Rethinking Stress Presented by Penny Chai, Psychological & - - PowerPoint PPT Presentation

Rethinking Stress

Presented by Penny Chai, Psychological & Counselling Services

A global university Western Australia | Dubai | Malaysia | Mauritius | Singapore

Introduction

• This webinar will be recorded. If you missed out any part of it, you can revisit it on

Curtin counselling webpage https://students.curtin.edu.au/personal- support/counselling-guidance/workshops/

• Please prepare pen and paper before this webinar. You can access the workbook
• nline on http://sparqtools.org/rethinkingstress/ or write down the answers on

paper as we progress.

• For those who are viewing this online, if you have any questions throughout this

webinar, please write it down on the bottom chat function and I will try to answer them at the end of the session ( if we have enough time).

Introduction

We would like to acknowledge that majority of the content of this presentation was developed by Psychologist Alia Crum and Prof Modupe Akinola at Standford University for an Interphase Stress Mindset Workshop to students from MIT university; while the videos were taken from the Rethinking Stress Toolkit at http://sparqtools.org/rethinkingstress/

*Permission for PACS to reproduce and present this workshop was sought from and granted by Alia Crum’s team via email in 2019.

Rethinking Stress Road Map

• Part 1: The Paradox of Stress & The Power of Mindset
• Part 2: Three Steps to a Stress is Enhancing Mindset
• Part 3: Applications & Integration

Video

Step 1: Watch the introductory video (3 minutes)

Part 1: The Paradox of Stress

Two Fundamentally Flawed Assumptions of Stress:

• The effects of stress are only negative
• The goal should be to avoid, manage and counteract the effects of stress.

Research shows that stress can enhance: Performance & Productivity

• Increases brain processing
• E.g. Flashing numbers for Bungee jumpers ( 30+ frames per second)
• Improves memory
• E.g. Memory increased with hand in an ice bucket
• Focuses attention
• E.g. zero-in on stressor

Stress can positively affect our performance!

Research shows that stress can improve: Health & Vitality

• Quicker recovery

– E.g. moderate stress facilitates knee surgery recovery (catabolic/anabolic)

• Enhanced immunity

– E.g. vaccinations

• Physiological toughening

– E.g. stress muscles to rebuild

Stress can makes us healthy!

Research shows that stress can facilitate: Learning & Growth

• Mental toughness
• Deeper relationships
• Greater appreciation for life

Activities

• Think about a time in your life when you performed at your highest level or

experienced significant personal growth.

• What fueled you to perform at your highest level? What motivated you to improve

and grow?

Part 1: The Power of Mindset

Mindset: A state or frame of mind that influences your response

Stress Mindset Study: Wall Street Bank

• Participants were employees at a wall street bank
• Prior to the study they assessed their:

– Stress mindset – Mood and anxiety levels – Self-perceived abilities in soft and hard skills

• During the study, they watched either the Stress is Enhancing video or the Stress is

Debilitating video

• Three weeks later they rated themselves again on mood and anxiety levels and self-

perceived abilities in soft and hard skills How does stress mindset influence mood, anxiety, and performance?

Watch a video on the power of mindset Questions to ponder:

• 1. What do you think your typical mindset about stress is? Examples: “stress is good

for me” and “stress is bad for me.”

• 2. What do you think is the most adaptive or useful mindset to have?

The Upside of Stress

Video: https://www.youtube.com/watch?v=1cfIqjWb VAE

Same stressor, two different responses

Challenge response

• Similar to body preparing for physical

exercise

• Body maximizes blood flow
• Heart beats stronger
• Blood vessels stay relaxed
• Aims to give more energy
• Emotions triggered - anxious, excited,

enthusiastic, confident

• Primary goal is to go after what you

want. Threat Response

• Similar to body preparing for physical

harm

• Blood vessels constrict to lower blood

loss

• Inflammation moves immune cells

around bloodstream

• Emotions triggered – fear, anger, doubt
• Primary goal is to protect yourself.

Challenge Response

• Students with challenge response found to score higher on exams,
• Interestingly, there is no evidence of improved performance by an

absence of stress or anxiety response,

• When you have a challenge response, your brain also learns

resilience in relation to the anxiety-provoking event (due to release

• f a particular chemical in the brain and a nerve growth factor).

How the stress response helps you rise to the challenge

• Focuses your attention
• Heightens your senses
• Increases motivation
• Mobilizes energy

Stress makes you social

So far we have two responses that our mind and body can take in response to a stressor – the threat response and the challenge response. There’s actually a third response to a stressor – the social connection response.

Stress makes you social

Oxytocin (the hug drug):

• a neuro-hormone that primes us to do things to strengthen our social relationships.
• also a stress hormone, just as much as adrenaline and cortisol are.
• motivates us to seek support when we are stressed. And to detect when people we

care about need help.

• protects cardiovascular system from damage caused by the stress response

All of these responses are enhanced by social contact and support.

Stress makes you social

When you seek support at times of stress you release more oxytocin and your stress response becomes healthier and you recover quicker. So you’re building resilience to stress by reaching out to others for help.

Summary of stress response

• The Stress Response helps us to 1) rise to the challenge, 2) connect with others, and 3)

learn and grow

• Stress responses help us to do something about it.

e.g. we get stressed when our goals are on the line, so we take action. we get stressed when our values are threatened, so we defend them. We get stressed when we need courage. We get stressed so we can connect with others. We get stressed so that we will learn from our mistakes.

• Stress response is more than a basic survival instinct. It helps us to navigate our place in the

world.

• When we understand this, the stress response is no longer something to be feared, it is

something to be appreciated, harnessed and even trusted.

Part 2: Three steps to a Stress is Enhancing Mindset

Three Steps to Managing Stress

• 1. Acknowledge Stress.

It is what it is.

• 2. Welcome Stress.

You are stressed because you are.

• 3. Utilize Stress.

Stress is designed to facilitate.

Acknowledge Stress Video

• 1. Acknowledge Stress.

It is what it is.

Written Exercise:

• 1. What is stressing you right now? Think about something that is very real for you

and that is happening right now.

• 2. What are you typical EMOTIONAL responses to this stress? What are the thoughts,

beliefs, and feelings that you have? Examples: frustration, sadness, or wanting to get rid of stress.

• 3. What are you typical BEHAVIOURAL responses to this stress? What actions do you

take or inaction do you exhibit? Examples: arguing, eating, or avoidance.

• 4. What are you typical PHYSIOLOGICAL responses to this stress? What sensations

and changes occur in your body? Examples: sleepiness, pounding heart, or stomach ache.

Three Steps to Managing Stress

• 1. Acknowledge Stress.

It is what it is.

• 2. Welcome Stress.

You are stressed because you are.

• 3. Utilize Stress.

Stress is designed to facilitate.

Three Steps to Managing Stress

• 1. Acknowledge Stress.

It is what it is.

• 2. Welcome Stress.

You are stressed because you are.

Why Welcome Stress?

• Definition of stress
• The experience or anticipation of encountering adversity or challenge in one’s

goal related efforts.

• Experience or anticipation
• E.g. Final exam
• Goal related efforts
• E.g. John isn’t doing well

When we deny stress we’re denying things we really care about

video on welcoming stress

• 2. Welcome Stress.

You are stressed because you care.

• Written exercise:
• 1. Think about how you answered the previous question, “what is stressing you right now?”
• 2. Now consider what personal values or goals are behind your stress.
• 3. Complete this sentence: “ I am stressed about this because I care about … “

“it’s just a cold night on the side of the Everest” ( Brett Logan, 2005)

Three Steps to Managing Stress

• 1. Acknowledge Stress.

It is what it is.

• 2. Welcome Stress.

You are stressed because you are.

• 3. Utilize Stress.

Stress is designed to facilitate.

Video on utilizing stress

• 3. Utilize Stress.

It is designed to facilitate

Challenge response Can we rethink our physical symptoms (sweating, heart racing, nausea)? “This is good – my body is trying to help me perform.” “I’m ready to take this challenge on!” “I’m determined to give it a go!” “My body is helping me focus my attention.” Research has demonstrated that when we interpret our signals in this way, DHEA is released in the brain which actually supports the growth of new neuronal connections (ie learning).

• 3. Utilize Stress.

It is designed to facilitate

Challenge response Can we rethink the stress response? “Stress is positive and can be harnessed.” “It improves my vitality.” “It facilitates my learning.” “It enhances my performance.” Your evaluation is the key to whether you have a threat or challenge response.

• 3. Utilize Stress.

It is designed to facilitate

• Written Exercise:

1. Return to your typical reactions ( emotional /behavioural /physiological) to stress 2. Now, consider how you answered the previous question regarding the values and goals that are behind your stress. 3. Are your typical responses to stress helping or harming your pursuit of your values and goals? 4. What changes can you make so that experiencing stress enhances your pursuit of your values and goals, rather than inhibits it? Ex: taking three deep breathes to calm your physiological responses; telling yourself that your stress means you are excited and ready for a challenge, rather than scared or unprepared; is there anyone who can help me?

• 3. Utilize Stress.

It is designed to facilitate

• Continue written Exercise:
• 5. What opportunities or insights does experiencing this stress give

you? E.g. stressful interactions with your lecturer are also

• pportunities to learn how to communicate with more powerful

people; an argument with your romantic partner is also an

• pportunity to learn more about your partner’s wants and needs

Part 3: Applications and Integration

Review of 3 steps

• 1. Acknowledge Stress.

It is what it is.

• 2. Welcome Stress.

You are stressed because you are.

• 3. Utilize Stress.

Stress is designed to facilitate.

Practical Application: Mindset Elicitation Triggers

Written exercise:

• 1. What is your daily anchor going to be? E.g. Brushing your teeth, using your keys, or

seeing a photograph on your desk.

• 2. Mark your anchor on your calendar every day for the next month
• 3. During your anchor interaction, recall the stress-is-enhancing mindset and review

the three steps to rethinking stress:

• Acknowledge stress
• Welcome stress
• Utilize stress

Examples: “I use my car and house keys each day as my anchor. When I have them in my hand I remind myself I have choice in how I react to the stresses of the day. I find it very helpful. On very bad days, I leave a set of keys on my desk as a reminder all day.”

Practical Application: Mindset Elicitation Triggers

Triggers/ Stress signals

• Physiological, behavioural and psychological signals of potential tipping points (e.g.

butterflies, speaking fast, become inpatient, turn to distractions)

• Relabel your response as a trigger to use the 3 steps to stress-is-enhancing mindset

Written exercise: 1. Review your typical responses of stress ( physiological/behavioural/emotional) 2. Which of these are your most predominant responses to stress? 3. Which of these will you use as your triggers to help you pause, go through the three steps and ask, “ is this path the best way to achieve my goal?”.

• E.g. “ I tend to eat a lot when I am stressed out. Now when I feel the urge to splurge,

I stop to think about what I might be stressed about and what emotions I may be

• avoiding. Just that awareness has helped.”

Questions?

Learn more about it

• Learn more about stress mindset interventions from Stanford University Mind &

Body Lab at https://mbl.stanford.edu/interventions-toolkits/rethink-stress- intervention Original Study Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716-733. Book: Kelly McGonical (2015). The Upside of Stress. NY: Avery.

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