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://ucs.truman.eduucs@truman.edu

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