Recognizing and Managing
Stress
Rosan Gomperts
Director, Faculty Staff Help Center
Emotional Intelligence
• Refers to the capacity for recognizing our
own feelings and those of others, for
motivating ourselves and for managing
emotions well in ourselves and in our
relationships.
From ‘Working With Emotional Intelligence’ Daniel Goleman
Stress Triggers
• Work as a microcosm of life:
• Family/Relationship Aspects
• Overlapping Demands
• Working Definition of Stress Fred Luskin Stress Free for Good
The balance between what you have
to do and the resources you have to do it with
Stress Triggers
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Health concerns
Financial difficulties
Relationship difficulties
Divorce or changes in personal life
Changes in your work life
Issues with children/step-children
Major change/event in personal life
Victim of crime or accident
Change in responsibilities
Difficulties with boss or co-workers
Bereavement
Legal issues
Family problems
Types of Stress
• TYPE 1 STRESS - Immediate and identifiable;
the bodily sensations from a traffic accident,
shocking news etc. the fight or flight response:
the effects are typically dramatic and also fairly
short-lived
• TYPE 2 STRESS - The source may be unclear,
not immediate and sometimes not recognizable;
chronic conflict or overwork, continuous worry
etc. effects are on-going and long-term.
Physical Symptoms of Stress
Fatigue
Headaches
Weight gain/loss
High BP
Nervousness
Cold hands/feet
Chest pain
Diarrhea
Nausea
Palpitations
Angina
Upset Stomach
Neck aches
Shortness of breath
Muscle pain
Sweaty palms
Increased heart rate
Perspiration
Dizziness
Trembling
Sleep Disturbances
Hypersensitivity
Unexplained itching
Others???
Cognitive
Symptoms of Stress
Poor concentration
Errors/Accidents
Calculation difficulties
Decreased decision
making
Irrational thinking
Distortion
Memory loss/ability to
retain information
Forgetfulness
Paranoia
Limited Attention Span
Decreased problem
solving ability
Others???
Behavioral
Symptoms of Stress
Anger
Withdrawal
Compulsive overeating
Escapist drinking/drug
use
Absenteeism/lateness
to work
Continual use of
sedative/tranquilizer
Irritability
Relationship problems
Changes in sleeping
habits
Increased smoking
Emotional outburst
Desk Rage
Others???
Managing Work Related
Stress
ACCEPTANCE
• Recognize and accept that it is a difficult time -take extra care of self:
Positive vs. negative coping strategies
Health- notice and respond to stress warning
signs/ Healthy life style habits: good diet,
adequate rest and exercise
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Practice self compassion
Talk
Write
– What Else helps?
What is Depression
• Depression is a common mental disorder that presents
with:
– Feeling of sadness
– Loss of interest or pleasure
– Feelings of guilt or low self-worth
– Disturbed sleep or appetite
– Low energy
– Poor concentration
– Feeling Hopeless
These problems can become chronic or recurrent and
lead to substantial impairments in an individual's ability
to take care of his or her everyday responsibilities
What depression may look like in
the workplace:
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Slumping performance at work.
Poor timekeeping.
Frequent headaches or backaches.
Constant tiredness or low energy.
Loss of motivation, or drive.
Poor concentration, attention to detail.
Withdrawal from social contact.
Unusual displays of emotion—irritability or
tearfulness, outbursts or tantrums.
• May look like “a negative attitude” on the job.
Research
 TOO MUCH STRESS IS BAD FOR PEOPLE
 People who practice these ten exercises did
not just get relief from stress but an increased
sense of positive well-being, meaning they
felt more able to connect with people, had a
greater ability to experience pleasure and an
improved sense of meaning and purpose.
Three Main Concepts
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ACCORDING TO LUSKIN’S
RESEARCH
1. Know what matters to you in your life
and live true to those things
2. Appreciate the beauty and good in
your life.
3. Stop complaining about the little stuff
Ideas For Coping
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Deep Breathing
Progressive Muscle Relaxation
A Little Easy to Learn Meditation
Making an Appointment with a
Professional
• Taking a MBSR (Mindfulness Based Stress Reduction)
course
• Others?