Stressed to the MaxStressed to the MaxHow can I manage my How can I manage my

stress?stress?

Fall 2012Fall 2012

What is stress?What is stress?

• Stress is part of everyday livingStress is part of everyday living

• It is not necessarily events that cause It is not necessarily events that cause stress, but how we react to the eventsstress, but how we react to the events

• Symptoms can include mental, social Symptoms can include mental, social and physical issues-exhaustion, and physical issues-exhaustion, changes in appetite, headaches, changes in appetite, headaches, crying, changes in sleep patterns, crying, changes in sleep patterns, using drugs or alcoholusing drugs or alcohol

Is stress always bad?Is stress always bad?

• Stress can be positive or negativeStress can be positive or negative– Positive stress:Positive stress:

• Motivates usMotivates us

• Is short termIs short term

• Is excitingIs exciting

• Improves our performanceImproves our performance

– Negative StressNegative Stress• Does not go away-it buildsDoes not go away-it builds

• Can lead to problems such as lack of concentration, Can lead to problems such as lack of concentration, headaches, anxiety, fatigueheadaches, anxiety, fatigue

Factors that affect stressFactors that affect stress

• Individual perception of stressIndividual perception of stress– How we look at things, can affect our How we look at things, can affect our

response to stressresponse to stress– Are you optimistic?Are you optimistic?

• Your support networkYour support network– Who do you have to support you?Who do you have to support you?

Things that build stressThings that build stress

• PerfectionismPerfectionism– Are you a high achieverAre you a high achiever– Do you criticize yourself when your work Do you criticize yourself when your work

is not perfectis not perfect– Do you always feel you could have tried Do you always feel you could have tried

harderharder

• ControlControl– Do you have to be in control at all timesDo you have to be in control at all times– Do you feel lack of control is sign of Do you feel lack of control is sign of

failurefailure– Do you have difficulty delegating to Do you have difficulty delegating to

othersothers

• People PleasingPeople Pleasing– Do your feelings about yourself depend Do your feelings about yourself depend

on other’s opinion about youon other’s opinion about you– Do you avoid things because you are Do you avoid things because you are

concerned about disappointing othersconcerned about disappointing others– Do you take better care of others than Do you take better care of others than

you do of yourselfyou do of yourself

• ConfidenceConfidence– Do you feel you will never be as good as Do you feel you will never be as good as

othersothers– Do you feel you lack common sense Do you feel you lack common sense – Do you struggle to believe people that Do you struggle to believe people that

tell you have done a good jobtell you have done a good job

Common symptoms of Common symptoms of stressstress

• FeelingsFeelings– Anxious, fear, irritable, angryAnxious, fear, irritable, angry

• ThoughtsThoughts– Low self-esteemLow self-esteem– Fear of failureFear of failure– Worrying about the futureWorrying about the future– Preoccupation Preoccupation

Symptoms contSymptoms cont

• BehaviorBehavior– CryingCrying– Acting impulsivelyActing impulsively– High pitch laughing or nervous tone of High pitch laughing or nervous tone of

voicevoice– Increasing drug or alcohol useIncreasing drug or alcohol use

• PhysiologyPhysiology– Sweaty handsSweaty hands– Increased heart rateIncreased heart rate– TremblingTrembling– Tiring easilyTiring easily– Butterflies in the stomachButterflies in the stomach– Changes in eating patternsChanges in eating patterns

What is stress managementWhat is stress management

• It is the ability to maintain control It is the ability to maintain control when situations (people, events, etc) when situations (people, events, etc) cause us to feel stress symptomscause us to feel stress symptoms

Things college students do Things college students do to add stress:to add stress:• Stay up all night to studyStay up all night to study

• Loading up on caffeine Loading up on caffeine

• Having “study parties” with your friendsHaving “study parties” with your friends

• Waiting until the last minute-crammingWaiting until the last minute-cramming

• Worrying about what is at stakeWorrying about what is at stake

• Trying to work and go to school..Full Trying to work and go to school..Full TimeTime

What things can I do to What things can I do to manage stress? manage stress?

• Change the situation if you canChange the situation if you can

• Remove yourself from the situationRemove yourself from the situation

• Don’t sweat the small stuffDon’t sweat the small stuff

• Change the way you react to it-start smallChange the way you react to it-start small

• Avoid extreme reactionsAvoid extreme reactions

• Get enough sleepGet enough sleep

• Learn how you relax bestLearn how you relax best

• Set realistic goalsSet realistic goals

• Don’t overwhelm yourselfDon’t overwhelm yourself

• Change the way you see thingsChange the way you see things

• Do something for othersDo something for others

• Get some physical exerciseGet some physical exercise

• Avoid self medicationAvoid self medication

• Develop thick skinDevelop thick skin

• Use your stress in a positive wayUse your stress in a positive way

• Eat healthyEat healthy

• Say “no”Say “no”

• Take time to relaxTake time to relax

• Be kind to yourselfBe kind to yourself

• Manage your time wellManage your time well

• Talk it over with someoneTalk it over with someone

What things can help you What things can help you deal with stressdeal with stress• Discover your intentionsDiscover your intentions

• Write in a journalWrite in a journal

• Develop positive affirmationsDevelop positive affirmations

• Surround yourself with positive things:Surround yourself with positive things:– Music Music – PeoplePeople– Books or poemsBooks or poems

More stress relievers……More stress relievers……

• Deep breathing exercisesDeep breathing exercises

• VisualizationVisualization

• Muscle tense and release exerciseMuscle tense and release exercise

• Do something creativeDo something creative

GPS LifePlanGPS LifePlan

• Check out: Check out: http://www.gpslifeplan.org/ridgewater/perswww.gpslifeplan.org/ridgewater/personal/index.php?link=wellbeing-onal/index.php?link=wellbeing-stress-managementstress-management

• Stress Management resources are Stress Management resources are under the Personal Planunder the Personal Plan

ReferencesReferences

• ____(March 22, 2005). “Coping with Stress”. ____(March 22, 2005). “Coping with Stress”. Retrieved September 25, 2006 from Retrieved September 25, 2006 from www.pvc.maricopa.edu/counseling/stress.htmlwww.pvc.maricopa.edu/counseling/stress.html

• Fremont, Suzanne, Ph.D. (April 14, 2004). Fremont, Suzanne, Ph.D. (April 14, 2004). “Managing Stress”. Retrieved October 3, 2006 “Managing Stress”. Retrieved October 3, 2006 from from www.utexas.edu/student/cmhc/booklets/stress.htmwww.utexas.edu/student/cmhc/booklets/stress.html www.time-management-guide.com/stress-l www.time-management-guide.com/stress-management.htmlmanagement.html

• Landsberger, Joe. (June 2 2006). “How to Deal with Landsberger, Joe. (June 2 2006). “How to Deal with Stress”. Retrieved October 5, 2006 from Stress”. Retrieved October 5, 2006 from www.studygs.net/stress.htm www.studygs.net/stress.htm www.ecampustour.com/campuslife/schoolstress.aswww.ecampustour.com/campuslife/schoolstress.aspxpx

ReferencesReferences

• ____. (July 11, 2005). “Managing Stress: A Guide ____. (July 11, 2005). “Managing Stress: A Guide For College Students”. Retrieved October 3, For College Students”. Retrieved October 3, 2006 from www.uhs.uga.edu.stress/.2006 from www.uhs.uga.edu.stress/.

• ____.(July 6, 2005). “Preventing Perfectionism”. ____.(July 6, 2005). “Preventing Perfectionism”. Retrieved November 13, 2006 from http://ub-Retrieved November 13, 2006 from http://ub-counseling.buffalo.edu/stressperfect.shtml.counseling.buffalo.edu/stressperfect.shtml.

• ____. “Stress Reduction, Stress Relievers”. ____. “Stress Reduction, Stress Relievers”. Retrieved November 29, 2006 from Retrieved November 29, 2006 from www.stress .org/stress_reduction.htm.www.stress .org/stress_reduction.htm.

• Haskell CF, Kennedy DO, Wesnes Ka, Scholey Haskell CF, Kennedy DO, Wesnes Ka, Scholey AB. AB. Cognitve and Mood Improvements of Cognitve and Mood Improvements of Caffeine in Habitual Consumers and Habitual Caffeine in Habitual Consumers and Habitual Non-Consumer of Caffeine. Non-Consumer of Caffeine. Psychopharmacology, June 2005.Psychopharmacology, June 2005.

• Malinauskas, BM, Aeby VG, Overton RF, Malinauskas, BM, Aeby VG, Overton RF, Carpenter-Aeby t, Barb-Heidal K. Carpenter-Aeby t, Barb-Heidal K. A survey of A survey of Energy Drink Consumption Patterns Among Energy Drink Consumption Patterns Among College Students.College Students. Nutrition Journal, October Nutrition Journal, October 2007.2007.