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Stress Management for Success

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

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  1. Stress Management for Success Kell J. Fujimoto, Psy.D. Counseling Services

  2. 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

  3. 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?

  4. 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?

  5. I want you to have stress!Stress is good!

  6. 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

  7. Times when stress is good Performance Stress

  8. 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

  9. 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

  10. Cognitive Restructuring • Albert Ellis & REBT (C) Behavioral/Emotional Consequence (B) Belief (A) Activating Event (D) Dispute (E) New Effect Change the Perspective!

  11. 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”

  12. Relaxation Exercise

  13. Recipe for Successful Stress Management • Physical activities (3x) • Pleasurable activities • Taking care of body • Time management • Cognitive Restructuring (7x) • Relaxation Exercise (1-2x)

  14. Q&A Kell Fujimoto, Psy.D. Counseling Services Administration Building, Room 201 (408) 924-5910 www.sjsu.edu/counseling

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