Understanding Stress Management: Basics and Coping Techniques for College Life

1. Stress Management 101: The Basics

2. What is Stress? • Stressor(s) – EXTERNAL environmental circumstances • Stress Response – Your INTERNAL emotional/behavioral/physiological reaction to environmental circumstances

3. Stress is an unavoidable part of life You cannot escape it completely, but you can learn ways of coping that can decrease it.

4. Stress is the way your mind and body react to a situation that is new, threatening, frightening or exciting

5. Stress prepares you to act (fight or flight) • The way you handle stress determines whether it is helpful or harmful • Burst of energy, adrenaline • Increased blood pressure, pulse, and respiration • Digestive problems • Agitation/Restlessness • Increased muscle tension • Harnessing the energy

6. Harmful Stress • Chronic, unrelieved stress • Headaches • Poor concentration • Changes in appetite • Fatigue • Insomnia • Other physical problems • Anxiety, depression, or other emotional problems • Irritability • Withdrawal

7. The Stress of College Life • Adjusting to increased freedom (responsibility) • Workload is heavier • Competition is tougher • Adjusting to strangers (e.g., roommates) • Lost in a crowd • Loneliness • Finding the right BALANCE (social and academic)

8. Two Basic Approaches to Help Relieve Stress • Address life circumstances to eliminate stressors • Address individual patterns of your emotional/behavioral and physical responses to stress • Relaxation Techniques • Counseling

9. Stress: Academic Preparation and Study Skills • Time Management – take a seminar • Choose quiet place to study • Take breaks • Recognize Strengths and Limitations • ACCEPT Limitations • Nutrition • Exercise • Sleep • Relaxation – take a seminar

10. Stress: Academic Preparation and Study Skills • Attend class • Avoid cramming • Seek help – professors, tutors, classmates, etc. • Avoid excessive alcohol use • Avoid drugs • Plan, don’t panic (good time management) • Make a schedule • Include specific study time

11. Test Anxiety • It’s NORMAL – in moderation • Be prepared • Use relaxation techniques • Develop good studying and test-taking skills – attend a seminar • Encourage yourself – positive self-talk • Distinguish between RATIONAL and IRRATIONAL anxiety

12. Test-Taking Skills • Deep breathing • Read directions carefully • Survey the test – what sections count more? • Budget your time • Essay questions: make a quick outline • One question at a time • Mark tough items – then move on and return later • Maintain concentration and focus • Reward yourself

13. Relaxation Techniques • Deep Breathing • Progressive Muscle Relaxation • The “Relaxation Response” • Visual Imagery • Meditation, Yoga, Massage, etc.

14. Where to Turn For Help? • The Rivier College Counseling Center provides support and education in stress reduction, time mgt. and test anxiety. Call us at ext. 8251 to schedule a time to come by.