© 2007 Arizona State University ASU 101 Part 3: Stress Management Skills Joana Pabedinskas, Ph.D., C.S.C.S. Health Educator, Senior Wellness & Health Promotion Department Arizona State University Last updated

© 2007 Arizona State University Setting the stage for stress management Mindfulness Positive thinking Goal setting Productive habits Problem solving Overcoming obstacles

© 2007 Arizona State University Mindfulness  Become more “mindful” of how you think.  Staying “mindful” or “in the moment”  Most of what people worry about never happens.  GOAL: TO WORRY LESS AND STAY IN THE PRESENT MOMENT.

© 2007 Arizona State University  “Belief at the beginning of anything is the one thing that will ensure success.” William James  “What the mind can see and believe, it can achieve!”  “If it is up to me, it will be.” Positive Statements

© 2007 Arizona State University Dreams & Goals  Do you dream about your life after you graduate?  What do you need to do to accomplish your goals? What do I want to be?

© 2007 Arizona State University Goals & plans to achieve your dreams Before you start on a cross-country trip, you need to… In the same way, you need to plan for how you will reach your dreams and goals. “Inch by inch, it’s a cinch. Yard by yard it’s hard!”

© 2007 Arizona State University Activity – “Steps to Creating A Goal” 1.Write down a dream for yourself that you would like to accomplish in the next one or two years. 2.Write down weekly goals and tasks that would help you to achieve that dream.

© 2007 Arizona State University Developing habits to help you reach your goals Habit  Action done routinely without thought.  Take time to develop & time to change.  Earlier they are made, more likely you’ll keep them.  It is easier not to start a bad habit, than to stop it once it is started.

© 2007 Arizona State University Your choices become your habits  What choices could you make to contribute to, or reduce your stress?  What habits are these choices helping you develop?  How will that likely affect your stress levels over time?

© 2007 Arizona State University Barriers to developing productive habits  Misperceptions about peer behavior  Poor time management  The media  Poor self-esteem  Unmanaged stress and anxiety  Lack of information  Unhealthy choices are readily available

© 2007 Arizona State University Steps to Change an Unproductive Habit (or any positive change you want to make) Recognize that change is needed. Learn about how to accomplish the desired change. Make a decision and commit to the change process. Recognize that change is difficult. Set your goal and write it down. Believe that you can do it because anything is possible when you believe! Take action with small incremental steps. Keep your eyes on the goal.

© 2007 Arizona State University Problem Solving The Four Step Process of problem solving: 1.Identify the problem. 2.Determine the cause(s). 3.Decide on the best solutions with their pros and cons. 4.Select the best solution.

© 2007 Arizona State University Top 10 Thinking Errors 1.All or nothing thinking 2.Overgeneralization 3.Mental filter or “negative colored glasses” 4.Discounting the positives 5.Jumping to conclusions 6.Magnification or minimization 7.Emotional reasoning 8.“Should” statements 9.Labeling 10.Personalization and blame

© 2007 Arizona State University Activity – “Correcting Negative Thought Processes” Use this exercise the next time you are engaging in negative self talk. Thinking Feeling Behaving