Student Counseling Services
Stress Management & SCS Services
Kären Brandon, M.S., NCC
Staff Counselor
Fall 2016 GTA Workshop
Fall 2016 GTA Workshop
What is Stress?
Stress is defined as a reaction to a stimulus that effects our mental or physical equilibrium (psychologytoday.com)
• Eustress: a positive state that enhances function • Distress: an aversive state that results in maladaptive behaviors through adaptation (Selye, 1975)
Fall 2016 GTA Workshop
Stress Management
Regular relaxation response leads to decrease in stress
– Exercise, eat, & sleep
– Pursue enjoyable activities – Coping thoughts – Relaxation techniques
– Seek support
– Seek professional help • (e.g., counseling)
Fall 2016 GTA Workshop
Stress Mgmt 101
EXERCISE
– Any form of motion helps relieve pent‐up muscle tension – Boosts metabolism, enhances the immune system, and increases mood EAT
‐ Get in touch with your ‘fullness signal’ (20 minutes)
– Eat healthy foods that give you energy
– Stay hydrated!
SLEEP
– Critical for brain functioning
– Sleep deprivation will diminish mental performance (Harvard’s Stress Management Publication, 2011
Fall 2016 GTA Workshop
Stress Mgmt 101
PURSUE ENJOYABLE ACTIVITIES
– Engage in self soothing behaviors—sensually pleasant and not harmful – Full attention on sensory input which will help you get out of your head COPING THOUGHTS
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“This will pass”
“I can be Anxious/angry/sad and still deal with this”
“I have done this before, and I can do it again”
“Short term pain for long term gain”
“Keep calm and carry on”
Fall 2016 GTA Workshop
Stress Mgmt 101
RELAXATION TECHNIQUES
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Learning how to relax is key to managing stress
Meditation
Progressive muscle relaxation
Guided Imagery
Deep breathing
SEEK SUPPORT
– Tell a friend, colleague, adviser, or family member about your stress
– Engage in social activities outside of work and school (Graduate Student Association can be an asset for meeting people outside of your department!)
Fall 2016 GTA Workshop
The Stress of Transitions
TIPS FOR ADAPTING
– Find familiarity in an unfamiliar place
– Give yourself a break and remind yourself that adjustment takes time
– Restructure negative thinking
• Negative thought: “I don’t fit in here”
• Restructured thought: “These thoughts and feelings are normal; I am going to give myself more time to adjust. I have adjusted to new things before by ____; maybe I should do that now.”
– Find new things to do and people to meet and challenge yourself
Fall 2016 GTA Workshop
Stress Mgmt 101
Professionals are here to help!
Call Student Counseling Services at 662‐325‐2091 to set up an appointment.
Emergency counseling services can be accessed by visiting our offices in Hathorn Hall (no appointment needed) or by calling 662‐325‐2091 after 5 p.m. or on weekends.
Fall 2016 GTA Workshop
SCS Services Offered
ALL SERVICES ARE FREE!
– Individual counseling
– Group counseling
• Graduate Student Support Group
• Grief and Loss group
• LGBT group, and many more!
– Couple counseling (only one person has to be a student)
– Guided Meditation
– Emergency Counseling Services
Fall 2016 GTA Workshop
Deep Breathing Exercise
Breathe in…2…3…4…
Hold…2…3…
Breathe out…2…3…4…5…6…7…8…
Fall 2016 GTA Workshop
Thank you!
Fall 2016 GTA Workshop