Presentation on theme: "Optimizing Stress: Stress Reduction for Student Leaders"— Presentation transcript:
1 Optimizing Stress: Stress Reduction for Student Leaders Jessica DiVento, Psy.D.Sarah Chipps, M.A.Counseling and Psychological ServicesUniversity of San Francisco
2 Overview Self-care assessment What is stress? Noticing the signs of stressHow to optimize stressStress management techniques and planningStress 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.The Associated Press and MTVu polled undergraduates from coast toCoast.
5 Types of StressNegative Stress: stress that comes from difficult or distressing situations:Taking a testGoing into debtStepping in dog pooPositive Stress: stress that comes from happy or exciting situations:New relationshipThrowing a partyWinning the lottery
6 What is Stress?Type 1 Stress: Acute Stress— “in the moment,” doesn’t usually interfere with daily functioning:Missing the busFirst kiss with a new partnerType 2 Stress: Chronic Stress—long-term, interferes with daily functioning:Dealing with chronic illnessConsistent 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)HeadachesGrinding teethEye twitchingBiting nailsStomach cramps/GI problemsShaking legsTense/achy musclesFidgetingDaydreamingDifficulty concentratingAngerInability focusCrying “for no reason”Spacing outIrritabilityShort temperConstant fatigueCraving bad foods
11 The Optimal Performance Zone How to Optimize StressThe Optimal Performance ZoneDraw diagram of the stress response.
12 Stress Management Techniques: Everything in Moderation! Physical Self-CareExercise: 30 minutes of cardio daily—don’t overdo it!Sleep: every body is different; most need 7-9 hours/night; naps are good for youDiet: eating 3 meals/day; food pyramidDrugs/ETOH
13 Stress Management Techniques: Everything in Moderation! Spiritual Self-CareMeditation & yogaChurch & prayerTime in nature
14 Stress Management Techniques: Everything in Moderation! Psychological Self-CareMental support: therapy; talking to friends/familyTaking down time: it’s okay to have a night at home aloneLive in accordance with your values: Values are what you want your life to be about, deep in your heart, what you want to stand for, what you want to do with your time on this planet, what ultimately matters to you in the big picture, what you would like to be remembered for by the people you love.
15 Stress Management Techniques: Everything in Moderation! Emotional Self-CareRelationships (friends, family, romance)Pay attention to the stories we tell ourselves.
16 Stress Management Techniques: Everything in Moderation! Professional Self-Care“He clearly needs some” hehNetworkingKnowing when and how to say “no”Goal-setting
17 Stress Management Techniques: Everything in Moderation! Balancing Your Life