Aaron Krasnow, Ph.D.

Associate Director, Counseling and Consultation

Arizona State University

March 3, 2010

Manage Your Stress and Be Your Best!

It is hard to ask for help, but sometimes you might need it.

• Most people want help

• Most people have trouble asking for help

• Most people respond well to being offered help

• Most people need help getting help

What is Stress?

• Eustress vs. Distress

• Eustress is necessary

• Distress is unmanaged strain

Why is it important to manage stress?

• Attending to your emotional health supports your physical health, career achievement, and performance.

• If you ask:

– Will stress make my _________ worse?

– The answer to anything you put in the blank is always: YES!

How do I know if I am “stressed out?”

• None of these indicators alone is sufficient for predicting when someone might be personally or emotionally struggling.

• Each is a “clue” and when presented alone or in combination, they indicate the possible need for managing stress or getting support.

• It is better to act sooner rather than later.

Workplace Indicators

• Missed/Ignored assignments

• Deterioration in quality of work

• Repeated absences from work

• Verbal aggressiveness in meetings

• Disorganized or erratic performance

• Continual seeking of special accommodations (e.g., extensions

Physical Indicators

• Deterioration in physical appearance

• Visible changes in weight

• Lack of personal hygiene

• Excessive fatigue

• Coming to work bleary-eyed, hung over, or smelling of alcohol

• Appearing sick or ill

Personal/Interpersonal indicators

• Unusual tearfulness

• Expressions of concerns by co-workers

• Direct statements indicating distress

• Unprovoked anger/hostility

• Expressions of hopelessness/worthlessness

• Exaggerated behaviors (more or less)

• A “sense” that something is wrong

What can you do?

• Try some of the tips you learn today to take care of yourself.

• Call a trusted friend and share your feelings.

• Call a Counselor or Psychologist and arrange an appointment to talk about your concerns.

Self-Care

• Self-care will improve your life.

– Enormous amounts of evidence supporting the link between self-care and positive life-variables.

• We can never be better than our actual abilities, but we can definitely be worse.

Self-Care

• Self-care is the pathway to improving your functioning at work.

– It is one of the things we have control over, no matter who we are.

• Attempts to manage work stress usually involve “compartmentalizing.”

– Rarely works

Work

Nutrition

Self-care

Neutral activities

Sleep

Work + Stress

Nutrition

Self-care

Neutral activities

Sleep

Work + Stress

Nutrition

Self-care

Neutral

activities

Sleep

Work + Stress

Stress at home

Nutrition

Self-care

Neutral activities

Sleep

Stress: Work + Home Life + Neutral Activities + Sleep

Attempts at a “compartmentalized” life:

Episodes of Work Stress leads to:

1st Attempt to Increase Sleep:

2nd Attempt to Manage Life (limits at work):

Eventually it all becomes:

Self-Care

• Goal:

Self care:

At home

At work

With friends and family

Relaxation

• Breathing

• “Chest-breathing” is a response to, and a signal of, danger.

• “Diaphragmatic-breathing” stimulates relaxation.

• Soft-Belly

• Practice!

Mindfulness

• Mindfulness

– Being present

• Past focused thoughts.

• Future focused thoughts.

• There are many ways to be “mindful.”

– Quiet

– Eating

– Active

Mindfulness

• Quiet Mindfulness

• Being present is difficult, we are constantly bombarded with thoughts and feelings.

– Fleeting if we would allow it.

Mindfulness

• We can trigger being present with practice.

• Physical sensations are the most direct way to trigger mindfulness.

• Extraneous, non-present thoughts are box-cars. Acknowledge them and send them down the track, out of sight.

Mindfulness

• Eating habits are an important part of self-care.

• Eating habits are influenced by stressors.

• Typical strategies are ineffective under distress.

– Will-power.

– Intellectualized strategies or reason-giving.

• Relaxation and “Mindful eating” are two pathways to healthy and satisfying eating habits.

Mindfulness

• Mindful eating:

– Remain aware of your thoughts, feelings, and sensations.

• Choose with awareness

• Examine with senses

• Place in your mouth without chewing

• Chew slowly

• Swallow purposefully

Talk to yourself to help with coping

• Be your own best ally rather than worst enemy (e.g., Replace a negative thought with the opposite thought).

When you notice you are “stressed” ask yourself these three questions:

• How long has this been going on for you?

• What do you think is the best way to handle it?

• What can others offer about ways to support you?

Barriers vs. Pathways

• When we are in distress we will focus on barriers.

• Doing things to take care of yourself helps you see pathways.

• What have been some successful ways that you have taken care of yourself in the past?

Q: How long has this been going on for you?

Barrier: Forever!

Pathway: For X amount of time.

Q: What do you think is the best way to handle it?

Barrier: Nothing will work!

Pathway: I need to try my best to…

Q: What can others offer about ways to support you?

Barrier: Nothing!

Pathway: Hopefully something, I am not sure what yet.

When you notice yourself thinking a certain way, HEADS UP!”

• Global thinking

• Stable thinking

• Personal thinking

• Negative thinking

4 problematic ways of thinking

• Global Everything

• Stable Always

• Personal About Me

• Negative Is Bad

Getting a Handle on Stress

• Change happens in small steps: reward yourself for progress

• Rest and breaks

• Humor, laughter, and social activities help us cope and live longer

• Exercise relaxes body and mind

• Relaxation

Questions?

Resources

• For Staff

– Employee Assistance Office

– http://www.asu.edu/hr/employee_assistance

• For Students

– Counseling Services on all 4 campuses:

• http://students.asu.edu/counseling