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