1. Carla Jackson MPH Health EducatorFSFW Instructor Cal Poly PomonaPomona College

2. Your bodys physical and psychological response to any demand for change Natural part of life Too much or too little limits ones effectiveness Optimal level balance at which you are most motivated Response to stress is highly individual What is stress?

3. Stress is like a spice – in the right proportion it enhances the flavor of a dish. Too little produces a bland, dull meal Too much may choke you! Stress

4. Stressors are the multitude of daily occurrences that call upon you to adapt. Stress is your response as you attempt to make the adjustment. Stressors How many stressful situations have you already adjusted to today?

5. Acute Stress: reaction to an immediate threat Example: late for an important class/meeting, traffic jam Chronic Stress: long term (aka – distress) Example: relationship problems, pressure at work/home, financial/health problems Acute vs Chronic Stress

6. Uneasiness/concern Anxiety/panic attacks SadnessDepression immune system resistance to infection

7. Fight or Flight Response Stress hormone adrenaline released o Increase heart rate, breathing and blood pressure o Liver increases output of sugar o Blood flow is diverted to brain and large muscles o Blood becomes stickier and clots easier Body is capable of handling an occasional stressful event Bodys Response to Stress

8. Stress Warning Signs and Symptoms Cognitive Symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying Emotional Symptoms Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness

9. Stress Warning Signs and Symptoms Physical Symptoms Aches and pains Diarrhea or constipation Nausea, dizziness Rapid heartbeat Frequent colds Headaches Behavioral Symptoms Eating more or less Sleeping to much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting)

12. STOP BREATHE REFLECT CHOOSE

13. Before your thoughts escalate into the worst possible scenarios. Simply the act of saying Stop! to yourself can help break your pattern of automatic response and interrupt the Negative Stress Cycle at the onset. Stop

14. After you Stop, breathe deeply and release physical tension. This is useful in breaking the Negative Stress Cycle. Physically taking a breath can be important because at times of stress, most people hold their breath. Breathe

15. Feel better in less than ten seconds with Three Deep Breaths. Keep your eyes open, and dont stop reading: Inhale. Now Exhale. Feels good, doesnt it? Inhale again- a little deeper this time. Now slow down your exhale. Stretch it out. One more time- a long, slow inhale. Pay attention as your breath comes in. Dont think about it: just watch your breath as it fills your lungs. Now the exhale- feel it, watch it. Exhale completely.

16. Now you can focus your energy on the problem at hand and reflect on the cause of the stress. Reflect

17. After you have stopped the process of responding automatically, taken a breath to divert your attention from the stress, and reflected on the stress and its cause, it is time to choose how to deal with the stress. Choose

20. Be smart about napping Short naps (10-20 minutes) will allow you to recharge without interfering with nighttime sleep. Limit alcohol and caffeine Reserve bed for sleep only Turn TV and computer off at least an hour before bedtime Avoid doing work, watching TV, or using computer in bed. Research shows screentime before bedtime can interfere with sleep. Alcohol may affect quality of sleep, while caffeine may prevent you from being able to fall asleep.

22. Eat breakfast everyday Break the fast within the first hour you wake up! It helps jumpstart your brain, boost metabolism, and promote healthy eating throughout the day Plan ahead Eat a variety of fruits of vegetables 3 meals and 1-3 snacks daily Each color provides benefits for different parts of your body (example: yellow for better brain function), eat a rainbow to get an array of nutrients! Maintains high metabolism and also helps maintain energy and alertness throughout the day. Pack well-balanced snacks and lunch to save time, money, and eat well.

24. Stay hydrated Drink half of your body weight in ounces (example: 150 lbs = drink 75 ounces). Dont wait to drink water until you feel thirsty, by then your body might already be dehydrated. Maintain a well-rounded exercise routine Include all 3 components: o Cardiovascular o Strength o Flexibility

26. Tap into your passions Find a sport, hobby, or club that allows you to do what you enjoy and gives you the opportunity to meet new people. Use social media to connect with family, friends, or others with similar interests Keep a positive attitude Get connected on campus Negativity can decrease confidence in your abilities and limit your potential. Check out classes offered through the Pomona College FSFW program to meet others on campus. Provides an avenue to stay connected even when face-to-face contact isnt feasible.

27. Questions?