Stress & Sleep: How they fit into your health & wellness Lee Ann M. Hamilton, MA, CHES Assistant Director Health Promotion & Preventive Services UA Campus Health Service www.health.arizona.edu
www.health.arizona.edu
www.health.arizona.edu
UA Campus Health Service • Located in Highland Commons Bldg. -
Near 6th St. and Highland
• Open Monday-Friday • Hours 8am-4:30pm -
(Wed. open at 9am)
• After Hours: (520) 570-7898
www.health.arizona.edu
Services Offered • Doctors, nurse practitioners, nurses • Women’s Health (gynecology) • X-ray • Laboratory • Pharmacy • Physical Therapy • Massage Therapy • Travel Clinic www.health.arizona.edu
Services Offered • Nutrition Services • Sports Medicine • Immunization Clinic • Counseling and Psych Services (CAPS) • Health Promotion and Preventive Services (HPPS)
www.health.arizona.edu
Stress • What stresses you out? These are stressors • What does stress look/feel like? • Stress is really all about how you react to the “stressor” • Key: manage what you can and let go of what you can’t • What are healthy ways you manage stress?
www.health.arizona.edu
Dealing With Stress Effectively • Take time for yourself • We’re human “beings” not human “doings” – unplug!
• Do something you enjoy every day • Laugh! (it’s a proven health booster) • Set small, realistic goals you can accomplish daily • Talk to a friend or a counselor • Time management is important - Ask yourself: “What’s the most important use of my time right now?” www.health.arizona.edu
Dealing With Stress Effectively • Keep your commitments realistic • Learn to say “no”
• Try to stay organized • Don’t take yourself too seriously! • Find positive ways to relieve your stress • Learn relaxation techniques: • Simple deep breaths (4-7-8), progressive relaxation, etc. • Mindfulness and guided imagery
www.health.arizona.edu
Stress
www.health.arizona.edu
Sleep • How much is enough? • Most people need 7-9 hours of sleep a night • Would you try to get by on 20% less oxygen or food? • What are barriers to getting enough sleep? • How can you overcome those barriers? • Sleep has LOTS of benefits!
www.health.arizona.edu
Sleep
www.health.arizona.edu
Find Your “Sweet Spot” • Your “Sweet Spot” is where you’re more likely to get the positives of drinking without the negatives • Most of the benefits (if any) from alcohol, come from the first few drinks, not the last few
www.health.arizona.edu
Connecting with empathy
www.health.arizona.edu
How to help others • Listen and acknowledge or paraphrase • “sounds like you have a lot going on” • “it seems like you’re a bit overwhelmed right now”
• Don’t tell them what to do or try to solve problem for them-they need to find their own solutions • Suggest resources • Deep breaths, progressive relaxation, etc. • Stressbusters APP • Counseling & Psych Services www.health.arizona.edu
Instant Stress Relief • Deep breaths, progressive relaxation • Counseling & Psych Services • Download the Stressbusters APP
www.health.arizona.edu
Wilbur Goes To CAPS
https://youtu.be/FeuKx6Hqep4
www.health.arizona.edu
Get Social With Campus Health!
Contact Info: (520) 621-9202 www.health.arizona.edu
Bear Down!
www.health.arizona.edu