Optimizing Stress: Stress Reduction for Student Leaders

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Presentation transcript:

Optimizing Stress: Stress Reduction for Student Leaders Jessica DiVento, Psy.D. Sarah Chipps, M.A. Counseling and Psychological Services University of San Francisco

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

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

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 to Coast.

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

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

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!

The Psychobiology of Stress: Fight or Flight Response

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

Basic Stress Response

The Optimal Performance Zone How to Optimize Stress The Optimal Performance Zone Draw diagram of the stress response.

Stress Management Techniques: Everything in Moderation! Physical Self-Care Exercise: 30 minutes of cardio daily—don’t overdo it! Sleep: every body is different; most need 7-9 hours/night; naps are good for you Diet: eating 3 meals/day; food pyramid Drugs/ETOH

Stress Management Techniques: Everything in Moderation! Spiritual Self-Care Meditation & yoga Church & prayer Time in nature

Stress Management Techniques: Everything in Moderation! Psychological Self-Care Mental support: therapy; talking to friends/family Taking down time: it’s okay to have a night at home alone Live 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.

Stress Management Techniques: Everything in Moderation! Emotional Self-Care Relationships (friends, family, romance) Pay attention to the stories we tell ourselves.

Stress Management Techniques: Everything in Moderation! Professional Self-Care “He clearly needs some” heh Networking Knowing when and how to say “no” Goal-setting http://youtu.be/4y3815zqDHQ

Stress Management Techniques: Everything in Moderation! Balancing Your Life

Stress Signals What are yours?

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

Activity: Guided Imagery

Activity: Meditation

Moving Forward Taking these tips home

Questions? Comments?