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Optimizing Stress: Stress Reduction for Student Leaders

Optimizing Stress: Stress Reduction for Student Leaders. Jessica DiVento, Psy.D. Sarah Chipps, M.A. Counseling and Psychological Services University of San Francisco. Overview. Self-care assessment What is stress ? Noticing the signs of stress How to optimize stress

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Optimizing Stress: Stress Reduction for Student Leaders

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  1. Optimizing Stress:Stress Reduction for Student Leaders Jessica DiVento, Psy.D. Sarah Chipps, M.A. Counseling and Psychological Services University of San Francisco

  2. Overview • Self-care assessment • What is stress? • Noticing the signs of stress • How to optimize stress • Stress management techniques and planning • Stress reduction activities

  3. Activity: Self-Care Assessment • Assessing strengths and weaknesses in your current stress-management routines

  4. Who’s Stressed? • A 2008 study found that 1 in 5 undergrads is “constantly stressed.” • Nearly 4 in 10 reported they endure stress “often.” • 1 in 5 say they have felt too stressed to do schoolwork or be with friends.

  5. Types of Stress • Negative Stress: stress that comes from difficult or distressing situations: • Taking a test • Going into debt • Stepping in dog poo • Positive Stress: stress that comes from happy or exciting situations: • New relationship • Throwing a party • Winning the lottery

  6. What is Stress? • Type 1 Stress: Acute Stress— “in the moment,” doesn’t usually interfere with daily functioning: • Missing the bus • First kiss with a new partner • Type 2 Stress: Chronic Stress—long-term, interferes with daily functioning: • Dealing with chronic illness • Consistent financial hardship

  7. How Stress Affects the Body:Mind Body Interaction When you change the mind, you affect the body, and when you change the body, you affect the mind!

  8. The Psychobiology of Stress:Fight or Flight Response

  9. Noticing Signs of Stress • Somatic signs (last slide) • Grinding teeth • Biting nails • Shaking legs • Fidgeting • Difficulty concentrating • Inability focus • Spacing out • Irritability • Short temper • Constant fatigue • Craving bad foods • Headaches • Eye twitching • Stomach cramps/GI problems • Tense/achy muscles • Daydreaming • Anger • Crying “for no reason”

  10. Basic Stress Response

  11. How to Optimize Stress The Optimal Performance Zone

  12. Stress Management Techniques:Everything in Moderation! Physical Self-Care

  13. Stress Management Techniques:Everything in Moderation! Spiritual Self-Care

  14. Stress Management Techniques:Everything in Moderation! Psychological Self-Care

  15. Stress Management Techniques:Everything in Moderation! Emotional Self-Care

  16. Stress Management Techniques:Everything in Moderation! Professional Self-Care

  17. Stress Management Techniques:Everything in Moderation! Balancing Your Life

  18. Stress Signals What are yours?

  19. Activity:Your Individualized Stress Management Plan What works for you?

  20. Activity:Guided Imagery

  21. Activity:Meditation

  22. Moving Forward Taking these tips home

  23. Questions? Comments?

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