Stress Management

Total Hours in Course81

Number of hours for lectures16

Number of hours for seminars and practical classes16

Independent study hours49

Date of course confirmation19.04.2021

Responsible UnitInstitute of Social Sciences and Humanities

Course developer

Sociālo un humanitāro zinātņu institūts

Kitija Kirila

Dr. oec.

Course abstract

A study course gives an idea of the multifaceted nature of the stress phenomenon, both theoretical and practical. As part of the course, when looking at stress management techniques, tools and techniques, students understand the progress of stress management processes, are able to identify stress and its manifestations, determine the level of stress, and are able to find the best methods and techniques for their individuality to develop and apply a stress management strategy.
The aim of the study course is to provide students with theoretical knowledge and practical skills in stress identification, stress management methods, in order to promote their professional and personal skills and to develop their capacity to independently develop and apply a stress management strategy to the professional environment and their personality.

Learning outcomes and their assessment

KNOWLEDGE
Knowledge and understanding of the concepts of stress, forms of expression, factors affecting stress and the effects on the private and working life and well-being of the person (own-initiative work).
Knowledge and understanding of the development of stress management strategies, stress management methods and techniques and their application (quiz).
SKILLS
Professional skills
Capable of self-analysis and evaluation (own-initiative works, workshop discussion).
Capable of identifying stress, measuring stress levels and being able to find an appropriate solution for stress assessment (works in practice, discussions in lessons, paper).
Capable of obtaining, collecting and analysing information and developing a personal stress management strategy (own-initiative work, report).
General skills
Able to perform tasks responsibly within time (paper, presentation, own-initiative work, group work).
Be able to work effectively on a team, delegate and coordinate the performance of duties. Able to take responsibility for the results of the teams' work (working in a group).
Able to present the results of the works carried out and to base their views (own-initiative work, paper, presentation).
COMPETENCE
Capable of self-formulating and critical analysis of stress management processes, stress causes and awareness of the consequences, capable of independently developing a stress management strategy (own-initiative work, paper and presentation).

Course Content(Calendar)

Full-time studies:
Program expanded content (16 hours)
1. Stress management as a component of self-management. Concept of subjective well-being. (1 hour)
2. The nature of the concept of stress understanding. Stress types. Stress identification. (1 hour)
3. Stress as a hallmark of the era. Stress in the professional and private lives of individuals. (1 hour)
4. Urgency and occupancy as hallmarks of the era. (1 hour)
5. Stressors. Causes of stress. (1 hour)
6. Stress levels and developmental stages. (1 hour)
7. Burn-out phenomenon. Internal resources of the individual and their assessment. (1 hour)
8. Stress management and management: methods, techniques and strategies (1 hour)
9. Stress management and management: case analysis. (1 hour)
10. Stress prevention and prevention: methods, techniques and strategies. (1 hour)
11. Stress prevention and prevention: case analysis. (1 hour)
12. Analysis of the individual social support network. (1 hour)
13. Constructive and destructive approaches to stress management processes. (1 hour)
14. Lifestyle. Balance between work and private life. Capacity and promotion. (1 hour)
15. Needs and basic principles for setting up an individual stress management strategy (1 hour)
16. Identification of their capabilities and capabilities. Analysis of the current position of the personality. (1 hour)

List of practical works (16 hours)
1. Assessment of subjective well-being. Defining the life position of an individual. Identifying basic areas of life. (1 hour)
2. Self-evaluation system. Awareness of the strengths and weaknesses (1 hour).
3. Identification of stress and detection of stress types. (1 hour)
4. Analysis of stressors. Determination of individual stress rate. (1 hour)
5. Analysis of the risk of burning. Self-help methods. (1 hour)
6. Basic skills for stress management. (1 hour)
7. Practical learning of stress management techniques (2 hours)
8. Analysis of stress management experience. Prospective modelling of stress management. (1 hour)
9. Analysis of the individual time budget and time use. Prioritisation (2 hours)
10. Analysis of the individual social support network. (1 hour)
11. Analysis of lifestyle and lifestyle. Healthy lifestyle components. Personal capacity analysis (1 hour)
12. Quiz: Conditions for setting up stress management strategies, impact of stress on the private and working life of a person, stress management methods and techniques and their application. (1 hour)
13. Development of a basic framework for the individual stress management strategy (1 hour)
14. Presentation of an individual stress management strategy (1 hour).

Part-time studies:
All topics specified for full time studies are accomplished, but the number of contact hours is one half of the number specified in the calendar.

Requirements for awarding credit points

A formal test is awarded if the student has attended lectures, completed and passed individual and group tasks, submitted and passed a report and made and passed a presentation.

Description of the organization and tasks of students’ independent work

Individual and group tasks, research assignments or other assignments relevant to the topics covered during classes have been completed and a formal test has been earned.

Criteria for Evaluating Learning Outcomes

Individual tasks are assessed according to the quality requirements for an assignment.

Compulsory reading

1. Greenberg M. The stress-proof brain: master your emotional response to stress using mindfulness and neuroplasticity. Oakland, CA: New Harbinger Publications, 2017.
2. Lova Dž., Hoviks K.T. Pieci soļi hroniska stresa pārvarēšanai: kā veiksmīgi risināt problēmsituācijas un krīzes. Rīga: Lietusdārzs, 2023. 213 lpp.
3. Makenna P. Stresa vadība : pārstāj raizēties un jūties labi - tūlīt pat! Rīga: Avots, 2021, 169 lpp.
4. Rība A. Laika menedžments: veiksmīgai darbībai un savas dzīves kontrolei. Rīga: Zvaigzne ABC, 2020. 127 lpp.
5. Selje H. Mana mūža stress. Rīga: Jumava, 2012. 253 lpp.
6. Sons T. Successful Stress Management. Pieejams: https://medium.com/thrive-global/successful-stress-management-c95d458a5c48
7. Stress. London: Dorling Kindersley, 2018. 224 p.
8. Taitsa Dž.L. Stress! Un ko ar to iesākt...: labsajūtas atgūšanas rokasgrāmata : stresa atiestate: kā nomierināt savu ķermeni un prātu dažu minūšu laikā. Rīga: Dienas Grāmata, 2024. 276 lpp.
9. Vidnere M. Stresa menedžments: sintoniskais stresa vadīšanas modelis. Rīga: RaKa, 2022. 206 lpp.
10. Zakriževska – Belogrudova M. Stresa anatomija. Rīga: RISEBA, 2021. 154 lpp.

Periodicals and other sources

1. Annas Psiholoģija: iepazīsti sevi un dzīvo labāk! Rīga: Žurnāls Santa, 2011. ISSN: 2243-688X
2. Biznesa Psiholoģija. Ikšķile: Saules Bite, 2006-2014. ISSN 1691-3183. Pieejams: https://biznesapsihologija.lv/
3. Psiholoģija: žurnāls. Rīga: Northen European Ecology, 2017. ISSN 2501-0174

Notes

Free-choice course for LLU basic study programmes.

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