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Stress Management for Success. Kell J. Fujimoto, Psy.D. Counseling Services. Stress Management for Success . What is stress? Why do we have it? What can we do to reduce stress? Relaxation exercise Q&A Goal: To MANAGE stress. Physical Symptoms: The “upsets” Stomach ache Headache

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Stress Management for Success

Kell J. Fujimoto, Psy.D.

Counseling Services


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Stress Management for Success

  • What is stress?

  • Why do we have it?

  • What can we do to reduce stress?

  • Relaxation exercise

  • Q&A

  • Goal: To MANAGE stress


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Physical Symptoms:

The “upsets”

Stomach ache

Headache

Dizziness

Eye Strain

Too much/little sleep

Feelings:

Afraid/Fear

Anxious

Hostile/Angry

Sad/Depression

What is stress?


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Behavior:

Exaggerating normal behavior

Overachievers/underachievers

Withdrawing/Isolation

Scapegoating

Fights

Procrastination/Avoidance

Thoughts:

Negative thoughts

“This is horrible!”

“I’m not good enough!”

“I’m going to fail!”

“I think I’m going crazy!”

What is stress?



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Why do we have stress?

  • Hans Selye

    • Discovered that stress is the source of many diseases and illnesses

    • Reducing stress can help slow the spread of disease

    • “Eustress” or “good stress”

    • Evolutionary purposes

      • Fight or Flight


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Times when stress is good

Performance

Stress


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What can we do to reduce stress?

  • Physical activities

    • Pleasurable activities

      • Talk, walk, laugh

      • Movies, time with others

      • Read, play a game, etc.

    • Take care of body

      • Nutrition, sleep, exercise

      • Avoid caffeine/alcohol/drugs


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What can we do to reduce stress?

  • Time management

    • Prioritize

    • Take one thing at a time

    • Know your limits

  • Cognitive Restructuring

    • Change the way we think


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Cognitive Restructuring

  • Albert Ellis & REBT

(C)

Behavioral/Emotional

Consequence

(B)

Belief

(A) Activating

Event

(D) Dispute

(E)

New Effect

Change the Perspective!


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Cognitive Restructuring

  • “I NEED to do better!”

    • “I want to do better.”

  • “I SHOULD HAVE done this!”

    • “ I wish I did this.”

  • “I MUST get an raise!”

    • “It would be great if I get an raise”



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Recipe for Successful Stress Management

  • Physical activities (3x)

    • Pleasurable activities

    • Taking care of body

    • Time management

  • Cognitive Restructuring (7x)

  • Relaxation Exercise (1-2x)


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Q&A

Kell Fujimoto, Psy.D.

Counseling Services

Administration Building, Room 201

(408) 924-5910

www.sjsu.edu/counseling


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