Stress! Dealing with it Effectively

Can you relate to this feeling?

Stress vs. “Stressed out” Stress Natural & important part of life Helps keep us alert Drives us to solve problems Motivates us to face challenges “Everything in moderation” Each of us has a level of stress which is optimal for us

Stress vs. “Stressed out” Feeling “Stressed out” Feeling overwhelmed, oppressed, & behind in work Results when demands > effective coping strategies We typically “stress out” when…  Change in life has an unsettling effect  We feel challenged or threatened by an outside source  We lose personal control Can lead to physical and psychological problems How vulnerable are you to stress?

Sources of Stress Both negative and positive events Major life events as well as daily hassles It is not the event itself, but rather the way a person interprets and reacts to the event that produces stress Stress is unique and personal  What is relaxing to one person may be stress for another

Sources of Stress Life events such as…  Attending College Separation from family Competition Peer pressure Choosing a career New found freedom  Loss of a family member, friend, pet  Illness  Changes in Relationships  Over-commitment

Sources of Stress Daily Hassles  Imagine your self in these situations… Driving your car in rush hour Misplacing something in your room/apartment/house Getting a last minute assignment Having something break while using it Waiting in a long line at the grocery store or bank  How are you reacting?  Which situations are most difficult for you?

Recognizing Signs of Stress Immediate physical response to a perceived threat/demand  Feel an adrenaline rush  Increased heart rate  Breathing faster  Muscles tighten  Pupils dilate  Dry mouth  Sweating Helps you survive in “fight or flight” situation, but in other situations causes….

Stress Overload! Physical  Change in appetite, frequent illness, aches & pains, fatigue, etc. Feelings  Moodiness, Anxiety, Irritability, fearfulness, etc. Behaviors  Crying, increased smoking/substance use, withdrawal, working harder (but getting less done), acting impulsively, having arguments, increased fidgeting/nervousness, etc. Thoughts  Self-criticism (e.g., I am not good enough)  Fears of going crazy  Fear of failure

Taking Control! Assess your stress vulnerability  Which situations/circumstances are most challenging for you? Assess how stress is impacting your life  Physiological and emotional reactions Brainstorm how you cope with stressful situations  Healthy and unhealthy coping methods Evaluate the healthy practices in your daily schedule (e.g., exercise, meditation, healthy diet) Based on this self-knowledge, begin to modify your behavior

Take care of your body  Nutrition (eat a well-balanced diet)  Adequate sleep  Exercise (aerobic exercise can reduce anxiety up to 50%)  Reduce caffeine, nicotine, and sugar intake  Avoid self-medication Alcohol and drugs don’t remove the stress, they just seem to offer temporary relief

Take Care of Your Mind Be kind to yourself – don’t dwell on the “shoulds” Maintain perspective  Keep an eye out for unhelpful, self-defeating thoughts such as “I can’t do this!”  Substitute more corrective/helpful thoughts such as “I’ll just break this project down into more manageable tasks and take one thing at a time.” Develop and use your support network Laugh! Learn relaxation exercises or meditation  Read for pleasure  Listen to relaxing music  slow, deep breathing exercises

Time Management and Life Balance What are the important things in your life? How are you spending your time? What are your leading “time wasters?” Managing time effectively is a great strategy for reducing stress in your life and feeling more in control.

The Things in My Life - Reality Think of your life as a pie. Make each slice reflect the time you spend each week on each area of your life School (academics) School (extracurricular) Work Leisure Family Health / Exercise Volunteer / Community Other School Academics Work Family Leisure School Extracurricular Example: John

The Things in My Life - Ideal Create slices to represent the balance you would ideally like in your life. Can this be achieved? School (academics) School (extracurricular) Work Leisure Family Health / Exercise Volunteer / Community Other School Academics Work Family Leisure School extracurricular Health Example: John

Time Management Tips Establish priorities  Make sure you allow time for the things that mean most to you Set goals Make a schedule  Plan ahead how you will spend your time. Make sure that your schedule reflects time spent on your goals and priorities Know what time of day is best for you  When are you most productive? Leave time each day for planning Have a daily “to do” list Effectively use waiting time

Time Management Tips II Use an appointment calendar (palm pilot) to track due dates, meetings, activities, etc. Divide large tasks into more manageable, smaller parts Anticipate deadlines and high stress periods (e.g., exams) – plan for extra study time Schedule breaks (10-15 minutes) – reward yourself! Learn to say “NO” Learn to say “Later”

Remember… The Counseling Center is here to help!