( type A) Make Sports Breathing exercises Relaxation methods, meditation Sleeping Drinking Good food Breaks Martina Rios M.A. - www.rios- consuting.com

11. Managing stress – effective ways to deal with stress Methods for time management ( type C) Setting up priorities Cross it out, when it´s done Make a list: to-do-list Start! Just start! – and start again – if you stopped! Organize work load Do one thing after the other Martina Rios M.A. - www.rios- consuting.com

12. Managing stress – effective ways to deal with stress Methods for the cognitive behavioral and emotional aspects ( type B) Overthink your belief system (method - Dr. Albert Ellis) Rethink your values Become aware that you do have a choice Change what you think about the stressing situation Change the way you think about your abilities Find a new way to look at it ( glass half full...) Change your inner critic into your friend – means : supportive talks to yourself Martina Rios M.A. - www.rios- consuting.com

13. Managing stress – effective ways to deal with stress Some more tips for stress management - your own mind-map of personal support system Thinking positiv Developing positive strategies for dealing with your stress Protecting your time – learn to take your time, learn to say NO Trying meditation and relaxation Keeping cool – if you lapse into your old ways; forgive yourself Socialicing with friends,family Helping others Put on realistic goals Martina Rios M.A. - www.rios- consuting.com

14. Managing stress – effective ways to deal with stress Some more tips for stress management - your own mind-map of your personal support system Realizing the interdependency of stress Being assertive – positive attitude towards life and challenges Learning how to deal with conflicts Overcoming avoidance – daring new situations Are you doing things that give meaning to your life? Are ou doing the rigtht amount of things ? Stop pleasing other people Realizing the difference between caring and worrying Compare yourself only with yourself Be prepared for chnges – expect the unknown Find your time to refresh, protect and re-motivate yourself Martina Rios M.A. - www.rios- consuting.com

15. Managing stress – effective ways to deal with stress Some more tips for stress management - your own mind-map of your personal support system: Extending your range of communications skills will improve your assertiveness Assertive skills like eye-contact, body language bring benefits : less anxious, higher self- expression Listening music, dancing, laughing...... Checking your own expectations and the expectations of others Create visualization and communicate your vision Humour – and thankfullness And now: make your choice - your own mind map – of your personal support system Martina Rios M.A. - www.rios- consuting.com