ALL STRESSED OUT

What is stress?

A physiological and psychological reaction to our A physiological and psychological reaction to our continually changing environment that can generatecontinually changing environment that can generatepositive and/or negative feelings.positive and/or negative feelings.

You need positive stress to be You need positive stress to be motivated, to achievemotivated, to achieve..

You want to avoid negative stress because You want to avoid negative stress because of its effects on your wellness.of its effects on your wellness.

Types of StressEustress:Eustress: good stress that comes from preparation good stress that comes from preparation

and accomplishing goals. Give life and accomplishing goals. Give life excitment, creates well-being. excitment, creates well-being.

Acute stress:Acute stress: negative stress that can come negative stress that can come upon you suddenly and is usuallyupon you suddenly and is usually short term. It can bring new energyshort term. It can bring new energy but if not dealt with it could becomebut if not dealt with it could become chronic.chronic.

Chronic Stress:Chronic Stress: never-ending, the kind that can never-ending, the kind that can damage body systems in a numberdamage body systems in a number of ways.of ways.

Stress and the Body’s Systems(all of the body(all of the body’’s systems are affected by stress but especially the s systems are affected by stress but especially the nervous system, hormonal system and immune system)nervous system, hormonal system and immune system)

Nervous System – always produces a set of reactions to restoreNervous System – always produces a set of reactions to restore normal conditions inside the body. normal conditions inside the body.

Hormonal System – a chemical messenger released by a gland. Hormonal System – a chemical messenger released by a gland. They work with the nervous system by releasing They work with the nervous system by releasing stress hormonesstress hormones. Two that regulate body . Two that regulate body

activities are activities are epinephrineepinephrine and and norepinephrinenorepinephrine..

Immune System – lower than normal during stress response.Immune System – lower than normal during stress response. Long period of stress reduce white blood Long period of stress reduce white blood cells or their effectiveness and make a cells or their effectiveness and make a person likely to suffer disease. person likely to suffer disease.

Stages of the Stress ResponseGeneral Adaptation Syndrome

(“Fight or Flight”)

Stage 1 – AlarmStage 1 – Alarm. Occurs when you think that you are . Occurs when you think that you are a challenge. The body releases a challenge. The body releases the stress hormones, which activate nervesthe stress hormones, which activate nerves

Stage 2 – Resistance:Stage 2 – Resistance: State of speeded up functions. Stress State of speeded up functions. Stress hormones flow causing muscles to hormones flow causing muscles to contract and other body functions to contract and other body functions to shut down.shut down.

Stage 3 – Recovery or Exhaustion:Stage 3 – Recovery or Exhaustion: One of two things. You One of two things. You either recover from the stress and iteither recover from the stress and it

doesndoesn’’t affect your body or you get worn t affect your body or you get worn out, body stays in overdrive and breaks out, body stays in overdrive and breaks down......illness or disease. down......illness or disease.

Signals of Stress

Physical Signs Increase heart rate Dryness of mouth Raised body temperature Feelings of weakness Nervous tics, trembling Nervous laughter Grinding of teeth Blushing, red face Rapid breathing Insomnia

Psychological Signs Irritability, tension, or

depression Impulsive behavior Lowered self-esteem,

thoughts of failure Excessive worry Reduced ability to

communicate Feelings of isolation Irrational fears Avoidance of activities Decreased ability to perform

tasks

Guidelines for Coping with Stress (cont.)Exercise. Thirty minutes of physical activity benefits both the Exercise. Thirty minutes of physical activity benefits both the

body and mind.body and mind.

Take a break from your worries by doing something you enjoy.Take a break from your worries by doing something you enjoy.

Limit intake of caffeine and alcohol (alcohol actually disturbs, not Limit intake of caffeine and alcohol (alcohol actually disturbs, not helps, regular sleep patterns, get adequate rest, exercise, helps, regular sleep patterns, get adequate rest, exercise, and balance work and play.and balance work and play.

Let friends and family provide love, support, and guidance – donLet friends and family provide love, support, and guidance – don’’t try t try to cope alone.to cope alone.

Make allowances for othersMake allowances for others’’ opinions and be prepared to compromise. opinions and be prepared to compromise.

Go easy with criticism. You may expect too much of yourself and Go easy with criticism. You may expect too much of yourself and others.others.

Take one thing at a time.Take one thing at a time.

Helpful Hints for Reducing Stress During Test Taking

Learn the material to be covered by the testLearn the material to be covered by the test

-examine the syllabus-examine the syllabus-talk to the professor-talk to the professor-look at old tests-look at old tests-consult with other students – form -consult with other students – form

study groupsstudy groups-take good notes and use them-take good notes and use them-use textbook/worksheets-use textbook/worksheets

Gather and organize the supplies needed for the testGather and organize the supplies needed for the test

-have working pens and sharpened pencils-have working pens and sharpened pencils-check to make sure your calculator is working-check to make sure your calculator is working-take a watch to the exam-take a watch to the exam

Pay attention to Nutritional and Sleep RequirementsPay attention to Nutritional and Sleep Requirements

-get a good night-get a good night’’s sleep each day for several dayss sleep each day for several daysbefore the testbefore the test

-exercise or do something fun to burn off extra energy-exercise or do something fun to burn off extra energy-eat a balanced meal before the test-eat a balanced meal before the test-a high carbohydrate dinner the night before raises -a high carbohydrate dinner the night before raises

energy levelenergy level-get a drink of water before the test-get a drink of water before the test-avoid excessive use of caffeine-avoid excessive use of caffeine-dress in layers so that you may adjust to changes in -dress in layers so that you may adjust to changes in

temperaturetemperature

CONCENTRATE ON ATTITUDE AND MOTIVATIONCONCENTRATE ON ATTITUDE AND MOTIVATION

FOCUS ON PAST TESTING SUCCESSFOCUS ON PAST TESTING SUCCESS

ENGAGE IN POSITIVE SELF TALKENGAGE IN POSITIVE SELF TALK

Time-Management Techniques For College Students

STUDY WHEN:STUDY WHEN:

Plan 2 hours of study for every hour you spend in classPlan 2 hours of study for every hour you spend in classStudy difficult (or boring) subjects firstStudy difficult (or boring) subjects firstAvoid scheduling marathon study sessionsAvoid scheduling marathon study sessionsBe aware of your best time of the dayBe aware of your best time of the dayUse waiting timeUse waiting timeUse a regular study areaUse a regular study area

Time-Management Techniques for College Students

(cont.)

STUDY WHERE:STUDY WHERE:

Choose a place that minimizes visual and auditory Choose a place that minimizes visual and auditory distractionsdistractions

Use study areas in the libraryUse study areas in the libraryDonDon’’t get too comfortable. Sit (or even stand) so that t get too comfortable. Sit (or even stand) so that

you remain awake and attentiveyou remain awake and attentiveFind a better place when productivity falls offFind a better place when productivity falls off

YOU AND THE OUTSIDE WORLD:YOU AND THE OUTSIDE WORLD:

Pay attention to your attentionPay attention to your attentionAgree with roommates about study timeAgree with roommates about study timeAvoid noise distractionsAvoid noise distractionsGet off your cell phoneGet off your cell phoneLearn to say, Learn to say, ““NONO””Hang a Hang a ““Do Not Disturb!Do Not Disturb!”” sign on your door sign on your doorAsk: Ask: ““What is one task I can accomplish toward my goalWhat is one task I can accomplish toward my goalAsk: Ask: ““Am I beating myself up?Am I beating myself up?””Ask: Ask: ““Am I too much of a perfectionist?Am I too much of a perfectionist?””Ask: Ask: ““How did I just waste time?How did I just waste time?””Ask: Ask: ““Would I pay myself for what IWould I pay myself for what I’’m doing right now?m doing right now?””Ask: Ask: ““Can I do just one more thing?Can I do just one more thing?””

STRETCH YOURSELF!!!!STRETCH YOURSELF!!!!

SKILLS FOR IMPROVING SELF-ESTEEM

Understand your own personal significance in school,Understand your own personal significance in school,family, and community.family, and community.

Recognize your personal capabilities in all areas – Recognize your personal capabilities in all areas – intellectual, physical, social, emotional and spiritual.intellectual, physical, social, emotional and spiritual.

Make a list of your skills, talents and qualities and review Make a list of your skills, talents and qualities and review them often.them often.

Examine your specific, creative talents and use them Examine your specific, creative talents and use them regularly. regularly.

Set realistic and attainable goals for yourself, base your Set realistic and attainable goals for yourself, base your goals on improvement, not perfection.goals on improvement, not perfection.

SKILLS FOR IMPROVING SELF-ESTEEM(cont.)

DonDon’’t consider your weaknesses without consideringt consider your weaknesses without consideringyour strengths.your strengths.

Believe in your ability to influence your own life.Believe in your ability to influence your own life.

Seek training and instruction in a special area of interest.Seek training and instruction in a special area of interest.

Stay in school and seek help for areas in which you Stay in school and seek help for areas in which you experience problems.experience problems.

Practice skills that help you relate to others such as Practice skills that help you relate to others such as identifying and expressing your feelings and beingidentifying and expressing your feelings and beingsympathetic toward otherssympathetic toward others’’ feelings. feelings.

SKILLS FOR IMPROVING SELF-ESTEEM(cont.)

Practice the inner skills of exercising self-control andPractice the inner skills of exercising self-control andself-discipline.self-discipline.

Make friends with others who respect you and are Make friends with others who respect you and are likely to approve of you and accept you as anlikely to approve of you and accept you as anindividual.individual.

Build a network of friends, not just a few.Build a network of friends, not just a few.

Care about yourself; practice good health and safety.Care about yourself; practice good health and safety.

Reject negative signs or comments from others intendedReject negative signs or comments from others intendedto make you feel bad.to make you feel bad.

SKILLS FOR IMPROVING SELF-ESTEEM(cont.)

Connect your own personal decisions and actions to Connect your own personal decisions and actions to consequences and results.consequences and results.

Accept errors or mistakes as steps in learning and Accept errors or mistakes as steps in learning and attaining goals instead of looking at them as signsattaining goals instead of looking at them as signsof failure.of failure.

Visualize successful situations.Visualize successful situations.

Celebrate your successes, even the small ones; Celebrate your successes, even the small ones; give yourself credit.give yourself credit.