Alley Damree07794090038

How do you know when

you are stressed?

Stress

MoodyIrritableDemandingDepressedAnxiousLack of humorHostileNervous

Short fusedLonelyEmotional outburstsDissatisfiedWorriedTearfulApathetic

Emotional featuresEmotional features

Stress

ForgetfulInattentiveDistractedPoor judgmentDisorganizedConfusedUnclear perceptions

Lack of interestUnusual dreamsBelief things always go

wrongProlonged thoughts of

boredomFearful thoughts

Cognitive featuresCognitive features

Stress

Sleep changes Eating disturbances Increased substance use Avoidance of tasks and

others Nervous laughter Frequent illness Allergies Headaches/pain Sexual problems

GI disturbances Muscle tension Cold hands Rapid breathing Rapid heart rate Shaking Fatigue Inability to relax Relationship conflicts

Behavioral & Physical features

What makes you stressed?

Good Stress or Bad Stress?

Death of spouse

Divorce/Marital separation

Jail term

Death of a close family member

Personal injury or illness

Major mortgageDeath of close friend

Foreclosure of mortgage or loan

Son or daughter leaving home

Trouble with boss

Dismissal from workChange in health of family member

Marriage/Marital reconciliation

Pregnancy

Change in financial state

Change to different line of work

Change in responsibilities at work

Outstanding personal achievement

Begin or end school

Change in living conditions

Change in work hours or conditions

Change in social activities

Vacation

To complete Stress Test: Click Holmes-Rahe Social Adjustment Scale

Stress…

…develops when external demands or

pressures tax or strain the internal

resources

Stress vs. performance

Yerkes Dodson Law

Stress Impairing Performance?

“choking” on a free-throwBlowing a test you studied hard forForgetting a speechMissing your lines in a playGoing blank while playing musicForgetting equations on a math test

Any of these sound familiar???

How do you manage stress?

Un-Healthy Coping

Consuming too much caffeine

SmokingDrinking in excessCompulsive spendingEmotional eatingUsing drugsDefensivenessBlame others/avoid

responsibilityAct out/passive

aggressive

Healthy Coping

Time Management

What is Important?

Imagine having led a long and fulfilling life…

What would you remember?

What would you value?

Imagine being told you have 6 months left on this planet…

How would you spend your time?

What would you want to do or experience?

Wellness Wheel

OccupationalVocational

Career

IntellectualCreativity

InformationalSkills

EmotionalSexuality

Relationships

PhysicalFitnessNutritionSelf-Care

Safety

SpiritualValuesEthics

SocialFamily

CommunityEnvironmental

Sometimes you just have to say….

There are only 24 hours in a day…

You are human – with only so much energy….

Self-CareBeing Healthy

Social and Emotional Support

Who to talk to…Who to talk to… about what ?about what ?

Healthy Thinking

Thoughts and Emotions Thoughts

Behavior

Event

Interpretation

Emotion

Challenging Limited Thinking

Feeling Event Thoughts Alternative Thought

Feeling

Angry – 60 No wave from friend

He ignored me

He was in a hurry and didn’t

see me

Neutral

Sad – 80Angry - 70

No call from friend

She doesn’t really like me

I know she was busy this weekend

Disappointed - 50

Upset – 90 Poor test score

I’m going to flunk out of

school

This is the first exam. I need to

study more next time.

Upset - 50

Limited-Thinking Patterns

Filtering – focus on negatives Polarized Thinking – all or nothing Overgeneralization – globalization Mind Reading – know what others think Catastrophizing – visualize disaster Magnifying- exaggerate intensity Personalization – all about me Shoulds – ironclad rules

Relaxation Exercises

Relaxation Techniques

Deep BreathingDeep BreathingMuscle RelaxationMuscle RelaxationVisualizationVisualization

Click these links for exercises: Click these links for exercises: 2-Minute Stress Relaxation Technique

Additional techniques

Stress Busters

For More Information…

Check out our Website: www.thegatekeyper.info

Campus Resources

IUPUI Counseling and Psychological Services

(CAPS)

What is CAPS?

CAPS provides direct professional psychological services, including crisis response, counseling, assessment, psychiatric, and referral, that are accessible to, and provide for, the general well-being of all IUPUI students.

Services also include consultation to the campus community and training experiences for graduate student counselors.

CAPS Services

Individual Counseling

Anxiety/Phobias Depression Eating Disorders Grief/Loss Parenting Relationships Stress & Time Management Study Skills Test Anxiety Trauma/Recovery

Relationship Counseling

Group Counseling

Various groups available

Evaluation and TestingADHDLearning DisordersSubstance AbuseDevelopmental

Confidentiality

CAPS operates according to the legal mandates of mental health care.

Therefore, all information is confidential.

CAPS records are not a part of any academic or university record.

No information is released from CAPS without the written consent of the client,

except as mandated by law.

Fees

Initial Fee $15

Individual Session Fee $10 (7+)

Couples Session Fee $30

Intake & Evaluation Free

Group Counseling Free

CAPS accepts payment by cash, check, credit/debit card or Bursar billing.

Contact Us

Walker Plaza, Suite 220 719 Indiana AveIndianapolis, Indiana 46202

Phone: 317-274-2548

Fax: 317-278-0948

E-mail: capsindy@iupui.edu

Hours: Monday through Friday 9:00 a.m. through 5:00 p.m.

Tues, Wed, and Thurs evening by appointment only.