Managing Stress

What is Stress?• Stress can happen with any new or threatening

or exciting situation.

• Stress can be helpful: stress can motivate you to solve problems, avoid danger, reach goals, and meet physical challenges.

• Stress can be harmful: over long periods of time, stress can cause headaches, backaches, loss of appetite, fatigue, depression, and other physical, cognitive, and emotional ailments.

College Can Be Very Stressful

•Your workload is heavier•You may not be living at home with your

family•You may be living with your family and

they may not be supportive or your pursuits

•Your classmates and teachers will be new to you

•You may have a job while you are in school

•You may have family obligations •You may have to commute to school

Ease Your Stress•Stay in contact with your support system

▫positive family members & friends who influence you positively

•Make new friends

•Listen to soothing music or a Book-on-CD during your commute

•Budget carefully

Ease Your Stress

•Establish quiet time at home for studying

•Respect other’s opinions, customs, feelings

•Resolve conflicts calmly: ▫be assertive, not aggressive

•Don’t forget to laugh▫Do something fun, learn to relax

Avoid Adding to Your Stress

•Don’t give in to peer pressure•Don’t skip classes•Don’t rely on cramming•Don’t hesitate to seek help

•Manage your time carefully•Study in a quiet place•Take breaks•Know your limitations

Avoid Test Anxiety

•Be prepared

•Use relaxation techniques▫Deep breathing, guided imagery, self-talk,

walking, progressive muscle relaxation, etc.

•Master test-taking skills

•Be optimistic – think positively

Avoid These Traps

•Drugs – consider the risk to your physical and mental health▫Can result in arrest or expulsion from

school

•Panic – work on one thing at a time▫Trying to do everything at once increases

stress▫Plan your time carefully

Avoid These Traps• Overwork – All work and no play can make you

tense, irritable, less efficient▫Schedule time for rest and relaxation▫Don’t rely on caffeine to keep you going

• Caffeine – may help you stay awake, but may get in the way of responding to stress effectively

• Alcohol – drinking won’t solve your problems

▫Drinking can increase stress: hangovers, missing commitments, traffic violations, fights, arrests, etc.

Healthy Habits to Manage Stress• Move more

▫Do physical activity every day▫Have a variety of exercise during the week

• Take time to relax▫Do something you enjoy – having fun reduces stress

• Get plenty of rest▫Adults need 7-9 hours of restful sleep every night

• Eat healthy and have a balanced diet▫Stay away from fast-food, junk food, salt, and sugar

Help Yourself• Take care of yourself:

▫ get enough sleep, eat a balance diet, exercise, have some fun, be organized and prepared, adjust your attitude

• Recognize situations that cause stress: ▫ learn how to deal with them, be prepared and try to avoid

those situations in the future

• Develop ways to manage stress: ▫ have a support system, learn to relax, do something you

enjoy, meditate/pray/journal, avoid negativity

• Seek help from others:▫ reach out for help and support

Seek Help • On Campus

▫ Counselors (academic, personal, and career counseling)▫ Advisors (academic and career advising)▫ Financial Aid officers (financial advice)

• In the Community▫ Social Services▫ Shelters▫ Recreational activities

• At Home▫ Family & friends ▫ Health-care providers▫ Clergy

On Campus to Help•Counseling Services

▫provide personal and confidential counseling▫assist with resolving issues during a few

sessions OR▫provide referrals to other local agencies or

services for more long-term assistance▫Provide workshops on campus that address

stress management and wellness, etc.

•No appointment is necessary for this free service for our students

On Campus to Help

•Academic Advisors▫help choose your classes▫help plan your program▫ensure you meet degree requirements▫write recommendations for grad school or

a job

•Let your advisor know if you have a full or part-time job, family obligations, extracurricular activities, or a long-distance commute

On Campus to Help

•Your instructors!▫instructors have office hours

make an appointment▫discuss your progress with them▫communicate with them

if you are struggling in class if you are going to be absent if you have questions about assignments to check on your progress

On Campus Help

•Tutoring▫In the Academic Skills Center on main

campus and on each satellite campus▫Tutoring sessions are free▫Participating in regular tutoring sessions

throughout the semester helps you keep from getting overwhelmed with your studies

▫Our tutors are friendly and encouraging

On Campus to Help

•Career Services▫Take surveys that measure your interests▫Check on job opportunities▫Explore careers and education

requirements▫Get help with your resume and interview

skills▫Ask about summer jobs, co-op work, work-

study, and internship opportunities

Helpful Resources

• www.webmd.com/balance/stress-management/stress-management-topic-overview

• www.stressmanagementtips.com/

• www.mayoclinic.com/health/stress-management/MY00435

• http://helpguide.org/mental/stress_management_relief_coping.htm