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Stress Management:Positive vs. Negative Coping Skills
Tiffany Falk
Kortschak Center for Learning and Creativity
Learning Outcomes
• Defining Stress
• Causes and Effects of Stress
• Reactions to Stress
• Positive and Negative Coping Skills
• Tips and Resources to Manage Stress
(Sweet, 2014)
What is stress?
• Stress is how your brain or body responds to any demand
• A stressor can be:• Exercise
• Work
• School
• Major life changes
• Traumatic event (NIMH, n.d.; Morano, Jennye, 2015)
How does stress effect college students?
• High levels of stress among college students result in poor mental health status including• Depression
• Anxiety
• Suicidal behavior
• Decreased self-esteem
• Suboptimal sleep quality
(Kadhiravan and Kumar, 2012; Shatkin et al., 2016; ; Kim, Lee, Kim, Noh, & Lee, 2015 )
Causes of Stress in College
• Academic Performance Pressure
• Financial Stress
• Multitasking Stress
• Stress about the Future
• Increased Responsibility and Independence
• Peer Pressure
(White, 2009; Clipart Kid. (2016). Retrieved from http://www.clipartkid.com/blogitudes-funny-blog-posts-funny-humor-blogs-toots-blogger-click-0twRD3-clipart/)
How Does Our Body React To Stress?
• Physical • Headaches
• Nausea
• Fatigue
• Trouble sleeping
• Emotional
• Sadness/depression
• Restlessness
• Irritability
• Sense of isolation
• Cognitive • Impaired concentration
• Trouble remembering deadlines and assignments
• Chronic worrying
• Anxious thoughts or feelings
• Behavioral
• Change in eating habits
• Nail biting
• Increased use of drugs or tobacco
• Change in sleeping habits
Our body responds to stress physically, emotionally, cognitively and behaviorally
(Cohen, 2016 )
Negative Coping Skills
• Negative/Maladaptive Behaviors• Suboptimal sleep quality
• Avoiding family and friends
• Criticizing oneself / negative self talks
• Reduced exercise
• Increased substance use
• Increased consumption of soda and junk food(HealthwiseStaff, 2014; Clipart Kid. (n.d.). Retrieved from http://www.clipartkid.com/stressed-student-very-busy-with-a-lot-of-things-to-do-reading-bzyObn-clipart/)
Positive Coping Skills
• Exercise
• Talk to a friend
• Journal
• Listen to Music
• Meditate
• Get a massage(Robinson, Smith, & Segal, 2017; Clipart Kid. (n.d.) Retrieved from http://www.clipartkid.com/listening-center-clipart-cliparts-co-kaqy8H-clipart/; Clipart Kid. (n.d.). Retrieved from https://img.clipartfest.com/4da1018e850f43bc3fde651287c20fc9_meditation-clipart-man-meditation-clipart_243-298.png)
Tips to Make College Less Stressful
• Manage your time• Don’t over commit
• Prioritize tasks
• Break projects into smaller steps
• Maintain a healthy lifestyle• Eat a healthy diet
• Avoid cigarettes and alcohol
• Reduce caffeine and sugar
• Make time for fun and relaxation• Set aside leisure time
• Do something you enjoy everyday
(Robinson, Smith, & Segal, 2017; Clipart Kid. (n.d.). Retrieved from https://clipartfest.com/download/e9e2e31195b8d1de40c0ab1db3a30381477d8f09.html)
Resources on Campus
• Mindfulness Based Stress Reduction
• Biofeedback Training
• Restorative Yoga
• Kortschak Center for Learning and Creativity
• USC Counseling Services
(Be Well USC, n.d.; USC KCLC, 2014; USC Engemann Student Health Center, n.d.)
References
• Be Well USC. (n.d.) Stress Relief Clinic & Workshops. Retrieved from https://bewell.usc.edu/mental-health/stress-relief-clinic/
• Cohen, Melissa. (2016). Student Guide to Surviving Stress and Anxiety in College & Beyond. Retrieved from http://www.learnpsychology.org/student-stress-anxiety-guide/
• HealthwiseStaff. (2014). Common Coping Responses for Stress – Topic Overview. Retrieved from http://www.webmd.com/balance/stress-management/tc/common-coping-responses-for-stress-topic-overview
• Kadhiravan, S., & Kumar, K. (2012). Enhancing stress coping skills among college students. Researchers World, 3(4), 49.
References• Kim, S., Lee, H., Kim, H., Noh, D., & Lee, H. (2015). Effects of an integrated stress management program (ISMP)
for psychologically distressed students: A randomized controlled trial. Perspectives in Psychiatric Care, 52(3), 178-185. doi:10.1111/ppc.12114
• Morano, Jennye. (2015). Stress and Its Affects – What You Can Do To Help Yourself. Retrieved from http://www.hoyespharmacy.com/stress-affects-can-help/
• National Institute of Mental Health. (n.d.). 5 Things You Should Know About Stress. Retrieved from https://www.nimh.nih.gov/health/publications/stress/index.shtml
• Robinson, Smith, & Segal. (2017). Stress Management. Retrieved from https://www.helpguide.org/articles/stress/stress-management.htm
References
• Shatkin, J., Diamond, U., Zhao, Y., DiMeglio, J., Chodaczek, M., & Bruzzese, J. (2016). Effects of a risk and resilience course on stress, coping skills, and cognitive strategies in college students. Teaching of Psychology, 43(3), 204-210. doi:10.1177/0098628316649457
• Sweet, Jen. (2014). Measuring DePaul’s University-Wide Learning Outcomes. Retrieved from http://depaultla.org/2014/01/01/measuring-depauls-university-wide-learning-outcomes/
• USC Engemann Student Health Center. (n.d.). Counseling Services. Retrieved from https://engemannshc.usc.edu/counseling/
• USC Kortschak Center for Learning and Creativity. (2014). Mission Statement. Retrieved from http://kortschakcenter.usc.edu/about-the-kortschak-center/mission-statement/
• White, Mary Gormandy. (2009). Stress Causes of College Students. Retrieved from http://stress.lovetoknow.com/Stress_Causes_of_College_Students
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