© 2007 Arizona State University

ASU 101Part 3: Stress Management Skills

www.asu.edu/asu101

Joana Pabedinskas, Ph.D., C.S.C.S.Health Educator, SeniorWellness & Health Promotion DepartmentArizona State University 

Last updated 08-21-07    

© 2007 Arizona State University

Setting the stage for stress management

• Mindfulness

• Positive thinking

• Goal setting

• Productive habits

• Problem solving

• Overcoming obstacles

© 2007 Arizona State University

Mindfulness

Become more “mindful” of how you think.

Staying “mindful” or “in the moment”

Most of what people worry about never happens.

GOAL: TO WORRY LESS AND STAY IN THE PRESENT MOMENT.

© 2007 Arizona State University

“Belief at the beginning of anything is the one thing that will ensure success.” William James

“What the mind can see and believe, it can achieve!”

“If it is up to me, it will be.”

Positive Statements

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Dreams & Goals

Do you dream about your life after you graduate?

What do you need to do to accomplish your goals?

What do I want to be?

© 2007 Arizona State University

Goals & plans to achieve your dreams

• Before you start on a cross-country trip, you need to…

• In the same way, you need to plan for how you will reach your dreams and goals.

“Inch by inch, it’s a cinch. Yard by yard it’s hard!”

© 2007 Arizona State University

Activity – “Steps to Creating A Goal”

1. Write down a dream for yourself that you would like to accomplish in the next one or two years.

2. Write down weekly goals and tasks that would help you to achieve that dream.

© 2007 Arizona State University

Developing habits to help you reach your goals

Habit

Action done routinely without thought.

Take time to develop & time to change.

Earlier they are made, more likely you’ll keep them.

It is easier not to start a bad habit, than to stop it once it is started.

© 2007 Arizona State University

Your choices become your habits

What choices could you make to contribute to, or reduce your stress?

What habits are these choices helping you develop?

How will that likely affect your stress levels over time?

© 2007 Arizona State University

Barriers to developing productive habits

Misperceptions about peer behavior

Poor time management

The media

Poor self-esteem

Unmanaged stress and anxiety

Lack of information

Unhealthy choices are readily available

© 2007 Arizona State University

Steps to Change an Unproductive Habit (or any positive change you want to make)

Recognize that change is needed.

Learn about how to accomplish the desired change.

Make a decision and commit to the change process.

Recognize that change is difficult.

Set your goal and write it down.

Believe that you can do it because anything is possible when you believe!

Take action with small incremental steps.

Keep your eyes on the goal.

© 2007 Arizona State University

Problem Solving

The Four Step Process of problem solving:

1. Identify the problem.

2. Determine the cause(s).

3. Decide on the best solutions with their pros and cons.

4. Select the best solution.

© 2007 Arizona State University

Top 10 Thinking Errors

1. All or nothing thinking

2. Overgeneralization

3. Mental filter or “negative colored glasses”

4. Discounting the positives

5. Jumping to conclusions

6. Magnification or minimization

7. Emotional reasoning

8. “Should” statements

9. Labeling

10. Personalization and blame

© 2007 Arizona State University

Activity – “Correcting Negative Thought Processes”

Use this exercise the next time you are engaging in negative self talk.

Thinking

Feeling Behaving