Stress Management Counseling

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Stress ManagementCounseling Psychological
Services, UC
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What is stress?

• Stress is something that overwhelms a persons
  coping abilities
• Similar events can lead to different stress
  reactions in different people

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What are some reactions to stress?

• Physical
• 2. Cognitive
• 3. Emotional
• 4. Behavioral

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1. Physical reactions to stress

• Increased heart rate
• High blood pressure
• Difficulty breathing

• Sweating
• Fight or flight

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2. Cognitive reactions to stress

• Lack of concentration
• Im sorry, what did you say?
• Forgetfulness
• What time was my appointment?

• Negative thinking
• There is no way I am going to be able to do
  this!
• Confusion
• Who? What? Where?

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3. Emotional reactions to stress

• Anxiety
• Depression

• Moodiness
• Anger
• Irritability

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4. Behavioral reactions to stress

• Increase/decrease in sleep
• Fighting with others

• Excessive drinking
• Drug use

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Triggers

• Do you know the triggers and your own stress
  reactions?
• When ______________ happens,
• I ___________________________________
• _____________________________________
• _____________________________________

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How do you react?

• How do you usually react to stress?
• _____________________________
• _____________________________
• _____________________________

..
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Here are some ways to manage your reactions.

• Keep emotions in check
• Keep behaviors in check
• Deep breathing

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Keep emotions in check

• Emotions vary according to your level of stress.
• To maintain stability, focus on controlling
  emotions.
• For example, if you know you react with anger to
  a stressful situation, make an effort to be more
  mellow the next time a similar situation arises.

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Keep behaviors in check

• Know personal triggers to behaviors.
• If you know you drink when under stress, avoid
  places that promote drinking. Keep alcohol out of
  your home.
• If you know seeing a certain person triggers
  arguing, plan how to keep your cool.
• Try some relaxation exercises every once in a
  while. For example, deep breathing

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deep breathing

• 1. Place one hand on belly and one hand on chest
• 2. Use focal phrases such as relax or calm
• 3. Practice when not under stress
• 4. Make time for brief relaxation daily

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Here are more ways to cope with stress

• Problem-focused coping dealing with the problem
  
• Time management
• Social support
• Emotion-focused coping dealing with the emotion
• Acceptance
• Positive thinking

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Time management

• Set up a priority list
• Use a planner and color code
• Do it nownot later
• Do one thing at a time
• ? For more information on time management
  strategies, check out our on-line workshop on
  balancing.

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Social support

• I can look to my family and friends for help,
  advice, and support
• Talk to family and friends
• Sharing can help give you ideas and advice
• You dont have to go through it alone

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Acceptance

• It is normal to react
  in a certain way in a given situation.
• What I am feeling is a normal reaction to
  stress
• Things are what they are. I must deal with them

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Positive Thinking

• What is positive thinking?
• Positively worded statements
• Use in the present tense
• Remind yourself daily
• Repeat them regularly
• Belief will follow
• For example
• I am capable I am lovable I
  am good enough
• Remember Its sometimes easier to say nice
  things about others, but you can also say nice
  things about YOU!

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• Negativity can be destructive. It has also been
  shown to decrease your immunity, putting you at
  higher risk of getting sick.
• On the other hand, trying to remain optimistic
  in a difficult situation can make it easier for
  you to see things more clearly and therefore
  better equipped to handle things.
• As they say, try to see the glass as half full
  instead of half empty.

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What are you thinking?

• Thoughts are closely related to emotions and
  behaviors
• Negative thoughts can create or maintain negative
  feelings
• Changing thoughts can change feelings
• Positive thoughts can increase coping with
  difficult situations. For example, failing a
  test

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Failing a test

• Identify negative thoughts that are contributing
• to a negative mood
• Im a failure!
• Im not smart enough!
• Reframe the thoughts
• I failed because I didnt study.
• Im smart, but maybe I need to change my study
  habits.

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Conclusion

• Stress is inevitable
• Know when you are likely to become stressed
• Learn how to recognize your stress reactions
• Know which coping strategies work best for you
• Build those into your day

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CAPS

• We Offer
• Confidential counseling for UC students
  Individual and group
• Free walk-in urgent care services during business
  hours
• Consultation with faculty, staff, family, and
  friends concerned about a student
• Workshops and presentations stress management,
  communication, relationships, and balancing
  demands, and other life-enhancing topics!
• 225 Calhoun St Suite 200 [phone]
  www.uc.edu/counseling