Hannah Kelliher Gissel Lopez-Rivera

Courtney Newman Amy Player-Smith

Introduction •  Self care is essential for those in the helping

professions for many reasons. •  There are multiple ways to maintain self care.

This presentation we will talk about: o  Goal Setting o  Time Management o  Eating Healthy o  Fitness o  Stress Reduction

Training Agenda q Introduction: 15 minutes q Goal Setting: 1 hour q Time Management: 1 hour and 30 minutes q Healthy Eating: 1 hour q Fitness: 30 minutes q Break for Lunch q Stress Reduction: 2 hours q Conclusion: 15 minutes

Goal Setting •  Why  Goal  Set?  •  Creates  a  plan  for  the  future  •  A  way  of  measuring  your  success  •  Hold  yourself  accountable  •  Deeper  level  of  thinking  on  where  you  

would  like  to  be  and  how  you  will  get  there    •  Long  Term  Goals  Vs.  Short  Term  Goals    

SMART Goal Setting S- Specific - Clearly define what you are trying to do and why M - Measurable - How will you determine that you have been successful? A - Attainable - Is this goal possible to complete? R - Realistic & Relevant - What are you willing and able to do? Challenging, but not overwhelming T - Timely - How long will it take you to complete this goal

Reference: GPS LifePlan (2012), Goal Setting Workshop. Retrieved from: http://gpslifeplanmn.com/goalWorkshop/

Let’s Set Some Goals Long Term Short Term

Academic

Professional

Creative

Financial

Entertainment

Health

Environmental

Community

What is Time Management? According to Psychology Today, “Time management is

the ability to plan and control how you spend the hours in your day to effectively accomplish your goals” (para 1).

Reference: Psychology Today (2014), Time management skills. Retrieved from: http://www.psychologytoday.com/basics/time-management

Why is Time Management Important? •Time is limited •Accomplish more with less

effort •Make better decisions •Be more successful •Learn more •Reduce stress •Higher quality of work

•Creates discipline •Generally makes you happier,

more successful, and allows you to live a more fulfilling life all around.

Reference: Appointment-Plus (2014). 9 simple reasons why time management is important. Retrieved from: http://www.appointment-plus.com/articles/why_time_management_is_important.php

Time Management Activity

Healthy Eating

Nutritious Snacks-Under 200 Calories v  Bananas and nuts v  Whole Wheat Crackers and Peanut Butter v  Fruit v  Popcorn with parmesan v  Instant Oatmeal v  Mini pitas with hummus v  Snack bars v  Veggies with ranch v  Hard-boiled eggs v  Pita chip and Guacamole Salsa v  Cucumber and feta

http://www.cookinglight.com/eating-­‐smart/smart-­‐choices/healthy-­‐office-­‐snacks-­‐00400000065105/page15.html  

Fitness Take 10-15 Minute Breaks

q Deskercise q Stretch q Optimal Posture and Core Stretch q Get Up and Move

Stress Reduction According to the American Institute

of Stress, the term “stress” was first coined by Hans Selye in 1936 to mean, “the non-specific response of the body to any demand for change” (Stress.org, 2014).

Reference: The American Institute of Stress. (2014). Retrieved from http://www.stress.org/what-is-stress/#sthash.No1QEit3.dpuf

What is Stress? Although we tend to think of stress as caused by external events, events

in themselves are not stressful. Rather, it is the way in which we interpret and react to events that makes them stressful. People differ dramatically in the type of events they interpret as stressful and the way in which they respond to such stress. For example, speaking in public can be stressful for some people and relaxing for others.

Reference: State University of New York at Buffalo, Counseling Services. Stress Management. 2014. Retrieved from http://ub-counseling.buffalo.edu/stressmanagement.shtml

Stress can be anything that poses a threat to our physical,

psychological, or mental well being.

Symptoms of Stress There are several signs and symptoms that you may notice when you are

experiencing stress. These signs and symptoms fall into four categories: Feelings, Thoughts, Behavior, and Physiology. When you are under stress,

you may experience one or more of the following: Behavior Physiology

Feelings Thoughts

stuttering and other speech difficulties, crying for no apparent reason, acting

impulsively, startling easily, grinding your teeth, losing your appetite or overeating

perspiration, increased heartbeat, trembling, nervous ticks, dryness of

throat/mouth, tiring easily, urinating frequently, sleeping problems, headaches

anxious, scared, irritable, moody low self-esteem, fear of failure, inability to concentrate, embarrassing easily, worrying about the future, forgetfulness

Causes of Stress Both positive and negative events in one's life can be stressful. However, major

life changes are the greatest contributors of stress for most people.

Major Life Changes that can be Stressful:

●  Geographic mobility ●  Going to college ●  Marriage ●  Pregnancy ●  New job/ responsibilities ●  Divorce ●  Death of a loved one ●  Being fired from your job ●  Structural/departmental change

Environmental Events that can be Stressful:

●  Time pressure ●  Competition ●  Financial problems ●  Noise ●  Disappointments

How to Reduce Stress Many stresses can be changed, eliminated, or minimized. Here are some things

you can do to reduce your level of stress:

ü Become aware of your own reactions to stress. ü Reinforce positive self-statements. ü Focus on your good qualities and accomplishments. ü Avoid unnecessary competition. ü Develop assertive behaviors. ü Recognize and accept your limits. Remember that everyone is unique and

different.

How to Reduce Stress Cont’d ü Learn to use your time wisely:

o  Evaluate how you are budgeting your time.

o  Plan ahead and avoid procrastination.

o  Make a weekly schedule and try to follow it.

ü Set realistic goals. ü Set priorities. ü Practice relaxation techniques. ü Exercise regularly. ü Eat a balanced diet daily. ü Get a hobby or two. Relax and have fun.

Your Life Well

Replenish Refuel Refill

Time Energy

Attention

Conclusion • To be effective Student Affairs professionals one must

utilize self care. • Self care includes: Stress reduction, time management,

goal setting, and healthy eating to name a few. • The outline for a training we completed will be useful for

all offices across campuses nationwide to help promote self-care of it’s employees.