1. Mental & Physical Health Dealing with Stress Presented by Jeffrey Bornstein, MS, LPC, NCC, MBA Dania Dandashli, MA, LPC

2. What to expect today Introduction Dealing With Stress Good Mental Health Culture Shock Good Physical Health Keys to Success

3. Who am I? Jeffrey Bornstein, MS, LPC, NCC Licensed Professional Counselor (LPC) Practicing in Houston, Texas Specializing in Anxiety, Depression, and Panic Attacks International experience includes living in Kyiv, Ukraine and Quito, Ecuador

4. Who Am I Dania Dandashli, MA, LPC Psychotherapist in Houston, Texas Specializing in anxiety, depression, trauma and multicultural therapy. A native of Lebanon and fluent in Arabic.

5. Why have this presentation? Learn: What good mental health is and how to identify and solve issues as they arise. What stress is and how to deal with it. How to prepare yourself psychologically and physically for life in the USA. What culture shock is and how to manage it. How to stay physically healthy.

6. Good Mental Health Thinking, feeling, and behaving in a clear and beneficial way. Gaining satisfaction from your academic, family, social, and spiritual activities. Using your mind to meet the demands of your life without distress or dysfunction.

7. What is stress? Stress can occur when the demands placed on you exceed the resources available to you. < ResourcesDemands Money Time Friends Family Health Spirituality Bills Studies Friends Family expectations Adjusting to a new culture

8. How Does Stress Impact Me? Stress can lead to: Poor Mental Health – Anxiety – Panic Attacks – Depression Poor Physical Health – Headaches, – Fatigue, and – Nausea

9. Anxiety Symptoms Excessive worry Racing thoughts Frequent bodily concerns (stomachaches, headaches, etc.) Difficulties concentrating Difficulties sleeping

10. Panic Attacks A brief period of time with: Rapid heart rate Sweating Trembling or shaking Shortness of breath Chest pain Nausea Dizziness Numbing or tingling Feeling of losing control or dying

11. Depression Symptoms A period of two weeks or more in which you experience: Negative mood Loss of interest or pleasure Irritability Fatigue / no motivation Negative and / or suicidal thoughts (If you are thinking about suicide, contact a professional or call 1 800 273 8255 immediately)

12. Unhealthy Coping Behaviors When people experience stress and poor mental health they sometimes adopt unhealthy means of coping which can lead to more stress: – Addictive behavior – Smoking – Overeating – Procrastination

13. What can I do about stress and poor mental health? Eat right Meditate Socialize Keep a thought journal Physical exercise and stretching Relaxation Exercises Talk to friends, family, or a professional Deep breathing Directed focus on pleasing or soothing images

14. Culture Shock The difficulty people have adjusting to a new culture that differs markedly from their own. The cultural differences can relate to food, fashion, beliefs, values, ways of greeting each other, etc.

15. Symptoms of Culture Shock Homesickness Boredom Isolation Sleep disturbance Frequent crying Sadness Irritability Feeling sick

16. Stages of Culture Shock Honeymoon Shock Recovery Adaptation and Acceptance

17. Ways to Deal with Culture Shock Keep a journal. Make friends, don’t isolate yourself. Stay active, exercise regularly. Join your school’s international student’s association. Talk to your family, but not too much. Balance exploring your host country with reminders of your home country. Community activities Spiritual practice Practicing hobbies Find resources that support you through difficult times.

18. Good Physical Health The ability to perform your daily activities free from pain, illness, or discomfort. The pursuit of strength, flexibility, and balance. The maintenance of good hygiene, sleep, diet, and exercise.

19. Signs of Poor Physical Health Fatigue Poor concentration Difficulties breathing Aches and pains Nausea Coughing, sneezing Development of addictions

20. Tips for Good Physical Health Exercise daily (balance aerobic with strength). Eat a well-balanced diet. Get enough sleep (7 – 8 hours nightly). See your doctor regularly.

21. Keys to Success Interact with a variety of people, do not isolate. Exercise often and eat well. Keep a journal. Be aware of signs of physical and/or mental issues and seek help if necessary. – Visit your school’s mental health center. – Go to your school’s health center. – Call the national suicide hotline 1 (800) 273 8255 Join the international student’s association. Develop academic skills Work on social skills Find emotional support

22. Resources Student centers to join clubs Counseling centers at the University Your Aramco sponsor Social or religious communities

23. Our Contact Information Jeffrey Bornstein, MS, LPC, NCC, MBA 816 Hawthorne Street Houston, TX 77006 ph: 713-461-7599 ext. 380 jeff@jeffreybornstein.com jeff@jeffreybornstein.com www.jeffreybornstein.com Dania Dandashli, MA, LPC 816 Hawthorne Street Houston, TX 77006 281-888-2806 Dandashli.Dania@gmail.com www.daniadandashlipsychotherapy.com

24. Appendix Relaxation Exercises (See Notes on each slide for instructions) – Deep Breathing – Progressive Muscle Relaxation – Guided Imagery

25. Deep (Belly) Breathing Breathing exercises are an ideal way to relieve stress in that they’re fast, simple, free, and can be performed by just about anyone. They can also be done anywhere and at virtually any time.

26. Progressive Muscle Relaxation Progressive Muscle Relaxation (PMR) is a great technique for reducing overall body tension. As you reduce the tension you carry in your body, your whole being will feel less stress and you will enjoy increased physical and emotional health.

27. Guided Imagery Guided Imagery is a convenient and simple relaxation technique that can help you quickly and easily manage stress and reduce tension in your body. It’s virtually as easy as indulging in a vivid daydream.