Stress and caps
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Alley Damree 07794090038
Transcript of Stress and caps
Alley Damree07794090038
How do you know when
you are stressed?
Stress
MoodyIrritableDemandingDepressedAnxiousLack of humorHostileNervous
Short fusedLonelyEmotional outburstsDissatisfiedWorriedTearfulApathetic
Emotional featuresEmotional features
Stress
ForgetfulInattentiveDistractedPoor judgmentDisorganizedConfusedUnclear perceptions
Lack of interestUnusual dreamsBelief things always go
wrongProlonged thoughts of
boredomFearful thoughts
Cognitive featuresCognitive features
Stress
Sleep changes Eating disturbances Increased substance use Avoidance of tasks and
others Nervous laughter Frequent illness Allergies Headaches/pain Sexual problems
GI disturbances Muscle tension Cold hands Rapid breathing Rapid heart rate Shaking Fatigue Inability to relax Relationship conflicts
Behavioral & Physical features
What makes you stressed?
Good Stress or Bad Stress?
Death of spouseDivorce/Marital separationJail termDeath of a close family memberPersonal injury or illnessMajor mortgageDeath of close friendForeclosure of mortgage or loanSon or daughter leaving homeTrouble with bossDismissal from workChange in health of family member
Marriage/Marital reconciliationPregnancyChange in financial stateChange to different line of workChange in responsibilities at workOutstanding personal achievementBegin or end schoolChange in living conditionsChange in work hours or conditionsChange in social activitiesVacation
To complete Stress Test: Click Holmes-Rahe Social Adjustment Scale
Stress…
…develops when external demands or
pressures tax or strain the internal
resources
Stress vs. performance
Yerkes Dodson Law
Stress Impairing Performance?
“choking” on a free-throwBlowing a test you studied hard forForgetting a speechMissing your lines in a playGoing blank while playing musicForgetting equations on a math test
Any of these sound familiar???
How do you manage stress?
Un-Healthy Coping
Consuming too much caffeine
SmokingDrinking in excessCompulsive spendingEmotional eatingUsing drugsDefensivenessBlame others/avoid
responsibilityAct out/passive
aggressive
Healthy Coping
Time Management
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?
Wellness Wheel
OccupationalVocational
Career
IntellectualCreativity
InformationalSkills
EmotionalSexuality
Relationships
PhysicalFitnessNutritionSelf-Care
Safety
SpiritualValuesEthics
SocialFamily
CommunityEnvironmental
Sometimes you just have to say….
There are only 24 hours in a day…
You are human – with only so much energy….
Self-CareBeing Healthy
Social and Emotional Support
Who to talk to…Who to talk to… about what ?about what ?
Healthy Thinking
Thoughts and Emotions Thoughts
Behavior
Event
Interpretation
Emotion
Challenging Limited Thinking
Feeling Event Thoughts Alternative Thought
Feeling
Angry – 60 No wave from friend
He ignored me
He was in a hurry and didn’t
see me
Neutral
Sad – 80Angry - 70
No call from friend
She doesn’t really like me
I know she was busy this weekend
Disappointed - 50
Upset – 90 Poor test score
I’m going to flunk out of
school
This is the first exam. I need to
study more next time.
Upset - 50
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
Relaxation Exercises
Relaxation Techniques
Deep BreathingDeep BreathingMuscle RelaxationMuscle RelaxationVisualizationVisualization
Click these links for exercises: Click these links for exercises: 2-Minute Stress Relaxation Technique
Additional techniques
Stress Busters
For More Information…
Check out our Website: www.thegatekeyper.info
Campus Resources
IUPUI Counseling and Psychological Services
(CAPS)
What is CAPS?
CAPS provides 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.
CAPS Services
Individual Counseling
Anxiety/Phobias Depression Eating Disorders Grief/Loss Parenting Relationships Stress & Time Management Study Skills Test Anxiety Trauma/Recovery
Relationship Counseling
Group CounselingVarious groups available
Evaluation and TestingADHDLearning DisordersSubstance AbuseDevelopmental
Confidentiality
CAPS operates 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.
Fees
Initial Fee $15 Individual Session Fee $10 (7+) Couples Session Fee $30 Intake & Evaluation FreeGroup Counseling Free
CAPS accepts payment by cash, check, credit/debit card or Bursar billing.
Contact Us
Walker Plaza, Suite 220 719 Indiana AveIndianapolis, Indiana 46202
Phone: 317-274-2548
Fax: 317-278-0948
E-mail: [email protected]
Hours: Monday through Friday 9:00 a.m. through 5:00 p.m.
Tues, Wed, and Thurs evening by appointment only.
