Stress Management
CDR Mark Mittauer
Enabling Objectives
Identify causes of stressDiscuss the harmful effects of stressDiscuss how to eliminate avoidable
sources of stressDiscuss how to adjust to unavoidable
sources of stress
Enabling Objectives (cont.)
Discuss techniques for improving assertiveness
Discuss techniques for better anger management
Describe and practice three stress management exercises
Causes of Stress
What are sources of stress in your life?Stress may result from daily hassles Stress may result from major life eventsStress may result from welcome life
events (e.g., promotion, marriage)CHANGE is a major source of stress
Harmful Effects of Stress
Illness - infections, cancer progression, high blood pressure, obesity from overeating, heart disease, ulcers
Fatigue - that may lead to mistakes and injury or death
Useful Stress
Stress can be helpful when it motivates us to accomplish a task now!
Symptoms of Stress
PhysicalEmotional CognitiveBehavioral
Physical Symptoms of Stress
muscle tensionheadache fatigue sleep problemsgastrointestinal problemshigh blood pressure
Emotional Symptoms of Stress
irritability arguing anxiety depression lack of enjoyment mood swings suicidal thoughts homicidal thoughts
Cognitive Symptoms of Stress
inattentiondistractibility forgetfulnessconfusionpoor concentration
Behavioral Symptoms of Stress
social isolation work problems conflicts with coworkers, friends, and loved
ones unhealthy habits - overeating, alcohol misuse,
nicotine use, caffeine misuse, workaholism aviator: conflicts with peers, disregarding rules
and checklists
Better Stress Coping
Eliminate avoidable causes of stressHandle unavoidable causes of stress
more effectively
Avoidable Causes of Stress
NicotineAlcoholOvereatingCaffeineSleep problems
Nicotine
Chewing tobacco (“dip”) can cause mouth or lip cancer
Exhaled “secondhand” smoke can cause lung cancer, heart disease, and respiratory infections in nonsmoking bystanders
Smokers miss twice as much work as nonsmokers due to illness
Nicotine (cont.)
The medical effects of nicotine use should be well known
Children exposed to smoke develop colds, ear infections, asthma, bronchitis, and pneumonia
To stop smoking - talk to a medical department representative about smoking cessation classes and nicotine replacement products
Alcohol
Medical problems from alcoholism - depression, liver disease, ulcers, high blood pressure
Almost one half of sailors who suicide are drunk
A blood alcohol level of .15 increases your chance of a car wreck 24 times
NATOPS 3710.7Q: no alcohol within 12 hours of flight planning; no hangover!
Alcohol (cont.)
Drinking only two drinks at bedtime causes less restful sleep - leading to fatigue the next day
If you drink too much - talk to your command DAPA or medical department representative, or visit Alcoholics Anonymous (AA)
Overeating
Medical problems from overeating - obesity, high blood pressure, diabetes, heart disease, stroke, high lipid levels
Strict dieting or fasting does not result in sustained weight loss - your metabolism slows and you regain weight when you resume “normal” eating
Overeaters’ Anonymous may help
Overeating (cont.)
Commercial weight reduction programs and diets are costly and no more effective
Eat three meals a day - to avoid evening binges Select a high fiber, low fat diet Cut calories by using sugar substitutes, sugar-free
sodas, fat-free salad dressing, and skim milk; avoid gravy, deserts
Healthy snacks - carrots, celery, pickles, lettuce, fruit
Caffeine
Caffeine increases your alertness for several hours - but then causes increased fatigue
Health problems from caffeine use - high blood pressure, anxiety, irritability, withdrawal headaches, sleep problems
Insomnia may result from any caffeine use after noon
Mountain Dew, chocolate, and tea have caffeine
Caffeine (cont.)
Decrease your caffeine intake to two or less cups of coffee (or the equivalent) per day
Decrease your caffeine use by eliminating one cup of coffee from your daily intake every few days
Sleep Problems
80% of Americans do not get enough sleep Poor sleep causes fatigue, irritability,
depression, work inefficiency, and accidents Optimal sleep - 8 to 8.5 hours per night
(need minimum of 5 hours to avoid performance difficulties - especially for sedentary persons making complex decisions or needing to be attentive)
More Sleep Facts:
Causes of fatigue:
1) sleep debt
2) circadian rhythm disruption
3) prolonged effort (mental, physical)Myths about sleep:
1) cannot “bank” sleep
2) wakeful rest does not replace sleep
Even More Sleep Facts:
Symptoms of sleep deprivation:
1) hallucinations (REM intrudes into day)
2) excessive yawning
3) impaired concentration and memory
4) head bobbing (due to “microsleep”) Remedy for sleep deprivation:
1) caffeine
2) naps for 60 minutes max (if longer, allow 20 minutes to reach alert state)
How to Improve Sleep
avoid heavy exercise and alcohol before bed avoid caffeine use after noon go to bed and awaken at the same time if unable to fall in 30 minutes, arise and read until you
feel sleepy avoid naps longer than 30 - 60 minutes relax for 30 to 60 minutes before bedtime relaxation techniques may induce sleep do not check your alarm clock during night
How to Approach Unavoidable Stress
Try specific stress management techniques discussed later
Change your outlook on how you view stress
Specific Stress Management Techniques
Talk to someone (friend, chaplain, mentor, Family Service Center counselor, flight surgeon)
Create a support network of friends Schedule fun activities - noncompetitive hobby,
reading, music, sightseeing Schedule down time when you have no other
activities planned Introduce spirituality into your life
Specific Techniques (cont.)
Volunteer to help someone - your life will feel meaningful
Aerobic Exercise (biking, running, walking, swimming, aerobics) at least 30 minutes three times a week - improves mood and mental alertness and relieves tension
Unclutter your brain - keep an appointment book; write down tasks and prioritize them
Allow extra time (arise 10 minutes earlier)
Improve Time Management
review your calendar and list of tasks daily prioritize your tasks tackle difficult or irksome tasks first have an agenda for meetings - develop time limits for
each agenda item avoid taking office work home work efficiently - you do not have to complete all
tasks perfectly make a “plan of attack” and set milestones
Reduce Job Stress
Remember that your job is important (hull technician example)
Be cheerful - the world will not end if you are grim and serious all the time!
Praise your coworkers often - with formal and informal awards
Take “fun breaks” at work - talk to someone or review pictures of momentos of fun times
Reduce Job Stress (cont.)
Divide the work day into “time chunks” Plan a fun activity after work Delegate work to others If you fall behind, request help and inform your
supervisor Set limits on what you are asked to do Establish realistic goals If you feel overwhelmed, do something!
Change Your Outlook on Stress
When you feel stressed - take a break, breathe slowly, walk around
View life as a challenge or opportunity to excel - and not as a crisis
When something goes wrong - think of three ways the situation could be worse
Live life “one day at a time” - do not dwell on past mistakes, worry about the future, or wait (miserably) for future happiness
Change Your Outlook (cont.)
Learn to enjoy the simple pleasures of life Do not wait for others to make you happy
(maintain an internal locus of control) You cannot control how you feel - but you can
control what you do with those feelings and how long you keep them (example: when you are angry, do something fun after 30 minutes)
Find the positive part of every situation
Change Your Outlook (cont.)
Stop wasting time worrying - develop a plan to approach the problem and do something
Be prepared to wait - carry book to read, a portable cassette player, or hobby materials
Be wary of “the grass is always greener” syndrome before you leave your current situation
Always have a back-up plan Decide now what is really important
Faulty Thinking Causes Stress
Catastrophizing - anticipating a terrible outcome; overexagerating the importance of a situation
“I can’t stand it” - deciding that you cannot handle a situation, without trying
- alternative: “I can handle this!” “Should” statements
e.g. “I should always be happy”
- alternative: “I’m human. I am allowed to
make a mistake or have a bad day.”
Faulty Thinking (cont.)
“Beating yourself up” about past mistakes that you cannot change
Worrying about situations over which you have no control, or cannot change
e.g., “If only I had 20/20 vision” Overgeneralizing - viewing one negative event as
predicting a never-ending pattern of defeat
e.g., “My girlfriend dumped me. I will never date again!”
Faulty Thinking (cont.)
Emotional reasoning - thinking, “I feel it, so it must be true.”
e.g., “I am anxious today, so something terrible will happen!”
Personalizing - blaming yourself for something that is not your fault
Fairness fallacy - becoming angry when something disappoints you because you think, “life is supposed to be fair!”
How to Correct Faulty Thinking
Recognize your faulty thought patternsReplace irrational ideas with more
accurate and realistic ideas
Anger Management
You can choose to control how you express your anger (others won’t respect you if you curse, yell, or use violence - and you are too important to let situations control you)
Speak calmly when disagreeing If you are about to lose control - count to
“10” slowly, breathe deeply, and walk away if necessary
Anger Management (cont.)
Set limits on how long you choose to be angry - then do something nice for yourself
When you disagree with someone, stick to the present issue (and avoid dredging up past hurts)
Criticize someone’s behavior, not their character
Assertiveness/Better Communication
Ask for what you desire Refuse a “tasker” if you do not really want to
do it, or if you lack the time to do it well When you make a request, give a reason Be specific with your request (tell the receiver
exactly what you want done) Be a good listener - give your full attention,
show interest, and summarize what you heard
Relaxation Techniques
Slow deep breathingProgressive muscle relaxationGuided imagery
Slow Deep Breathing
Inhale slowly through your mouth or nose for 5 seconds, while allowing your stomach to push out
Without pausing, exhale slowly for 5 seconds, and tell yourself to relax
Perform this techniques for at least 5 minutes whenever you feel stressed, angry, anxious, overwhelmed, or unable to sleep
Progressive Muscle Relaxation
Sit in a comfortable chair or lie downPractice slow deep breathing for
several minutesThen, tighten and relax each major
muscle group in turn (you may choose to relax each muscle group twice)
Guided Imagery
Practice slow deep breathing for several minutes
Then, practice progressive muscle relaxationFinally, imagine yourself in a pleasant,
relaxing setting (example, the beach)Use all of your senses to observe your
surroundings
Any Questions?
Finis