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Jessica DiVento, Psy.D. Sarah Chipps, M.A. Counseling and Psychological Services University of San Francisco.

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Presentation on theme: "Jessica DiVento, Psy.D. Sarah Chipps, M.A. Counseling and Psychological Services University of San Francisco."— Presentation transcript:

1 Jessica DiVento, Psy.D. Sarah Chipps, M.A. Counseling and Psychological Services University of San Francisco

2 Overview Self-care assessment What is stress? Noticing the signs of stress How to optimize stress Stress management techniques and planning Stress reduction activities

3 Activity: Self-Care Assessment Assessing strengths and weaknesses in your current stress-management routines

4 Who’s Stressed? A 2008 study found that 1 in 5 undergrads is “constantly stressed.” Nearly 4 in 10 reported they endure stress “often.” 1 in 5 say they have felt too stressed to do schoolwork or be with friends.

5 Types of Stress Negative Stress: stress that comes from difficult or distressing situations: Taking a test Going into debt Stepping in dog poo Positive Stress: stress that comes from happy or exciting situations: New relationship Throwing a party Winning the lottery

6 What is Stress? Type 1 Stress: Acute Stress— “in the moment,” doesn’t usually interfere with daily functioning: Missing the bus First kiss with a new partner Type 2 Stress: Chronic Stress—long-term, interferes with daily functioning: Dealing with chronic illness Consistent financial hardship

7 How Stress Affects the Body: Mind Body Interaction When you change the mind, you affect the body, and when you change the body, you affect the mind!

8 The Psychobiology of Stress: Fight or Flight Response

9 Noticing Signs of Stress Somatic signs (last slide) Grinding teeth Biting nails Shaking legs Fidgeting Difficulty concentrating Inability focus Spacing out Irritability Short temper Constant fatigue Craving bad foods Headaches Eye twitching Stomach cramps/GI problems Tense/achy muscles Daydreaming Anger Crying “for no reason”

10 Basic Stress Response

11 How to Optimize Stress The Optimal Performance Zone

12 Stress Management Techniques: Everything in Moderation! Physical Self-Care

13 Stress Management Techniques: Everything in Moderation! Spiritual Self-Care

14 Stress Management Techniques: Everything in Moderation! Psychological Self-Care

15 Stress Management Techniques: Everything in Moderation! Emotional Self-Care

16 Stress Management Techniques: Everything in Moderation! Professional Self-Care

17 Stress Management Techniques: Everything in Moderation! Balancing Your Life

18 Stress Signals What are yours?

19 Activity: Your Individualized Stress Management Plan What works for you?

20 Activity: Guided Imagery

21 Activity: Meditation

22 Moving Forward Taking these tips home

23 Questions? Comments?


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