Stress Management for
Financial Aid Professionals
2014 Spring Conference
Presented by Katie Harrison
SCASFAA President
Deputy Director, SC
Tuition Grants Commission
IN THIS PRESENTATION:
•What is stress?
•Why is stress so prevalent today?
•How does stress impact health?
•How can we effectively manage stress levels?
•Techniques to reduce stress in the office
WHAT IS STRESS?
Stress is the body’s response to changes that create taxing
demands on a person
•Can be positive or negative
•Can be real or perceived
•Two types of stress:
Eustress
Distress
WHAT IS STRESS?
Eustress (positive) – Marriage, Baby, New Job
•Motivates, focuses energy
•Is short-term
•Perceived as within our coping abilities
•Feels exciting
Distress (negative) – Death of a loved one, Divorce,
Hospitalization/Illness, Abuse, Unemployment, Conflict,
Demanding Circumstances
•Causes anxiety or concern
•Can be long-term or short-term
•Perceived as outside of our coping abilities
•Feels unpleasant
•Can lead to mental and physical problems
WHY IS STRESS SO
PREVALENT TODAY?
•Money/Debt
•Work-related stress (high demands, job insecurity)
•Competitive nature of educational system
•Relationship struggles
•Over-scheduling
•Worry about economy and other national issues
•Lack of support system
•Little knowledge of coping mechanisms
•Post-traumatic stress (crime victims, war veterans)
HOW DOES STRESS IMPACT HEALTH?
“Fight or flight” response automatically kicks in at the
first signs of stress, although most stressors of today’s
world are not well-suited for either fight or flight
responses (“fight” response kicks in, even though
stressor is not always life-threatening; “flight”
response not practical in most stressful situations)
Immediate physiological symptoms of distress include
an increase in blood pressure, rapid breathing and
generalized tension.
Behavioral symptoms may include overeating, loss of
appetite, drinking, smoking and other negative coping
mechanisms.
HOW DOES STRESS IMPACT HEALTH?
Prolonged stress has been linked to the following:
•Digestive problems and ulcers
•Headaches
•Sleeplessness
•Depressed mood
•More frequent and severe viral infections/illnesses
•Vaccines become less effective
•Heart disease
•High blood pressure
•Obesity
•Clinical depression and/or anxiety disorder
•Increased risk for diabetes
HOW CAN WE EFFECTIVELY
MANAGE STRESS LEVELS?
The trick to coping with stress is not to expect that you can
eliminate it; but rather, to manage the symptoms of stress.
Here are some ways:
Awareness
Breathing/Meditation
Sleep
Support Network
Exercise
Attitude
Nutrition
Sense of Humor
Time Management
Hobby/Outlet for Self-Expression
(not something that causes more stress!)
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
•Yogic Breath
•Alternate Nasal Breathing
•Neck and Shoulder Stretches
•Seated “Cat/Cow” Stretch
•Seated twists
•Hip openers
•Inversions
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
Yogic Breath (Pranayama)
Activates relaxation response
Quites the mind
Sit with feet slightly apart. Align neck, head, and spine.
Breathe normally with hands on chest; breath will be shallow
Place hands on belly and inhale slowly (four counts) through nostrils.
Allow your belly to expand and fill with air. Exhale slowly through your
nostrils (four counts). Press in to your belly slightly, “pushing” the air out.
Place left hand on chest and right hand on belly. Inhale, letting breath
begin in the belly and rise up to the chest. Exhale through your nose,
releasing your breath from your chest, then your belly. Repeat three times.
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
Alternate Nasal Breathing (Nadi Shodhana)
Helps bring the mind back to the present moment
Releases accumulated stress in the mind and body
Balances left and right hemispheres of the brain (logic/emotion)
Press “peace fingers” gently between eyebrows
Close off right nostril with thumb, four-count breath in and out of left
nostril; switch to other side; repeat four times
Close off right nostril with thumb, four-count breath in through left
nostril, close off left nostril with ring and pinky finger, four-count breath out
through right nostril ; repeat on each side four times
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
Just Breathe!
If the previous breathing techniques seem too complicated or
make you uncomfortable in any way, JUST BREATHE!
Take a few moments to yourself, close your eyes, and inhale and
exhale through your nose. As you breathe, repeat the following
phrase internally: “I am breathing in, I am breathing out.”
This will bring you to the present moment. Repeat as
necessary.
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
Neck and Shoulder Stretches
Must maintain proper, aligned posture; neck and spine in
neutral position, shoulders relaxed away from ears, knees bent
at 90 degrees, both feet flat on floor
Ear to shoulder neck stretch; switch sides
Rotate head and gaze over shoulder; switch sides
Shoulder over chest stretch; switch sides
Shoulder shrugs; repeat ten times
Upper back stretch; cross wrists and face palms toward each other, move
chin to chest, then stretch arms out in front of you; hold and release
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
Seated Cat/Cow Pose (Marjaryasana and Bitilasana)
Releases serotonin (the “feel good” chemical in your brain)
Improves circulation
Reduces back, neck, and shoulder tension
Maintain proper posture; place hands on knees
Round your back as you exhale; pull your chin, abs, and tailbone
in (make yourself as round as you can)
As you inhale, move your belly forward; arch your back and move
your heart center forward; look up if no neck issues; relax shoulders
and jaw
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
Seated Twists
Twists are known to “detox” the body
Ease tightness in the back; rejuvenate internal organs
Sit sideways on a chair (preferably with no arms)
Sit up straight and find length in your spine before you twist
Exhale as you twist to the left; bring your hands to the back of the
chair, then rotate your rib cage; always twist from your lower back
up - do not let your head go first
Use “sinking breath” as needed to deepen twist
Repeat on right side
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
Hip Openers
The hips are the body’s “junk drawers” – we hold negative
emotions and stressors in the pelvis, the largest joint in the body
Seated pigeon pose:
Make sure “sit bones” are planted firmly in chair
Flex right foot and place on left thigh, just above knee
Hold on to seat of chair and breathe in to lengthen spine
As you exhale, fold forward over bent leg, keeping spine straight at
first; then allow spine to gently round
Breathe 5-10 breaths, then switch sides
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
Hip Openers
Opening your hips (and therefore releasing accumulated
stress and “junk” takes time – does not happen overnight!)
Most effective hip opening stretches (these are not well-suited
for doing in a chair, but can be done on the floor):
Butterfly/Bound Angle
Lunges (high and low)
Warrior Poses
Lizard Pose
Pigeon Pose
Frog Pose (advanced)
*http://www.yogajournal.com/practice/2753
TECHNIQUES TO REDUCE
STRESS IN THE OFFICE
Inversions
*Do not do inversions if you are pregnant or have
glaucoma or high blood pressure*
Reverse blood flow and improve circulation
Increased immunity and illness prevention (allows lymph fluid to
move and travel to respiratory system)
Calms nervous system/activates parasympathetic nervous system
Legs up the wall/Legs up a chair (Vipirati Karani)
Keep feet flexed, legs as straight as possible, and relax hands beside
body – practice deep, steady breathing for at least five minutes
STRESS MANAGEMENT FOR
FINANCIAL AID PROFESSIONALS
BEFORE
AFTER
QUESTIONS
RESOURCES
American Psychological Association
http://www.apa.org
Mentalhelp.net
http://www.mentalhelp.net/poc/view_doc.php?type=doc&id=15644
National Institute of Mental Health
http://www.nimh.nih.gov/health/publications/stress/index.shtml
WebMD Health & Balance
http://www.webmd.com/balance/guide/tips-to-control-stress
Yoga Journal
www.yogajournal.com