STRESS MANAGEMENT. Alexandra Thurston, Psy.D. Lindsey Brooks, Ph.D. Student Health & Counseling Services
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1 STRESS MANAGEMENT Alexandra Thurston, Psy.D. Lindsey Brooks, Ph.D. Student Health & Counseling Services
2 Overview What is Stress? Common Thinking Traps Strategies for Coping with Stress Mindfulness
3 Taking a Mindful Moment
4 Sources of Stress Work Roommate Legal matters Classes Childcare Mental health Studying Money Coming out Relationship with partner Relationship with family Relationship with friends Appearance Physical health Not fitting in Spiritual and religious issues Career decisions Attitudes/thoughts Trauma Getting married Finding an apartment Change in residence Adjusting to UCSF, SF Lack of time Change in amount of social activities Difficult colleague or supervisor Death of friend/family member
5 Stress and the Mind/Body Connection: Fight or Flight Response Resting or Working Mind and Body Stress Response: Faster, Stronger for Survival Muscles: Relaxed Mind: Focused, Clear Thinking & Memory Hormones: Regulating Normally Heart Rate/Blood Pressure: Normal, good circulation Breathing: Smooth, Deep, Slow Stomach: Digesting normally Sweat Glands: As needed to cool off Immune System: Protecting the body Emotions: Manageable Muscles: Tense up, poised for action Mind: Instinctive; higher thinking shuts down Stress Hormones Released: Adrenalin, Cortisol Heart Rate: Speeds up to pump more blood to muscles Breathing: Shallow and quick Stomach: Digestion shuts down; butterflies Sweat Glands: More active Immune System: Shuts down to conserve energy Emotions: Fear, Anger, Panic Nervousness Source: BYU Stress Management and Biofeedback Services,
6 = PRIMITIVE STRESS RESPONSE HIGHLY DEVELOPED BRAIN STRESS The fight or flight response is more energy/motivation than typically necessary! Stress response is overactive and maladaptive In our fast-paced world with constant stressors, the stress response impairs our concentration, memory, rational thinking and ability to function Leads to chronic stress and disease 70-80% of doctor visits are stress-related (high BP, headaches, ulcers, insomnia, etc) Source: BYU Stress Management and Biofeedback Services,
7 Why Zebras Don t Get Ulcers After zebras outrun the lion... they go back to grazing, playing, etc. * Why Zebras Don t Get Ulcers, Robert M. Sapolsky, 2004 Source: BYU Stress Management and Biofeedback Services, We need to stop running when we are not being chased!
8 Not All Stress is Bad! Stress and Performance Curve:
9 Model for Understanding Our Experience Environment (Situations, Stressors) Thoughts Feelings Physical Sensations Behaviors
10 Common Thinking Traps 1. Overgeneralization 2. Polarized (All-or-Nothing) Thinking 3. Mental Filtering 4. Discounting the Positive 5. Self-Blaming 6. Self-Defeating Comparison 7. Control Fallacies 8. Catastrophizing 9. Should Statements
11 Self-Care It s absolutely essential for you to feel your best in order to perform your best. Lack of self-care will directly impact your work quality. Make time for self-care in order to be your optimal self.
12 Strategies for Coping with Stress Go Back to the Basics: Exercise Sleep Nutrition Avoid/minimize substance use Address any medical concerns Balanced lifestyle: Continue participating in hobbies and enjoyable activities Spend time nurturing relationships with family, friends, and significant others Spirituality / Reflective Time Positive Self-Talk
13 Mindfulness The quality of attention or awareness that you bring to everyday life. Living your life awake. o Nonjudgmentally, in the present moment, with intention.
14 Mindfulness Exercise
15 Resources Website: UCLA Mindful Awareness Research Center Free Guided Meditations Apps: Headspace Calm Stop, Breathe and Think For Additional Support: Student Health & Counseling Services Website: studenthealth.ucsf.edu For more information or to schedule an appointment: Call Drop in to Millberry Union West, level P8, room 005 Drop in to Rutter Center, 1675 Owens Street, 3 rd floor, room 330 Student Health Outreach Calendar:
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