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Stress Management: in tough times. Linda Hancock FNP, PhD VCU Student Health Services & The Wellness Resource Center lhancock@vcu.edu. STRESS Continuum. Good stress distress impairment. STRESS. Docs Docs. Paradox.

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Stress management in tough times l.jpg

StressManagement:in tough times.

Linda Hancock FNP, PhD

VCU Student Health Services

&

The Wellness Resource Center

lhancock@vcu.edu


Stress continuum l.jpg

STRESS Continuum

Good stressdistress

impairment

STRESS


Docs docs l.jpg
DocsDocs

Paradox


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The “Paradox of Medicine”:Balancing between the fact that people are mostly the same & yet uniquely different.

The “Bell Curve”

Individuals are all “Genetic Snowflakes”



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What do you predict might cause you stress this year?


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2 types ofStressors & Strategies/Service

HR probably has programs

Time management, conflict resolution,etc,

  • Things you

    can change

  • Things you

    can NOT

    change

Problem Focused Strategies

Emotion Focused Strategies

Strategies like those presented in this lecture!


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LEARN Stress ManagementEmotion Focused Strategies

  • L

  • E

  • A

  • R

  • N

  • S


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LEARN Stress Management

  • Laugh

  • E

  • A

  • R

  • N

  • S


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Cultures, Humor & Medicine

  • Greeks – home of the comediane

  • Native Americans… Clown Doctors

  • Voltaire:

    • “The Art of Medicine consists of amusing the patient while nature cures the disease.”

  • Medicine today?


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Think of humor as atool for your LIFE SKILLS tool box!!!

  • Humor is a skill you can learn…

    just like physical exam and history taking and writing prescriptions


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There is noMindbody disconnect

MINDBODY

MIND

BODY


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Smile Study

  • Waitresses

  • Nurses

  • 7-11 Clerks

  • VCU employees?


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What is humor?

  • An attitude toward life.

  • Taking your work seriously…

    but yourself lightly.

  • Humor is healthy.

  • Humor connects us to others!

  • It makes us MORE effective!


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Set a mental Channelfor humor!

  • Look for humor each day.

  • At conferences… write down the serious stuff… but write down the jokes and funny stuff too!

  • People laugh just as much at borrowed humor as they will your own.

  • Start a humor file… and go through it often.

  • Find humor on the INTERNET!

  • For life skills education, decide on your main points FIRST then think about how humor can be added to make it memorable.


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LEARN Stress Management

  • Laugh

  • Exercise

  • A

  • R

  • N

  • S



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Exercise is the all purposeweigh stabilizerde-stressorsleep aid&study focus aid


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LEARN Stress Management

  • Laugh

  • Exercise

  • Attitude

  • R

  • N

  • S


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It’s not what happens to you that matters, it’s your ATTITUDE toward what happens that matters.


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Re-framing is ATTITUDE toward what happens that matters.a learnable skill!


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Example ATTITUDE toward what happens that matters.: What if you fail a test?

A.D.G.O

Another Darn Growth Opportunity


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“Success is the ability to move from one failure to another with no loss of enthusiasm.”-Winston Churchill


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Chinese another with no loss of enthusiasm.”ProverbGood event, bad event… who knows?


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Get some perspective another with no loss of enthusiasm.”


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LEARN Stress Management another with no loss of enthusiasm.”

  • Laugh

  • Exercise

  • Attitude

  • Relax/Rest in H.P.

  • N

  • S


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Relax in your higher power…. another with no loss of enthusiasm.”

Whether you know it or not, the universe is unfolding as it should.


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RELAX & R another with no loss of enthusiasm.”emember! You are a worthwhile person and good people love you.

Don’t sweat the small stuff… and hey, most if it is small stuff.


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What relaxes you the most? another with no loss of enthusiasm.”

Recent studies on mindfulness and academic grades


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Mindfulness another with no loss of enthusiasm.”

  • Be present to the present

  • Let go of all the baggage from the past.

  • Don’t take on all the worries of the future.

  • Just breath and be in the peace of the moment.


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LEARN Stress Management another with no loss of enthusiasm.”

  • Laugh

  • Exercise

  • Attitude

  • Relax/Rest in H.P.

  • Nutrition

  • S


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If all you eat is junk food… another with no loss of enthusiasm.”


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Get some fruit, veggies and protein another with no loss of enthusiasm.”


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LEARNS: Stress Management another with no loss of enthusiasm.”

  • Laugh

  • Exercise

  • Attitude

  • Relax/Rest in H.P.

  • Nutrition

  • S ???


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LEARNS: Stress Management another with no loss of enthusiasm.”

  • Laugh

  • Exercise

  • Attitude

  • Relax/Rest in H.P.

  • Nutrition

  • Sleep/Sex/Substances


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Sleep is another with no loss of enthusiasm.”not optional!


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The jar another with no loss of enthusiasm.”


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UCLA Study another with no loss of enthusiasm.”2005 Taylor et al, Journal of Psych Science

  • 80 UCLA undergrads randomly assigned to

    2 groups

    1. Intervention group taught “value affirmation” and reflected on values they found important to them

    • Could be spiritual, secular, political social,

      2. Control group answered questions about values they said were unimportant to them

      GIVEN A STRESSFUL TASK TO COMPLETE…

      blood tested immediately after and 45 minutes later

  • Those who reflected on values they considered meaningful had significantly lower cortisol levels both immediately after a stressful event and 45 minutes later


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Confused? another with no loss of enthusiasm.”

My point is…Emotion focused stress management is a skill you can learn!