1. STRESS MANAGEMENT AND MINDFULNESS

2. AGENDA Stress Stress strategies Self-Care, Mindfulness, Breathing, Visualization Resources

3. TYPES OF STRESS Distress or Excessive Stress High levels of stress which adversely impacts one’s mind, body, quality of life, and overall performance. Eustress or Good Stress Stress that is healthy, gives one a feeling of fulfillment or positive gain. This type of stress can keep people excited about life.

4. WHAT IS STRESS? A psychological, physiological response …to events that upset our personal balance Real Imagined

5. THOUGHTS WHICH CAN HEIGHTEN STRESS LEVELS Perfectionistic thinking The “must”, “have to”, “never” thoughts Mindreading Thinking of the stress before it has happened Ruminating about the past

6. WHAT ARE THE SIGNS THAT YOU ARE STRESSED?

7. IN WHAT UNHEALTHY WAYS DO YOU MANAGE YOUR STRESS?

8. STRESS REDUCING STRATEGIES Mindfulness Breathing Visualization

9. OTHER REMEDIES TO STRESS (SELF CARE EXERCISE)

10. HEALTH & SELF CARE Exercise Nutrition & Hydration Sleep Having someone to talk to Journal writing Alone time: A walk, hot shower, music, engaging in a hobby for a short time Frequent breaks Pleasurable activities Time management Mindfulness

11. RESOURCES Meditation and Relaxation Meditation and body scan: http://marc.ucla.edu/body.cfm?id=22 http://www.sfu.ca/students/health/resources.html Breathing exercises, progressive muscle relaxation, guided imagery: http://wellness.mcmaster.ca/resources/relaxation15/relaxation.html Relaxation: http://www.calm.comhttp://www.calm.com Personal Support Post-Secondary Student Helpline: Good2Talk 1.866.925.5454 Centre for Student Development and Counselling: www.ryerson.ca/counselling

12. RYERSON CENTRE FOR STUDENT DEVELOPMENT AND COUNSELLING Individual and group Counselling Professional Counsellors Free and confidential within legal guidelines 416-979-5195 JOR-07-C Lower Jorgenson Hall www.ryerson.ca/counselling Division of Student Affairs