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Stress and Anxiety coping skills

Poll

Your self-care habits are:

• Great! I often put time aside for myself

• They're okay, could be better

• I don't practice any self-care habits

Self-Care Assessments

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Poll

Did you...

• gauge your self-care habits correctly?

• Underestimate your self-care routine?

  (Do you take care of yourself more than you thought?)

• overestimate your self-care habits?

  (Do you take care of yourself LESS than you thought?)

Poll

Check all that applies to you:

• I never experience any anxiety or stress

• I mostly experience stress related to academics

• I feel anxious most of the time

• I am okay with school, but I am worried about other stuff

Different Types of Stressors - same effect

​- Catastrophes

​- Significant life events

​- Daily Hassles

​The Impact of Stress Hormones

Stress does not make people sick

​

BUT it reduces immune system’s ability to function optimally

(and leaves us less able to resist infection).

​First Step: Rule Out Any Deficiencies!

• Thyroid problems

• Iron deficiencies

• ​Asthma

• Vitamin D deficiency​

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Drugs like caffeine, nicotine, THC, alcohol​

​Supplements

• ​Vitamin D

• ​Vitamin B complex

• ​Magnesium

• 5-HTP​

• ​GABA (-> inhibitory neurotransmitter)

• L-Theanine (-> elevates levels of GABA, serotonin and dopamine)

• Sam-e​ (-> serotonin, dopamine, and norepinephrine)​

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​ALWAYS ASK THE NURSES/YOUR DOCTOR FOR ADVICE!

As a boarder, you need to get those supplements approved first!)

Challenge ​Negative Self-Talk!

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Stop and think:

Is my automatic thought part of my distress?

Could I view it more objectively?​

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Trick your brain into releasing happy hormones!

(-> Botox Study)

https://doi.org/10.3389/fpsyt.2020.603087​

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Practice self-kindness​

​Put yourself first!!

​Self Care Strategies - Make a Plan!

​What triggers you?

​What calms you down?

​What will you do when you feel frustrated?

​Which friends/dorm parents/advisors/people can you approach?

​Progressive Muscle Relaxation

Open Ended

a) What is a coping skill that has helped you in the past? b) Will you try to implement a strategy you learned today?

​Thank You

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