1. Yorkville University and Toronto Film School
Stress Management
Yorkville University and Toronto Film School
Student Services Counselor: Talia Singer RN RP MSc

2. At times it can feel like I’m…
Burned out
Fried
Cooked
Done
Overwhelmed
Sad, angry, and scared

3. What is stress exactly?
Stress is a response to demands in our environment, especially when we feel we may not be able to cope.
Stress is a normal response to situations where we perceive a threat or danger.
When this happens, our built-in alarm system—the “fight-or-flight” response—becomes activated to protect us. (ie. think jumping out of the way of a car).
(CAMH, 2010)

4. Eustress vs Distress Eustress Distress Mild Short term Motivating
Goal oriented
inspirational
Chronic
Debilitating
Interferes with goal attainment
Weakens immune system
Lowers your capacity
(Kozusznik, Rodríguez & Peiró, 2015)

5. Stress Myths (i.e alternative facts about stress)
All stress is bad
Stress will not hurt you (i.e. what doesn’t kill you makes you stronger…all the time)
Everyone stresses about the same things
No symptoms = no stress
Only major symptoms of stress are harmful
Tomorrow, and tomorrow, and tomorrow I’ll….
Should have, could have, would have….(i.e. guilt alleviates stress)
(CAMH, 2010)

6. Stress Symptoms The signs and symptoms of stress may be:
cognitive (related to thoughts)
emotional
physical or
behavioural
Their severity can range from mild to severe.

8. Cognition: My Thoughts
Cognitive symptoms include difficulty concentrating or thinking, memory problems, negativity or lack of self-confidence, constant worry and difficulty making decisions.
(CAMH, 2010)

9. My Emotions
Emotional symptoms include moodiness; low morale; irritability; feeling hopeless or helpless; feeling apprehensive, anxious or nervous; feeling depressed, unhappy or guilty; and feeling agitated and unable to relax.
(CAMH, 2010)

10. My Body
Physical symptoms include headaches; muscle tension or other physical pain or discomfort; stomach problems or nausea, diarrhea or vomiting; loss of sex drive; rapid heart rate; high blood pressure; difficulty sleeping, insomnia, hypersomnia, and fatigue.
(CAMH, 2010)

12. My Behavior
Behavioural symptoms include changes in eating or sleeping patterns; social withdrawal; nervous habits such as nail biting, teeth grinding or foot tapping; increased use of caffeine, cigarettes, alcohol or other drugs; and neglecting family or work responsibilities, or experiencing a decline in performance or productivity.
(CAMH, 2010)

14. How do I know if I need help for stress?
It is important not to suffer in silence. Seek help if the signs and symptoms of stress have been present for a period of time, such that:
your functioning at work, school, home or socially is affected
you experience increasing distress and emotional difficulties.

15. Stress Management Strategies

16. Approaches to treatment
Psychoeducation
Relaxation techniques
Cognitive exercises (reframing, problem solving, scheduling worry time)
Self care
Approaches to treatment

17. Psychoeducation Learn more about how YOU manage stress:
Think about the personal meaning each stressful thought has to your life.
Remind yourself of the changes that have been going on recently
Think about ways you can adjust to each change
Take your time when making decisions
Try to plan well for times of transition
Pace yourself
Appreciate your successes and schedule relaxation
Be compassionate and kind to yourself – self-empathy
Acknowledge what you can and cannot control, and take on challenges that motivate you
Take stock of your resources
Reach out
Psychoeducation
(Davis, Eshelman & McKay, 2000)

18. Relaxation Techniques
Abdominal breathing (
Progressive muscle relaxation (
Meditation (pick your fav. YouTube meditation video)
Creative mind map – fill a page with your thoughts and link them up.
Mindshiftapp (
Mindfulness
Art and breath – draw your breathing
Music and breath – breath to music (classical)
Relaxation Techniques
(Davis, Eshelman & McKay, 2000)

19. Self Care: Schedule time for…
Exercise
Nutrition
Sleep Routine

20. A schedule can keep you on track and log your moods.

21. Reframing cognitive distortions
Cognitive Exercises
Reframing cognitive distortions 1
Problem solving 2
Scheduling worry time 3
Cognitive Distortions are negative statements we tell ourselves such as “I’ll never get it right”. Reframing means to challenge these thoughts with more positive statements such as “I’m doing my best, and I’m getting the help I need”
Problem solving is taking one issue at a time and examining it. Not biting off more than you can chew.
Scheduling worry time – a technique to be more productive and schedule a time to sit and talk about the things that are worrying you (hopefully with someone professional).
(Davis, Eshelman & McKay, 2000)

22. Resources Stress Resources: Mental Health Resources
Public Health Agency of Canada: How can I reduce my stress?
Mental Health Resources
Canadian Mental Health Association – by province
Your family doctor
A walk-in clinic
Crisis support line: 911
Across Canada
Resources

23. References Anxiety BC (n.d.). https://www.anxietybc.com/
Davis, M., Eshelman, E.R. & McKay, M. (2000). The Relaxation and Stress Reduction Workbook. Oakland, CA: New Harbinger Publications.
Centre for Addiction and Mental Health. (n.d.).Taking steps to manage stress. Retrieved from:
Centre for Addiction and Mental Health. (2010). Stress. Retrieved from: stress.aspx
Kozusznik, M. W., Rodríguez, I., & Peiró, J. M. (2015). Eustress and distress climates in teams: Patterns and outcomes. International Journal of Stress Management, 22(1), 1.