1. Breathe, Managing Stress
Melanie Soilleux, M.Psy. & Abby LePage, M.Psy.
Postdoctoral Fellows
Counseling and Psychological Services
The George Washington University 1

2. Agenda Introduction What is stress? Types of stressors
Tips for stress management
Impostor Syndrome
Recognize Students in Distress
Resources for you and students
Q & A

4. What is Stress?
A naturally occurring part of life. Occurs when external demands outweigh the person’s ability to meet those demands.
Types of stressors
Daily Hassles
Life Transitions
Major Acute Stressors
Chronic Life Strain 4

5. Physiological Symptoms of Stress
Muscular tension
Colds or other illnesses
Indigestion
Sleep problems
Fatigue
Headaches
Backaches

6. Psychological Symptoms of Stress
Anxiety
Depression
Feeling overwhelmed
Mood swings
Irritability
Forgetfulness
Rumination in thinking
overgeneralizing, black and white thinking, catastrophizing
Difficulties concentrating

7. Activity!

8. Types of Stressors Work Classes Relationships Finances
Career – future worries

9. Unique stressors/concerns for underrepresented groups:
How does GWU compare to your previous institutions in terms of diversity?
How do you think it will be for you to be a postdoc at GWU?
Identity/Belonging
Where do I fit in? Am I going to feel isolated? What if I’m the only person of color in my office? Will I be asked to speak for my whole race/ethnic group?
What expectations do others (family, friends, peers) have of you?
Campus climate
Discrimination

10. What happens if I don’t acknowledge I’m stressed?
Chronic stress creates –
lowered immunity
increased comfort eating
increased depression, anxiety, irritability
lowered sleep
increased hypertension/cholesterol
increased substance use 10

11. Is there such a thing as good stress?
While we all know too much stress=bad, too little stress can lead to a loss of focus, less productivity, and a general decrease in performance
A moderate or “optimal” stress level can help with productivity, alertness, and motivation

12. Strategies to Manage Stress
Figure out what’s stressing you
Good part of your stress can be helped by:
- healthy eating
- adequate sleep
- exercise
- healthy boundaries
*Stress that it can be more of a “consultation”.
How to identify your stress?
Tips: think about where you spend your time; what do you worry about? 12

13. Strategies: Control vs. No control

14. Strategies . . . Pay attention to your family and social life
Maintain hobbies in your life
Take breaks
Laughter helps
Time management is important
Seek help from professionals if needed

15. Support Network
Important to stay connected to others, in and outside of work
Talk about your feelings with at least one person in your life!
Protect your time away from work
Reserve time in your schedule to spend with friends and loved ones
Join a professional organization to connect with other postdocs and professionals

16. The SECRET Stress management requires work, effort, dedication
Strategies are both
TASK SPECIFIC
Outline Projects, delegate tasks
BROAD STROKES
Eat well, sleep well
Practice makes better 16

17. Impostor Syndrome

18. What is impostor syndrome?
The feeling that you don’t belong
Includes:
Thoughts of self- doubt
Unable to accept your success
Feeling helpless or alone
Talk with faculty
Join extra-curriculars
Admit you don’t know something

19. How to Manage Imposter Syndrome:
Reframe it: there are benefits to being a novice
Focus on learning not performing
Perspective: you’re not alone
Talk with other postdocs!

20. Recognizing a Student/Others in Distress
*None of these warning indicators alone is sufficient for predicting mental health problems, aggression and/or violence

21. Academic Indicators Missed assignments
Deterioration in quality of work
A drop in grades
Repeated absences from class
A negative change in classroom performance
Verbal aggressiveness in class meetings
Disorganized or erratic performance
Essays or creative work that indicate extremes of hopelessness, social isolation, rage, or despair

22. Personal / Interpersonal Indicators
Tearfulness
Unprovoked anger or hostility
Expressions of hopelessness or worthlessness
Exaggerated personality traits (e.g., more withdrawn or animated than normal)
Direct statements indicating distress, family problems, or other difficulties
Expressions of concern about a student in the class by peers

23. Physical Indicators Deterioration in physical appearance
Visible changes in weight
Lack of personal hygiene
Excessive fatigue
Coming to class bleary-eyed, hung over, or smelling of alcohol
Appearing sick or ill

24. Safety Risk Indicators
Any written note or verbal statement that has a “sense of finality” (suicidality)
Statements to the effect that the student is “going away for a long time”
Giving away of prized possessions
Self-injurious or self-destructive behaviors
Out-of-control behavior
Essays or papers that focus on despair, suicide, death, violence or aggression
Verbal or written ( ) threats of harm to self or others

25. GW Counseling and Psychological Services (CAPS) - resource for students
Students can walk-in during business hours and call after hours to speak with a counselor
Hours: 8:30am-5pm
Office: st Street, NW,
Ground Floor
Phone:
option 2 for after hours counselor

26. GW Counseling and Psychological Services
Walk-in services available Mon-Fri 9-5
Individual Short-Term Counseling
Group Therapy (free and unlimited)
Outreach Services:
Workshops,
Let’s Talk,
Self-help library on our website
Consultation
Referrals for Longer-Term Therapy – On Campus and in Community

27. CRISIS RESOURCES University Counseling Center: 202-994-5300
Can call after hours – you will be forwarded to a 24 hr. hotline to speak to a counselor
Sexual Assault Response and Consultation Team (SARC):
GWPD – Emergency:
GWPD – Non-emergency:

28. Resources for you! Employee Assistance Program Well-being Hotline:
The Wellbeing Hotline is your one-stop-shop for help with personal issues, life event planning or simple daily life management
(866)
Health Care Advocate
(866)
Care network - you can anonymously report concern about a student

29. Daily Hassles (waiting in line, driving)
Life Transitions (coming to college, graduating, marriage)
Major Acute Stressors (illness, death, natural disasters)
Chronic Life Strain (dealing with a sick relative, juggling work, school and social obligations) 29