1 “Managing Stress” STUDY SKILLS Session 6 “It’s not stress that kills us—it is our reaction to it.” ~Hans Selye “What happens is not as important as how you react to what happens.” ~Thaddeus Golas “Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” ~Mother Teresa

2 STRESS? Stress is neutral—the key is the individual’s reaction, not the event. SYMPTOMS Do you get easily frustrated? Do you notice that your muscles are always tense? Do you notice your jaw feeling tight and achy? Do you feel tired and worn out? Do you have trouble sleeping? Do you feel tense, anxious, or uptight? Do you worry about things too much? How do you know you are stressed? What symptoms do you have? _________________________________ _________________________________ ________________________ CAUSES Do you consider yourself a perfectionist? Do you consider yourself competitive or self-critical? Do you feel powerless? Do you feel stress about school, grades, or classes? Do you expect too much from others? Do you have financial problems that cause you to worry? What are the causes of stress in your life right now? ___________________________________ ___________________________________ ___________________________________ _______________________

3 Coping How do you cope with stress? ___________________ ___________________ ___________________ Recognize what you can change. Find a support system. Consider what is positive about the situation. Give yourself a pep talk. Accept the things you cannot change. Organize, and set priorities. Take responsibility for your life. Take short breaks. Exercise and eat right to lift spirits and increase energy. Sleep at least 8 hours a night. Practice relaxation techniques. Say “no,” and cut back on the number of things you do. Laugh. Play: It is as important as work, and it brings balance into your life. Know where you are going, and set reachable goals. Utilize campus resources. After all, you have already paid for them. See a counselor (call for the counseling center) or an academic support person.

4 Relaxation Techniques Meditating –Sit or lie in a comfortable position. –Close your eyes, and breathe deeply. Let your breathing be slow and relaxed. –Focus all of your attention on your breathing. Notice the movement of your chest and abdomen in and out. –Block out all other thoughts, feelings, and sensations. If you feel your attention wandering, bring it back to your breathing. –As you inhale, say the word “peace” to yourself; as you exhale, say the word “calm.” Draw out the pronunciation of the word so that it lasts for the entire breath. The word “peace” sounds like p-e-e-a-a-c-c-c-e-e-e. The word “calm” sounds like c-a-a-l-l-m-m. Repeating these words as you breathe will help you concentrate. –Continue this exercise until you feel very relaxed. Using Imagery –Imagine a scene, place, or event that you remember as safe, peaceful, restful, beautiful, and happy. Imagine all that you can of that place or event: smells, sounds, feelings, etc. Then use this as a retreat from the stress and pressure. –Picture stress flowing out of your body. –Picture yourself achieving success.

5 Breathing Easy (10 minutes) –While counting four seconds to yourself, inhale slowly and deeply, filling your chest with air. Try to breathe as fully as you can. –Hold your breath for four seconds. –Exhale, but don’t blow: Let the air out through your mouth, saying to yourself “easy…easy… easy… easy….” Let out as much air as you can. Feel yourself relaxing as you do. Feel your shoulders, chest, and diaphragm letting go. As you exhale, think of the tension flowing out of you. –Repeat cycle 10 times. Then resume breathing normally, reaffirming yourself with “I feel very relaxed.” Focusing –Focus on a object that you like. Put all of your attention on the object, and inhale and exhale slowly and deeply for two minutes. Don’t let anything else enter your mind. Return your attention to the object if your mind wanders. Releasing Muscle Tension and Anxiety –Lie in a comfortable position. Allow your arms to rest at your sides, palms down. Inhale and exhale slowly and deeply with your eyes closed. –Starting with your toes and working your way up your entire body, tense and release every muscle. Focus all of your attention on each body part as you go. Inhale and exhale, releasing your tension and anxiety. Relaxation Techniques

MENTORING CENTER Office – CHSS Building, Room 190 (across from the Advising Center) Call – – Skype (instructions)instructions 6