Stress Presentation Phil

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Stress Presentation Phil

  1. 1. Stress Management Phil Jorn University Counseling Services 785-4014
  2. 2. Definition of Stress <ul><li>Stress is the “wear and tear” our body and mind experience as we adjust to our environment. </li></ul><ul><li>When we perceive a threat, our nervous system releases hormones which increase heart rate, blood pressure and muscle tension. This is known as the fight-or-flight response. </li></ul><ul><li>Examples- getting into an argument with your roommate, forgetting an assignment is due, giving a speech, etc. </li></ul>
  3. 3. Good and Bad Stress <ul><li>What the heck is good stress? </li></ul><ul><li>As stress increases so does performance and efficiency, but only to a point. Beyond that point performance and efficiency decreases. </li></ul><ul><li>Example-going out on a date </li></ul><ul><li>It’s important to be aware of your stress level </li></ul>
  4. 4. How do you know you’re over stressed? <ul><li>There are four areas where Stress affects you: </li></ul><ul><li>Feelings </li></ul><ul><li>Thoughts </li></ul><ul><li>Behaviors </li></ul><ul><li>Physiological response </li></ul>
  5. 5. Feelings <ul><li>Anxious </li></ul><ul><li>Irritated </li></ul><ul><li>Fear </li></ul><ul><li>Depressed </li></ul><ul><li>Angry </li></ul><ul><li>Embarrassment </li></ul>
  6. 6. Thoughts <ul><li>Negative self-talk </li></ul><ul><li>Difficulty concentrating </li></ul><ul><li>Forgetfulness </li></ul><ul><li>Dwelling on possible negative outcomes </li></ul>
  7. 7. Behaviors <ul><li>Acting impulsively </li></ul><ul><li>Difficulty speaking </li></ul><ul><li>Increased smoking or alcohol use </li></ul><ul><li>Change in appetite </li></ul><ul><li>Nervous laughter </li></ul><ul><li>Performance reduction </li></ul>
  8. 8. Physical <ul><li>Headaches </li></ul><ul><li>Sleeping problems </li></ul><ul><li>Tight muscles and/or stomach </li></ul><ul><li>Fatigue </li></ul><ul><li>Racing heart </li></ul><ul><li>Sweaty, cold hands </li></ul><ul><li>Neck and back pain </li></ul>
  9. 9. So what can I do to be psychologically healthy? <ul><ul><li>Address the three primary factors that affect your stress: </li></ul></ul><ul><ul><ul><li>Mind </li></ul></ul></ul><ul><ul><ul><li>Situation </li></ul></ul></ul><ul><ul><ul><li>Body </li></ul></ul></ul>
  10. 10. Cognitive steps that lead to Anxiety <ul><li>Anxiety is the result of future-oriented cognitions. (most common focus is on failure and/or rejection) </li></ul><ul><li>There are three cognitive steps to anxiety: </li></ul><ul><li>Something bad might happen. (produces healthy stress) </li></ul><ul><li>It must not happen. (produces unhealthy stress) </li></ul><ul><li>It would be awful if it did. (produces unhealthy stress) </li></ul>
  11. 11. MIND <ul><li>Beliefs that create unhealthy negative emotions </li></ul><ul><ul><li>Dogmatic demands </li></ul></ul><ul><ul><li>Awfulizing </li></ul></ul><ul><ul><li>Low frustration tolerance </li></ul></ul><ul><ul><li>Self/other rating </li></ul></ul><ul><li>Beliefs that create healthy emotions </li></ul><ul><ul><li>Non-dogmatic preferences </li></ul></ul><ul><ul><li>Evaluating badness </li></ul></ul><ul><ul><li>High frustration tolerance </li></ul></ul><ul><ul><li>Not globally rating self or others </li></ul></ul>“ People are disturbed not by things, but by the views which they take of them.” Epictetus, 1st century A.D.
  12. 12. Irrational vs. Rational Beliefs <ul><li>“ I must succeed!!!!!” </li></ul><ul><li>“ If I fail this test then I’m a failure” </li></ul><ul><li>“ If I don’t succeed they won’t love me” </li></ul><ul><li>“ If I fail I won’t be able to stand it” </li></ul><ul><li>“ I always get nervous, I can’t help it.” </li></ul><ul><li>“ I want to succeed but I don’t have to.” </li></ul><ul><li>If I fail a test that doesn’t make me a failure.” </li></ul><ul><li>“ I don’t need others approval.” </li></ul><ul><li>“ I don’t want to fail but if I do I can stand it.” </li></ul><ul><li>“ If I work hard I can challenge and reduce my anxiety.” </li></ul>Spend time increasing awareness of your irrational beliefs. Then work at challenging and replacing them with more flexible, rational beliefs.
  13. 13. SITUATION <ul><li>Assert yourself-Don’t be afraid to say “NO.” </li></ul><ul><li>Plan how to avoid, reduce or correct a problem in the future. </li></ul><ul><ul><li>“I haven’t failed, I’ve found 10,000 ways that don’t work.” (Ben Franklin) </li></ul></ul><ul><li>Pace yourself and schedule time to relax. </li></ul><ul><li>If appropriate remove or escape from the problem. </li></ul>
  14. 14. BODY <ul><li>Remind yourself to breath. </li></ul><ul><li>Give yourself “timeouts” to relax. </li></ul><ul><li>Refuel through sleep & good nutrition. </li></ul><ul><li>Exercise regularly. </li></ul><ul><li>Avoid caffeine, nicotine and other stress-packed chemicals. </li></ul>
  15. 15. Ways to Cope <ul><li>Change your behavior </li></ul><ul><li>Change your thinking </li></ul><ul><li>Change your lifestyle </li></ul>
  16. 16. The Importance of Time Management <ul><li>Factors Associated with College Success and Satisfaction </li></ul><ul><li>(According to Dr. Richard Light, Director of the Harvard Seminar on Assessment) </li></ul><ul><ul><li>Getting to know faculty and staff </li></ul></ul><ul><ul><li>Studying in groups </li></ul></ul><ul><ul><li>Getting Involved </li></ul></ul><ul><ul><li>Taking some major classes early </li></ul></ul><ul><ul><li>Managing time well </li></ul></ul>
  17. 17. Steps to Better Time Management <ul><li>Identify and focus on your priorities </li></ul><ul><li>Assess your current use of time </li></ul><ul><li>Work on being assertive and saying “No!” </li></ul><ul><li>Ground your goals in reality. </li></ul><ul><li>Make a “To Do” list everyday. </li></ul><ul><li>Don’t waste time agonizing. </li></ul><ul><li>Include important tasks such as sleep, eating right, exercising and relaxing. </li></ul>
  18. 18. University Counseling Services <ul><ul><li>Free and confidential counseling to Truman students </li></ul></ul><ul><ul><li>5 Full-time professional therapists </li></ul></ul><ul><ul><li>Offer individual, couples and group counseling </li></ul></ul><ul><ul><li>Open 8-5 M-F </li></ul></ul><ul><ul><li>Plus on call 7 days a week, 24 hours a day </li></ul></ul><ul><ul><li>Willing to do presentations to any group over a wide variety of topics </li></ul></ul><ul><ul><li>Referral assistance </li></ul></ul>
  19. 19. University Counseling Services <ul><li>(660) 785-4014 </li></ul><ul><li>202 Patterson (located west of Grim Hall) </li></ul><ul><li>http://ucs.truman.edu </li></ul><ul><li>[email_address] </li></ul><ul><li>THANK YOU!! </li></ul><ul><li>ANY QUESTIONS? </li></ul><ul><li>Remember: RELAX, BREATH, BE FLEXIBLE </li></ul>
  20. 22. Managing your stress <ul><li>The ABC strategy </li></ul><ul><li>A=awareness </li></ul><ul><li>What causes you stress and how do you react? </li></ul><ul><li>B=balance </li></ul><ul><li>Where’s your line between positive and negative stress? </li></ul><ul><li>C=control </li></ul><ul><li>What can you change? </li></ul>
  21. 23. Change your behavior <ul><li>Become more assertive </li></ul><ul><li>Get organized </li></ul><ul><li>Ventilation </li></ul><ul><li>Humor </li></ul><ul><li>Step away from the stressor </li></ul>
  22. 24. Assertiveness <ul><li>Traits of Assertive people </li></ul><ul><li>Respect themselves and others </li></ul><ul><li>Take responsibility for actions and choices </li></ul><ul><li>Ask openly for what they want </li></ul><ul><li>Not reliant on the approval of others </li></ul><ul><li>Allows themselves to say “no.” </li></ul>
  23. 25. Organizing your life <ul><li>Poor organization is a primary cause of stress for most people. </li></ul><ul><li>Prioritize activities in your life. </li></ul><ul><li>Set achievable goals </li></ul><ul><li>Don’t waste time making excuses </li></ul>
  24. 26. Ventilation <ul><li>Develop a support group of friends you trust. </li></ul><ul><li>Writing a diary or notes can help relieve stress </li></ul>
  25. 27. Humor <ul><li>Great way to reduce stress </li></ul><ul><li>Relieves muscular tension </li></ul><ul><li>Improve breathing </li></ul><ul><li>Pumps endorphins into the bloodstream </li></ul>
  26. 28. Take a break <ul><li>Reduces stress </li></ul><ul><li>Doesn’t solve the problem </li></ul><ul><li>Increases your ability to think logically </li></ul>
  27. 29. Change your Lifestyle <ul><li>Diet </li></ul><ul><li>Smoking and drug use </li></ul><ul><li>Exercise </li></ul><ul><li>Sleep </li></ul><ul><li>Leisure </li></ul><ul><li>Relaxation </li></ul>
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