Stress  & Coping Counseling Services - PowerPoint Presentation

1. Stress  & Coping Counseling Services

2. What’s ahead?Kinds of StressStress in the Time of COVIDSigns, Symptoms, ResponsesTools for CopingHow would you define stress?

3. Where are you on the stress curve?(Yerkes & Dodson, 1908) (Research Gate, 2020)Performance increases with stress but only up to a point.When the level of stress becomes too high, performance decreases

4. Common college stressorsBalancing work, school, and family lifeHealthClass scheduling and credit loadCosts of colleges/financesGrades and examsPreparing for post-graduation lifeRelationshipsOnly 1.6 percent of undergraduates reported that they felt no stress in the last 12 months.(The American Institute of Stress, 2019) (National College Health Assessment, 2019)

5. Kinds of stress(American Psychological Association, 2020)

6. Stress in the time of covid

7. Stress in the time of covidSurge capacity – collection of adaptive systems – mental and physical- that humans draw on for short term survival in acutely stressful situations, such as natural disasters -Ann Masten, PhD, University of MinnesotaPandemic is different from natural disaster…it is invisible and ongoingNormal response to feel exhausted, ups and downs, depleted, burned outIllustration: Adrian Forrow(Haelle, 2020)

8. Stress in the time of covidAmbiguous loss – loss that is unclear or lacks a resolution -Pauline Boss, PhD-University of MinnesotaWhat are some ambiguous losses you have experienced during this time?Loss of a way of life(Haelle, 2020)

9. How do you know when you are experiencing stress?What does it look and feel like?EmotionalPhysicalBehaviorCognitive

10. Fight-Flight-Freeze responseFight:  movement towards, screaming, crying, clinched fists, anger, rageFlight:  movement away, nervous, anxious, panic, fidgety, need to move, restless, get awayFreeze:  feeling stuck, frozen, numb, indecisive, restricted breathing, heaviness, shut downHow do you respond?

11. Thoughts, beliefs and PerceptionsSome cognitive distortionsAll or Nothing ThinkingOvergeneralizationMental FilterJumping to ConclusionsShould StatementsPersonalization(Crum, Akinola, Martin, & Fath, 2017) (Beck, 1963)

12. How do you cope?What are some ways that you cope with stress?

13. What IS resilience?Process of adapting well in face of adversityPeople tend to overestimate how much negative events will impact them and underestimate how well they can cope. Don’t underestimate your own resilience. Build a resilience bank account. Resilience can be developed. (American Psychological Association, 2012)

14. Tools for copingBasic needsPhysical activitySelf-careSocial supportAdjust expectationsAsk for help

15. Basic needsIs your diet fueling your body well?Are you getting adequate sleep?How do you prepare for sleep?Limit screen time/blue lightEmpty your thoughtsMeditation; relaxation; musicBedtime ritual

16. physical activityMental health benefits of exercise:  decreases stress hormones distracts from negative thoughts mood boostimproved confidence  social

17. Self-careHow do you relax?What do you need right now?  Where do you get your energy?Get creative during this time – focus on the here and nowLong term strategies: Take more time and practiceLeisure activities, positive self-talk, yoga, gratitude, time management, reframe your thinking, self-compassionShort term strategies:  performed anywhere, take little practice, provide immediate relief  ​Guided imagery, meditation, progressive muscle relaxation, breathing, walk, take a moment in nature

18. Social supportWhat are you doing to nurture your relationships?Social support and connection is biggest protective factor for facing adversity and building resilienceKnow which relationships increase your stressHelp others; check in with others; people are not meant to go through difficult times alone

19. Adjust expectationsSet realistic goals for yourself during stressful timesStress uses up a lot of energyAllow yourself to adjust expectations of yourself and others.

20. Ask for helpWhat are healthy ways to process your emotions?What are some challenges in asking for help?If you’re having difficulty managing stress and coping on your own, ask for help. Counseling Services at SCSU203-392-5475https://inside.southernct.edu/counseling

21. Activity

22. references(2020). Retrieved from American Psychological Association: https://www.apa.org/topics/stressAmerican Psychological Association. (2012). Retrieved from Building your resilience: https://www.apa.org/topics/resilienceBeck, A. (1963). Thinking and depression: I. Idiosyncratic content and cognitive distortions. Archives of General Psychiatry, 324–333.Crum, A., Akinola, M., Martin, A., & Fath, S. (2017). The role of stress mindset in shaping cognitive, emotional, and physiological responses to challenging and threatening stres. Anxiety, Stress and Coping, 1-17.Haelle, T. (2020). Your ‘Surge Capacity’ Is Depleted — It’s Why You Feel Awful. Retrieved from https://elemental.medium.com/your-surge-capacity-is-depleted-it-s-why-you-feel-awful-de285d542f4cNational College Health Assessment. (2019). Retrieved from American College Health Association (ACHA): https://www.acha.org/documents/ncha/NCHA-II_Spring_2018_Undergraduate_Reference_Group_Executive_Summary.pdfResearch Gate. (2020). Retrieved from ResearchGate.net: https://www.researchgate.net/figure/Illustration-of-the-Yerkes-Dodson-human-performance-and-stress-curve-2_fig15_283155324The American Institute of Stress. (2019). Retrieved from Stress in College Students: https://www.stress.org/stress-in-college-students-for-2019-how-to-copeYerkes, R. M., & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. . Journal of Comparative Neurology and Psychology, 459-482.