Slide 1
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Slide 2
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SPECIAL EMPHASIS IS FOR CABIN CREW AND STUDENTS
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This presentation deals with stress in general and its management with an emphasis to cabin crew and students.
WHAT DO WE UNDERSTAND BY THE WORD STRESS
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Some slides will have an arrow on them, which indicates that the respondent participation is required. Ask them to write as to what they understand by the word stress.
STRESS DEFINED
The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is that stress is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize."
The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is that stress is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize."
In short, it's what we feel when we think we've lost control of events.
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LOOSING CONTROL OF EVENTS The very sentence gives us an indication as to what we should be doing in case of stress Lets not loose control of events But this is easier said than done Hence this presentation THE STRESS MANAGEMENT
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Slide 7
Hans Selye was one of the founding fathers of stress research. His view in 1956 was that "stress is not necessarily something bad â it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental."
Hans Selye was one of the founding fathers of stress research. His view in 1956 was that "stress is not necessarily something bad â it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental."
Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative
Ask respondents as to what they have deduced from this slide. Positive stress and Negative stress.
Slide 8
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The transactional model of stress
The first thing that a person automatically does when faced with a stressful event is to appraise the situation
The first thing that a person automatically does when faced with a stressful event is to appraise the situation
One conducts a primary appraisal to determine the level of danger, the potential pain, loss or discomfort and the amount of effort that will have to be exerted to handle the situation. If no threat is perceived, no stress is felt.
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Slide 10
If a threat is perceived, an individual goes through a secondary appraisal process in which he or she examines his or her perceived available resources to cope with the problem. How a person appraises the situation is a function of past experience and perceived ability to cope with the stressor. A person selects the âbestâ solution, which is usually the least dangerous, most likely to succeed and the one for which the person has the most appropriate skills.
If a threat is perceived, an individual goes through a secondary appraisal process in which he or she examines his or her perceived available resources to cope with the problem. How a person appraises the situation is a function of past experience and perceived ability to cope with the stressor. A person selects the âbestâ solution, which is usually the least dangerous, most likely to succeed and the one for which the person has the most appropriate skills.
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Slide 11
If a person perceives that he or she can cope with the stress, positive stress is experienced. A perceived inability to fully cope with the situation leads to negative stress.
If a person perceives that he or she can cope with the stress, positive stress is experienced. A perceived inability to fully cope with the situation leads to negative stress.
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Slide 12
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POSITIVE STRESS Eustressnbsppositive stress motivates a person to cope with stressors and allows a person to perform effectively and may even increase performance Eustress generally occurs when an individual perceives that he or she has the ability to ef
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Negative stress Distressnbspnegative stress occurs when stimulation is excessive and causes fear of the situation panic anxiety or agitation Distress usually results in poorer performance and can be dangerous for flight safety Anxietynbspis stress related
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Slide 15
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Slide 16
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THE THIRD TYPE OF STRESS Remembered Stressnbspis triggered by an event that reminds an individual of a past experience that caused extreme stress or harm The actual stresscausing agent may not be present but the memory still causes the body to arouse the
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Duration of stress
Acute Stress is caused by stressors that occur for very short periods of time. Usually, an individual is able to resolve the stressful situation and return to a normal mental and physiological state. Acute stress can be positive, but extremely high levels of over-arousal for short durations can lead to exhaustion.
Acute Stress is caused by stressors that occur for very short periods of time. Usually, an individual is able to resolve the stressful situation and return to a normal mental and physiological state. Acute stress can be positive, but extremely high levels of over-arousal for short durations can lead to exhaustion.
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Chronic stress diagram
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Chronic Stressnbspis caused by a constant stream of demands risks pressures and threats that go on for significantly long periods of time Chronic stress slowly drains mental and physical resources and leaves a sense of hopelessness or inability to cope If
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of a stroke heart disease or even heart attack In extreme cases it has led to suicide The most dangerous aspect of chronic stress is that because it is prolonged an individual may stop noticing its effects even though the negative effects are still taking
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Slide 22
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Slide 23
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QUESTIONNAIRE
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Respondents will now be given a set of questionnaire to asses the level of stress that they are in . It will be a self evaluation type score interpretation.
Checking Yourself for Burnout Instructions For each statement click the button in the column that best describes you Please answer questions as you actually are rather than how you think you should be and dont worry if some questions seem to score in th
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Slide 26
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Question source is Mind Tools .com
Slide 27
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Slide 28
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1518 No sign of burnout here 1932 Little sign of burnout here unless some factors are particularly severe 3349 Be careful you may be at risk of burnout particularly if several scores are high 5059 You are at severe risk of burnout do something about thi
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Managing stress is all about taking charge taking charge of your thoughts your emotions your schedule your environment and the way you deal with problems The ultimate goal is a balanced life with time for work relationships relaxation and fun plus the re
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Slide 31
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Identify the sources of stress in your life Stress management starts with identifying the sources of stress in your life This isnt as easy as it sounds Your true sources of stress arent always obvious and its all too easy to overlook your own stressinduc
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To identify your true sources of stress look closely at your and excuses habits attitude Do you explain away stress as temporary I just have a million things going on right now even though you cant remember the last time you took a breather Do you defi
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Slide 34
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Start a stress journal A stress journal can help you identify the regular stressors in your life and the way you deal with them Each time you feel stressed keep track of it in your journal As you keep a daily log you will begin to see patterns and commo
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Look at how you currently cope with stress Think about the ways you currently manage and cope with stress in your life Your stress journal can help you identify them Are your coping strategies healthy or unhealthy helpful or unproductive Unfortunatel
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Slide 37
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Unhealthy ways of coping with stress These coping strategies may temporarily reduce stress but they cause more damage in the long run Smoking Drinking too much Overeating or under eating Zoning out for hours in front of the TV or computer Withdrawing f
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Since everyone has a unique response to stress there is no one size fits all solution to managing it No single method works for everyone or in every situation so experiment with different techniques and strategies Focus on what makes you feel calm and in
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Slide 40
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COGNITIVE RESPONSE TO STRESS
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quotCognitive restructuring involves learning how to think differently to change fundamental faulty thinking and replace it with more rational realistic and perhaps positive thinkingquot
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How to Change Your Thoughts
What is truly the worst possible outcome of a given situation?
Could this really harm me or my family?
Am I looking at this situation correctly; what proof do I have of my fears?
Can I really handle this situation even though I doubt myself?
What can I do to change this situation?
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BE A POSITIVE THINKER Constant negative thoughts bring about negative result and vice versa Being positive in attitude greatly reduces chronic stress
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Learning healthier ways to manage stress The Four As Change the situation Avoid the stressor Alter the stressornbspnbspnbspnbsp Change your reaction Adapt to the stressor Accept the stressor
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1 Avoid unnecessary stress Not all stress can be avoided and its not healthy to avoid a situation that needs to be addressed You may be surprised however by the number of stressors in your life that you can eliminate Learn how to say no Avoid people who
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Slide 47
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2 Alter the situation If you cant avoid a stressful situation try to alter it Figure out what you can do to change things so the problem doesnt present itself in the future Often this involves changing the way you communicate and operate in your daily li
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3 Adapt to the stressor If you cant change the stressor change yourself You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude Reframe problems Look at the big picturenbsp Adjust your standardsn
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Adjusting Your Attitude How you think can have a profound effect on your emotional and physical wellbeing Each time you think a negative thought about yourself your body reacts as if it were in the throes of a tensionfilled situation If you see good thin
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4 Accept the things you cant change Some sources of stress are unavoidable You cant prevent or change stressors such as the death of a loved one a serious illness or a national recession In such cases the best way to cope with stress is to accept things
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4 continued Dont try to control the uncontrollable Look for the upsidenbsp Share your feelingsnbsp Learn to forgivenbsp
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5 Make time for fun and relaxation Beyond a takecharge approach and a positive attitude you can reduce stress in your life by nurturing yourself If you regularly make time for fun and relaxation youll be in a better place to handle lifes stressors when
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Dont get so caught up in the hustle and bustle of life that you forget to take care of your own needs Nurturing yourself is a necessity not a luxury
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Healthy ways to relax and recharge Go for a walk Spend time in nature Call a good friend Sweat out tension with a good workout Write in your journal Take a long bath Light scented candles Savor a warm cup of coffee or tea Play with a pet Work in your gar
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Healthy ways to relax and recharge Set aside relaxation time Connect with others Do something you enjoy every day Keep your sense of humornbsp
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6 Adopt a healthy lifestyle
Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
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6
Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, youâll feel more relaxed and youâll sleep better.
Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, youâll feel more relaxed and youâll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Donât avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
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STRESS amp CABIN CREW
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1 Physiological
Cardiovascular: increased pulse rate, high blood pressure, chest pains
Cardiovascular: increased pulse rate, high blood pressure, chest pains
Respiratory: shortness of breath, hyperventilation, dizziness
Gastrointestinal: loss of appetite, gas pains, indigestion, diarrhea, nausea
Others: headaches, muscular tension, sleep disturbances, general weakness
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2 Psychological
Emotional: anger, guilt, mood swings and low self-esteem, depression
Emotional: anger, guilt, mood swings and low self-esteem, depression
Pessimism
Irritable temper
Loss of interest
Loss of control
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HOW THESE TWO AFFECTS THE CABIN CREW
Difficulty concentrating and reduced vigilance - easily distracted
Difficulty concentrating and reduced vigilance - easily distracted
Errors, omissions, mistakes, incorrect actions, poor judgment and memory
Tendency to cut corners, skip items and look for the easiest way out
Either slowness (due to lack of interest) or hyperactivity (due to adrenaline)
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Slide 63
Focusing on easily manageable details while ignoring serious threats
Focusing on easily manageable details while ignoring serious threats
Tendency to pass responsibility on to others
Fixation on single issues or even a mental block
Unwillingness to make decisions - decisions are postponed or take longer to make
Fewer plans and backup plans are made
Increase in risk-taking leading to an increase in the number of violations, especially when frustrated with failures
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Recognizing a stressful condition
Physical signs: cold, sweaty hands, headache, tension
Physical signs: cold, sweaty hands, headache, tension
Behavioral changes: irritability, anger, hurriedness, fixation
Speech patterns: fast, irregular, non-standard phrases, voice tone or loudness
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Dealing with longterm and chronic stress
Taking care of the physical causes of stress - These includes ensuring you get enough sleep, eat properly and exercise. Hunger and fatigue are some of the most obvious stressors, and their effects are well-known. Climbing stairs is a very good way of eliminating excess toxins in the body, and swimming helps restore equilibrium to the nervous system. Both of these activities usually can be carried out in hotels during stopovers, eliminating residual effects of stress before the next flight.
Taking care of the physical causes of stress - These includes ensuring you get enough sleep, eat properly and exercise. Hunger and fatigue are some of the most obvious stressors, and their effects are well-known. Climbing stairs is a very good way of eliminating excess toxins in the body, and swimming helps restore equilibrium to the nervous system. Both of these activities usually can be carried out in hotels during stopovers, eliminating residual effects of stress before the next flight.
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Slide 66
Continuous Professional Training - Training ensures currency and competence in all standard and emergency operating procedures.
Continuous Professional Training - Training ensures currency and competence in all standard and emergency operating procedures.
Social Interaction - It is not good to allow personal problems and worries to build up. Communicating them with others is very important as it offers partial relief and also because people may be able to offer help and advice.
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MS BEFORE FLIGHT
No consumption of alcohol at least 24 hrs before flight.
No consumption of alcohol at least 24 hrs before flight.
Get adequate sleep, switch OFF the cell phone.
Get your household chores completed before you set to get the REST.( easier said than done).
IMP: Try to eat a high protein diet. Fish, chicken, Egg. Etc. For vegetarians: Pulses, sprouted beans, and similar food.
On the day of the flight DO NOT do heavy exercise, light yoga exercises is fine.
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MS ON FLIGHT
Drink lot of fluids, preferably ONLY water. One can put couple of lemon slices in a bottle of water and keep drinking that. Replenishes the fast depleting vitamin C.
Drink lot of fluids, preferably ONLY water. One can put couple of lemon slices in a bottle of water and keep drinking that. Replenishes the fast depleting vitamin C.
Avoid tea and coffee. Green tea and black tea without milk and sugar is fine as they are antioxidants.
Eat very simple meals like yogurt,rice,and boiled veg.
IMP: TAKE MICRO BREAKS ( On L/R ops. Make yourself comfortable when taking the mandatory bunk rest)
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Slide 69
Make it a habit every time you wash your hands, to take a moment to slow down, breathe slowly and deeply, and consider your stress levels
Make it a habit every time you wash your hands, to take a moment to slow down, breathe slowly and deeply, and consider your stress levels
Remind yourself that no matter how difficult a passenger is being, itâs not personal
If things get to much, excuse yourself and ask another member of staff to step in for you
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MS AFTER FLIGHT AND ON LAYOVERS
The human body talks to its owner. Listen to your body and you can never go wrong. Eat when you feel hungry, Sleep as long as your body says that YOU SHOULD.
The human body talks to its owner. Listen to your body and you can never go wrong. Eat when you feel hungry, Sleep as long as your body says that YOU SHOULD.
Do not do heavy exercise as soon as you check in to the hotel. First eat,(If you feel hungry, which you will invariably) then sleep and then when you get up, You can.
After landing, in the hotel, try to eat a carbohydrate based diet. This will assist you to sleep faster.
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Slide 71
Maximize work-shift recovery time with wind-down relaxation techniques and again, enough sleep, exercise and good foods, and minimize alcohol consumption
Maximize work-shift recovery time with wind-down relaxation techniques and again, enough sleep, exercise and good foods, and minimize alcohol consumption
If you find yourself replaying stressful incidents, talk to your colleagues or a professional counselor
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Meditation Progressive muscle relaxation techniques and yoga are the most important ways to reduce and manage stress
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Key Points
Stress is a physiological and cognitive response to stressors that generates alertness
Stress is a physiological and cognitive response to stressors that generates alertness
In excess, stress results in a large number of side effects - both physical and mental
Stress is triggered by stressors that are either immediate threatening/challenging situations or long-term background issues
The response to a stressor depends on both its intensity and the amount of exposure time
Stress can be acute or chronic
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Key Points
Chronic stress can become so routine that you lose awareness of its presence, yet it still carries its harmful effects
Chronic stress can become so routine that you lose awareness of its presence, yet it still carries its harmful effects
The best way to reduce stress is to:
Learn to recognize the symptoms
Prepare and plan by maintaining currency and proficiency through regular training
Take care of the physical aspect: food, sleep and exercise
Keep workload under control, communicate and ask for help
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How Students Can Manage Stress
Learning to manage their time wisely. This is done by setting up a study schedule, breaking up studies into smaller chunks. In short, students are advised to formulate, with the help of their teachers and parents, study timetables and adhere to them.
Learning to manage their time wisely. This is done by setting up a study schedule, breaking up studies into smaller chunks. In short, students are advised to formulate, with the help of their teachers and parents, study timetables and adhere to them.
The student will also need to have a system of organization for note-taking, keeping track of assignments and other important papers.
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How Students Can Manage Stress
Creating a good study environment is also a great tool for stress management. Students have different study habits. While some need a completely quiet room free from interruptions, others actually study better listening to quiet music in the background. A student should pick which is best for him or her.
Determining the most appropriate learning style: whether the student is a visual, kinesthetic or auditory learner. Tailoring your study practices around your particular learning styles makes success easier to attain and keeps stress at bay.
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Slide 77
Using relaxation techniques like deep breathing, visualization or imagery, progressive muscle relaxation, meditation and yoga. Additionally, being optimistic will help students become healthier, less stressed and more successful.
Learning how to budget money, spend wisely and pay bills on time, if any, is very important for the student's survival and will lower stress levels.
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Slide 78
Lastly, students must take care of their bodies and minds by getting proper nutrition, getting some form of physical exercise and getting enough sleep. Seven hours of sleep each night is recommended for optimum body and brain function. Naps, not exceeding one hour, should also be taken when needed.
Lastly, students must take care of their bodies and minds by getting proper nutrition, getting some form of physical exercise and getting enough sleep. Seven hours of sleep each night is recommended for optimum body and brain function. Naps, not exceeding one hour, should also be taken when needed.
Following these tips will help you greatly to reduce the stress and it might even help to improve your performance on exams.
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LEAD A STRESS FREE LIFE THE END Presentation by Amlan Roy Chowdhury
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Such great presentation^^
Posted By: HIFU On: 09/16/11 10:15 PM