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Stress Management 101 Temple University Russell Conwell Learning Center Office of Senior Vice Provost for Undergraduate Studies Slide 2 On a piece of paper: Write five things that causes you stress and how you handle them. SAMPLE Stress FactorsHow I solve it Too much work in schoolComplain My mom nags meI ignore her Slide 3 What do the professionals say? Click on the words below to find out: Stress is not good...we want to help you ;) Slide 4 After watching the video, how do you think you could handle your stress differently? Slide 5 What causes Stress? Being away from home Family Work Bills Living on your own Homework Relationships Papers Exams Too much work Difficult course Tension with family or friends Death Trouble saying no Family divorce or new marriage Incompatibility with roommates Slide 6 Daily Stress Log For several days, make a note of any and all activities that put a strain on energy and time, trigger anger or anxiety, or precipitate a negative physical response. After a few days review the log and see if there are 2-3 stressful events you can modify or eliminate. Slide 7 Signs of Stress Shallow, rapid breaking Heart racing Increased perspiration Nausea or stomachache Increased muscle tension Headache, backache Tightness in chest Dry mouth Tearfulness Fear Agitation Depression Overwhelmed Slide 8 FINGER & NECK STRESS TEST A simple way to test your stress level is by comparing your hand temperature to your neck temperature. Test your hand temperature by touching your neck with the fingertips of both hands. Do your fingers feel colder than your neck? How much colder? Allot or just slightly? Do your fingers feel warm like your neck? Remember "Warm Hands are Relaxed, Cold Hands are Tense!" Neck temperature is typically around the high 80's to low 90's F. Hand temperature can vary from 60 degrees to 99 degrees in a normal room temperature. If your fingers feel really cold, then you are showing extra tension perhaps too much stress. If your fingers feel cool, then you are showing some tension. If your fingers are warm like your neck, then you may be relaxed and comfortable. If your fingers feel hotter than your neck, then you may be deeply relaxed. This is a simple test. Some people feel stress in muscle tension, sweaty hands or other ways that may be more apparent than hand temperature. Slide 9 Stress Management Techniques Eat healthy meals Maintain daily routine and schedules Exercise regularly Avoid caffeine Do things you enjoy Get 8 hours of sleep Avoid alcohol Be with friends that help you cope Talk to a caring adult Humor and laughter Relaxation techniques Decrease negative self talk Slide 10 Stress Reduction Activities Deep Breathing Exercise Progressive Relaxation Visual Imagery Slide 11 Deep Breathing Exercise 1. Stand straight up with feet shoulder width apart 2. Arms and hands are relaxed downward 3. Body is relaxed 4. Eyes Closed 5. Focus on lower abdomen (belly) and imagine a small balloon in that space 6. Breath in slowly and deeply through nostrils, imagining the balloon inflating slowly, hold a few seconds 7. Slowly exhale through the mouth, imagining the balloon getting small; blow out of the mouth as if blowing out a candle 8. Repeat this at least 10 times Slide 12 Progressive Relaxation 1. Raise your eyebrows and wrinkle your forehead. Try to touch your hairlines with your eye browns, Hold for 5 secondsand relax. 2. Make a frown. Hold for 5 secondsand relax 3. Close your eyes as tightly as you can. Draw the corners of your mouth back with your lips closed. Hold for 5 seconds....and relax. 4. Open your eyes and your mouth as wide as you can. Hold for 5 secondsand relax. Feel the warmth and calmness in your face. 5. Continue this exercise with.. 1. Stretching your arms, bending your elbows, lifting your shoulders, arching your back, rounding your back, tightening your stomach muscles, tightening your hip and buttock muscles. At the end Tighten all the muscles in your whole body, hold for 10 seconds..and relax. Let your entire body be heavy and calm. Sit quietly and enjoy this feeling of relaxation for a couple of minutes. Slide 13 Visual Imagery Close Your Eyes: See in your minds eye a beautiful beach. The sun is shining warmly, the breeze coming from the ocean is soft and warm, palm trees are overhead and a few seagulls circle above. Imagine walking barefoot in the warm sand, feel your feet sink in the sand with each step. Walk toward the waters edge and let the water roll over your feet. Jump in the water; it is warm, gentle and very refreshing. Come out of the water and walk to your big beach towel. Lay down and relax. Rest for a while in all the peace and beauty that surrounds you. Breathe in deeply the warm ocean air and stay as long as you like. When you are ready to leave, go to the edge of the water and throw in anything that has been bothering you, anything you wish to be rid of in your life, anything you are feeling sad or angry about, anything you worry about. Picture it as a big rock, a chain, a heavy bag over your shoulders, or any image that helps you see it as undesirable. Throw it in the ocean as far as you can. Watch it sink and get taken by the waves. When the visit is done, be thankful for the release of the burden, the problem the worry; then walk peacefully back through the warm sand and take a rest on your beach towel. Slide 14 Shake It Off And Step Up Author Unknown A story is told of a farmer who owned an old mule. The mule fell into the farmer's well. The farmer heard the mule 'braying' - or - whatever mules do when they fall into wells. After carefully assessing the situation, the farmer sympathized with the mule, but decided that neither the mule nor the well was worth the trouble of saving. Instead, he called his neighbors together and told them what had happened...and enlisted them to help haul dirt to bury the old mule in the well and put him out of his misery. In this way he could solve two problems: put the old mule out of his misery and have his well filled. To work they went. Shovel full of dirt after shovel full of dirt began to fall on the mule's back. Initially, the old mule was hysterical! But as the farmer and his neighbors continued shoveling and the dirt hit his back...a thought struck him. It suddenly dawned on him that every time a shovel load of dirt landed on his back...HE SHOULD SHAKE IT OFF AND STEP UP! This he did, blow after blow. "Shake it off and step up...shake it off and step up...shake it off and step up!" he repeated to encourage himself. No matter how painful the blows, or distressing the situation seemed the old mule fought "panic" and just kept right on SHAKING IT OFF AND STEPPING UP! You're right! It wasn't long before the old mule, battered and exhausted, STEPPED TRIUMPHANTLY OVER THE WALL OF THAT WELL! What seemed like it would bury him, actually blessed him...all because of the manner in which he handled his adversity. THAT'S LIFE! If we face our problems and respond to them positively, and refuse to give in to panic, bitterness, or self-pity...THE ADVERSITIES THAT COME ALONG TO BURY US USUALLY HAVE WITHIN THEM THE POTENTIAL TO BENEFIT US! Shake It Off And Step Up Author Unknown A story is told of a farmer who owned an old mule. The mule fell into the farmer's well. The farmer heard the mule 'braying' - or - whatever mules do when they fall into wells. After carefully assessing the situation, the farmer sympathized with the mule, but decided that neither the mule nor the well was worth the trouble of saving. Instead, he called his neighbors together and told them what had happened...and enlisted them to help haul dirt to bury the old mule in the well and put him out of his misery. In this way he could solve two problems: put the old mule out of his misery and have his well filled. To work they went. Shovel full of dirt after shovel full of dirt began to fall on the mule's back. Initially, the old mule was hysterical! But as the farmer and his neighbors continued shoveling and the dirt hit his back...a thought struck him. It suddenly dawned on him that every time a shovel load of dirt landed on his back...HE SHOULD SHAKE IT OFF AND STEP UP! This he did, blow after blow. "Shake it off and step up...shake it off and step up...shake it off and step up!" he repeated to encourage himself. No matter how painful the blows, or distressing the situation seemed the old mule fought "panic" and just kept right on SHAKING IT OFF AND STEPPING UP! You're right! It wasn't long before the old mule, battered and exhausted, STEPPED TRIUMPHANTLY OVER THE WALL OF THAT WELL! What seemed like it would bury him, actually blessed him...all because of the manner in which he handled his adversity. THAT'S LIFE! If we face our problems and respond to them positively, and refuse to give in to panic, bitterness, or self-pity...THE ADVERSITIES THAT COME ALONG TO BURY US USUALLY HAVE WITHIN THEM THE POTENTIAL TO BENEFIT US!