Emotional Wellness

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Emotional Wellness

• Presented by
• Shelley S. Leiphart, M.S.

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What is Emotional Wellness?

• Emotional wellness measures the degree of
  awareness and the acceptance that one has of
  ones feelings. This includes the extent to
  which one feels positive and enthusiastic about
  ones self and life
• It measures the capacity to approximately control
  ones feelings and related behaviors, incl.
  capacity to cope w/ stress and the realistic
  assessment of ones limitations

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Introduction

• This presentation will educate you on the
  following topics
• Identifying Emotions
• Stress Management
• Assertiveness/Effective Communication
• Learning to Relax
• Where to get help

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Identifying Feelings

• High Intensity
• Thrilled, excited, fired-up (happy)
• Depressed, disappointed, crushed (sad)
• Furious, enraged, irate (angry)
• Bewildered, desperate, spaced-out (confused)
• Terrified, horrified, panicky (afraid)
• Helpless, overwhelmed, exhausted (weak)
• Powerful, super, determined (strong)
• Sorrowful, ashamed, unworthy (guilty)

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Identifying Feelings

• Medium Intensity
• Up, satisfied, contented (happy)
• Heart-broken, upset, down (sad)
• Mad, annoyed, agitated (angry)
• Disorganized, foggy, mixed-up (confused)
• Scared, threatened, uneasy (afraid)
• Incapable, tired, rundown (weak)
• Capable, confident, sure (strong)
• Sorry, lowdown, sneaky (guilty)

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Identifying Feelings

• Low Intensity
• Glad, mellow, pleased (happy)
• Moody, blue, lost (sad)
• Uptight, irritated, touchy (angry)
• Unsure, puzzled, perplexed (confused)
• Nervous, timid, unsure (afraid)
• Shaky, unsure, inadequate (weak)
• Secure, able, capable (strong)
• Embarrassed (guilty)

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What is Stress?

• Stress is the response your body has to the
  demands made upon it. Originally the "flight or
  fight response," it puts our bodies on alert to
  deal with potential trouble or dangers. Heart
  rate and blood pressure increase, hormone (such
  as adrenaline) and blood sugar levels rise, and
  the mind turns to focus on the perceived threat.

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Facts about stress

• Today, stress is an inevitable part of life
• There's no way we can completely avoid it, nor
  would we want to
• Stress motivates us to plan ahead and to
  accomplish things
• But too much stress can cause all kinds of
  problems, especially if it continues over a long
  period of time. It can lower our immune systems,
  leading to colds or other illnesses, and cause
  heart problems, ulcers, and depression.

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What causes stress? stressors

• Stressors are perceived or experienced events
• situations, people, or demands that causes
  stress
• These might be
• Physical
• Emotional
• Generated internally (by thoughts and feelings)
• Generated externally (exams, tornado)

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Signs of Stress

• Vary from person to person and situation but
  often includes
• Physical signs
• Sleep problems/changes in appetite
• Headaches, eye strain, indigestion
• High blood pressure
• Feeling signs
• Worrying
• Feeling nervous and overwhelmed
• Irritability

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Signs of Stress

• Action signs
• Withdrawing from friends/family
• Working harder(but getting less done)
• Blaming others, finding faults
• Thought signs
• Negative and depressing thoughts
• I am going to flunk out of school

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How to manage day-to-day stress?

• Talk out your troubles
• Manage your time
• Learn to plan and be organized
• Get regular physical exercise
• Eat nutritious and well balanced meals
• Get at least 7-8 hours of sleep
• Reduce or avoid caffeine, alcohol or other drugs
• Be optimistic and use positive self talk
• Learn to laugh, play and have fun

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Managing Stress in the Long Term

• Learn to Relax take mini-breaks
• Practice Acceptance, esp. w/ things that are out
  of your control
• Talk Rationally to Yourself
• Set realistic and attainable goals
• Avoid hindsight thinking I shouldve
• Get organized
• Develop a realistic schedule
• Use a daily to-do list
• Exercise!

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Managing Stress in the Long Term

• Reduce Time Urgency
• Plan ahead, allow plenty of time
• Disarm Yourself
• Stop competing yourself in all that you do
• Quiet Time
• Schedule it in if you have to!
• Watch Your Habits
• Diet, alcohol, smoking, drugs
• Talk to Friends

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Assertive Communication

• Do you feel like people walk all over you?
• Do you feel like you become too emotional when
  communicating w/ others?
• Do you have trouble keeping your temper under
  control?
• Do you have trouble saying no even when you
  really should?

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What is assertiveness?

• Assertiveness is the ability to honestly express
  your opinions, feelings, attitudes, and rights
  without undue anxiety, in a way that doesnt
  infringe on the rights of others
• Non-assertive behavior often comes from messages
  that we should please others, consider others
  needs above our own, or to not make waves

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Communicating Assertively

• Think and talk about yourself POSTIVELY
• Eliminate qualifying statements to your opinions
  or requests (e.g. youll probably think this is
  crazy or but thats just my opinion)
• Reduce tag questions (e.g. does that make sense?
  or is that okay?)
• Consciously take responsibility for yourself and
  avoid taking responsibility for others
• Eliminate should, ought to, and have to
• Practice using the phrase I choose to

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Communicating Assertively

• Use I statements
• you statements may feel like accusations and
  they distance you from your feelings
• Give and receive constructive criticism
• Talk about the behavior, not the person, and be
  specific
• Couple the criticism w/ a compliment
• Discriminate btn something that is your problem
  from something that is their problem

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LEARN TO RELAX
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Deep breathing exercise

• Stress puts our bodies on alert, increasing our
  pulse, breathing, and blood pressure.
• By slowing our breathing, we can actually
  decrease those physical symptoms that were
  increased as a reaction to stress.
• Just stop for a moment, breathe in slowly for
  four counts, then breathe out slowly for five
  counts do this several times until you begin to
  feel calmer.
• When you breathe in your stomach should go out
  and when you breathe out, your stomach should go
  in.

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Lets try it out.

• Now place one of your hands on your stomach and
  focus on your breathing.
• Feel your stomach go out as you breathe in and
  then feel your stomach go in as you breathe out.
• Deep breathing is very relaxing and cleansing.

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Counseling and Wellness Services

• Staffed by Psychologists, interns and doctoral
  level trainees.
• Free services to WSU students who are insured by
  WSUs Student Health Insurance. Students not
  insured by WSUs Health Insurance will be charged
  10 per session beginning with the 13th session
• Located at 2nd floor of the Frederick A. White
  Health Center
• To make appointments call 775-3407
• Monday through Friday from 830 a.m. to 500 p.m.