Helping Manage Teacher s Stress. Dr. John A. Welmers, Jr. New Hanover County Schools November 20, 2014

Transcription

1 Helping Manage Teacher s Stress Dr. John A. Welmers, Jr. New Hanover County Schools November 20, 2014

2 What is Stress? An excess of demands made upon the adaptive capabilities of the mind and body and is seen in the form of a physical demand, a mental demand or both.

3 No Stress High Stress Relationship between Stress and Performance Yerkes-Dodson Law

4 Three Stages of Stress Whether positive or negative, physiological or psychological, the body s reaction to stress can be described by these three stages: 1. Alarm Reaction Stage - the body identifies and first reacts to the stress. In this stage the body first releases hormones that help in the defense against the stressor. 2. Resistance Stage - the body continues to resist the stressors as they persist. If the stressors continue and there is a consistent state of resistance, there is potential to move into the third and final stage. 3. Exhaustion Stage - the body and mind are no longer able to make the necessary adjustments to resist the stressors and there is physical and/or mental haustion.

5 Common Life Stressors 1. Death 2. Divorce 3. Loss of a Job 4. Starting a New Job 5. Finances 6. Getting Married or Unmarried 7. Moving 8. Chronic Illness 9. Interpersonal Conflict 10.Taking Care of an Elderly or Sick Family Member

6 Work Related Stressors 1. Being Unhappy in Your Job 2. Too Much Workload 3. Unclear Expectations 4. Dangerous Conditions 5. Insecurity About Advancement 6. Risk of Termination 7. Having to Present in Front of Colleagues 8. Facing Discrimination or Harassment

7 Impact of Prolonged Stress 60 to 8% of outpatient visits may be related to prolonged or pervasive stress Stress is linked to all leading physical causes of death heart disease, cancer, and stroke. Stress is associated with the development of most major mental health problems which are not psychotic in nature Depression, PTSD, pathologic aging, anxiety disorders, and suicidal tendencies

8 Out Reactions to Stress 1. Eating disorders 2. Muscle pains and spasms 3. Crankiness or unusual irritability 4. Excessive fatigue 5. Prolonged sadness and crying 6. Changes in eating habits, sudden weight gain or loss 7. Difficulty falling to sleep or staying asleep 8. Withdrawal from friends, family, and peers 9. Tension headaches or migraines 10. Reduced memory 11. Reduced self-esteem 12. Absenteeism

9 Controlling Individual Stress 1. Stay intellectually stimulated (mental exercise) 2. Stay physically active (physical exercise) 3. Eat right (control sugars) 4. Get enough sleep 5. Put personal issues into perspective (what's the worst that can happen) 6. Develop and maintain friendships in and out of school 7. Practice relaxation/meditation 8. Develop escape behaviors (hobbies, civic organizations, creativity) 9. Provide for own self-renewal 10. Participation in a religion

10 Benefits of Stress Reduction 1. Better Concentration and Focus 2. More Stable Moods (professionally and personally) 3. Improved Communications in Relationships 4. Better Physical Health 5. Increased Sense of Control

11 Strategies that DO NOT WORK 1. Try to be more positive 2. Everything is going to be OK 3. Just stop worrying, be happy 4. Thought avoidance or stopping 5. Avoidance through numbing 6. Anxiety reducing drugs without other support

12 Helping Others Control Stress 1. Initiate conversations and respond with empathy or sympathy. 2. Respond with enthusiasm to the slightest of good news or make good news. 3. Resist the temptation to offer a solution or fix the issue. Some issues just need to be heard. 4. Focus attention on something other than the job. 5. Ask what you can do to be helpful or just pitch in. 6. Check to see if your support or encouragement could take different forms than you typically use. 7. Give some space. 8. If you know of someone s professional growth or development, sometimes ask about it. 9. Recognize changes in others routines or personality and ask about it. 10. Recognize that there is great power in the smallest of deeds.

13 Support Yourself During Stress Bring to the forefront of your mind during stressful times: 1. No one is perfect and we are not expected to be. 2. You cannot be all things to all people all of the time. 3. Leave things undone that ought to be undone. 4. Don t spread yourself too thinly. 5. Learn to say no in a positive way. 6. Schedule time for yourself. 7. Switch off and do nothing sometimes. 8. Let it go. Guilt is a wasted feeling as there is another chance tomorrow. 9. Be your own best friend when you can t lean on one.

14 Support During Stress Practice Breathing Techniques Get into a comfortable position 2. Place one hand on your chest, one hand on your abdomen 3. Breath in : breath out Practice for 5 to 10 minutes

15 Progressive Muscle Relaxation 1. Get into a comfortable position with feet off of the floor. 2. Concentrate on a key word or physical movement. 3. Systematically tense and relax the large and the small muscle groups beginning with the head and neck and moving to the feet. 4. This technique produces a relaxation response to a key word or action by creating an awareness of muscle tension. 5. Should be practiced at home an average of minutes daily. 6. Effectively lowers heart rate, blood pressure, with improved sleep and decreased pain.