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Managing Stress Tools to Help PAs Maintain Control

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					         Managing Stress
Tools to Help PAs Maintain Control




               Sylvia Wu
               Manager Education
               UBC Department of Pediatrics
               October 17, 2012
I do not have an affiliation        Je n’ai aucune affiliation
(financial or otherwise) with       (financière ou autre) avec une
a pharmaceutical, medical           entreprise pharmaceutique, un
device or communications            fabricant d’appareils médicaux
organization.                       ou un cabinet de communication.




                                Sylvia Wu
                                Manager Education
                                UBC Department of Pediatrics
                                October 17, 2012
                        Discuss Stress Management
                                Worksheet




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The International Conference on Residency Education   |   La conférence internationale sur la formation des résidents   4
                              What to expect today
   •  Common stressful activities in program support


   •  What is stress? Body’s stress response


   •  Recognizing Signs of Stress, Impact & Effects


   •  Causes of stress: External vs Internal


   •  Tools to help when stress is unmanageable


   •  Demonstration of breathing and cubical stretches


   •  Questions / Comments period
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                   Life is a series of stressors


       •  It’s the same for us
          all.


       •  We must work to
          preserve health and
          happiness


       •  And help others do
          the same



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                                   Stressful Activities
 •     Hassles
 •     Deadlines
 •     Demands
 •     Frustrations
 •     Conflicts




The International Conference on Residency Education   |   La conférence internationale sur la formation des résidents
                             Definition of Stress
 •  What you feel when you have to handle more than
    you are used to or more than you want to

 •  Stress is when you perceive you cannot manage or
    cope in a situation

 •  Stress is change




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                          Can Stress Be Positive?
 •     Help us perform under pressure
 •     Motivates us
 •     Helps us stay focused
 •     Keep us energetic and alert
 •     In emergencies, may save our lives




The International Conference on Residency Education   |   La conférence internationale sur la formation des résidents
                    Negative Effects of Stress

 Can cause major damage to:
                  •       Your             health
                  •       Your             mood
                  •       Your             productivity
                  •       Your             relationships
                  •       Your             quality of life



The International Conference on Residency Education   |   La conférence internationale sur la formation des résidents
                   Body’s Response to Stress




The International Conference on Residency Education   |   La conférence internationale sur la formation des résidents
                                   Symptoms of Stress




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                   STRESS!!
•  Stress is a physical,
   mental, and
   emotional response
   to life's changes and
   demands.


           www.healthlinkbc.ca
   Types stress experiences

Environmental: stress from outside our control

System: stress we experience due to
relationships

Individual : stress we experience as a result of
our feelings and thoughts,
     What does stress do to us?
•  Increased heart rate
•  Increased blood pressure
•  Increased agitation – anxiety & worry
•  Reduced ability to interact, think
   logically and soundly.
•  Long term stress – heart disease, stroke,
   compromised immune system, weight-
   gain, indigestion, chronic illness
From Surprise to Demise: three illustrations of stress
          Coping with Stress
•  Understand that life is a series of
   stressors
•  Each of us needs to protect our health
   and cope effectively with stress

        ARREST the Stress!
        Try some new Tactics
        Practice Wellness
                ARREST

Anticipate & plan for the stress – what’s
coming your way next week?
                   ARREST
Restrict the influence of the situation.
  § Are you going to let these feelings of stress
    impact or hurt others?
                  ARREST
                                  Respond calmly
                                              STOP
                                   Notice the stress
                                   ANGER? TENSION
                                              STOP
Coach yourself
“I feel angry, upset, tense and I choose to STOP these
  feelings. I am calm and capable. I can manage this
  situation.”
                    ARREST
Establish control over your body




  Use breathing & relaxation techniques we practice today
                  ARREST
Slow down, acknowledge the situation and
  find confidence

  § This is not the time to rush
  § Focus on YOU
             ARREST
Think optimistically-manage your mind

       You don’t want to be here
     but you are and you CAN cope

        You can’t change others
   but you CAN take care of yourself

         You are not a victim
     Build your
Stress-busting Skills
                       TACTICS
•    Anticipatory Planning
•    Time Management
•    Reduce Anxiety
•    Think positively
         Anticipatory Planning

•    Goals & priorities
•    Maintenance
•    Large tasks
•    Breaks
           Time Management
•    Self-monitoring
•    Scheduling
•    Breaks & rewards
•    Reviews
•    Maintenance
             Reduce Anxiety
•    Self-assertion
•    Sleep
•    Exercise
•    Relaxation
•    Quiet time
•    Friends
•    Consultation
               Positive Thinking

•    Facing anxiety
•    Success reviews
•    Thought control
•    Positive imagery
•    Self-acceptance
Thank you for taking the time

      to help yourself

    and to help others

manage and cope with stress

          Breathing & Cubicle Stretches




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                                REFERENCES – 1 of 2
   •     “Definition of Stress”, http://www.timethoughts.com/stress/definition-of-stress.htm (collected

         1/10/12)

   •     Smith, M. and Segal, R. and Segal, J. “Understanding Stress”, http://www.helpguide.org/mental/
         stress_signs.htm (collected 1/10/12)
   •     “Stress: Know the Signs”, Mental Health America, http://www.mentalhealthamerica.net/go/
         mental-health-month/stress-know-the-signs (collected 20/9/12
   •     “Managing Job Stress”, Health Link BC, http://www.healthlinkbc.ca/kb/content/special/
         ta5662spec.html (collected 20/9/12)
   •     “Stress Management”, Health Link BC, http://www.healthlinkbc.ca/kb/content/special/rlxsk.html
         (collected 25/9/12)

   •     “Stress Management – Manage Your Time”, http://www.healthlinkbc.ca/kb/content/actionset/
         av2103.html (collected 25/9/12)
   •     “Stress Management – Reducing Stress by Being Assertive”, http://www.healthlinkbc.ca/kb/
         content/actionset/av2095.html (collected 25/9/12)
   •     James-Enger, Kelly, “Stress Busting: The Four Biggest Causes of Stress in Women”, Oxygen
         Women’s Fitness, Vol. 9 Issue 10 (#86), October 2006, p. 96




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                               REFERENCES – 2 of 2
 •     UBC Land & Building Services: Cubicle Calisthenics and Workspace Yoga, 2005
 •     Willieme, Anna, “Knock the Stress Out of Your Life”, Alive Natural Health & Wellness, Issue 344, June 2011, p.
       71
 •     Graham, Tyler and Ramsey, Drew MD, “The Happiness Diet”, Prevention, January 2012, p. 53
 •     Pagan, Camille, “What Kind of Angry Are You?”, Prevention, May 2012, P. 75
 •     Caploe, Roberta, “Dr. Oz’s Secrets to Great Health”, Prevention, October 2012, p. 73




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                                        Questions?

                                     Comments?
                                       Email Sylvia Wu at swu@cw.bc.ca
                                                      or call 604-875-2328


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Help us improve.                   Aidons-nous à nous améliorer.
Your input matters.                Votre opinion compte.

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 www.royalcollege.ca/icresurveys     www.collegeroyal.ca/icresurveys
 to complete the session             afin de remplir une évaluation de
 evaluation.                         la séance.




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