STRESS MANAGEMENT. EMPHASIS ON CABIN CREW AND STUDENTS

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STRESS MANAGEMENT by AMLAN ROY CHOWDHURY
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SPECIAL EMPHASIS IS FOR CABIN CREW AND STUDENTS.
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WHAT DO WE UNDERSTAND BY THE WORD STRESS
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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." 
• 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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• Hans Selye was one of the founding fathers of
  stress research. His view in 1956 was that
  "stress is not necessarily something bad 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

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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
• 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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The transactional model of stress

• 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 best 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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The transactional model of 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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POSITIVE STRESSEustress (positive 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 effectively cope with a
stressor.
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Negative stressDistress (negative 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.Anxiety is stress related to an
unforeseen or imagined threat. It is caused by
the anticipation or perception that something
dangerous, unpleasant or harmful may be about to
occur, and the individual is fearful that he or
she will not be able to cope with the event.
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THE THIRD TYPE OF STRESSRemembered Stress is
triggered by an event that reminds an individual
of a past experience that caused extreme stress
or harm. The actual stress-causing agent may not
be present, but the memory still causes the body
to arouse the nervous system, and the stress
related to the effects of the unpleasant episode
are experienced again.
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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.

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Chronic stress diagram.
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Chronic Stress is 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 prolonged, it can have very
serious health implications such as the onset
cont..
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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 place. It becomes a
familiar sensation that is accepted as the status
quo, and a person may not take any actions to
cope with the stress, which can lead to further
problems.
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QUESTIONNAIRE.
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Checking Yourself for BurnoutInstructionsFor
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 don't worry if some questions
seem to score in the 'wrong direction'.
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15-18No sign of burnout here19-32Little sign
of burnout here, unless some factors are
particularly severe33-49Be careful you may be
at risk of burnout, particularly if several
scores are high50-59You are at severe risk of
burnout do something about this
urgently60-75You are at very severe risk of
burnout do something about this urgently
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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 resilience to hold
up under pressure and meet challenges head on.
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Identify the sources of stress in your
lifeStress 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 stress-inducing thoughts,
feelings, and behaviors. Sure, you may know that
youre constantly worried about work deadlines.
But maybe its your procrastination, rather than
the actual job demands, that leads to deadline
stress.
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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 define stress as an integral
part of your work or home life (Things are
always crazy around here) or as a part of your
personality (I have a lot of nervous energy,
thats all).Do you blame your stress on other
people or outside events, or view it as entirely
normal and unexceptional?Until you accept
responsibility for the role you play in creating
or maintaining it, your stress level will remain
outside your control.
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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 common themes. Write
downWhat caused your stress (make a guess if
youre unsure).How you felt, both physically and
emotionally.How you acted in response.What you
did to make yourself feel better.
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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? Unfortunately, many people cope
with stress in ways that compound the problem.
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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
runSmokingDrinking too muchOvereating or
under eatingZoning out for hours in front of the
TV or computerWithdrawing from friends, family,
and activitiesUsing pills or drugs to
relax      Sleeping too muchProcrastinatingFill
ing up every minute of the day to avoid facing
problemsTaking out your stress on others
(lashing out, angry outbursts, physical
violence)
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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 control.
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COGNITIVE RESPONSE TO STRESS
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"Cognitive restructuring involves learning how to
think differently, to change fundamental faulty
thinking, and replace it with more rational,
realistic, and perhaps positive thinking,"
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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 stressThe
Four AsChange the situationAvoid the
stressor.Alter the stressor.    Change your
reactionAdapt to the stressor.Accept the
stressor.
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1 Avoid unnecessary stressNot 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 stress you out. Take
control of your environment. Avoid hot-button
topics. Pare down your to-do list. 
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2 Alter the situationIf 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 lifeExpress your feelings
instead of bottling them up.Be willing to
compromise.Be more assertive.Manage your time
better. 
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3 Adapt to the stressorIf 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
picture. Adjust your standards. Focus on the
positive.
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Adjusting Your AttitudeHow you think can have a
profound effect on your emotional and physical
well-being. Each time you think a negative
thought about yourself, your body reacts as if it
were in the throes of a tension-filled situation.
If you see good things about yourself, you are
more likely to feel good the reverse is also
true. Eliminate words such as "always," "never,"
"should," and "must." These are telltale marks of
self-defeating thoughts.
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4 Accept the things you cant changeSome
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 as they are.
Acceptance may be difficult, but in the long run,
its easier than railing against a situation you
cant change.
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4 continuedDont
try to control the uncontrollable.Look for the
upside. Share your feelings. Learn to forgive. 
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5 Make time for fun and relaxationBeyond a
take-charge 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 they inevitably come.
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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 rechargeGo 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
garden.Get a massage.Curl up with a good
book.Listen to music.Watch a comedy.
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Healthy ways to relax and rechargeSet aside
relaxation time.Connect with others.Do
something you enjoy every day.Keep your sense
of humor 
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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.
• 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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• 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, youll feel more relaxed and
  youll sleep better.
• Avoid alcohol, cigarettes, and drugs. Self-medicat
  ing with alcohol or drugs may provide an easy
  escape from stress, but the relief is only
  temporary. Dont 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 CABIN CREW
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1. Physiological

• 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
• 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
• 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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HOW THESE TWO AFFECTS THE CABIN CREW

• 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
• Behavioral changes irritability, anger,
  hurriedness, fixation
• Speech patterns fast, irregular, non-standard
  phrases, voice tone or loudness

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Dealing with long-term 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.

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Dealing with long-term and chronic stress

• 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.
• 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.
• 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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MS ON FLIGHT

• 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, its 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.
• 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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MS AFTER FLIGHT AND ON LAYOVERS

• 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
• 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
• 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.
• 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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How Students Can Manage Stress

• 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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How Students Can Manage Stress

• 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 ENDPresentation
by Amlan Roy Chowdhury