3 Stress Quiz Key20 – 30: Chances are you are non-productive or your life lacks stimulation.31-50: Designates a good balance in your ability to handle and control stress.51-60: Your stress level is marginal and you are bordering on being excessively tense.60 +: You may be a candidate for heart disease or other serious health conditions.
5 What is Stress?We all know the feeling of stress, but what is it exactly?A response to a demand that is placed upon youShort-term tension and mental alertness that goes away when that challenge is metCan stress ever be a good thing?Helps you perform well in sportsHelps you finish your paper
6 Responses to Stress You can respond to stress in many ways Physical effects: headacheEmotional effects: fear, sadnessMental effects: increased anxietyStress becomes negative when you cannot return to a relaxed stateEffects on the bodyIncreased heart rateHigher blood pressureMuscle tensionImpacts your immune system
7 How to Manage Your Stress Find what works for you!Attitude is EVERYTHING!Healthy EatingPhysical ActivityRelaxing Your Mind and BodySleepHealthy RelationshipsTime ManagementAlcohol and other DrugsMoney ManagementRelaxation Exercises
8 Attitude is EVERYTHING Differences among peopleChange the way you think about itCan’t control everything that is going to happenBut you can change how you think
9 Positive Self-talkThink about a situation that you have experienced recently. Come up with both negative and productive self-talk for the situation
10 Example 1 Situation: I have a huge paper in two days Irrational self-talk: I will never get it done. Why did I take that stupid class in the first place, when I know I’m going to fail.Rational Self-talk: I’ve worked well under pressure in the past. I know I can do it now! I have plenty of time
11 Example 2Situation: I came back to the room and found that my roommate left everything a messIrrational self-talk: She is so disrespectful. Two people have to live here, why can’t she think about anyone else but herself?Rational self-talk: I know she has a lot going on this week. She will clean it up when she has time.
12 Your Turn: Situation: ____________________________ Irrational self-talk: _____________________Rational self-talk: ______________________
13 Healthy EatingCarbs, protein, fat, vitamins and minerals are important for energy, mental concentration and emotional stability.Stress can increase your body’s need for certain nutrientsMost college students use high sugar food and caffeine to keep their energy goingToo much of this will contribute to poor quality sleepAfter about an hour or 2 you may find that you have less energy and need even more food
14 Exercise Boosts energy Increases ability to concentrate Improves self-esteemHelps you fall asleep faster and have better quality sleepFewer illnessesMake it fun!!Do things that you enjoy (dancing, hiking, biking)Do it to musicGo with someone
15 Money $$$ Follow a budget for yourself How much do you make? How much do you spend?
16 SleepHow much sleep do you need?Are you getting restorative sleep?
17 RelationshipsStarting, maintaining and ending relationships can cause stressBeing Single:A lot of social pressure to be in a relationshipSpend as much time as you want on other thingsNot have to “check” in with someoneBeing in a relationship:Is your relationship stressing you out?Healthy relationshipsHave fun togetherFeel like you can be yourselfBuild a friendshipHandle conflicts well
18 Time ManagementHelps you deal with deadlines and complete priorities with minimal stressAnticipate and planKeep track of your lifePlan in advanceDon’t know how long things will takeCross things off
19 Alcohol and Other Drugs MythsAlcohol and other drugs can sometimes reduce stress“escape from reality”Can actually create more stressCause health problems and legal problems that can make you more stress outMiss class, get arrested, thrown up, had a hangover, gotten into trouble, had alcohol poisoning, performed poorly on a test, gotten into a fight…Did these improve or reduce your stress level???
20 Relaxation Deep Breathing One of the easiest ways to reduce tension Put one hand on your stomach, just below the rib cageSlow breathe in through your noseExhale slowly through your mouthRepeat several timesVisit these links for free relaxation downloads: