Stress Presentation Phil
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Transcript of Stress Presentation Phil
Stress Management
Phil Jorn
University Counseling Services
785-4014
Definition of Stress
Stress is the “wear and tear” our body and mind experience as we adjust to our environment.
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.
Examples- getting into an argument with your
roommate, forgetting an assignment is due, giving a speech, etc.
Good and Bad Stress
What the heck is good stress?
As stress increases so does performance and efficiency, but only to a point. Beyond that point performance and efficiency decreases.
Example-going out on a date
It’s important to be aware of your stress level
How do you know you’re over stressed?
There are four areas where Stress affects you:
1. Feelings
2. Thoughts
3. Behaviors
4. Physiological response
FeelingsAnxious Irritated FearDepressedAngryEmbarrassment
Thoughts
Negative self-talk Difficulty
concentrating Forgetfulness Dwelling on
possible negative outcomes
Behaviors Acting impulsively Difficulty speaking Increased smoking
or alcohol use Change in appetite Nervous laughter Performance
reduction
Physical Headaches Sleeping problems Tight muscles
and/or stomach Fatigue Racing heart Sweaty, cold hands Neck and back pain
So what can I do to be psychologically healthy?
Address the three primary factors that affect your stress:MindSituationBody
Cognitive steps that lead to Anxiety
Anxiety is the result of future-oriented cognitions. (most common focus is on failure and/or rejection)
There are three cognitive steps to anxiety:1. Something bad might happen. (produces
healthy stress)
2. It must not happen. (produces unhealthy stress)
3. It would be awful if it did. (produces unhealthy
stress)
MIND
Beliefs that create unhealthy negative emotions Dogmatic demands Awfulizing Low frustration
tolerance Self/other rating
Beliefs that create healthy emotions Non-dogmatic
preferences Evaluating badness High frustration
tolerance Not globally rating
self or others
“People are disturbed not by things, but by the views which they take of them.” Epictetus, 1st century A.D.
Irrational vs. Rational Beliefs
“I must succeed!!!!!” “If I fail this test then I’m a
failure” “If I don’t succeed they won’t
love me” “If I fail I won’t be able to
stand it” “I always get nervous, I can’t
help it.”
“I want to succeed but I don’t have to.”
If I fail a test that doesn’t make me a failure.”
“I don’t need others approval.”
“I don’t want to fail but if I do I can stand it.”
“If I work hard I can challenge and reduce my anxiety.”
Spend time increasing awareness of your irrational beliefs. Then work at challenging and replacing them with more flexible, rational beliefs.
SITUATION Assert yourself-Don’t be afraid to say
“NO.” Plan how to avoid, reduce or correct a
problem in the future. “I haven’t failed, I’ve found 10,000 ways that
don’t work.” (Ben Franklin) Pace yourself and schedule time to relax. If appropriate remove or escape from the
problem.
BODY
Remind yourself to breath.Give yourself “timeouts” to relax.Refuel through sleep & good
nutrition.Exercise regularly. Avoid caffeine, nicotine and other
stress-packed chemicals.
Ways to Cope
Change your behavior
Change your thinking
Change your lifestyle
The Importance of Time Management
Factors Associated with College Success and Satisfaction
(According to Dr. Richard Light, Director of the Harvard Seminar on Assessment)
Getting to know faculty and staffStudying in groupsGetting InvolvedTaking some major classes earlyManaging time well
Steps to Better Time Management
Identify and focus on your priorities Assess your current use of time Work on being assertive and saying “No!” Ground your goals in reality. Make a “To Do” list everyday. Don’t waste time agonizing. Include important tasks such as sleep, eating
right, exercising and relaxing.
University Counseling Services
Free and confidential counseling to Truman students
5 Full-time professional therapists Offer individual, couples and group counseling Open 8-5 M-F Plus on call 7 days a week, 24 hours a day Willing to do presentations to any group over a
wide variety of topics Referral assistance
University Counseling Services
(660) 785-4014202 Patterson (located west of Grim Hall)
http://[email protected]
THANK YOU!!ANY QUESTIONS?
Remember: RELAX, BREATH, BE FLEXIBLE
Managing your stress
The ABC strategy
A=awarenessWhat causes you stress
and how do you react?B=balanceWhere’s your line
between positive and negative stress?
C=control What can you change?
Change your behavior
Become more assertive
Get organized
Ventilation
Humor
Step away from the stressor
Assertiveness
Traits of Assertive people
Respect themselves and others
Take responsibility for actions and choices
Ask openly for what they want
Not reliant on the approval of others
Allows themselves to say “no.”
Organizing your life
Poor organization is a primary cause of stress for most people.
Prioritize activities in your life.
Set achievable goalsDon’t waste time
making excuses
Ventilation
Develop a support group of friends you trust.
Writing a diary or notes can help relieve stress
Humor
Great way to reduce stress
Relieves muscular tension
Improve breathing
Pumps endorphins into the bloodstream
Take a break
Reduces stress
Doesn’t solve the problem
Increases your ability to think logically
Change your Lifestyle
Diet
Smoking and drug use
Exercise
Sleep
Leisure
Relaxation