STRESS MANAGEMENT and DEPRESSION Lynn Gregory, M.S.W, M.Ed., LCSW

What is Stress?  Stress is your body’s way of responding to any kind of demand.  It can be caused by both good and bad experiences.  When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger.

What Causes Stress?  Many different things…  Identifying what may be cause of stress is often the first step in learning how to better deal with your stress.

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Mental Elements  Our attitudes and beliefs help determine how we react and thus our physical responses  The way we look at these attitudes and beliefs is through our self-talk – that is the dialogue that goes on inside our heads

Consider the difference in saying:  “ This test will be a challenge. I’ll study well and give it my best shot. It’s not the end of the world. I ROCK!!!” As opposed to …  “This test is going to be awful! This test sucks! I just know I won’t be able to remember everything. I’m going to bomb this test! Dr. So & So is out to get us! They were trick questions so I bombed”

Tips for Dealing with Stress  Thought Stopping  Positive Self Talk  Talk it Out (connection with others)  Work if off … with physical exercise  Deep breathing  Progressive Relaxation

Self Care  Connect with others.  Eat right.  Get adequate sleep and rest.  Exercise regularly.  Have a relaxation PLAN completely unlike your work… a hobby that is relaxing and you enjoy.  Avoid alcohol and drug use.  Monsters can be SCARY! (too much caffeine & energy drinks)  Learn to say “no.”

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What is Depression? A depressed mood during most of the day, particularly in the morning Fatigue or loss of energy almost every day Fatigue Feelings of worthlessness or guilt almost every day Impaired concentration, indecisiveness Insomnia (an inability to sleep) or hypersomnia (excessive sleeping) almost every day Insomniasleep Markedly diminished interest or pleasure in almost all activities nearly every day ~ SADNESS AND/OR HOPELESSNESS Recurring thoughts of death or suicide (not just fearing death)suicide A sense of restlessness or being slowed down Significant weight loss or weight gainweight lossweight

A key sign of depression is either sad or “blue” mood or loss of interest in activities you once enjoyed. For a diagnosis of depression, these signs should be present most of the day either daily or nearly daily for at least two weeks. In addition, the depressive symptoms need to cause clinically significant distress or impairment.depression

TREATMENT OF DEPRESSION  Counseling – “Talk Therapy” with a Counselor, Social Worker, Psychologist, or Psychiatrist  Anti-depressant medication prescribed by a General Practice Doctor or a Psychiatrist  Exercise  Hospitalization  Or any combination of these as recommended by a mental health professional

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DON’T HIDE YOUR HEAD IN THE SAND. TALK TO SOMEONE!!! Anyone ~ mom, dad, friend, the dog ~ Anyone

CALL A HOTLINE Contact Lubbock 24-hour Crisis Line: National Suicide Prevention Hotline: CALL A HOTLINE Contact Lubbock 24-hour Crisis Line: National Suicide Prevention Hotline:

SPC Health & Wellness Center Offers FREE & CONFIDENTIAL Mental Health Counseling for Current SPC Students CALL to set up an appointment