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Stress Management: Getting Through the
Job Search
Amy Hume
Discussion Session #72
How do you know when you’re stressed?
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
What is stress? Fight or flight 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
Types of stress Eustress
– Good stress from motivating or inspiring situations
Neustress – Stimuli that have no consequential
effect
Distress – Nick name “stress,” includes acute and
chronic stress
What triggers stress? Bioecological triggers
Psychointrapersonal influences
Social influences
Why do we care if we’re stressed?
Why do we care if we’re stressed?
Stress can help, or hinder our performance
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
What makes the job search stressful?
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
Effective stress management Understand reactions to stress
Use several coping techniques
Use relaxation techniques
Evaluate effectiveness and adapt
Ways to cope with stress
What have you tried before?
Methods of coping with stress Awareness and information
Methods of coping with stress Awareness and information
Action or behavior
Methods of coping with stress Awareness and information
Action or behavior
Relaxation
Awareness and information Journal writing
Art therapy
Humor therapy
Information seeking
Cognitive restructuring
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
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
Action or behavior change Assertiveness training
Social engineering
Communication skills
Social support
Time management
Time management Roadblocks
– 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
Skills of time management Prioritizing Scheduling Execution Managing
interruptions
Allowing for personal time each day
Organization Decision-making Delegation
Relaxation techniques
YogaMassage therapyPet therapyNutrition and exerciseMental imagery and visualization Music therapy
Intercept the stress response and return the body and the mind to physiological homeostasis
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
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!
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
Evaluation questionsA. Strongly agreeB. AgreeC. DisagreeD. Strongly disagreeE. Don’t know
1. I found the presentation of material easy to understand.
2. This Advantage session increased my knowledge on the subject presented.
3. I will be able to use some of the information from this Advantage session in the future.
4. The presenter was well prepared for this Advantage session.
5. This presentation should be repeated in future semesters.
#72
Tuesday, Sept. 21