1. Stress Management: Getting Through the Job Search
Amy Hume
Discussion Session #72

2. How do you know when you’re stressed?

3. What is stress?
The inability to cope with a perceived (real or imagined) threat to one’s mental, physical, emotional, and spiritual well-being, which results in a series of physiological responses and adaptations.
Perceived
Perceived (Hawaii example, page 5)

4. What is stress? Fight or flight response Same response
Stimuli from senses are sent to the brain
Brain deciphers it as a threat or not
If threat, body systems are activated for defense or escape, and stay activated until threat is over
Body returns to homeostasis
Same response
Whether threat is real or imagined
Whether physical threat, or threat to the ego
Think of a dill pickle
Think of chewing on aluminum foil
Think of nails on a chalkboard

5. Types of stress Eustress Neustress Distress
Good stress from motivating or inspiring situations
Neustress
Stimuli that have no consequential effect
Distress
Nick name “stress,” includes acute and chronic stress
Eustress
Good stress from motivating or inspiring situations (falling in love)

6. What triggers stress? Bioecological triggers
Psychointrapersonal influences
Social influences
Bioecological triggers (seasonal affective disorder)
Psychointrapersonal influences (most of our stressors – the thoughts, values, beliefs, attitudes, and perceptions that we hold and use)
Social influences (overcrowding, socioeconomics)

7. Why do we care if we’re stressed?
Stress can help, or hinder our performance (Yerkes-Dodson Curve, page 7)

8. Why do we care if we’re stressed?
Stress can help, or hinder our performance
Stress can help, or hinder our performance (Yerkes-Dodson Curve, page 7)

9. Why do we care if we’re stressed?
Stress can help, or hinder our performance
Between 70 and 80% of all disease and illness is stress-related
Stress can help, or hinder our performance (Yerkes-Dodson Curve, page 7)

10. What makes the job search stressful?
List from class

11. What makes the job search stressful?
Myth that you can (or must) continue in the lifestyle of your parents
Uncertainty
Being judged
Performing in interviews
Financial pressures
Rejection
Getting the job
Having to eliminate options
Change in environment, activities
Separation from social groups
Pressure from family
Fear of the unknown (new workplace, new boss)
Fear of failure
Deadlines / procrastination
List from class

12. Effective stress management
Understand reactions to stress
Use several coping techniques
Use relaxation techniques
Evaluate effectiveness and adapt
Understand the mental and physical reactions to perceived stress
Using several coping techniques to resolve the causes of stress
Regular practice of relaxation techniques
Regular evaluation of the effectiveness of coping and relaxation

13. Ways to cope with stress- +
Coping strategies can be positive or negative
Positive strategies help you THRIVE in the face of adversity
Negative strategies perpetuate or worsen stress (avoidance, worrying, aggression, self-destructive addictive behaviors)

14. What have you tried before?

15. Methods of coping with stress
Awareness and information
Emphasize increased awareness and information processing
Emphasize a course of action or behavior change
Relaxation techniques

16. Methods of coping with stress
Awareness and information
Action or behavior
Emphasize increased awareness and information processing
Emphasize a course of action or behavior change
Relaxation techniques

17. Methods of coping with stress
Awareness and information
Action or behavior
Relaxation
Emphasize increased awareness and information processing
Emphasize a course of action or behavior change
Relaxation techniques

18. Awareness and information
Journal writing
Art therapy
Humor therapy
Information seeking
Cognitive restructuring

19. Cognitive restructuring
You interpret and classify all stimuli
Exaggerated interpretation is “cognitive distortion”
You can change your perception to reduce stress
Patterns of thinking are learned, and become habits
Key: you are able to choose your thoughts, to alter your thinking process and to adopt new perspectives
You interpret all stimuli and classify as negative, neutral, or positive (PERCEPTION)
When the interpretation is exaggerated, it is “cognitive distortion”
You can change your perception from a negative one to a neutral or positive one, thus reducing stress
Patterns of thinking are learned, and turn into habits
Pessimism
Catastrophizing
Blaming
Perfectionism
Polarized thinking
Victimization
Also known as attitude adjustment, reframing, or re-labeling
Key: you have the ability to choose your thoughts, to alter your thinking process and to adopt new perspectives

20. Cognitive restructuring
More information
Albert Ellis, all work on Rational Emotive Therapy
Victor Frankl, Man’s Search for Meaning
Martin Seligman, Learned Optimism
Norman Vincent Peale, The Power of Positive Thinking

21. Action or behavior change
Assertiveness training
Social engineering
Communication skills
Social support
Time management
Social engineering (following a path of least resistance without avoidance; reorganize and manipulate factors and elements in the environment to your best advantage)

22. Time management Roadblocks Myths about time management Workaholism
Multitasking
Procrastination
Perfectionism
Can’t-say-no-ism
Myths about time management
Time is adjustable, not fixed
Time-management techniques do not work
Being organized is boring – longing for the rush of crisis
Time management
Defined as the ability to prioritize, schedule, and execute responsibilities to personal satisfaction

23. Skills of time management
Prioritizing
Scheduling
Execution
Managing interruptions
Allowing for personal time each day
Organization
Decision-making
Delegation

24. Relaxation techniques
Intercept the stress response and return the body and the mind to physiological homeostasis
Yoga
Massage therapy
Pet therapy
Nutrition and exercise
Mental imagery and visualization
Music therapy
Primary purpose is to intercept the stress response and return the body and the mind to physiological homeostasis
Mental imagery and visualization (examples from page 365)
Music therapy (play Fanfare for the Common man)

25. Relaxation techniques
Diaphragmatic breathing
Easiest method of relaxation
Can do it anywhere
Practice!
Meditation
Oldest relaxation technique known
Increased concentration and awareness
Being in the moment; clears the mind
Progressive muscular relaxation

26. Progressive muscular relaxation
Muscle tension is the most common symptom of stress
Can’t be simultaneously tense and relaxed
Learn the difference to be better able to achieve relaxation
Focuses the mind during practice
Practice!

27. Key points to remember
Coping techniques are SKILLS that improve with practice
No single technique will fix everything
Fill your toolbox so you can choose the most effective technique for the situation

28. Evaluation questions #72 Tuesday, Sept. 21
Strongly agree
Agree
Disagree
Strongly disagree
Don’t know
I found the presentation of material easy to understand.
This Advantage session increased my knowledge on the subject presented.
I will be able to use some of the information from this Advantage session in the future.
The presenter was well prepared for this Advantage session.
This presentation should be repeated in future semesters.
#72
Tuesday, Sept. 21