Stress Resilience Workshop 2024 PDF

Stress Management Experiences and Insights from the PCS Psychologische Beratungsstelle PBS Psychological Counseling Services Plattenstrasse 28, 8032 Zürich www.pbs.uzh.ch Please arrange an appointment by phone or e-mail: 044 634 22 80, [email protected] 23.10.2024 Workshop Stress Manag...

Stress Management Experiences and Insights from the PCS Psychologische Beratungsstelle PBS Psychological Counseling Services Plattenstrasse 28, 8032 Zürich www.pbs.uzh.ch Please arrange an appointment by phone or e-mail: 044 634 22 80, [email protected] 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn 1 Psychologische Beratungsstelle Overview Workshop Stress Management 1. Introduction 2. Exercise: Priorities 3. Information about stress & stress management 4. Discussion 5. Burning questions 23.10.2024 Seite 2 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Psychologische Beratungsstelle 1) Introduction Dr. phil. Hanna Thörn, clinical psychologist and psychotherapist Working at the psychological counseling services UZH/ETH & in my own praxis with long-term psychotherapy Introduce yourself briefly to the persons sitting next to you (e.g. name, workplace) 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 3 Psychologische Beratungsstelle 1) Introduction Psychological Counseling Services Team of 12 psychotherapists and 2 administrative employees Psychological Counselling & Assessments as well as crisis intervention The sessions are confidential and free of charge We offer counselling in German, English, French, Italian, Swedish, Norwegian and Polish One counselling session lasts 30–50 minutes. In-person or video call Recommendations regarding further treatment or assessment in Zürich 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 4 Psychologische Beratungsstelle 1) Psychological Counseling Services - Team 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 5 Psychologische Beratungsstelle 1) What is Psychological Counseling? Counseling is a kind of talking therapy, it involves talking to a trained therapist listening and trying together with you to understand and deal with emotional or psychological difficulties in general or concerning a specific situation. The psychotherapist will help you acquire a better understanding of your actions, emotional and cognitive reactions, but they will not usually tell you what to do 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 6 Psychologische Beratungsstelle 1) Topics  problems in a relationship or family problems  dealing with stress  test anxiety  procrastination  writer’s block  starting a PhD / conflict management for PhD candidates  cultural integration  … 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 7 Psychologische Beratungsstelle 1) Registration Personal Psychological Counseling Please arrange an appointment by phone 044 634 22 80 or e-mail: [email protected] We are available during office hours from Monday to Friday also available during the semester breaks 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 8 Psychologische Beratungsstelle 1) Location The counseling sessions usually take place at Plattenstrasse 28 8032 Zürich www.pbs.uzh.ch / www.pbs.ethz.ch 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 9 Psychologische Beratungsstelle 1) Group Rules No devices (phones, computers etc) during the workshop Shared personal information stays here! 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 10 Psychologische Beratungsstelle 1) Goals of Todays Workshop Understand essential factors driving stress responses Reflect on when our stress responses become unhealthy Getting to know some stress-regulating techniques 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 11 Psychologische Beratungsstelle Overview Workshop Stress Management 1. Introduction 2. Exercise: Priorities 3. Information about stress & stress management 4. Discussion 5. Burning Questions 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 12 Psychologische Beratungsstelle 2) Exercise: Priorities Goal: detect areas of life and values that are currently neglected 1. Take a paper and a pencil 2. Write your name in the middle of the paper 3. Write what is important to you (e.g. friends, family, work, hobbies…) around your name 4. Connect each area or value with your name according to how important they are (3 lines = very important, 2 lines= important, 1 = less important) 5. Cross the lines connected with 3 lines if you are satisfied with how much time you spend on that area currently, 2 lines if you are somewhat satisfied, and 1 line if you are not satisfied 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 13 Psychologische Beratungsstelle 2) Exercise: Priorities Insert example 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 14 Psychologische Beratungsstelle 2) Exercise: Priorities Do you have any neglected areas? It might not be as bad as you think… 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 15 Psychologische Beratungsstelle Overview Workshop Stress Management 1. Introduction 2. Exercise: Priorities 3. Information about stress & stress management 4. Discussion 5. Burning Questions Seite 16 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Psychologische Beratungsstelle 3) Stress and Burnout Prevalence Stress is the second most frequent health problem in the EU, impacting one-third of employed people in the European Union. (WHO; 2011) The point prevalence for burnout in Switzerland is 4% for clinical burnout (Erschöpfungsdepression) and 18% for overall reported burnout/exhaustion (Al-Gobari, Shuman, Blanc, & Guseva-Canu, 2022) 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 17  Psychologische Beratungsstelle 3) Definition Stress Early definition by „the father of stress research“: „Stress is the non-specific response of Hans Selye (Source: https://proselye.org/we-helped-out-permanent-hans- the body to any demand for change“ selye-memorial-exhibition/?lang=en) (Hans Selye, 1936) Current definition: Stress involves a multitude of physiological, emotional, and cognitive responses as a reaction to environmental change (challenges), including sensory processing, judgment and prediction, and interpretation based on earlier life experiences. 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 18 Psychologische Beratungsstelle 3) Performance Curve 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 19  Psychologische Beratungsstelle 3) Transactional Model of Stress Stress is a complex interaction between the demands of the situation and the acting person The properties of the stimuli or situations are of importance, but also the (subjective) evaluation by the person Alas; Stress is (to some extent) subjective (Lazarus, 1984) (Source:https://de.wikipedia.org/wiki/Datei:Transactional_Mod el_of_Stress_and_Coping_-_Richard_Lazarus.svg) 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 20 Psychologische Beratungsstelle 3) Interaction Environmental & Individual Factors ENVIRONMENT/ INDIVIDUAL STRESSORS FACTORS 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 21 Psychologische Beratungsstelle 3) Examples of Stressful Situations Moving apartments Discrimination Spending time with family Competition Divorce Work relationship Marriage Deadlines Migration Traveling (Source: Holmes-Rahe Stress Rating) Remember, stress is neither positive or negative, it is just a reaction to change 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 22 Psychologische Beratungsstelle 3) Environmental Factors; Examples  Chronic unpredictability  Chronic social rejection  Loss of control  Social conflicts  Little possibility to develop at work  Large workload/ Endless Tasks  Financial strain  Political issues 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 23 Psychologische Beratungsstelle 3) Typical Challenges During a PhD (Source: https://twitter.com/zjayres/status/1227503341153832960) 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 24 Psychologische Beratungsstelle 3) Individual Factors Negative stress results from a bad combination of environmental stressors and individual vulnerability (defense- and coping mechanisms) resulting in increasing problems over time -> snowball effect Vulnerability = non-adaptive stress reactions, e.g.: Ignoring/not feeling emotions and needs Prioritizing work over close relationships Increasing adverse behavior like smoking or drinking alcohol 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 25 Psychologische Beratungsstelle 3) The Burnout-prone Conditioning Psychological subconsious defence mechanisms "unconscious resources used by the ego" to decrease internal stress Always being on top of things, or else… Procrastination Avoiding shame by doing everything alone 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 26 Psychologische Beratungsstelle 3) Discuss: How To Ruin Your Work-Life Balance? Make small groups of 2-4 persons Discuss for 5 minutes 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 27 Psychologische Beratungsstelle 3) How to Ruin Your Work-Life Balance… Be a perfectionist! There's nothing like 120% solutions. Amaze people with even more than they ever expected from you. Do everything at the same time and immediately. Take on more than you can manage. Everything is important and urgent! Take care of it immediately! Set your expectations and goals so high that you can never reach them. This is incredibly motivating. Don't think about yourself, think about others. Get involved wherever you can. 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 28  Copingskills: Psychologische Beratungsstelle Appraisal emotion-focused 3) Diathesis-Stress Model problem-focused Ressources Critical Level Stressors Disposition / Genetics 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 29  Psychologische Beratungsstelle 3) Stress Management Techniques HIGH / ACUTE STRESS LOW STRESS > SELF-ASSESSMENT: emotional/mental state, analyze what is the problem – how can you change it – what do you need? 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 30 Psychologische Beratungsstelle 3) Stress Management Techniques (Individual Factors) Regulation of Cognition and Reframe/reevaluate goals, values and expectations, Emotion / e.g. Appraisals tolerate the imperfect, accepting what cannot be Example: Re-appraisal changed, accepting realtiy and own boundaries, being proactive Interaction & Communication Good relationships with friends and/or family, love Example: Nonviolent relations, interaction with collegues, enought social time Communication at work, address conflicts and misunderstandings, get help, speak up Health Factors Eating healthy and enjoying meals, sports, hobbies, getting enough sleep and rest, work-life balance, screen- hygiene Selforganisation E.g. work organization incl. taking breaks, time- Examples in Extra Material: management, improving work skills (e.g. Pomodoro, Problemsolving, Pomodoro, Eisenhower, Decision making matrix) Eisenhower, Impact-Effort Matrix Selfregulation Self-relaxation incl. Progressive Muscle Relaxation Example in Extra Material: PMR (PMR), Meditation, Yoga, Outdoor activities 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 31 Psychologische Beratungsstelle 3) Appraisals Appraisals are interpretations or “automatic beliefs” and expectations Impact the way you interpret a situation Thinking Traps problematic because sometimes we get it wrong! Be aware of appraisals to not fall deep into thinking traps and It can be helpful to develop alternative thoughts 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 32 Psychologische Beratungsstelle 3) Thinking Traps; Examples 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 33  Psychologische Beratungsstelle 3) Belief & Values Belief Motiv „Permission“ Be strong! Show no weakness, manage alone, "I am human, i am allowed to get keep everything under control help and to accept help is a strenght. " Be perfect! Perfectionism, wanting to achieve "I'm allowed to make mistakes and perfection learn from them. Even 80% can be enough." Please everyone! To be liked and appreciated by all, "I'm allowed to take myself strong feeling of responsibility seriously. I'm okay even if I say no." toward others, cover up feelings of inadequacy Hurry up! Wants to get to the goal quickly, "I'm allowed to take my time and take advantage of time and take breaks, too. I'm allowed to opportunities, goal orientation. give myself the time I need." Try as hard as possible! Never give up, constantly pursue „My power is mine, I do it for me. tasks Work can also be easy." 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 34 Psychologische Beratungsstelle 3) Cognitive Re-appraisal: 4 steps Cognitive reappraisal: Involves thinking flexibly, allowing for other interpretations 1. Consider facts only: “Pulling out” Thinking Traps and seeing what’s left. What can you say for certain about the situation? 2. What is the worst that could happen? De-catastrophizing: If the worst happened, how would you cope with it? Finish the story: what would happen then, and then what, etc. 3. Instead of black and white thinking: what might a “gray” alternative be? Whats the compromise? 4. recognizing more realistic and evidence-based interpretations of an emotional situation 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 35  Psychologische Beratungsstelle 3) Re-appraisal; Example Situation: You are working intensely on a Paper to publish – you are facing some difficulties with your data – you ask your colleague for help via Email and ask for an Appointment. Your colleague doesn’t reply. Personalization Emotional reasoning You might think: I shouldn’t have asked, she seems to busy with her work and is bothered by me – I feel ashamed- I should have known better and solve it by myself, this shows my weakness and that I am incompetent. All or nothing Should / must -> guilt Mental filter In the hallway you try to avoid her because you feel ashamed – she probably thinks why am I even here if I can’t manage my data appropriately. 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 36  Psychologische Beratungsstelle 3) Re-appraisal; Example Fact Situation: You are working intensely on a Paper to publish – you are facing some difficulties with your data – you ask your colleague for help via Email and ask for an Appointment. Your colleague doesn’t reply. You might think ‘i shouldn’t have asked’, she seems to busy with her work and is bothered by me – ‘I feel ashamed, I should have known better and solve it by myself’, this shows my weakness and that I am incompetent. In the hallway you try to avoid her because you feel ashamed – she probably thinks why am I even here if I cant manage my data approprietly. Alternative Alternative Thought: she didn’t replay because she forgot about it – she might be busy, maybe she will not have time, then I will ask another colleague. But first I want to make sure and I will ask her about it when I meet her in the hallway. De-catastrophzing Looking for evidence 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 37  Psychologische Beratungsstelle 3) Interaction & Communicating: Non-violent Communication According to M. Rosenberg 4 Steps towards inter-personal communication Situation / Observation Describe situation as objectiv as possible without any appraisal – camera perspective! Feeling Describe the feeling triggered by this Need Describe the need behind the feeling Wish / Request Describe concrete wish on behavioral level Avoid: generalizations (Never..., Always...), threats (If-then..., Either-or...), Accusations 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 38 Psychologische Beratungsstelle Situation: Person A feels sad / neglected because her friend is working a lot more than usual and doesn’t spend time together anymore – neither of them have talked to each other in a week. Situation Feeling Need Request We never do anything because we haven't done anything you work too much. you should together for a week. that makes really do more with me, like me sad, because i would like to before, we always had coffee in have an exchange with you. do the afternoon. It's about time, you feel like having coffee with otherwise I really don't know... me today at 2:00 pm? 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 39 Psychologische Beratungsstelle Overview Workshop Stress Management 1. Introduction 2. Exercise: Priorities 3. Information about stress & stress management 4. Discussion 5. Burning questions 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 40 Psychologische Beratungsstelle 4) Discussion: The Stressed Society Why are so many people in todays society stressed out? Brainstorm in small groups of 2-4 person Max 10 minutes 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 41 Psychologische Beratungsstelle 5) Questions? 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 42 Psychologische Beratungsstelle Extra material: Selforganisation: Pomodoro Technique 1. Pick a task 2. Set 25min timer 3. Work on your task until time is up 4. Take a 5min break 5. Every 4 pomodoros take a longer 15- 30min break (Source:https://www.tagesanzeiger.ch/lesen-sie-dies-falls-sie-dinge-immer-aufschieben-166059552819) 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 43 Psychologische Beratungsstelle Extra material: Selforganisation: Set Priorities (Source: https://devpath.pro/time-management/practicality-eisenhower- matrix/) 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 44 Psychologische Beratungsstelle Extra material: Selforganisation: Decision-making Impact– Effort Matrix (Source: https://gamestorming.com/impact- effort-matrix-2//) 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 45 Psychologische Beratungsstelle Extra material: Selfregulation: Progressive Muscle-relaxation Upright posture, both feet on the floor Close eyes Focus attention inward and concentrate on breath – observe your breathing On the next inhalation clench your fists Feel the tension for about 10 seconds Let the breath flow After 10 seconds, release on the next exhale Feel the difference between your tension before – and your relaxation now Instructions: Progressive Musclerelaxation (PMR - Jacobsen) Youtube: https://youtu.be/mjUQH3CHLZw or https://youtu.be/nmJVBId9Uh8 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 46  Psychologische Beratungsstelle Extra material: How to offer or get help? Speak about it! Making contact: „Hi, excuse me. Do you have a minute?“ Share observed behavior: „I‘ve noticed you seem in a low mood and you haven‘t been around for our Meetings.“ Share impressions, ask questions and show concern: „It seems you‘re not doing so well right now, i am worried about you. Do you wanna share whats bothering...?“ Offer support by listening and trying to understand the problem. If needed suggest professional help. „I really think you need professional help. Can I give you this address / Phone Number?“ 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 47 Psychologische Beratungsstelle Extra material: Where to get professional help? Psychological Counseling Services, 044 634 22 80, www.pbs.ethz.ch Ärztefon, 0800 33 66 55, www.aerztefon.ch Emergency University Hospital USZ, 044 255 11 11, www.psychiatrie.usz.ch PUK Psychiatric University Clinic, 044 296 73 10, www.pukzh.ch Nightline Zurich 044 633 77 77, www.nightline.ch Dargebotene Hand, call 143, www.143.ch 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 48 Psychologische Beratungsstelle Links www.stressnostress.ch www.arbeitsmedizin.ch www.reden-kann-retten.ch Krisenintervention - Psychiatrische Universitätsklinik Zürich (PUK) (pukzh.ch) Assoziation Schweizer Psychotherapeuten ASP (psychotherapie.ch) 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 49 Psychologische Beratungsstelle References Burisch, M. (2014). Das Burnout-Syndrom. Berlin Heidelberg: Springer. Chirico, R., & Selders, B. (2010). Bachelor statt Burnout. Entspannt studieren – Wie geht das?. Göttingen: Vandenhoeck & Ruprecht. Fydrich, T. (2009). Arbeitsstörungen und Prokrastination. Psychotherapeut, 54, 318-325. Hedderich, I. (2009). Burnout: Ursachen, Formen, Auswege. Verlag C. H. Beck. Krautz, B., Schiebeck, H., & Schülke, J. (2013). Stressfrei studieren ohne Burnout. UKV. Lazarus, R.S., & Folkman, S. (1984). Stress, Appraisal, and Coping. New York: Springer. Miedziun, P., Czabala, J. C. (2015). Stress Management Techniques. Archives of Psychiatry and Psychotherapy, 4:23-30. 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 50 Psychologische Beratungsstelle References Schröder, J.P. (2010). Die Anti-Burnout-Fibel: Selbsttraining zur Work-Life- Balance. Cornelsen. Schulze, B., & Rössler, W. (2006). Burnout-Syndrom: Diagnose und Therapie in der klinischen Praxis. Neurologie & Psychiatrie, 4, 23-5. Selye, H. (1936). A syndrome produced by diverse nocuous agents. Nature, July 4, 32. Varvogli, L., Darviri, C. (2011). Stress Management Techniques: evidence- based procedures that reduce stress and promote health. Health Science Journal, 5:2, 74-89. World Health Organization (2011). Facing the Challenges, Building Solution. Report from the WHO European Ministerial Conference. January, 2011. 23.10.2024 Workshop Stress Management 2024, Dr. phil. Hanna Thörn Seite 51