1. Hannah Kelliher
Gissel Lopez-Rivera
Courtney Newman
Amy Player-Smith

2. Introduction
• Self care is essential for those in the helping
professions for many reasons.
• There are multiple ways to maintain self care.
This presentation we will talk about:
o Goal Setting
o Time Management
o Eating Healthy
o Fitness
o Stress Reduction

3. Training Agenda
Introduction: 15 minutes
Goal Setting: 1 hour
Time Management: 1 hour and 30 minutes
Healthy Eating: 1 hour
Fitness: 30 minutes
Break for Lunch
Stress Reduction: 2 hours
Conclusion: 15 minutes

4. Goal Setting
• Why Goal Set?
• Creates a plan for the future
• A way of measuring your success
• Hold yourself accountable
• Deeper level of thinking on where you
would like to be and how you will get there
• Long Term Goals Vs. Short Term Goals

5. SMART Goal Setting
S- Specific - Clearly define what you are trying
to do and why
M - Measurable - How will you determine that
you have been successful?
A - Attainable - Is this goal possible to
complete?
R - Realistic & Relevant - What are you willing and
able to do? Challenging, but not overwhelming
T - Timely - How long will it take you to complete
this goal
Reference:
GPS LifePlan (2012), Goal Setting Workshop. Retrieved from: http://gpslifeplanmn.com/goalWorkshop/

6. Let’s Set Some Goals
Long Term Short Term
Academic
Professional
Creative
Financial
Entertainment
Health
Environmental
Community

7. What is Time Management?
According to Psychology Today, “Time management is
the ability to plan and control how you spend the
hours in your day to effectively accomplish your
goals” (para 1).
Reference:
Psychology Today (2014), Time management skills. Retrieved from:
http://www.psychologytoday.com/basics/time-management

8. Why is Time Management Important?
•Time is limited
•Accomplish more with less
effort
•Make better decisions
•Be more successful
•Learn more
•Reduce stress
•Higher quality of work
•Creates discipline
•Generally makes you happier,
more successful, and allows
you to live a more fulfilling
life all around.
Reference: Appointment-Plus (2014). 9 simple reasons why time management is important. Retrieved from:
http://www.appointment-plus.com/articles/why_time_management_is_important.php

9. Time Management Activity
Reference: Indiana University-Purdue University Indianapolis: Health and Wellness Center
http://studentaffairs.iupui.edu/health-wellness/counseling-psychology/self-
help/stress.shtml

10. Healthy Eating

11. Nutritious Snacks-Under 200 Calories
 Bananas and nuts
 Whole Wheat Crackers and Peanut Butter
 Fruit
 Popcorn with parmesan
 Instant Oatmeal
 Mini pitas with hummus
 Snack bars
 Veggies with ranch
 Hard-boiled eggs
 Pita chip and Guacamole Salsa
 Cucumber and feta
http://www.cookinglight.com/eating-smart/smart-choices/healthy-office-snacks-00400000065105/page15.html

12. Fitness
Take 10-15 Minute Breaks
Deskercise
Stretch
Optimal Posture and Core Stretch
Get Up and Move

13. Stress Reduction
According to the American Institute
of Stress, the term “stress” was
first coined by Hans Selye in 1936
to mean, “the non-specific
response of the body to any
demand for change” (Stress.org,
2014).
Reference:
The American Institute of Stress. (2014). Retrieved from http://www.stress.org/what-is-stress/#sthash.No1QEit3.dpuf

14. What is Stress?
Although we tend to think of stress as caused by external events, events
in themselves are not stressful. Rather, it is the way in which we interpret
and react to events that makes them stressful. People differ dramatically in
the type of events they interpret as stressful and the way in which they
respond to such stress. For example, speaking in public can be stressful for
some people and relaxing for others.
Reference:
State University of New York at Buffalo, Counseling Services. Stress Management. 2014. Retrieved from http://ub-
counseling.buffalo.edu/stressmanagement.shtml
Stress can be anything that poses
a threat to our physical,
psychological, or mental well
being.

15. Symptoms of Stress
There are several signs and symptoms that you may notice when you are
experiencing stress. These signs and symptoms fall into four categories:
Feelings, Thoughts, Behavior, and Physiology. When you are under stress,
you may experience one or more of the following:
Behavior Physiology
Feelings Thoughts
stuttering and other speech difficulties,
crying for no apparent reason, acting
impulsively, startling easily, grinding your
teeth, losing your appetite or overeating
perspiration, increased heartbeat,
trembling, nervous ticks, dryness of
throat/mouth, tiring easily, urinating
frequently, sleeping problems, headaches
anxious, scared, irritable, moody low self-esteem, fear of failure, inability to
concentrate, embarrassing easily, worrying
about the future, forgetfulness

16. Causes of Stress
Both positive and negative events in one's life can be stressful. However, major
life changes are the greatest contributors of stress for most people.
Major Life Changes that can
be Stressful:
● Geographic mobility
● Going to college
● Marriage
● Pregnancy
● New job/ responsibilities
● Divorce
● Death of a loved one
● Being fired from your job
● Structural/departmental change
Environmental Events that
can be Stressful:
● Time pressure
● Competition
● Financial problems
● Noise
● Disappointments

17. How to Reduce Stress
Many stresses can be changed, eliminated, or minimized. Here are some things
you can do to reduce your level of stress:
Become aware of your own reactions to stress.
Reinforce positive self-statements.
Focus on your good qualities and accomplishments.
Avoid unnecessary competition.
Develop assertive behaviors.
Recognize and accept your limits. Remember that everyone is unique and
different.

18. How to Reduce Stress Cont’d
 Learn to use your time wisely:
o Evaluate how you are budgeting your time.
o Plan ahead and avoid procrastination.
o Make a weekly schedule and try to follow it.
 Set realistic goals.
 Set priorities.
 Practice relaxation techniques.
 Exercise regularly.
 Eat a balanced diet daily.
 Get a hobby or two. Relax and have fun.

19. Your Life Well
Replenish
Refuel
Refill
Time
Energy
Attention

20. Conclusion
• To be effective Student Affairs professionals one must
utilize self care.
• Self care includes: Stress reduction, time management,
goal setting, and healthy eating to name a few.
• The outline for a training we completed will be useful for
all offices across campuses nationwide to help promote
self-care of it’s employees.