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 online 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 Threat Response • Similar to body preparing for physical • Similar to body preparing for physical exercise harm • Body maximizes blood flow • Blood vessels constrict to lower blood loss • Heart beats stronger • Inflammation moves immune cells • Blood vessels stay relaxed around bloodstream • Aims to give more energy • Emotions triggered – fear, anger, doubt • Emotions triggered - anxious, excited, • Primary goal is to protect yourself. enthusiastic, confident • Primary goal is to go after what you want.
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 of 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
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