Kathleen Schrader DNS, RN Dean Math, Science & Engineering Irvine Valley College. 2/26/2010 Schrader, ACCCA San Francisco 2/2010 1

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1 Kathleen Schrader DNS, RN Dean Math, Science & Engineering Irvine Valley College 2/26/2010 Schrader, ACCCA San Francisco 2/2010 1

2 2/26/2010 Schrader, ACCCA San Francisco 2/2010 2

3 Stress is set of emotional, physical, and cognitive (thought) reactions to a change. Five Stage Process 1. Recognition of Demand 2. Appraisal of the Demand 3. Nervous System Mobilization 4. Response to the Threat 5. Return to Baseline 2/26/2010 Schrader, ACCCA San Francisco 2/2010 3

Reaction to life change Maybe negative (e.g. losing a job, divorce) May be positive (e.g. new job, move) Varies in intensity from high to low Based on speed, volume and nature of change Daily hassles vs.

4 Reaction to life change Maybe negative (e.g. losing a job, divorce) May be positive (e.g. new job, move) Varies in intensity from high to low Based on speed, volume and nature of change Daily hassles vs. major life changes Personal vulnerability to stress What is very stressful to one person, may not be to another 2/26/2010 Schrader, ACCCA San Francisco 2/2010 4

5 2/26/2010 Schrader, ACCCA San Francisco 2/2010 5

Score of: 10 39 Handle job stress well 40 69 Handle job stress

6 Score of: Handle job stress well Handle job stress moderately well Need Help! 2/26/2010 Schrader, ACCCA San Francisco 2/2010 6

7 2006, Center for Creative Leadership 230 upper level managers, years old 78% Males, 22% Females Respondents said: 88% work is a primary source of stress in lives 65% believe stress is higher today than 5 yrs ago 75% leadership role contributes to increased stress 2/26/2010 Schrader, ACCCA San Francisco 2/2010 7

8 Leadership Demands 28% - Lack of resources/time Do more with less and do it faster 15% - Developing Others 11% - Establish/Maintain Relationships 10% - High Expectations 10% - Personal Insecurity 2/26/2010 Schrader, ACCCA San Francisco 2/2010 8

9 Interpersonal Demands 21% - Conflict/Trust/Politics 18% - Job Constraints to Relationships 14% - Personal Insecurity 14% - Building/Maintain Relationships 10% - Style Differences 2/26/2010 Schrader, ACCCA San Francisco 2/2010 9

10 Roles Stress from Boss 24% - Lack of Respect/Support 22% - Style Differences Peers 35% - Competition/Lack of Teamwork 13% - Lack of Respect/Support Subordinates 42% - Lack of Personal Accountability Customers 63% - Unrealistic Expectations and Demand 2/26/2010 Schrader, ACCCA San Francisco 2/

11 Maddi & Khoshaba 12 year study on Illinois Bell Telephone employees Organizational change due to corporate restructure 2/3 of the people showed significant health breakdown 1/3 maintained health/performance & thrived Found they had 3 attributes: 2/26/2010 Schrader, ACCCA San Francisco 2/

12 Control Challenge Commitment Psychological Hardiness 2/26/2010 Schrader, ACCCA San Francisco 2/

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14 Score of: Exceptional Hardiness Above Average Hardiness Need Help! 2/26/2010 Schrader, ACCCA San Francisco 2/

Strong & stable belief system Sense of purpose Connection to others Know there are resources to draw on Hardy people: Deeply committed to their work Readily

15 Strong & stable belief system Sense of purpose Connection to others Know there are resources to draw on Hardy people: Deeply committed to their work Readily take responsibility Actively pursue their goals Enjoy the process of learning Proud of their accomplishments 2/26/2010 Schrader, ACCCA San Francisco 2/

16 Change generates sense of challenge Mobilized rather than defeated Hardy people: Embrace new challenges Act as catalysts in response to change View change with confidence & self-determination Continually grow from their new experiences Flexible and persistent 2/26/2010 Schrader, ACCCA San Francisco 2/

Capacity to make choices under stress Understand stress within a larger context Repertoire of positive coping skills Hardy people: Sense of personal control over their lives Strong sense of

17 Capacity to make choices under stress Understand stress within a larger context Repertoire of positive coping skills Hardy people: Sense of personal control over their lives Strong sense of autonomy/independence Feel they are "Masters of their Fate!" Take responsibility for their actions Strong will to achieve Desire to make a difference 2/26/2010 Schrader, ACCCA San Francisco 2/

18 Hardy Personality Commitment Challenge Control Mediators Cognitive Appraisal of Experience Coping Strategies Available Resiliency Under Stress Psychological Well Being Psychological Distress 2/26/2010 Schrader, ACCCA San Francisco 2/

19 We don t see the world as it is, we see it as we are. Unknown 2/26/2010 Schrader, ACCCA San Francisco 2/

20 A Activating Event Stressor B Beliefs Negative Appraisal C Consequences Stress Response 2/26/2010 Schrader, ACCCA San Francisco 2/

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22 Score of: Logical and Rational Moderately Irrational 0 19 Need Help! 2/26/2010 Schrader, ACCCA San Francisco 2/

23 A Activating Event Stressor B Beliefs Negative Appraisal C Consequences Stress Response D Disruption of Thoughts Reframing E Effective Replacement Reappraisal 2/26/2010 Schrader, ACCCA San Francisco 2/

24 1. Black and White Thinking 2. Overgeneralization 3. Catastrophizing 4. Mental Filter 5. Magnifying or Minimizing 6. Personalization and Blame 7. Labeling and Mislabeling 8. Jumping to Conclusions Mind Reading 9. Jumping to Conclusions Fortune Telling 2/26/2010 Schrader, ACCCA San Francisco 2/

25 10. Emotional Reasoning 11. Discounting the Positive 12. Hindsight Thinking 13. What If s 14. Egocentric Thinking 15. Being Right 16. Control Error 17. Change Error 18. Fairness Error 19. Heaven s Reward Thinking 20. Unrealistic Comparisons 2/26/2010 Schrader, ACCCA San Francisco 2/

26 1. Demand for Approval 2. High Self Expectations 3. Dependency 4. Helplessness 5. Emotional Control 6. Blame Proneness 7. Personal Idealism 8. Frustration Reactivity 9. Problem Avoidance 10. Discomfort Anxiety 11. Perfectionism 12. Anxious Over-Concern 13. Over-Caring 14. Fear of Losing Control 2/26/2010 Schrader, ACCCA San Francisco 2/

27 A pessimist is one who makes difficulties of his opportunities, and an optimist is one who makes opportunities of his difficulties. Harry Truman 2/26/2010 Schrader, ACCCA San Francisco 2/

1. What are my thoughts about the event? 2. What Stressful Thinking Errors could I be making? 3. What Core Beliefs do I have that may be influencing my perception of the event? 4.

28 1. What are my thoughts about the event? 2. What Stressful Thinking Errors could I be making? 3. What Core Beliefs do I have that may be influencing my perception of the event? 4. Are my thoughts on the event accurate? 5. What objective evidence/objective facts are there to support my view? 6. What alternative views are there of the event? 2/26/2010 Schrader, ACCCA San Francisco 2/

29 7. Am I underestimating my ability to cope with the event? 8. What is the worst that can happen if my view of the event is correct? 9. What actions can I take to influence the event? 10. What is the worst thing that could happen to me or my family and how does this event compare to that? 2/26/2010 Schrader, ACCCA San Francisco 2/

30 A Activating Event Stressor Write down details of the event or situation. B Beliefs Negative Appraisal Write down the negative beliefs, thoughts, images, attitudes, assumptions, or opinions about the event noted in Column A. C Consequences Stress Response Write down the emotions (e.g. stress, anxiety, anger tension, frustration, etc.) that occurred as a result of Columns A + B. D Disruption of Thoughts Reframing Write down a positive alternative thought that will dispute the automatic negative beliefs/thoughts in Column B. E Effective Replacement Reappraisal Report the effectiveness of this new stress reducing approach. Describe how it helped you deal with the stressor in Column A. 2/26/2010 Schrader, ACCCA San Francisco 2/

31 1. Optimism 2. Cognitive Flexibility 3. Moral Compass 4. Altruism 5. Role Model 6. Face Your Fears 7. Coping Skills 8. Social Network 9. Fitness 10. Laughter 2/26/2010 Schrader, ACCCA San Francisco 2/

32 Commitment: 1. Stay involved with a difficult situation, rather than backing off. Control: 2. Exert an influence on outcomes, rather than giving up. Challenge: 3. View stress and change as normal, a stimulus to growth. 2/26/2010 Schrader, ACCCA San Francisco 2/

33 Cognitive Restructuring: 4. When stress occurs, don t deny, overreact, avoid, or strike out. 5. Put stress in a broader perspective, so that it s more tolerable. 6. Analyze stress, so that you can see how best to solve it. 7. Make action plan to turn stress to your advantage, & carry it out. 2/26/2010 Schrader, ACCCA San Francisco 2/

34 Social Support: 8. Don't let conflicts with others drag on or get worse. 9. See conflict in a broader perspective, analyze your own and others roles in it. 10. Take actions to resolve each conflict replace it with a pattern of giving and receiving assistance and encouragement. 2/26/2010 Schrader, ACCCA San Francisco 2/

35 Commitment Close social bonds Supportive relationships with many caring others Development of values & life skills Promote sharing responsibilities, service to others, required helpfulness Challenge Use high warmth & low criticism style of interaction Express high, but realistic expectations for success Offer opportunities to share unique talents or gifts of child Control Set & enforce clear boundaries (rules, norms, & laws) Encourage goalsetting and mastery Provide opportunities for leadership, decision-making, and other meaningful participation 2/26/2010 Schrader, ACCCA San Francisco 2/

36 Provide Caring & Support Provide Opportunities for Meaningful Participation Set and Communicate High Expectations 2/26/2010 Schrader, ACCCA San Francisco 2/

other to do the "best possible" Provide Opportunities for Meaning Participation Believes voice is heard in classroom & school decisions Helps

37 Provide Caring & Support Feels school is a caring place Has sense of belonging Experiences school as a community See many ways to be rewarded & recognized Set & Communicate High Expectations Believes that any goal or aspiration is possible Shows confidence in self & others Encourages self & other to do the "best possible" Provide Opportunities for Meaning Participation Believes voice is heard in classroom & school decisions Helps others learn via cooperative learning, peer tutoring, etc. Exhibits selfefficiacy in taking on challenges 2/26/2010 Schrader, ACCCA San Francisco 2/

38 It is not stress that kills us, it is our reaction to it. Hans Selye 2/26/2010 Schrader, ACCCA San Francisco 2/

39 QUESTIONS? 2/26/2010 Schrader, ACCCA San Francisco 2/

Activating Event. irrational beliefs interfere with accurate perception and thus disrupt.

Activating Event. irrational beliefs interfere with accurate perception and thus disrupt. Emotions Psychology 101 Emotion & Stress Emotions are: Like Like standard operating procedures Emotions involve physiological arousal expressive behaviors experience Thoughts and Emotions Activating Event