Stress Management and Wellness Workshop

Presenter

• Luanne Helms
• Affiliation: Psychologist at Utah State University Counseling and Psychological Services

Workshop Overview

• Consists of six parts:
  1. Discussing stress and management techniques
  2. Practicing relaxation skills
  3. Continuation of relaxation skills
  4. Further relaxation techniques
  5. Cognitive, behavioral, and emotional skills
  6. Developing a wellness plan

Sources of Stress

• Academic: Tests, balancing school and family/work
• Financial: Running out of money
• Social: Dating, giving presentations
• Environmental
• Interpersonal: Stress between people
• Intrapersonal: Internal factors creating stress

Identifying Personal Stressors

• Important to identify personal sources of stress without comparison to others.

Symptoms of Stress

• Behavioral: Snappiness, avoidance behaviors
• Emotional: Feeling overwhelmed, crying easily
• Physical: Headaches, back pain, stomach issues
• Cognitive: Forgetfulness, trouble concentrating

Fight or Flight Response

• Natural protective mechanism activated by perceived danger.
• Symptoms: Cold extremities, shallow breathing, muscle tension, digestive slowdown, immune suppression, memory challenges.
• Often triggered by stressors not involving physical danger (e.g., tests, presentations).

Managing Fight or Flight

• Recognize and manage thoughts that trigger the response.
• Importance of triggering the relaxation response to counteract constant stress.

Stress Management Techniques

• Exercise: Running or physical activity helps complete the fight or flight response.
• Music: Playing or listening to calming or empowering playlists.
• Support System: Talking to friends, finding different people for different needs.
• Sleep: Ensure adequate rest but avoid using it solely as avoidance.
• Entertainment: Watching movies selectively based on mood effect.
• Organization: Writing lists, scheduling, prioritizing tasks.

Additional Techniques

• Humor: Engaging in activities that make you laugh.
• Nature: Spending time outdoors.
• Meditation/Yoga: Incorporating mindfulness practices.
• Animals: Interaction with pets for relaxation.

Conclusion

• Encourage self-observation to identify personal stress-reducing activities.
• Develop a personalized toolbox of stress management strategies.
• Future sessions (Parts 2-4) will include practicing relaxation skills.

Key Takeaways

• Identify stress sources and symptoms personally.
• Manage stress through a variety of techniques.
• Balance between recognizing stress and employing strategies to reduce it effectively.
• Implement regular stress management practices to improve overall wellness.

Presented by Luanne Helms, this workshop aims to equip participants with practical tools and strategies for managing stress and enhancing wellness.