Managing Stress Before it Manages You! By The Gatekeyper

1. Managing Stress Before it Manages You! By The Gatekeyper Alley Damree 07794090038

2. How do you know when you are stressed?

3. Stress Emotional features • Moody • Irritable • Demanding • Depressed • Anxious • Lack of humor • Hostile • Nervous • Short fused • Lonely • Emotional outbursts • Dissatisfied • Worried • Tearful • Apathetic

4. Stress Cognitive features • Lack of interest • Unusual dreams • Belief things always go wrong • Prolonged thoughts of boredom • Fearful thoughts • Forgetful • Inattentive • Distracted • Poor judgment • Disorganized • Confused • Unclear perceptions

5. Stress Behavioral & Physical features • GI disturbances • Muscle tension • Cold hands • Rapid breathing • Rapid heart rate • Shaking • Fatigue • Inability to relax • Relationship conflicts • Sleep changes • Eating disturbances • Increased substance use • Avoidance of tasks and others • Nervous laughter • Frequent illness • Allergies • Headaches/pain • Sexual problems

6. What makes you stressed?

7. Good Stress or Bad Stress? Death of spouse Divorce/Marital separation Jail term Death of a close family member Personal injury or illness Major mortgage Death of close friend Foreclosure of mortgage or loan Son or daughter leaving home Trouble with boss Dismissal from work Change in health of family member Marriage/Marital reconciliation Pregnancy Change in financial state Change to different line of work Change in responsibilities at work Outstanding personal achievement Begin or end school Change in living conditions Change in work hours or conditions Change in social activities Vacation It's ALL STRESS! To complete Stress Test: Click Holmes-Rahe Social Adjustment Scale

8. Stress… …develops when external demands or pressures tax or strain the internal resources

9. Stress vs. performance Psych Up Psych Out Yerkes Dodson Law

10. Stress Impairing Performance? • “choking” on a free-throw • Blowing a test you studied hard for • Forgetting a speech • Missing your lines in a play • Going blank while playing music • Forgetting equations on a math test Any of these sound familiar???

11. How do you manage stress?

12. Un-Healthy Coping • Consuming too much caffeine • Smoking • Drinking in excess • Compulsive spending • Emotional eating • Using drugs • Defensiveness • Blame others/avoid responsibility • Act out/passive aggressive

13. Healthy Coping

14. Time Management

15. What is Important? Imagine having led a long and fulfilling life… What would you remember? What would you value? Imagine being told you have 6 months left on this planet… How would you spend your time? What would you want to do or experience?

16. Occupational Vocational Career Emotional Sexuality Relationships Intellectual Creativity Informational Skills Physical Fitness Nutrition Self-Care Safety Spiritual Values Ethics Social Family Community Environmental Wellness Wheel

17. There are only 24 hours in a day… You are human – with only so much energy…. Sometimes you just have to say…. NO

18. Self-Care Being Healthy

19. Social and Emotional Support Who to talk to… about what ?

20. Healthy Thinking

21. Thoughts Event Interpretation Behavior Emotion Thoughts and Emotions

22. Challenging Limited Thinking

23. Limited-Thinking Patterns • Filtering – focus on negatives • Polarized Thinking – all or nothing • Overgeneralization – globalization • Mind Reading – know what others think • Catastrophizing – visualize disaster • Magnifying- exaggerate intensity • Personalization – all about me • Shoulds – ironclad rules

24. Relaxation Exercises

25. Relaxation Techniques Deep Breathing Muscle Relaxation Visualization Click these links for exercises: 2-Minute Stress Relaxation Technique Additional techniques

26. Stress Busters

27. For More Information… Check out our Website: www.thegatekeyper.info

29. Campus Resources IUPUI Counseling and Psychological Services (CAPS)

30. What is CAPS? • CAPS provides direct professional psychological services, including crisis response, counseling, assessment, psychiatric, and referral, that are accessible to, and provide for, the general well-being of all IUPUI students. • Services also include consultation to the campus community and training experiences for graduate student counselors.

31. CAPS Services Individual Counseling • Anxiety/Phobias • Depression • Eating Disorders • Grief/Loss • Parenting • Relationships • Stress & Time Management • Study Skills • Test Anxiety • Trauma/Recovery Relationship Counseling Group Counseling Various groups available Evaluation and Testing • ADHD • Learning Disorders • Substance Abuse • Developmental

32. Confidentiality CAPS operates according to the legal mandates of mental health care. Therefore, all information is confidential. CAPS records are not a part of any academic or university record. No information is released from CAPS without the written consent of the client, except as mandated by law.

33. Fees Initial Fee $15 Individual Session Fee $10 (7+) Couples Session Fee $30 Intake & Evaluation Free Group Counseling Free CAPS accepts payment by cash, check, credit/debit card or Bursar billing.

34. Contact Us • Walker Plaza, Suite 220 719 Indiana AveIndianapolis, Indiana 46202 • Phone: 317-274-2548 • Fax: 317-278-0948 • E-mail: capsindy@iupui.edu • Hours: Monday through Friday 9:00 a.m. through 5:00 p.m. Tues, Wed, and Thurs evening by appointment only.