Transcript Stress Management - Truman State University

Stress Management
Phil Jorn
University Counseling Services
785-4014
Definition of Stress
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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
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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
Feelings
Anxious
 Irritated
 Fear
 Depressed
 Angry
 Embarrassment
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Thoughts
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Negative self-talk
 Difficulty
concentrating
 Forgetfulness
 Dwelling on
possible negative
outcomes
Behaviors
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Acting impulsively
Difficulty speaking
Increased smoking
or alcohol use
Change in appetite
Nervous laughter
Performance
reduction
Physical
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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:
Mind
Situation
Body
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.
3.
It must not happen. (produces unhealthy stress)
It would be awful if it did. (produces unhealthy
stress)
MIND
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Beliefs that create
unhealthy
negative
emotions
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Dogmatic demands
Awfulizing
Low frustration
tolerance
Self/other rating
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Beliefs that
create healthy
emotions
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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
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“I must succeed!!!!!”
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“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.”
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“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.
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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.
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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 staff
 Studying in groups
 Getting Involved
 Taking some major classes early
 Managing time well
Steps to Better Time Management
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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
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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) 785-4014
202 Patterson (located west of Grim Hall)
http://ucs.truman.edu
[email protected]
THANK YOU!!
ANY QUESTIONS?
Remember: RELAX, BREATH, BE FLEXIBLE
Managing your stress
The ABC
strategy
A=awareness
What causes you stress
and how do you react?
B=balance
Where’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 goals
Don’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