Stress Management Flashcards
What is the stress performance curve?
-we need an optimal level of stress for optimal performance
-stress is cumulative, and too much stress leads to burn-out [body can’t handle it anymore]
-a good analogy for burnout is falling off a cliff; will break many bones and take a very long time to recover
What is Stress [formula]?
Stressors x Individual = Stress
-stressors: environmental, home, job, health
-individual: personality, medical history, personal history, coping efforts
-stress: physical, emotional, cognitive, behavioural
What is the vulnerable personality?
-belief that perfection is required to be loved/respected
-creative and driven, but often set unrealistic goals and forget limits
-insecure, with a constant need to prove themselves
[high/over-achievers]
What are physical signs of stress?
-decrease in energy [fatigue]
-racing heart/tightness in chest
-upset stomach, nausea, vomiting
-headaches/neckaches
-shortness of breath/difficulty breathing
-grinding teeth or clenched jaw
-cold hands or feet
-feeling faint or dizzy
-rashes/sweaty palms
What are emotional signs of stress?
-nervous, worried or fearful
-irritated or impatient [tense]
-angry or argumentative
-tearful or sad; hopeless or withdrawn
-apathetic
-overwhelmed by responsibility
-emotionally drained
-hypersensitive to criticism
What are cognitive signs of stress?
-forgetfulness, misplacing items
-difficulty concentrating and completing simple tasks
-unable to get worries off your mind
-easily distracted
-indecisive
-vague feelings of confusion
-disorganized
-self critical
What are behavioural signs of stress?
-difficulty “unwinding” and falling asleep
-drinking or smoking more
-early morning awakening
-eating more or less than usual
-no time for family/ friends or relaxation/exercise
What are the personal consequences of stress?
-severe anxiety and depression
-loss of interest in life’s pleasures
emotional outbursts
-alcohol and drug abuse
-insomnia
-eating disorders
-physical health problems
What are the interpersonal consequences of stress?
-cynicism
-hostility
-loss of intimacy
-relationship break-up
-devalued relationships
-family conflicts
-conflicts with co-workers
What are the performance consequences of stress?
-decreased productivity
-deterioration in work quality
-declining work habits
-inability to meet deadlines
-work absenteeism
-complete breakdown in functioning
What are psychological solutions for managing stress?
-make realistic choices
-learn to set priorities
-develop a sense of humor
-don’t take everything too seriously
-turn to family and friends
-avoid perfectionism
-learn to say no
-practice time management
What are the components of time management?
-task analysis
-daily planning
-time restructuring
-identifying time wasters
-delegation
-saying no!
-avoiding perfectionism
-scheduling efficiency
What are the 3 key questions for stress management?
- What am I stressed about?
- Is it actually happening? [70-80% of the things we stress about are not happening (what ifs)]
- Do I control it? [need to accept the things we can’t control, which is the hardest part]
What is the Serenity Prayer about control?
Grant me the Serenity to
Accept the things I cannot change, the
Courage to change the things I can, and the
Wisdom to know the difference
What are physical solutions for managing stress?
-set aside time to relax
-balance work with pleasure
-exercise
-informal exercise
-improve eating habits
-be aware of your body signals
-take a break when tired
-practice relaxation techniques
What is a classic technique used in therapy for stress management?
-focuses on decompressing everything
-diaphragm breathing and visualizing the beach
-patient asked to close their eyes and then therapist sets the scene, but also asks patient what’s at their specific beach
