Stress Management for Financial Aid Professionals Presented by Katie Harrison SCASFAA President Deputy Director, SC Tuition Grants Commission 2014 Spring Conference

IN THIS PRESENTATION: What is stress? Why is stress so prevalent today? How does stress impact health? How can we effectively manage stress levels? Techniques to reduce stress in the office

WHAT IS STRESS? Stress is the body’s response to changes that create taxing demands on a person Can be positive or negative Can be real or perceived Two types of stress: Eustress Distress

WHAT IS STRESS? Eustress (positive) – Marriage, Baby, New Job Motivates, focuses energy Is short-term Perceived as within our coping abilities Feels exciting Distress (negative) – Death of a loved one, Divorce, Hospitalization/Illness, Abuse, Unemployment, Conflict, Demanding Circumstances Causes anxiety or concern Can be long-term or short-term Perceived as outside of our coping abilities Feels unpleasant Can lead to mental and physical problems

WHY IS STRESS SO PREVALENT TODAY? Money/Debt Work-related stress (high demands, job insecurity) Competitive nature of educational system Relationship struggles Over-scheduling Worry about economy and other national issues Lack of support system Little knowledge of coping mechanisms Post-traumatic stress (crime victims, war veterans)

HOW DOES STRESS IMPACT HEALTH? “Fight or flight” response automatically kicks in at the first signs of stress, although most stressors of today’s world are not well-suited for either fight or flight responses (“fight” response kicks in, even though stressor is not always life-threatening; “flight” response not practical in most stressful situations) Immediate physiological symptoms of distress include an increase in blood pressure, rapid breathing and generalized tension. Behavioral symptoms may include overeating, loss of appetite, drinking, smoking and other negative coping mechanisms.

HOW DOES STRESS IMPACT HEALTH? Prolonged stress has been linked to the following: Digestive problems and ulcers Headaches Sleeplessness Depressed mood More frequent and severe viral infections/illnesses Vaccines become less effective Heart disease High blood pressure Obesity Clinical depression and/or anxiety disorder Increased risk for diabetes

HOW CAN WE EFFECTIVELY MANAGE STRESS LEVELS? The trick to coping with stress is not to expect that you can eliminate it; but rather, to manage the symptoms of stress. Here are some ways: AwarenessBreathing/Meditation SleepSupport Network ExerciseAttitude NutritionSense of Humor Time Management Hobby/Outlet for Self-Expression (not something that causes more stress!)

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Yogic Breath Alternate Nasal Breathing Neck and Shoulder Stretches Seated “Cat/Cow” Stretch Seated twists Hip openers Inversions

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Yogic Breath (Pranayama) Activates relaxation response Quites the mind  Sit with feet slightly apart. Align neck, head, and spine.  Breathe normally with hands on chest; breath will be shallow  Place hands on belly and inhale slowly (four counts) through nostrils. Allow your belly to expand and fill with air. Exhale slowly through your nostrils (four counts). Press in to your belly slightly, “pushing” the air out.  Place left hand on chest and right hand on belly. Inhale, letting breath begin in the belly and rise up to the chest. Exhale through your nose, releasing your breath from your chest, then your belly. Repeat three times.

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Alternate Nasal Breathing (Nadi Shodhana) Helps bring the mind back to the present moment Releases accumulated stress in the mind and body Balances left and right hemispheres of the brain (logic/emotion)  Press “peace fingers” gently between eyebrows  Close off right nostril with thumb, four-count breath in and out of left nostril; switch to other side; repeat four times  Close off right nostril with thumb, four-count breath in through left nostril, close off left nostril with ring and pinky finger, four-count breath out through right nostril ; repeat on each side four times

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Just Breathe! If the previous breathing techniques seem too complicated or make you uncomfortable in any way, JUST BREATHE! Take a few moments to yourself, close your eyes, and inhale and exhale through your nose. As you breathe, repeat the following phrase internally: “I am breathing in, I am breathing out.” This will bring you to the present moment. Repeat as necessary.

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Neck and Shoulder Stretches Must maintain proper, aligned posture; neck and spine in neutral position, shoulders relaxed away from ears, knees bent at 90 degrees, both feet flat on floor  Ear to shoulder neck stretch; switch sides  Rotate head and gaze over shoulder; switch sides  Shoulder over chest stretch; switch sides  Shoulder shrugs; repeat ten times  Upper back stretch; cross wrists and face palms toward each other, move chin to chest, then stretch arms out in front of you; hold and release

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Seated Cat/Cow Pose (Marjaryasana and Bitilasana) Releases serotonin (the “feel good” chemical in your brain) Improves circulation Reduces back, neck, and shoulder tension  Maintain proper posture; place hands on knees  Round your back as you exhale; pull your chin, abs, and tailbone in (make yourself as round as you can)  As you inhale, move your belly forward; arch your back and move your heart center forward; look up if no neck issues; relax shoulders and jaw

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Seated Twists Twists are known to “detox” the body Ease tightness in the back; rejuvenate internal organs  Sit sideways on a chair (preferably with no arms)  Sit up straight and find length in your spine before you twist  Exhale as you twist to the left; bring your hands to the back of the chair, then rotate your rib cage; always twist from your lower back up - do not let your head go first  Use “sinking breath” as needed to deepen twist  Repeat on right side

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Hip Openers The hips are the body’s “junk drawers” – we hold negative emotions and stressors in the pelvis, the largest joint in the body  Seated pigeon pose:  Make sure “sit bones” are planted firmly in chair  Flex right foot and place on left thigh, just above knee  Hold on to seat of chair and breathe in to lengthen spine  As you exhale, fold forward over bent leg, keeping spine straight at first; then allow spine to gently round  Breathe 5-10 breaths, then switch sides

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Hip Openers  Opening your hips (and therefore releasing accumulated stress and “junk” takes time – does not happen overnight!)  Most effective hip opening stretches (these are not well-suited for doing in a chair, but can be done on the floor):  Butterfly/Bound Angle  Lunges (high and low)  Warrior Poses  Lizard Pose  Pigeon Pose  Frog Pose (advanced) *

TECHNIQUES TO REDUCE STRESS IN THE OFFICE Inversions *Do not do inversions if you are pregnant or have glaucoma or high blood pressure* Reverse blood flow and improve circulation Increased immunity and illness prevention (allows lymph fluid to move and travel to respiratory system) Calms nervous system/activates parasympathetic nervous system  Legs up the wall/Legs up a chair (Vipirati Karani)  Keep feet flexed, legs as straight as possible, and relax hands beside body – practice deep, steady breathing for at least five minutes

STRESS MANAGEMENT FOR FINANCIAL AID PROFESSIONALS BEFORE AFTER QUESTIONS

RESOURCES American Psychological Association Mentalhelp.net National Institute of Mental Health WebMD Health & Balance Yoga Journal