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Stress and caps
The document discusses signs and symptoms of stress in three categories: emotional features, cognitive features, and behavioral/physical features. It then discusses factors that can cause stress and provides examples of both healthy and unhealthy coping mechanisms for dealing with stress. Finally, it provides information about the IUPUI Counseling and Psychological Services (CAPS) department, including the services offered and contact details.
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Stress and caps
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- 2. How do you know when you are stressed?
- 3. Stress Emotional features Moody Short fused Irritable Lonely Demanding Emotional outbursts Depressed Dissatisfied Anxious Worried Lack of humor Tearful Hostile Apathetic Nervous
- 4. Stress Cognitive features Forgetful Lack of interest Inattentive Unusual dreams Distracted Belief things always go Poor judgment wrong Disorganized Prolonged thoughts of Confused boredom Unclear perceptions Fearful thoughts
- 5. Stress Behavioral & Physical features Sleep changes GI disturbances Eating disturbances Muscle tension Increased substance use Cold hands Avoidance of tasks and Rapid breathing others Rapid heart rate Nervous laughter Shaking Frequent illness Fatigue Allergies Inability to relax Headaches/pain Relationship conflicts Sexual problems
- 6. What makes youstressed?
- 7. Good Stress orBad Stress? Death of spouse Marriage/Marital reconciliation Divorce/Marital separation Pregnancy Jail term Change in financial state Death of a close family member Change to different line of work Personal injury or illness Change in responsibilities at work Major mortgage Outstanding personal achievement Death of close friend Begin or end school Foreclosure of mortgage or loan Change in living conditions Son or daughter leaving home Change in work hours or conditions Trouble with boss Change in social activities Dismissal from work Vacation Change in health of family member To complete Stress Test: Click Holmes-Rahe Social Adjustment Scale
- 8. Stress… …develops when external demands or pressures tax or strain the internal resources
- 9. Stress vs. performance Yerkes Dodson Law
- 10. Stress Impairing Performance? “choking”on a free-throw Blowing a test you studied hard for Forgetting a speech Missing your lines in a play Going blank while playing music Forgetting equations on a math test Any of these sound familiar???
- 11. How do youmanage stress?
- 12. Un-Healthy Coping Consumingtoo much caffeine Smoking Drinking in excess Compulsive spending Emotional eating Using drugs Defensiveness Blame others/avoid responsibility Act out/passive aggressive
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- 15. What is Important? Imagine having led a long and fulfilling life… What would you remember? What would you value? Imagine being told you have 6 months left on this planet… How would you spend your time? What would you want to do or experience?
- 16. Wellness Wheel Occupational Vocational Career Emotional Intellectual Sexuality Creativity Relationships Informational Skills Physical Spiritual Fitness Values Nutrition Ethics Self-Care Safety Social Family Community Environmental
- 17. There are only24 hours in a day… You are human – with only so much energy…. Sometimes you just have to say….
- 18. Self-Care Being Healthy
- 19. Social and EmotionalSupport Who to talk to… about what ?
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- 21. ThoughtsEvent Emotions and Thoughts Behavior Interpretation Emotion
- 22. Challenging Limited Thinking Feeling Event Thoughts Alternative Feeling Thought Angry – 60 No wave He ignored He was in a Neutral from me hurry and didn’t friend see me Sad – 80 No call She doesn’t I know she was Disappointed - Angry - 70 from really like me busy this 50 friend weekend Upset – 90 Poor test I’m going to This is the first Upset - 50 score flunk out of exam. I need to school study more next time.
- 23. Limited-Thinking Patterns Filtering – focus on negatives Polarized Thinking – all or nothing Overgeneralization – globalization Mind Reading – know what others think Catastrophizing – visualize disaster Magnifying- exaggerate intensity Personalization – all about me Shoulds – ironclad rules
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- 25. Relaxation Techniques Deep Breathing Muscle Relaxation Visualization Click these links for exercises: 2-Minute Stress Relaxation Technique Additional techniques
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- 27. For More Information… Checkout our Website: www.thegatekeyper.info
- 29. Campus Resources IUPUI Counseling and Psychological Services (CAPS)
- 30. What is CAPS? CAPSprovides direct professional psychological services, including crisis response, counseling, assessment, psychiatric, and referral, that are accessible to, and provide for, the general well- being of all IUPUI students. Services also include consultation to the campus community and training experiences for graduate student counselors.
- 31. CAPS Services Individual Counseling Relationship Counseling Anxiety/Phobias Depression Group Counseling Eating Disorders Various groups available Grief/Loss Parenting Relationships Evaluation and Testing Stress & Time Management ADHD Study Skills Test Anxiety Learning Disorders Trauma/Recovery Substance Abuse Developmental
- 32. Confidentiality CAPSoperates according to the legal mandates of mental health care. Therefore, all information is confidential. CAPS records are not a part of any academic or university record. No information is released from CAPS without the written consent of the client, except as mandated by law.
- 33. Fees Initial Fee $15 Individual Session Fee $10 (7+) Couples Session Fee $30 Intake & Evaluation Free Group Counseling Free CAPS accepts payment by cash, check, credit/debit card or Bursar billing.
- 34. Contact Us WalkerPlaza, Suite 220 719 Indiana Ave Indianapolis, Indiana 46202 Phone: 317-274-2548 Fax: 317-278-0948 E-mail: capsindy@iupui.edu Hours: Monday through Friday 9:00 a.m. through 5:00 p.m. Tues, Wed, and Thurs evening by appointment only.
Editor's Notes
- #2 Hi I’m Alley Damree Director of The Gatekeyper Life Coaching and Counselling Services For the next few minutes, we are going to talk about stress Stress is an unavoidable part of being human We are going to talk more about what it is How it effects you And how to deal with it
- #3 Think about times when you’ve been stressed… How did you know? What did it feel like? How did others know you were stressed? Take a moment and make a brief list about what happens for you when you are stressed
- #4 As you look at your own list, you might notice some things that are considered “emotional” signs of stress For example, some people feel anxious and worried While others feel irritable or angry Still others might feel overwhelmed or depressed
- #5 In addition to the emotions You might have also listed things like being forgetful or being confused For many people, it is hard to pay attention and to think logically when stress levels are high So, when you are stressed, it is harder to think – and it’s harder to learn
- #6 Stress also impacts how we feel physically Do you have headaches or neck tension when you are under a lot of stress? Stress is known to suppress the immune system – we are more likely to get the flu, colds, or other illnesses when under stress We might also notice difficulty breathing or rapid heart rates This is called the fight or flight response So – stress effects all aspects of our being The mind, the body, and the emotions
- #7 So, you know what it is like to feel stressed What are the things that make you stressed? Write down a few of your biggest stressors
- #8 Take a look at your list Many times when we think about stressors, we think about the “bad stuff” Things that we don’t particularly find enjoyable Like problems at work, the death of a family member But – “good stuff” can also cause stress A new relationship is enjoyable and exciting But is also takes time and energy --- and can cause stress Starting college – an exciting new phase of your life And something that can and will be stressful Good stuff and bad stuff – It’s all stress You can click on the bottom of the page to take a stress test
- #9 A definition that captures this idea is the following Stress develops when external demands or pressures strain the internal resources Basically – when the demands are more than you have the energy to do Whether the demands are “good” or “bad” – they require our energy and take our resources They cause stress
- #10 But stress isn’t all bad From our friends in sports psychology we have learned that there is actually an optimal level of stress If you are asleep – no stress – then performance is poor whether it is running a race or taking an exam if you are asleep, you probably won’t perform well As stress increases – we become more alert – and performance gets better To a point – when we are too stressed, performance declines You can think of the left side of the curve as getting psyched up And the right side of the curve as getting psyched out The goal is to regulate stress at the optimal level of performance
- #11 Here are some examples of stress impairing performance Any of these ever happen to you? Getting psyched out or choking? This is exactly what happens when we experience test anxiety or performance anxiety
- #12 So, in order to perform best Whether taking a test, playing sports, performing musically, or on a first date We can do better if we know how to manage our stress Take a moment and think about how you manage your stress
- #13 Are some of your stress management techniques less than healthy? Loading up on caffeine – while it may keep you awake, it also makes it more difficult to regulate your stress level Getting that caffeine buzz that is a little too much - And then crashing Do you just give up and go shopping to relieve the stress? Then the bill comes How about over-eating? Drinking too much alcohol or using other drugs? Avoiding others? Yelling at people? While these behaviors temporarily might be an outlet for stress – repeatedly or in excess, they can have some pretty negative consequences….
- #14 So what are some healthy ways to deal with stress?
- #15 One way to manage stress is to effectively manage your time But that doesn’t just mean filling every hour of your planner There is a little more to it than that
- #16 If you think about everything you have to do – it probably feels a little overwhelming One key component of time management is prioritizing – deciding what is most important Sometimes that is hard to do – so - I’d like you to try something Imagine for a moment that it is many years from now and you have led a long and fulfilling life And you are taking a moment to reminisce – looking back over your life What would you remember? What would you value? What was important? Write down a few things that stand out for you Now – see yourself as you are today Imagine that you have been told that for some reason you have six months left on this planet How would you spend your time? What would you want to do or experience? How would you spend that six months? Write down what comes to mind You have just identified your values or priorities – there are no right or wrong answers – these are the things that are important to you
- #17 Looking at things in a slightly different way People that study healthy living have identified some key areas In order to be “balanced” and content, most of us need to spend some time addressing the six areas listed above You might notice that some of the things you identified as important in the prior exercise fit in various parts of the pie chart It’s not all about intellectual and occupational roles Physical health, emotional intimacy, connectedness, and values are also very important to feeling truly human It can be helpful to identify what you would like your life to be like in each of these six areas – 5 years from now, 10 years from now, today If you take time to identify your goals for each area – write them down – then you can use that to help you manage your time
- #18 How? We can’t possibly do everything There are only 24 hours in a day You are human Sometimes you just have to say NO So – when presented with an opportunity to do something – stop and think – is it something that is really important to you? Something you want to invest your energy in? something in line with your personal goals? If it is – great – go for it! If not – it might be best to save your time and energy for something that does fit with your values or priorities Remember – we all have limited internal resources
- #19 As we talked earlier, stress can impact our physical health Our physical health can also impact our ability to manage stress Two Mt Dew’s and a bag of Skittles do not help the body tolerate stress You get the caffeine/sugar high – and then crash Eating a balanced diet is one way to manage stress – keeping the blood sugar relatively constant so your brain and other parts of your body have energy to work Exercise can also be helpful – you don’t have to run marathons or lift tons – but regular exercise strengthens your body, reduces stress, and provides a distraction Exercise has been shown to reduce emotional distress and improve mood And then there is sleep – sleep deprivation wears the body down – and you can’t catch up on the weekend – consistent adequate sleep can help the body tolerate high levels of stress
- #20 Another way to manage stress is to talk about it When we keep stuff in, it seems to grow and grow If we can get it out – talk about it – we have a better chance of getting perspective on the situation But, you may not be able to talk to any single person about every stressor You may not want to talk to your grandmother about school stress You may not want to talk to your parents about your sex life It’s important to know who can support you in each area of your life It’s also important to know who will really listen, rather than try to tell you what to do or criticize you That is one of the many thing counselors can do – listen and help you sort through what you want to do with your stressors – counselors are not invested in what decision you make, just in you making the choices that make sense to you
- #21 Sometimes the way we think actually adds to our stress
- #22 It works like this, Something happens We have a thought about it We give it meaning And that meaning impacts our emotional reaction Our emotions drive our behavior Which then influences our next experiences Here’s an example I am walking down the sidewalk and see someone I know very well walking the opposite way on the other side of the street I wave and wave, and he just keeps walking My first thought might be – he just blew me off My interpretation – he was ignoring me My emotion – mad My behavior – not calling him So limited contact and the end of a collaborative relationship
- #23 But, we can change the impact this has on how we feel Given the prior example, an alternative thought would be He was in a hurry and didn’t see me With this interpretation – I have a more neutral feeling Another example – a new friend that promised to call over the weekend didn’t your feeling really sad and angry and notice you are thinking “ She doesn’t really like me” Alternatively you could think – “I know she was going to be busy this weekend” And might feel disappointed, but not as sad or angry Or – how about – you bombed an exam and are really upset (90 of 100) you are thinking “I’m going to flunk out of school” It really doesn’t mean that at all – and you can realize “this was the first exam…I know what I need to do to study the next time” You’re still upset, but not quite as much
- #24 Here are some different ways of thinking that sometimes get us into trouble Do any look familiar to you? My example of my friend not waving – that was a combination of personalizing – assuming his behavior was about me And mind reading – assuming what he was thinking And we all know what assuming does….
- #25 Now – some specific relaxation techniques Do you ever notice that you or others sigh when they are stressed? A basic relaxation technique is related to sighing – that is deep breathing Breathing deeply – called diaphragmatic breathing – has a calming effect To know you are breathing deeply, place you hand on your stomach, and as you breathe in, make sure your stomach it going out And as you breathe out, let your stomach collapse Try this a few more times If you practice this a couple of times a day, the relaxation and calming response will become stronger – then, when you in a particularly stressful situation, take a couple of deep breaths and it will take the edge off A couple of other relaxation techniques include Progressive muscle relaxation – consciously relaxing each body part and letting the muscle tension leave your body And visualization – imagining yourself in a very calm and peaceful setting – imagining is ALMOST as good as being there You have an opportunity to try some of these techniques in the following exercise.
- #26 Here are links to more relaxation techniques. The first one is a 2 minute relaxation technique, while the 2 nd link has several techniques. Please try a couple of these techniques before completing our time together.
- #27 Now, that you’re feeling relaxed, here’s the final idea on stress reduction I’d like to share with you Make a list of things that you enjoy – that relax you Some things you can do alone – others you would do with others Some that take a whole day – others that take 20 minutes Some that cost money – some that don’t Keep this list where you can see it – And when you feel stressed – know you need to take a break and replenish you energy –pick a stress buster And do it! And don’t forget – if stress is getting the best of you, CAPS is here to help We provide professional counseling services to IUPUI students And, because we are mental health providers, what we talk about is confidential – and we take that very seriously Our contact information is on the next slide I hope you found this information helpful. Think ahead about managing your stress – so it doesn’t manage you!