MENTORSHIP PROGRAM

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MENTORSHIP PROGRAM

Stress Management
Time of Session
(1-1.5 hours)

Topics covered in the session

Introduction of Topic
Signs and types of stress
Methods to cope with stress
CONTENT
ONTENT

Objectives
• Understand the concept of Stress Management
• Methods to cope with stress
Pre-reading for Mentor
Lesson Plan on Stress Management For College Students (reference)
Pre-reading for Mentee / Assignments Due
Read up about either one of the following topics, and present your views for 10 minutes along with a powerpoint presentation or a
short note on the same
• Armenia-Azerbaijan conflict
• Ziegarnik effect

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SESSION FLOW
Action Item Time
Mentee to present views on the pre-researched topic along with a PowerPoint presentation or note 10 min

1 Discuss on the following topics - (content provided) 10 min

What is Stress?
Signs and Symptoms

2 Discuss on the following topics - (content provided) 30 min

Methods of Coping with Stress
Stress Diary
Meditation
Create Stress-Free Surrounding
Inverted U Model

3 Activities 15 min

4 Session Wrap-up: reflect on what 5 min

You Did
You Learnt
You found interesting
Questions about content

5 Session Feedback Post Session

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WHAT IS STRESS?

The most commonly accepted definition of stress 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 when we think we’ve lost control of events.

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SIGNS OF STRESS

Everyone reacts to stress differently. However, some common signs and symptoms of the fight or flight responses include:

•Frequent headaches.
•Cold or sweaty hands and feet.
•Frequent heartburn, stomach pain, or nausea.
•Panic attacks.
•Excessive sleeping or insomnia.
•Persistent difficulty concentrating.
•Obsessive or compulsive behaviors.
•Social withdrawal or isolation.
•Constant fatigue.
•Irritability and angry episodes.
•Significant weight gain or loss.
•Consistent feelings of being overwhelmed or overloaded

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TYPES OF STRESS

Dr Karl Albrecht, a management consultant and conference speaker based in California, is a pioneer in the development
of stress-reduction training for business people. He defined four common types of stress in his 1979 book, "
Stress and the Manager.“

Albrecht's four common types of stress are:

• Time Stress
• Anticipatory Stress
• Situational Stress
• Encounter Stress

Refer to notes below

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METHODS OF DEALING WITH STRESS

1.Stress Diary
2.Meditation
3.Create Stress-Free Space
4.The Inverted U-Model

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STRESS DIARY

Template for Creating a Stress Diary

Time: 10 mins

• Note down all the events that occur and the different types of stress
that you experience during that occurrence.
• Analyze the feeling during each stressful event
• Highlight frequently occurring stress and then with the help of
the diary identify the situational pattern causing this.
• Also, understand the level of pressure wherein you can be the
happiest.
• Read Article for better understanding of Stress Diary

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MEDITATION

• It is often possible to feel stressed out in our work space which affects our both our physical as well as our mental
health in a negative manner.

• Meditation is one the oldest techniques that have been adapted in various work space across spectrums by
individuals.

• It is said to relieve stress and energize your body and mind periodically.

• This could involve the basic technique of choosing a calm place, sitting firm yet relaxed and taking deep breathes
for at least 5-10 minutes.

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CREATE STREE FREE SPACE

Work Space stress can come from any physical conditions that you perceive as irritating, frustrating, uncomfortable or
unpleasant. These variables can be altered according to your needs, which include

• Improve the lighting

• Avoid loud background noise
• Clean and uncluttered office space are a few

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THE INVERTED U MODEL

The Inverted-U model (also known as the Yerkes-Dodson Law), was

created by psychologists Robert Yerkes and John Dodson as long ago as
1908. It shows the relationship between pressure and performance.

According to this model, most individuals

 Give their best performance when they are under moderate levels of
pressure. This is where they enter the “flow” wherein they are
sufficiently motivated to work hard.

 Whereas, their performance level drops when they are under high
or low levels of pressure.

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THE INVERTED U MODEL

The Four Influencers

The shape of the inverted -U curve shown in figure is for illustration only - in reality, the shape of the curve will depend on the
situation and the person itself.
There are four main influencers that can affect this. They are:

1. Skill Level
2. Personality
3. Trait Anxiety
4. Task Complexity

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ACTIVITY 1

Creating affirmations
Time : 10 mins
An affirmation is simply a statement of what you want. They are most effective if they are personal, positive and in the present tense.
Also they need to be practiced, so try saying them several times a day, out loud if possible.

Here are a couple of examples:

• I am healthy.
• I work well with many different kinds of people.
• I have friends who love me.
• I try hard.
• I am a loving son, daughter, etc.
Now you write 3 positive affirmations for yourself. Remember – personal, positive and present tense!
1. 2. 3.. .

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FURTHUR READING

1.Dealing with difficult people

2.Job Analysis
3.Burn-out self-test
4.TED TALK with a different perspective about stress - how it can be helpful more
than harmful (video)

RESOURCES

1. Mind Tools

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THANK YOU

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