1. Optimizing Stress: Stress Reduction for Student Leaders
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.
The Associated Press and MTVu polled undergraduates from coast to
Coast.

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)
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

10. Basic Stress Response

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

12. 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

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

14. 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.

15. Stress Management Techniques: Everything in Moderation!
Emotional Self-Care
Relationships (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” heh
Networking
Knowing when and how to say “no”
Goal-setting

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?