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Book Presentation. Maraline and Zenaida April 22, 2019. The Teacher’s Ultimate Stress Mastery Guide: 77 Proven Prescriptions to Build Your Resilience. 2010 Author, Jack Singer . . .
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Book Presentation Maraline and Zenaida April 22, 2019
The Teacher’s Ultimate Stress Mastery Guide: 77 Proven Prescriptions to Build Your Resilience 2010 Author, Jack Singer . . . . . . is a professional psychologist who practices the specialties of clinical, sport, and organizational psychology. Singer is a proud member of the National Speakers Association and has been awarded diplomat status from the American Academy of Behavioral Medicine and the Psychology Division of the National Institute of Sports Professionals. He has taught in the psychology department at seven universities, including an assistant professorship at the US Air Force Academy.
“How Stress Can Kick the Health Out of You” “A large body of evidence suggests that stress-related disease emerges, predominantly, out of the fact that we so often activate a physiological system that has evolved for responding to acute physical emergencies, but we turn it on for months on end, worrying about mortgages, relationships and promotions.” Robert Sapolsky (1998)
Typical Stress Response • Blood • Perspiration • Muscles • Glucose • Heart rate • Blood pressure • Respiratory rate • Adrenalin • Cortisol • Blood clotting • Immune system
Symptoms Associated with Teacher Stress Listed in descending order: • Physical exhaustion/fatigue • Skeleto-muscular tension/pains • Heart symptoms and high blood pressure • Headaches • Digestive disorders • Respiratory difficulties • Sleep disturbances • Voice loss Stress in Teachers, Dunham and Varna, 1998
Symptoms Associated with Teacher Stress Note that: The stressors we face are not provoked by our life events. Stress comes from how we interpret and think about those events. We can set off our emergency response simply by thinking about these events or anticipating future events.
Keep in mind . . . “People are not disturbed by things, but by their perception of things.” Epictetus, Greek philosopher
Consider Common Statements “I am worried sick.” “My job is a pain in the neck.” “Sometimes I just can’t stomach this.”
The Recent Life Changes Questionnaire Take 5 minutes to go through the questionnaire. Mark the events that apply. Total your score and compare it to the given descriptors.
How to Recognize the Real Culprit: Your Internal Critic It has been estimated that about 10% of the stress people feel at any time results from recent events in their lives; but a hefty 90% of the stress results from their internal dialogue related to those events (Helmstetter, 1982, 1987).
Our Internal Critic “Our internal critic consists of persistent patterns of negative, self defeating thoughts that we quickly employ when we encounter difficult situations or events.” Jack Singer
Stress-Provoking, Distorted Self-Talk “I have so much work to do. I just can’t seem to get ahead.” “ I just don’t feel like my work is impactful.” “I have such a hard time managing my students.” “I don’t feel supported by my principal.” “My students are just horrible this year.” “I dread coming to work.”
How Can You Change Your Internal Dialogue? • It is critical to understand and take charge of your self-talk habits. • Learning about these distorted thinking patterns is the first step to making changes is our thinking.
Negative Self-Talk Patterns The author Jack Singer classifies our negative self-talk patterns into ten categories: • All or nothing • Magnification • Mind Reading • Catastrophizing • Having to be right • I should, I must, I have to • Mental filter • Overgeneralization • Blaming • Emotional Reasoning
Negative Self-Talk Patterns Look at the ten negative self talk patterns and their descriptions. Categorize your examples of “negative self-talk”. Is there a particular one that is used regularly? Do you notice any patterns?
Changing Negative Self-Talk Patterns There’s nothing either good or bad, but our thinking makes it so. William Shakespeare- Hamlet Jack Singer recommends that we practice interrupting negative thought patterns. Recall that it is estimated that 10% of stress is cause by actual events and 90% of our stress is caused by our thoughts and responses to these events. Look back at the examples of negative self-talk that you regularly hear. Take some time to write either rebuttals, questions or possible entry points.
How to Build Resistance to Stress: The Three Cs • Commitment • Control • Challenge
Humor “A person without a sense of humor is like a wagon without springs -- jostled by every pebble in the road.” Henry Ward Beecher, clergyman, abolitionist, speaker
Humor Science says laughter . . . • improves sleep • has anesthetic effects • lowers inflammation • relaxes muscles • boosts the immune system • elevates creativity • increases motivation
Humor Maraline’s Mom says, . . . “This is going to make a really funny story in a couple years.”
Humor in the Workplace • Sneak a humorous item on a meeting agenda. • Give a popsicle to the person who puts up with the most heat. • Start bad days with an improvised song. • Create your own personal stress-survival kit. • Make regular contact with a friend who makes you laugh. • Other ideas?
