Stress Management PDF

FROM OVERWHELMED TO EMPOWERED! THE STRESS SURVIVAL GUIDE By Milbert Namara 1 NCES | TITLE LITHUANIAN UNIVERSITY O F HE ALTH SCIE Meet Milbert Namara Born and raised in Uganda, did my O...

FROM OVERWHELMED TO EMPOWERED! THE STRESS SURVIVAL GUIDE By Milbert Namara 1 NCES | TITLE LITHUANIAN UNIVERSITY O F HE ALTH SCIE Meet Milbert Namara Born and raised in Uganda, did my O’levels from there. Moved to the US started college. Bachelors in biochemistry and molecular biology, Bachelors in biological sciences at University of Maryland Baltimore County Currently a 2nd year medical school student at LSMU fun fact: my middle name means “I am happy” Hobbies : reading novels, journalling, coloring, dancing One bucket list item; see the northern lights LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 2 FROM OVE RWHELMED TO EMPOWERED What is stress Types of stress Sources of stress Impact of stress on physical health Therapy techniques Coping mechanisms Self evaluation activity Conclusions LITHUANIAN UNIVERSITY OF HEALTH SCIENCES | FROM OVERWHEL MED TO EMPOWERED 3 WHAT IS STRESS? Stress can be defined as a state of worry or mental tension caused by a difficult situation. It is a natural human response that helps us address challenges and threats in our daily lives We all experience it in different ways but how we respond to it makes a big difference in our general well-being. It can affect or mental and physical health LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 4 FROM OVE RWHELMED TO EMPOWERED TYPES OF STRESS Acute stress Episodic stress Chronic stress LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 5 FROM OVE RWHELMED TO EMPOWERED 1. ACUTE STRESS This is usually sudden, momentary and short term due to a specific event or situation. Examples include: Taking a test Public speaking Meeting a college application deadline Being summoned by a teacher/ principal Arguing with a friend Fire alarm going off Symptoms can be; sweating, increased heart rate, tense muscles, feeling light- headed It typically resolves quickly, and symptoms subside when the stress eases LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 6 FROM OVE RWHELMED TO EMPOWERED  2.EPISODIC STRESS This is when you experience acute stress on a regular basis. People tend to feel like the stress occurs repeatedly with small periods of relief in between Examples include: College application season Preparing for a competition/ audition Periodic family conflicts Exam season Symptoms are similar to those of acute stress except they are more persistent and take a bigger toll on your body You don’t get the time you need to return to a fully calm relaxed state LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 7 FROM OVE RWHELMED TO EMPOWERED 3. CHRONIC STRESS This is constant stress experienced over an extended period of time. It is the most harmful type of stress. Examples include: Financial struggles long term academic pressure like maintaining a high GPA and class rank racism ,bullying Balancing school work and extracurricular activities Fitting in Symptoms can become very overwhelming like; difficulty sleeping, fatigue, headaches, difficulty concentrating It can in the long run lead to heart diseases, insomnia, depression, anxiety, reduced immunity LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 8 FROM OVE RWHELMED TO EMPOWERED Sources of stress 1. Academic pressures 4. College applications Workload, high GPA Exams, deadlines, waiting to hear back 2. Social relationships ,writing the perfect essay Friendships, social media 5. Family expectations 3. Extra curricular activities Parents expectations, career choices , Time management, fear of making mistakes, sibling comparison competition for leadership roles LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 9 FROM OVE RWHELMED TO EMPOWERED IMPACT OF STRESS ON PHYSICAL HEALTH LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 10 FROM OVE RWHELMED TO EMPOWERED Therapy techniques Therapy is like having a personal coach you can talk to to help manage stress 1 Cognitive Behavioral Therapy (CBT) Is grounded in the belief that how a person perceives events determines how they behave. Focuses on present moment thoughts and feelings Helps you identify and change negative thoughts into positive reactions to challenging situations Example; a student dealing with exam anxiety or procrastination; Change “I am going to fail” to “I studied hard and will do my best” Change “I am not good enough” to “break down tasks into smaller portions and accomplish them” LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 11 FROM OVE RWHELMED TO EMPOWERED Therapy techniques 2 Mindfulness-Based Stress Reduction (MBSR) Teaches mindfulness techniques to reduce stress and increase relaxation Focuses on inner thoughts as well as external environments. Mindfulness focuses on maintaining contact with the present moment rather than drifting off. Allows you to connect with your observing self but separate yourself from your thinking self Includes: meditation, deep breathing, relaxation , yoga to improve on quality of life. Example; a student dealing with exam anxiety Teach them mindfulness techniques like paying attention to their breath or physical sensations to help them stay calm and focused Deep breathing and meditation LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 12 FROM OVE RWHELMED TO EMPOWERED  Therapy techniques 3 Dialectical Behavior Therapy (DBT) Combines CBT with mindfulness techniques to help manage emotions and reduce stress Usually for people who experience emotions intensely Dialectical means combining opposite ideas (so accept reality but also help with changing that reality) Focuses on problem solving and acceptance-based practices Example ; a student dealing with stress from relationships Using “I” statements to express feelings and needs assertively Setting healthy boundaries Practicing active listening Doing the opposite of what your emotion is telling you “instead of isolating call that friend” Paying attention to your senses LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 13 FROM OVE RWHELMED TO EMPOWERED Healthy coping mechanisms for stress management 1. Get enough sleep 2. Exercise 3. Positive thinking 4. Practice mindfulness like deep breathing, yoga , mediation , splashing cold water on your face 5. Practice time management prioritize tasks, balance, set realistic goals, google calendar 6. Engage in self care activities that make you happy Hobbies, balanced diet , candles, etc 7. Seek help 8. Make time for friends and family 9. Spend time with nature 10. Create boundaries LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | FROM OVE RWHELMED TO EMPOWERED 14  Self evaluation activity ! Here is a small 5 question stress management quiz I created just to help reflect on your stress management (Please note it is not a scientifically validated quiz) quick stress mangement quiz by milbert namara.docx In your free time you can feel out this self-care activities sheet to see which ones you do or would like to do. self-care-assessment (therapistaid.com) LITHUANIAN UNIVERSITY OF HEALTH SCIENCES | FROM OVERWHELMED TO EMPOWERED 15  Conclusions 1 2 3 It is normal! Give yourself grace Seek help Everyone deals with stress on a Be kind to yourself Talk to counsellors , teachers , daily basis Take breaks friends , family It is important to manage the Positive thinking Youtube, google, books are stress Engage in healthy habits great resource LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 16 FROM OVE RWHELMED TO EMPOWERED  References 1. Stress (who.int) 2. The 3 Types Of Stress & How To Manage Them, From Experts | mindbodygreen 3. Stress: What It Is, Symptoms, Management & Prevention (clevelandclinic.org) 4. Therapy for Stress, Counseling for Stress Management &nd... (goodtherapy.org) 5. Stress Therapy: Techniques, Effectiveness, & More (choosingtherapy.com) 6. Stress Management | Article | Therapist Aid 7. Stress Therapy: Counseling, Techniques, How It Works (verywellhealth.com) 8. 16 Simple Ways to Relieve Stress and Anxiety (healthline.com) 9. https://youtu.be/o18I23HCQtE LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES | 17 FROM OVE RWHELMED TO EMPOWERED LITHUANIAN UNIVERSITY O F HE ALTH SCIE NCES