Managing Stress

1. Managing Stress

2. What is Stress? • Stress can happen with any new or threatening or exciting situation. • Stress can be helpful: stress can motivate you to solve problems, avoid danger, reach goals, and meet physical challenges. • Stress can be harmful: over long periods of time, stress can cause headaches, backaches, loss of appetite, fatigue, depression, and other physical, cognitive, and emotional ailments.

3. College Can Be Very Stressful • Your workload is heavier • You may not be living at home with your family • You may be living with your family and they may not be supportive or your pursuits • Your classmates and teachers will be new to you • You may have a job while you are in school • You may have family obligations • You may have to commute to school

4. Ease Your Stress • Stay in contact with your support system • positive family members & friends who influence you positively • Make new friends • Listen to soothing music or a Book-on-CD during your commute • Budget carefully

5. Ease Your Stress • Establish quiet time at home for studying • Respect other’s opinions, customs, feelings • Resolve conflicts calmly: • be assertive, not aggressive • Don’t forget to laugh • Do something fun, learn to relax

6. Avoid Adding to Your Stress • Don’t give in to peer pressure • Don’t skip classes • Don’t rely on cramming • Don’t hesitate to seek help • Manage your time carefully • Study in a quiet place • Take breaks • Know your limitations

7. Avoid Test Anxiety • Be prepared • Use relaxation techniques • Deep breathing, guided imagery, self-talk, walking, progressive muscle relaxation, etc. • Master test-taking skills • Be optimistic – think positively

8. Avoid These Traps • Drugs – consider the risk to your physical and mental health • Can result in arrest or expulsion from school • Panic – work on one thing at a time • Trying to do everything at once increases stress • Plan your time carefully

9. Avoid These Traps • Overwork – All work and no play can make you tense, irritable, less efficient • Schedule time for rest and relaxation • Don’t rely on caffeine to keep you going • Caffeine – may help you stay awake, but may get in the way of responding to stress effectively • Alcohol – drinking won’t solve your problems • Drinking can increase stress: hangovers, missing commitments, traffic violations, fights, arrests, etc.

10. Healthy Habits to Manage Stress • Move more • Do physical activity every day • Have a variety of exercise during the week • Take time to relax • Do something you enjoy – having fun reduces stress • Get plenty of rest • Adults need 7-9 hours of restful sleep every night • Eat healthy and have a balanced diet • Stay away from fast-food, junk food, salt, and sugar

11. Help Yourself • Take care of yourself: • get enough sleep, eat a balance diet, exercise, have some fun, be organized and prepared, adjust your attitude • Recognize situations that cause stress: • learn how to deal with them, be prepared and try to avoid those situations in the future • Develop ways to manage stress: • have a support system, learn to relax, do something you enjoy, meditate/pray/journal, avoid negativity • Seek help from others: • reach out for help and support

12. Seek Help • On Campus • Counselors (academic, personal, and career counseling) • Advisors (academic and career advising) • Financial Aid officers (financial advice) • In the Community • Social Services • Shelters • Recreational activities • At Home • Family & friends • Health-care providers • Clergy

13. On Campus to Help • Counseling Services • provide personal and confidential counseling • assist with resolving issues during a few sessions OR • provide referrals to other local agencies or services for more long-term assistance • Provide workshops on campus that address stress management and wellness, etc. • No appointment is necessary for this free service for our students

14. On Campus to Help • Academic Advisors • help choose your classes • help plan your program • ensure you meet degree requirements • write recommendations for grad school or a job • Let your advisor know if you have a full or part-time job, family obligations, extracurricular activities, or a long-distance commute

15. On Campus to Help • Your instructors! • instructors have office hours • make an appointment • discuss your progress with them • communicate with them • if you are struggling in class • if you are going to be absent • if you have questions about assignments • to check on your progress

16. On Campus Help • Tutoring • In the Academic Skills Center on main campus and on each satellite campus • Tutoring sessions are free • Participating in regular tutoring sessions throughout the semester helps you keep from getting overwhelmed with your studies • Our tutors are friendly and encouraging

17. On Campus to Help • Career Services • Take surveys that measure your interests • Check on job opportunities • Explore careers and education requirements • Get help with your resume and interview skills • Ask about summer jobs, co-op work, work-study, and internship opportunities

18. Helpful Resources • www.webmd.com/balance/stress-management/stress-management-topic-overview • www.stressmanagementtips.com/ • www.mayoclinic.com/health/stress-management/MY00435 • http://helpguide.org/mental/stress_management_relief_coping.htm