Counseling Services: Self Management Balance

1. Counseling Services:Self Management & Balance Dr. Talitha Easterly MSU Counseling Center Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

2. Counseling / Therapy / Mental Health Breaking down potential barriers to counseling Deconstructing Stigma Making Counseling/Therapy/Mental Health a viable option Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

3. MSU Counseling Center Services Offered / What to Expect Individual, Couples & Group Counseling Time Limited Counseling -- FREE!!! Walk-In Screenings – M/T 8a-7p, W-F 8a-5p Arrive 30-60 minutes prior to close Confidential Services Available for Crisis, Counseling, Consultation and Community Referral Outreach / Preventive Programming Student Internship & Volunteer Opportunities Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

4. How the MSU Counseling Center can be beneficial to you as a student … Stress Management Academic Demands Preventive Care Wellness Mental, Emotional, Behavioral, Relational, Spiritual, Academic/Professional Resource for referral, consultation, and counseling services Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

5. Types of Stress Stress - arousal or reaction to external demands or pressures that tax or strain internal resources Eustress – Positive (Good) Stress Excitement, Positive arousal, Fulfillment Distress – Negative Stress Acute and Chronic Acute: Immediate stress usually related to a one-time event that comes and goes quickly Chronic: Long-term and caused by a series of stressful events or an ongoing situation Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

6. Stress Symptoms / Signs of distress Behavioral Appetite Changes Sleep Changes Short Tempered Procrastination Grinding Teeth Pacing Fidgeting Over Use of Alcohol Physical Headaches Stomach aches Restlessness Fatigue Racing heart Sweaty palms Tension / Muscle Ache Insomnia Rash Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

7. Stress Symptoms / Signs of distress Emotional Edginess Bothered by Unimportant Things / Worrying Anger Depression – the “blues” Moodiness Irritability / Frustration Anxiety Nervousness (e.g. nervous laughter) Easily discouraged Little joy Cognitive/Mental Loss of humor Racing Thoughts Problems focusing/concentrating Forgetfulness / Confusion Being self-critical Being pessimistic Lack of creativity Indecisiveness Low Productivity / Spacing out Boredom Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

8. Stress Symptoms / Signs of distress Relational Isolation / Hiding Loneliness Intolerance Lashing Out Lack of intimacy Less sociability Distrust Resentment Philosophical/Spiritual Emptiness Loss of meaning Loss of direction Doubt Unforgiving Apathy Cynicism Feeling of Inadequacy/ needing to “prove” Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

9. Managing Stress Behavioral Manage Time Down Time: “mini breaks” Remove Stressors Maintain a Healthy Diet Healthy Sleep Hygiene Safe/Non-Toxic Environment Write about or express your stress Physical Exercise Stretch Breathing exercise Positive Visualization Massage Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

10. Managing Stress Emotional Self-Nurturing Sense of Humor / “Play Time” Relax… Music Writing Seek Counseling Cognitive Evaluate and clarify your values Check your beliefs against facts Counter negative thinking Increase ability to accept/cope with setbacks Proactive approach to problems Learn a new Skill Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

11. Managing Stress Relational Social support /Relatedness Collaborative Care Identify key support network Communication Assertiveness Learn to say “no” Relational Boundaries Philosophical/Spiritual Evaluate key values / guiding principles Identity development Goal development Purpose / Passion Positive Philosophy on Life Spiritual connectivity Religious Life Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

12. Relaxation Techniques Deep Breathing Mindfulness/Meditation Progressive Muscle Relaxation Active Relaxation Guided Imagery Positive Visualization Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

13. Practical Example for Balance Balancing Scale Keep your foundation steady Prioritize your responsibilities Energy Level? Less filled equate to more need Regular practice leads to development of Habit “Charging Battery” Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

14. How do you know if and when to seek help… Impact on Level of functioning (Signs to be aware of…) Sadness Poor concentration Anxiety Frequent absences from classes Radical change in behavior Increase of alcohol or drug abuse Talking about death or suicide On-line screenings (www.counseling.msu.edu) If you’re not sure… come in (err on the side of caution). Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

15. Resources MSU Counseling Center “Helping ALL Students Succeed!!!” Time Limited Counseling - FREE!!! Counseling/Therapy Groups Individual / Couples Referral/Consultation Resources Outreach / Prevention Services Wellness Workshops Community Engagement Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

16. Get Involved… talithae@cc.msu.edu Student Advisory Board CEO (Community Engagement & Outreach) Ambassadors Program – Student Volunteers Active Minds (Mental Health Awareness & Prevention Student Organization) Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)

17. Contact Us… MSU Counseling Center 207 Student Services Building 517-355-8270 www.counseling.msu.edu Facebook : MSU Counseling Center Please do not copy without permission from T. Easterly (talitha.easterly@yahoo.com)