1. Alley Damree 07794090038

2. How do you know when you are stressed?

3. Stress  Moody  Irritable  Demanding  Depressed  Anxious  Lack of humor  Hostile  Nervous  Short fused  Lonely  Emotional outbursts  Dissatisfied  Worried  Tearful  Apathetic Emotional features

4. Stress  Forgetful  Inattentive  Distracted  Poor judgment  Disorganized  Confused  Unclear perceptions  Lack of interest  Unusual dreams  Belief things always go wrong  Prolonged thoughts of boredom  Fearful thoughts Cognitive features

5. Stress  Sleep changes  Eating disturbances  Increased substance use  Avoidance of tasks and others  Nervous laughter  Frequent illness  Allergies  Headaches/pain  Sexual problems  GI disturbances  Muscle tension  Cold hands  Rapid breathing  Rapid heart rate  Shaking  Fatigue  Inability to relax  Relationship conflicts Behavioral & Physical features

6. What makes you stressed?

7. Good Stress or Bad Stress? Death of spouse Divorce/Marital separation Jail term Death of a close family member Personal injury or illness Major mortgage Death of close friend Foreclosure of mortgage or loan Son or daughter leaving home Trouble with boss Dismissal from work Change in health of family member Marriage/Marital reconciliation Pregnancy Change in financial state Change to different line of work Change in responsibilities at work Outstanding personal achievement Begin or end school Change in living conditions Change in work hours or conditions Change in social activities Vacation To complete Stress Test: Click Holmes-Rahe Social Adjustment ScaleHolmes-Rahe Social Adjustment Scale

8. Stress… …develops when external demands or pressures tax or strain the internal resources

9. Stress vs. performance Yerkes Dodson Law

10. Stress Impairing Performance? “choking” on a free-throw Blowing a test you studied hard for Forgetting a speech Missing your lines in a play Going blank while playing music Forgetting equations on a math test Any of these sound familiar???

11. How do you manage stress?

12. Un-Healthy Coping Consuming too much caffeine Smoking Drinking in excess Compulsive spending Emotional eating Using drugs Defensiveness Blame others/avoid responsibility Act out/passive aggressive

13. Healthy Coping

14. Time Management

15. What is Important? Imagine having led a long and fulfilling life… What would you remember? What would you value? Imagine being told you have 6 months left on this planet… How would you spend your time? What would you want to do or experience?

16. Wellness Wheel Occupational Vocational Career Intellectual Creativity Informational Skills Emotional Sexuality Relationships Physical Fitness Nutrition Self-Care Safety Spiritual Values Ethics Social Family Community Environmental

17. Sometimes you just have to say…. There are only 24 hours in a day… You are human – with only so much energy….

18. Self-Care Being Healthy

19. Social and Emotional Support Who to talk to… about what ? about what ?

20. Healthy Thinking

21. Thoughts and Emotions Thoughts Behavior Event Interpretation Emotion

22. Challenging Limited Thinking FeelingEventThoughtsAlternative Thought Feeling Angry – 60No wave from friend He ignored me He was in a hurry and didn’t see me Neutral Sad – 80 Angry - 70 No call from friend She doesn’t really like me I know she was busy this weekend Disappointed - 50 Upset – 90Poor test score I’m going to flunk out of school This is the first exam. I need to study more next time. Upset - 50

23. Limited-Thinking Patterns  Filtering – focus on negatives  Polarized Thinking – all or nothing  Overgeneralization – globalization  Mind Reading – know what others think  Catastrophizing – visualize disaster  Magnifying- exaggerate intensity  Personalization – all about me  Shoulds – ironclad rules

24. Relaxation Exercises

25. Relaxation Techniques Deep Breathing Muscle Relaxation Visualization Click these links for exercises: 2-Minute Stress Relaxation Technique 2-Minute Stress Relaxation Technique2-Minute Stress Relaxation Technique2-Minute Stress Relaxation Technique Additional techniques Additional techniques

26. Stress Busters

27. For More Information… Check out our Website: www.thegatekeyper.info

29. Campus Resources IUPUI Counseling and Psychological Services (CAPS)

30. What is CAPS? CAPS provides direct professional psychological services, including crisis response, counseling, assessment, psychiatric, and referral, that are accessible to, and provide for, the general well- being of all IUPUI students. Services also include consultation to the campus community and training experiences for graduate student counselors.

31. CAPS Services Individual Counseling Anxiety/Phobias Depression Eating Disorders Grief/Loss Parenting Relationships Stress & Time Management Study Skills Test Anxiety Trauma/Recovery Relationship Counseling Group Counseling Various groups available Evaluation and Testing  ADHD  Learning Disorders  Substance Abuse  Developmental

32. Confidentiality CAPS operates according to the legal mandates of mental health care. Therefore, all information is confidential. CAPS records are not a part of any academic or university record. No information is released from CAPS without the written consent of the client, except as mandated by law.

33. Fees Initial Fee $15 Individual Session Fee $10 (7+) Couples Session Fee $30 Intake & EvaluationFree Group CounselingFree CAPS accepts payment by cash, check, credit/debit card or Bursar billing.

34. Contact Us Walker Plaza, Suite 220 719 Indiana Ave Indianapolis, Indiana 46202 Phone: 317-274-2548 Fax: 317-278-0948 E-mail: capsindy@iupui.educapsindy@iupui.edu Hours: Monday through Friday 9:00 a.m. through 5:00 p.m. Tues, Wed, and Thurs evening by appointment only.