Managing Stress Presenter Name(s) Date 12 March 2014 Version 1

Advanced Learning Workshop – Status (14 June 2013) 2 In this session you will:  Become familiar with the symptoms of stress  Learn methods to determine the level of stress  Understand the causes of stress and the coping mechanisms for alleviating stress The objective is to enable you to take control so you can avoid stressful situations, but when they do arise, have the ability to deal with the stress and mitigate its impact so you can enjoy your daily life Learning Objectives

Advanced Learning Workshop – Status (14 June 2013) 3 Stress and its Effects Do you personally suffer from excessive stress? What are the signs of excessive stress? What can you do to help alleviate your stress?

Advanced Learning Workshop – Status (14 June 2013) 4 Common Physical symptoms of stress can include:  Rapid heartbeat.  Headache.  Stiff neck and/or tight shoulders.  Backache.  Rapid breathing.  Sweating and sweaty palms.  Upset stomach, nausea, or diarrhea.  Sleep trouble.  Weakening of the immune system Determining if you suffer from excessive stress Signs of stress can be physical and/or mental

Advanced Learning Workshop – Status (14 June 2013) 5 Common Mental symptoms of stress include:  Irritability  Intolerance  Short Temper  Exhaustion  Lack of concentration  Frustration over minor challenges Symptoms Continued…

Advanced Learning Workshop – Status (14 June 2013) 6 Using the handout for reference, rate how often on a scale of 1 to 10 (1 being never, 10 being more than 5- 6 times a week) you experience the below mentioned symptoms: Headaches Back/neck pain Chest pain or discomfort Problems with digestion/nausea Dizziness, numbness or tingling in your fingers or toes Irritability Frustration Emotional Fatigue Concentration/Memory Problems Determine YOUR Personal Level of Stress

Advanced Learning Workshop – Status (14 June 2013) 7 If you’ve rated 6 or more of the symptoms on the handout with a 5 or higher, you should consider reviewing your stress level and possibly taking some action to reduce it. If you have rated 6 or more of the above with a 4 or less, it shows you manage your stressful situations well. It can’t hurt to get some ideas on different ways of coping with stress regardless of your personal score. So, let’s take a look. Where Do You Fall With Your Results?

If you determine that you are experiencing excessive stress, what can you do? – Find out what is causing stress in your life and determine ways to reduce or eliminate the cause. – Change your response to the stress by using old and new coping techniques – Learn healthy ways to prevent stress and reduce its harmful effects. Options to Alleviate Your Stress

Advanced Learning Workshop – Status (14 June 2013) 9 Some of these may include:  Being fired  Being Promoted or Demoted  Moving/Relocation  Marriage/Divorce  Pregnancy  Death of family or friends These are just examples of major life changes that can have a serious impact on our lives and cause our bodies to react with stress. Often times, the most common and stressful things happen on a daily basis. Major Causes of Stress

Major Causes of Stress for University Students  Adjustments to your daily routine  Sleeping and eating habits  Time-management due to additional academic work loads, finding the balance of studying, free time and deadlines  Missing your social support network of high school friends and family  Learning new navigations such as getting around campus, living on your own, choosing your classes, choosing new friends, choosing your life’s direction and career path for your future

Advanced Learning Workshop – Status (14 June 2013) 11 Using the handout, take a few minutes to honestly consider what causes your daily stresses Family? School? Friends? Work? Etc… List the top 10 on your worksheet Where does YOUR stress start?

Advanced Learning Workshop – Status (14 June 2013) 12 1)Time Management can be a huge cause for stress in many peoples’ lives. Consider taking a class or course or reading information available online or in magazines or books on how to better manage your time and tasks. 2)Schedule - You may get more done with less stress if you make a schedule. Think about which things are most important, and put those at the top of your schedule/list to do those things first. 3)Take good care of yourself. Exercise, get plenty of rest, try to eat well, don't smoke and limit how much alcohol you drink. How Can You Cope With Stress?

Advanced Learning Workshop – Status (14 June 2013) 13 4) Stop negative thoughts. Easier said then done right? Well, it’s a skill that would be beneficial to develop. Try writing down your worries and work on letting go of things you cannot change. Don’t worry about things that have past. Focus on the positives and the future that you can still impact. 5) Speak up. Assertive communication can help you express how you feel in a thoughtful, tactful way. How Can You Cope With Stress (2)

Advanced Learning Workshop – Status (14 June 2013) 14 6) Ask for help. People who have a strong network of family and friends manage stress better. 7) Do something you enjoy. A hobby, a bath, meditation, walking, or volunteering are good, helpful ways to help you feel better and relieve stress. Listen to relaxing music. 8) Keep a journal. Try including dates, time of day, time of year, current events in your life, even your food intake and exercise routine (if any). How Can You Cope With Stress (3)

Advanced Learning Workshop – Status (14 June 2013) 15 9) Focus on the present. Try meditation, imagery exercises, or self-hypnosis. Don’t keep thinking back to your mistakes and reliving the negative things that happened. There is nothing you can do about it. Let it go and look ahead, not behind. 10) Laugh it up! Try to look for the humor in life. Don’t take yourself so seriously. Everything will pass eventually and keeping a sense of humor will help lighten the load. Laughter really can be the best medicine! How Can You Cope With Stress(4)

Advanced Learning Workshop – Status (14 June 2013) 16 From Exercise 2, select your top two factors of stress in your life from Handout B For each of these two, ask yourself the following questions: 1) Can this situation be changed or improved? If so, how? (As an example: Relationship stress - assertive communication training, setting boundaries, resolving conflict Over commitment stress - setting boundaries, saying no, eliminating some things from your schedule Grief and loss stress - seeking support, journaling, finding enjoyable activities to fill your day) Make and Action Plan

Advanced Learning Workshop – Status (14 June 2013) 17 2) What coping mechanisms (old or new) may help me to better handle the current stressful situation in my life?  (As an example: Meditation, Exercise, Engaging with friends, Listen to relaxing music, write down in a journal what things you want to let go) 3) Is there anything I can do to prevent or avoid having this situation reoccur in the future?  (As an example: Implement a schedule to better manage my time, ask for help if there are too many actions on my to-do list, go to bed earlier to have a better night’s sleep and more productive day) Make an Action Plan (2)

Advanced Learning Workshop – Status (14 June 2013) 18  There are times you might need external help in dealing with your stress  If it becomes too much to handle reach out... The university offers several resources to help: –Student Services Center –Moderators –Department Heads –Health Counselors –Upper Classman Associations On Campus Contacts

Advanced Learning Workshop – Status (14 June 2013) 19 In Conclusion, make a commitment to yourself to change the situation(s) causing you stress, seek new and different ways to cope with the daily stresses and attempt to become more efficient so that you may foresee what stresses may arise and possibly, avoid or alleviate them. Conclusion

Advanced Learning Workshop – Status (14 June 2013) 20 Questions

Advanced Learning Workshop – Status (14 June 2013) 21 Name Phone Campus Student Life contact(s): Ombudsman, Dean of Students, etc. Contact Information