Reducing FISHER

Booklet technostress
fisherschool.edu.co
SCHOOL
building leaders

school@fisherschool.edu.co
 5.1 Progressive Relaxation
Techniques (Jacobson, 1929)

5.2 Breathing Techniques

5.2.1 -Daily Breathing
Exercises
Content 5.2.2 -Tips for breathing
exercises
Valeria Camila Hernández Torres
5.3 Practical exercises for brain
Practicing Organizational Psychology Author gymnastics
1 What is technostress?
Carlos Darío Morón Cuello 5.4 Practical exercises for lateral
thinking.
Rector of the Universidad del Santander Valledupar
2 Types of Technostress
6 Healthy habits
Gloria Oliveros Osorio
3 Symptoms of Technostress
Rector of Fisher School
7 Annexes

Edgar Guillermo Pulido Guerrero 4 Fun Facts

8 Bibliography

Internship Consultant Psychologist

5 Strategies to counteract
Daniela Mendoza Maestres technostress during active
breaks Period 2021-1
Psychologist of Fisher School
 1.What is
technostress?
Technostress is the negative psychological state related to the use
of ICT or the threat of its use in the future. This state is conditioned
by the perception of a mismatch between the demands and
resources related to the use of ICTs that lead to a high level of
unpleasant psychophysiological activation and the development of
negative attitudes towards ICTs (Salanova, 2003).
 1. Techno- 2.TYPES OF
5. Techno-
overload
TECHNOSTRESS uncertainty
The use of ICT forces the
worker to perform tasks faster Perception of continuous
or causes a greater amount of changes and updates of
work. technologies that require
continuous learning before new
2. Techno-invasion ICTs
4. Techno-
The use of ICT leads that its
users or the bosses or
insecurity
employers may require the
service of the worker at any Expectation that the job may be
time, so the boundaries lost, because it may be replaced
between the personal and work 3. Techno- by someone who is better at
managing the ICTs
context are lost.
complexity
It is the perception that the use
of ICT exceeds the current
capacities and abilities of the
worker and forces him to
understand and learn
3.SYMPTOMS OF
TECHNOSTRESS

Anxiety
1
Unpleasant physiological
activation that generates
Skepticism
discomfort when using an 3
Attitudes characterized by
ICT at work.
doubts about your own
importance and capacity to
Fatigue
2 use ICTs, which implies
Feelings of exhaustion.
indifference, avoidance or
Cognitive or mental fatigue.
denial of the use of
technology.

Inefficiency
4
Low self-efficacy beliefs in
the use of ICT due to lack of
knowledge.

- Not all stress
4. Fun is bad-
Facts
There are two types of stress: one positive and
the other negative. Distress is a state of psychic
tension that is experienced with discomfort
while eustress is a state of psychic tension that
favors the necessary activation to carry out
various activities. (Rodriguez, 2007, as cited in
Arias, 2012).
-Stress
and food-
According to the specification of the Adepesca
Association, consuming certain foods rich in
zinc, potassium and vitamins favor the
reduction of stress levels.
-Being stressed
makes us forget-
Stress not only affects our health, but also the
brain. That’s because learning and the
consolidation of memories takes place during
our sleep, but with the stress of insomnia it
can be reduced and make us forget about
multiple things.
-It affects our
mental and
physical health-
Over time, the ongoing tension that stress
produces can contribute to serious health
problems, such as heart disease, high blood
pressure, diabetes, and other illnesses
including mental disorders like depression or
anxiety.

Nothing is more profitable than using
breaks during working hours to make our
active pauses, therefore, we give you
several exercises that serve you to
recover energy, improve performance
and prevent stress.
5. STRATEGIES TO
COUNTERACT OBJECTIVE
Achieve high levels of relaxation through
TECHNOSTRESS DURING relaxation and stretching for each part of the
body for 5 seconds.
ACTIVE BREAKS
HEAD (FACE AND NECK)
5.1 Progressive Relaxation
Techniques (Jacobson,
1929)
Relaxation techniques are a great way
Front: Wrinkle, exerting tension over the
to help control stress. Relaxation is not
nose bridge and around the eyebrows.
just tranquility or enjoying a hobby. It is
a process that decreases the effects of
stress in your mind and body, but Eyes: Open and close. Notice the tension on
these can help us deal with everyday the eyelids and on the outside of the eyes.
stress and stress related to various
Mouth: Smile widely (or open your mouth as
health problems.
much as possible). Notice the tension on the
upper and lower lip and on both cheeks.
Then frown the lips.
Nose: Wrinkle it, exerting tension on the
bridge and holes.
Language: Press the tongue against the
palate.
Mandible: Press the teeth feeling the
tension in the side muscles of the face and
in the temples.
Neck: Stretch the neck forward and
backwards and then from right-left
(without using too much strength).
TORSO (SHOULDERS,
BACK, THORAX)
Shoulders: Raise the shoulders trying to
touch the ears and then drop them..
Chest: Inhale, inflating the chest and retain
the air for a few seconds in the lungs.
Observe tension in the chest. Exhale slowly.
Back: Bend your body slightly forward, flex
your elbows and pull your arms up and back
(without tightening your fists). Feel the tension
on your back.
EXTREMITIES (ARMS
AND LEGS)
Arms and hands: Contract, without moving,
first one arm and then the other with a tight
fist, feeling the tension in the arms, forearms
and hands.
Legs and feet: Contract the glutes and thigh
muscles first. Then stretch a leg and then the
other lifting the tip of the foot up and noticing
the tension.

5.2 Breathing techniques
Having a correct control in breathing
techniques is one of the best alternatives
in decreasing stress levels, which is why,
we give you information on different
types of breathing.
OBJECTIVE
Achieve relaxation through deep,
counted breathing techniques and
everyday exercises for about 5 minutes.
COUNTED
BREATHING
This technique consists on learning how to
breathe in a slow manner: 8 to 12 breaths
per minute (we usually breathe between
12-16 times per minute). Try to not do
them too deep and use the diaphragm
instead of breathing only through the
chest.
DEEP
BREATHING
- Bend your chest forward, relax your
shoulders and relax the eyes.
- Now place a hand on your chest and
the other in the abdomen.
- Inhale slowly and deeply over 4
seconds.
- When you do, you must pay attention
to how the hand in the abdomen rises
much more than the hand that is on the
chest.
- Hold that air for 5 seconds, and later,
exhale soundly throughout 7 seconds.
5.2.1 Everyday Breathing
Exercises
- Perform exercises in order to yawn (e.g.,
stretching, opening your mouth, chattering
your teeth, moving the lower jaw, etc.).

- Perform exercises to sigh. For example,

sigh while bending the body forward and
releasing the air.

- Smell, sigh, inhale.

- Pulling at the nose, open the nostrils

while inhaling.
 * Do a
self-check
Take a pause and evaluate the status of
your body and your mind. How is your
posture? Are you tightening your jaw? Are
you thirsty? You will be surprised for
everything you can learn about yourself
through these records if you practice them
regularly. Try introducing these mini
checkups more or less every hour. If it
works for you, you can put some kind of
alarm that reminds you to make them.
5.2.2 TIPS To perform
breathing exercises
* Count up
to 10
This exercise is a simpler variation of the
first exercise. In this case instead of
focusing on breathing, close your eyes and
focus on counting slowly up to 10. If by
any case you lost your concentration, you
must start all over with number 1. In most
cases something like this happens:
"One ... two ... three ... I have to buy milk
today. Oh, oops, I'm thinking. " - "One ...
two ... three ... four ... this is not so difficult
after all ... that's a thought! Start again." -
"One ... two ... three ... now I already have
it. I'm really concentrating now ... "
* Quick and complete
relaxation
Contracts and relax all muscles at the same
time. You can do it while sitting or
standing. It requires some experience, but
once acquired you can get a correct state
of relaxation in just a few minutes.
* Visualize
Close your eyes and imagine that you are
in a quiet room, there is no one nearby and
your phone is off. Concentrate, for
example, in the following image: water
running through a river, the noise it makes
when sliding through the rocks. (Breathe
deeply and enjoy the images in your mind.
You can imagine any other scene that is
nice to you).
 OBJECTIVE
Stimulate our mind through various exercises
that require to concentrate for 5 seconds and
5.3 Practical exercises for then repeating it for two minutes.

brain gymnastics

Brain gymnastics is a set of tools based on physical RUBBING

and mental exercises, which through the constant AND PATTING
development of them, you are able to improve the
It consists of touching your head with taps
ability to learn, increase creativity and mental
and rubbing or circling the tummy. Then,
concentration. It also increases memory, stimulates
change the hand with which the exercises
and activates the brain’s improvement in problem
are done every 5 seconds, and repeat the
solving.
process for two minutes.

It helps us keep our senses alert and it gives
us better response capacity in problem
solving. That is achieved thanks to the
constant brain stimulation, which will make
our minds be more assertive in all cognitive
processes.
NOTA
A Y B, LETTERS
TO RELIEVE STRESS:
This exercise consists of doing with the
left-hand the letter A in sign-language, and
with the right letter B.
Subsequently, switch them. Right for letter
A, left letter B, and so on. Change as fast
as you can for 1 minute and a half.
 EXTENDED ARM
AND OPEN HANDS

Extend the arms in front of you, open the

palms. Your right hand will have the palm
towards your face, and the left facing
down. Now change. Left palm up, right
down. Switch again. Change for 1 minute,
as fast as possible.

POINT
AND SHOOT!
EThe first exercise consists of forming a
pistol with your right hand and a sign that
is known as "okey" with the left hand.
EXTENDED
FINGERS
Make the greeting with the right hand
(index and middle finger together, little and
annular together) and in the left hand put
your middle finger and annular, separating
the others.

Now change, with your right hand do the Again, it begins to change. Now is the left-
okey and the gun in the other hand. Repeat hand that makes the greeting and the right
the process for 2 minutes, and increase the has the annular and middle finger together.
speed every 30 seconds.

Do it as fast as you can!

 NO
INFRACTIONS

5.4 5.4.Practical A woman left her driver's license home.

exercises for She did not stop at a level step, ignored a

signal to not cross, and was going in a
lateral thinking. contrary direction for more than three
blocks. A traffic policeman saw all this, but
Some other exercises to perform during he did nothing about it.
our active pauses, are the ones involving Why?
lateral thinking. They consist of looking
for a solution through remote strategies
of the ordinary, that is, ignoring the COAL, CARROT
logical part that we normally use to solve MAN AT AND HAT.
problems. Therefore, these exercises THE BAR
Five pieces of coal, a whole carrot and an
contribute to de-stress and be creative
A man enters a bar and asks the waiter for a elegant hat are lying in the garden. Nobody
during our day.
glass of water. Both people had never seen has lost them and they have the same
each other. Then, the waiter takes out a amount of time on the grass. How did they
weapon, aims at the man, and the man leaves arrive there?
thanking her.
Why?
THE HOLE
THE RING
AND COFFEE How much land is there in a hole that is
one meter long, one meter wide, and one
A woman drops her engagement ring inside meter deep?
the coffee. After rescuing it, she realizes that
it is not only stained, but is not even humid.
How is that possible?
 6. HEALTHY
HABITS FOR YOUR
PHYSICAL AND
MENTAL LIFE

1.A little 2. A little 3. Climb the

less salt
Every time you are going to season the salad
or any other food, think about this phrase. A
little less salt in your meals helps you prevent
cardiovascular diseases, such as a eliminate all sugar from your foods at once,
myocardial infarction or a stroke.
If you reduce the consumption of salt little by
little, you realize that with time you wont be
able to notice the difference in taste, rather
on the contrary, you will begin to appreciate
flavors of the food that you have not
distinguished before until now.
less sugar
One of the healthy habits that is the most
difficult to follow but is very effective is,
reducing sugar in meals. Do not try to
because it will be very difficult, and
furthermore you will feel frustrated if you fail.
On the contrary, just add less each time.
At the same time, you can replace white or
refined sugar with other types more natural
or healthy sweetening products, such as
honey or ecological cane sugar.
stairs walking
Try to establish a healthy habit in your life,
the one of climbing the stairs walking instead
of using the electric stairs - in public
transport/establishments - or the elevator at
home. By doing this, you will increase your
levels of physical activity without barely
noticing.

4. Walk more
At work, to the supermarket when you go
shopping, to visit your friends and family...
Whenever you can, avoid taking the car or
public transport and go for walks.
5. Hunting hugs
At least four a day. Embrace your partner,
your friends, family, children, or even hug the
trees. According to the American
psychologist Matthew Hertenstein, physical
contact between people with emotional ties
increases self-esteem and provides a feeling
of inner peace.
6.Practice your
positive attitude
Whenever you are about to say a negative
phrase, quickly stop and rephrase it in order to
be changed by a positive one. Sometimes, just
practicing the way we say things can influence
a change towards the positive. Use positive
phrases as amulets, that help you remember
that attitude when facing daily challenges.
These are only seven small things you can do
to feel better and achieve that state of physical
and mental well-being that will allow you to
improve your quality of life. If you convert
them into a habit, consciously at the beginning
and then without realizing it, healthy habits
will revert in you and, as a consequence, also
in those around you.
Life is our most precious treasure and every
action we perform has an impact on it! Are you
going to miss the opportunity to give you the
treatment you deserve? Every day counts!
7. Relax your brain
Have you heard about mindfulness? This
practice wants us to remember that
everything we do, can be done better
through relaxation. Some call it meditation,
but basically it consists of doing nothing, or
thinking anything, for ten minutes in a row.
Something that sounds so simple but it
requires practice. At home, at work or in the
subway, when it comes to getting up or at
the moment you feel overwhelmed ... stop,
close your eyes and try to leave your mind
empty for a few minutes. Just by making this
little gesture you will feel that your anxiety
levels are reduced and you start to see things
differently.
7.ANNEXES NO
INFRACTIONS

The woman was on foot. The

confusion starts because we
assume that she was driving a
vehicle due to the first sentence.
You always have to analyze the
MAN AT
problem well and do not close
THE BAR
yourself to any possibility.

The waiter realized that the man

asked water because he had the
hiccups, so the waiter decided to COAL, CARROT
give him a death scare to take it AND HAT.
away.
They are the remains of a melted
snowman.

THE RING
AND COFFEE

It was a bag of ground coffee or THE HOLE

a coffee grain.
None, is a hole. It is empty.
 8. BIBLIOGRAPHY
Del Villar, J. (2020). Propuesta de prevención
del tecnoestrés en la institución bilingüe
Fisher School (Tesis de Practicas).
Universidad de Santander, Valledupar.
Colombia.
Enciclopedia de Ejemplos (2019).
"Pensamiento Lateral". Recuperado de:
https://www.ejemplos.co/20-ejemplos-de-
pensamiento-lateral/
Gallegos, A., & L, W. (2012). Estrés laboral
en trabajadores desde el enfoque de los
sucesos vitales. Revista Cubana de la Salud
Publica, http://scielo.sld.cu/scielo.php?
script=sci_arttext&pid=S0864-
34662012000400004
Godoy, I. (2019, 15 marzo). Gimnasia
Cerebral VS Bloqueos Mentales 5 ejercicios
indispensables.
https://tec.mx/es/noticias/ciudad-
Conecta.
obregon/salud/gimnasia-cerebral-vs-
bloqueos-mentales-5-ejercicios-
indispensables
Juan, I. (2018, 29 noviembre). 17 ejercicios
mindfulness para tu rutina diaria. Intimind.
https://intimind.es/17-ejercicios-de-
mindfulness-para-tu-rutina-diaria/
Pozo, E. (2014, 26 septiembre). Ester Del
Pozo. Creatia Business.
https://creatiabusiness.com/7-ejercicios-
mindfulness-que-puedes-realizar-en-casa/
Rodríguez, A. (2014, 19 febrero). ¿Para qué
sirve la gimnasia cerebral? Utel blog.
https://www.utel.edu.mx/blog/rol-
personal/para-que-sirve-la-gimnasia-
cerebral/
Tapia, I. (s. f.). Más de 10 acertijos de
pensamiento lateral. (Con respuestas). coco
FISHER
listo. Recuperado 7 de mayo de 2021, de
https://www.cocolisto.com/pensamiento- SCHOOL
lateral-acertijos/ Construyendo líderes