Mental & Physical Health
Dealing with Stress
Presented by
Jeffrey Bornstein, MS, LPC, NCC, MBA
Dania Dandashli, MA, LPC
What to expect today
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Introduction
Dealing With Stress
Good Mental Health
Culture Shock
Good Physical Health
Keys to Success
Who am I?
Jeffrey Bornstein, MS, LPCC, NCC
• Licensed Professional Clinical
Counselor (LPCC)
• Practicing in Los Angeles
• Specializing in Anxiety,
Depression, and Panic Attacks
• International experience
includes living in Kyiv, Ukraine
and Quito, Ecuador
Who Am I
• Dania Dandashli, MA, LPC
• Psychotherapist in Houston,
Texas
• Specializing in anxiety,
depression, trauma and
multicultural therapy.
• A native of Lebanon and fluent in
Arabic.
Why have this presentation?
Learn:
• What good mental health is and how to
identify and solve issues as they arise.
• What stress is and how to deal with it.
• How to prepare yourself psychologically and
physically for life in the USA.
• What culture shock is and how to manage it.
• How to stay physically healthy.
Good Mental Health
• Thinking, feeling, and behaving in a clear and
beneficial way.
• Gaining satisfaction from your academic,
family, social, and spiritual activities.
• Using your mind to meet the demands of your
life without distress or dysfunction.
What is stress?
Stress can occur when the demands placed on you
exceed the resources available to you.
Resources
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Money
Time
Friends
Family
Health
Spirituality
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Demands
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Bills
Studies
Friends
Family
expectations
• Adjusting to a
new culture
How Does
Stress Impact Me?
Stress can lead to:
• Poor Mental Health
– Anxiety
– Panic Attacks
– Depression
• Poor Physical Health
– Headaches,
– Fatigue, and
– Nausea
Anxiety Symptoms
• Excessive worry
• Racing thoughts
• Frequent bodily concerns
(stomachaches, headaches,
etc.)
• Difficulties concentrating
• Difficulties sleeping
Panic Attacks
A brief period of time with:
• Rapid heart rate
• Sweating
• Trembling or shaking
• Shortness of breath
• Chest pain
• Nausea
• Dizziness
• Numbing or tingling
• Feeling of losing control or dying
Depression Symptoms
A period of two weeks or more in which you
experience:
• Negative mood
• Loss of interest or pleasure
• Irritability
• Fatigue / no motivation
• Negative and / or suicidal thoughts
(If you are thinking about suicide, contact a
professional or call 1 800 273 8255 immediately)
Unhealthy Coping Behaviors
• When people experience stress and poor
mental health they sometimes adopt
unhealthy means of coping which can lead to
more stress:
– Addictive behavior
– Smoking
– Overeating
– Procrastination
What can I do about stress and poor
mental health?
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Eat right
Meditate
Socialize
Keep a thought journal
Physical exercise and stretching
Relaxation Exercises
Talk to friends, family, or a professional
Deep breathing
Directed focus on pleasing or soothing images
Culture Shock
• The difficulty people have adjusting to a new
culture that differs markedly from their own.
• The cultural differences can relate to food,
fashion, beliefs, values, ways of greeting each
other, etc.
Symptoms of Culture Shock
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Homesickness
Boredom
Isolation
Sleep disturbance
Frequent crying
Sadness
Irritability
Feeling sick
Stages of Culture Shock
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Honeymoon
Shock
Recovery
Adaptation and Acceptance
Ways to Deal with Culture Shock
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Keep a journal.
Make friends, don’t isolate yourself.
Stay active, exercise regularly.
Join your school’s international student’s association.
Talk to your family, but not too much.
Balance exploring your host country with reminders of
your home country.
Community activities
Spiritual practice
Practicing hobbies
Find resources that support you through difficult times.
Good Physical Health
• The ability to perform your daily activities free
from pain, illness, or discomfort.
• The pursuit of strength, flexibility, and
balance.
• The maintenance of good hygiene, sleep, diet,
and exercise.
Signs of Poor Physical Health
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Fatigue
Poor concentration
Difficulties breathing
Aches and pains
Nausea
Coughing, sneezing
Development of addictions
Tips for Good Physical Health
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Exercise daily (balance aerobic with strength).
Eat a well-balanced diet.
Get enough sleep (7 – 8 hours nightly).
See your doctor regularly.
Keys to Success
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Interact with a variety of people, do not isolate.
Exercise often and eat well.
Keep a journal.
Be aware of signs of physical and/or mental issues and seek
help if necessary.
– Visit your school’s mental health center.
– Go to your school’s health center.
– Call the national suicide hotline 1 (800) 273 8255
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Join the international student’s association.
Develop academic skills
Work on social skills
Find emotional support
Resources
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Student centers to join clubs
Counseling centers at the University
Your Aramco sponsor
Social or religious communities
Our Contact Information
Jeffrey Bornstein, MS, LPCC, NCC, MBA
2898 Rowena Avenue, Suite 206
Los Angeles, CA 90039
(323) 362-6555
jeff@jeffreybornstein.com
www.jeffreybornstein.com
Dania Dandashli, MA, LPC
816 Hawthorne Street
Houston, TX 77006
281-888-2806
Dandashli.Dania@gmail.com
www.daniadandashlipsychotherapy.com
Appendix
• Relaxation Exercises (See Notes on each slide
for instructions)
– Deep Breathing
– Progressive Muscle Relaxation
– Guided Imagery
Deep (Belly) Breathing
Breathing exercises are an ideal way to relieve
stress in that they’re fast, simple, free, and can
be performed by just about anyone. They can
also be done anywhere and at virtually any time.
Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a great
technique for reducing overall body tension. As you
reduce the tension you carry in your body, your whole
being will feel less stress and you will enjoy increased
physical and emotional health.
Guided Imagery
Guided Imagery is a convenient and simple relaxation
technique that can help you quickly and easily manage
stress and reduce tension in your body. It’s virtually as
easy as indulging in a vivid daydream.