1. Stressed to the Max How can I manage my stress? Fall 2012

2. What is stress? Stress is part of everyday living Stress is part of everyday living It is not necessarily events that cause stress, but how we react to the events It is not necessarily events that cause stress, but how we react to the events Symptoms can include mental, social and physical issues-exhaustion, changes in appetite, headaches, crying, changes in sleep patterns, using drugs or alcohol Symptoms can include mental, social and physical issues-exhaustion, changes in appetite, headaches, crying, changes in sleep patterns, using drugs or alcohol

3. Is stress always bad? Stress can be positive or negative Stress can be positive or negative –Positive stress: Motivates us Motivates us Is short term Is short term Is exciting Is exciting Improves our performance Improves our performance –Negative Stress Does not go away-it builds Does not go away-it builds Can lead to problems such as lack of concentration, headaches, anxiety, fatigue Can lead to problems such as lack of concentration, headaches, anxiety, fatigue

4. Factors that affect stress Individual perception of stress Individual perception of stress –How we look at things, can affect our response to stress –Are you optimistic? Your support network Your support network –Who do you have to support you?

5. Things that build stress Perfectionism Perfectionism –Are you a high achiever –Do you criticize yourself when your work is not perfect –Do you always feel you could have tried harder

6. Control Control –Do you have to be in control at all times –Do you feel lack of control is sign of failure –Do you have difficulty delegating to others

7. People Pleasing People Pleasing –Do your feelings about yourself depend on other’s opinion about you –Do you avoid things because you are concerned about disappointing others –Do you take better care of others than you do of yourself

8. Confidence Confidence –Do you feel you will never be as good as others –Do you feel you lack common sense –Do you struggle to believe people that tell you have done a good job

9. Common symptoms of stress Feelings Feelings –Anxious, fear, irritable, angry Thoughts Thoughts –Low self-esteem –Fear of failure –Worrying about the future –Preoccupation

10. Symptoms cont Behavior Behavior –Crying –Acting impulsively –High pitch laughing or nervous tone of voice –Increasing drug or alcohol use

11. Physiology Physiology –Sweaty hands –Increased heart rate –Trembling –Tiring easily –Butterflies in the stomach –Changes in eating patterns

12. What is stress management It is the ability to maintain control when situations (people, events, etc) cause us to feel stress symptoms It is the ability to maintain control when situations (people, events, etc) cause us to feel stress symptoms

13. Things college students do to add stress: Stay up all night to study Stay up all night to study Loading up on caffeine Loading up on caffeine Having “study parties” with your friends Having “study parties” with your friends Waiting until the last minute-cramming Waiting until the last minute-cramming Worrying about what is at stake Worrying about what is at stake Trying to work and go to school..Full Time Trying to work and go to school..Full Time

14. What things can I do to manage stress? Change the situation if you can Change the situation if you can Remove yourself from the situation Remove yourself from the situation Don’t sweat the small stuff Don’t sweat the small stuff Change the way you react to it-start small Change the way you react to it-start small Avoid extreme reactions Avoid extreme reactions Get enough sleep Get enough sleep Learn how you relax best Learn how you relax best Set realistic goals Set realistic goals

15. Don’t overwhelm yourself Don’t overwhelm yourself Change the way you see things Change the way you see things Do something for others Do something for others Get some physical exercise Get some physical exercise Avoid self medication Avoid self medication Develop thick skin Develop thick skin Use your stress in a positive way Use your stress in a positive way

16. Eat healthy Eat healthy Say “no” Say “no” Take time to relax Take time to relax Be kind to yourself Be kind to yourself Manage your time well Manage your time well Talk it over with someone Talk it over with someone

17. What things can help you deal with stress Discover your intentions Discover your intentions Write in a journal Write in a journal Develop positive affirmations Develop positive affirmations Surround yourself with positive things: Surround yourself with positive things: –Music –People –Books or poems

18. More stress relievers…… Deep breathing exercises Deep breathing exercises Visualization Visualization Muscle tense and release exercise Muscle tense and release exercise Do something creative Do something creative

19. GPS LifePlan Check out: http://www.gpslifeplan.org/ridgewater/per sonal/index.php?link=wellbeing-stress- management Check out: http://www.gpslifeplan.org/ridgewater/per sonal/index.php?link=wellbeing-stress- management http://www.gpslifeplan.org/ridgewater/per sonal/index.php?link=wellbeing-stress- management http://www.gpslifeplan.org/ridgewater/per sonal/index.php?link=wellbeing-stress- management Stress Management resources are under the Personal Plan Stress Management resources are under the Personal Plan

20. References ____(March 22, 2005). “Coping with Stress”. Retrieved September 25, 2006 from www.pvc.maricopa.edu/counseling/stress.html ____(March 22, 2005). “Coping with Stress”. Retrieved September 25, 2006 from www.pvc.maricopa.edu/counseling/stress.html www.pvc.maricopa.edu/counseling/stress.html Fremont, Suzanne, Ph.D. (April 14, 2004). “Managing Stress”. Retrieved October 3, 2006 from www.utexas.edu/student/cmhc/booklets/stress.html www.time-management-guide.com/stress- management.html Fremont, Suzanne, Ph.D. (April 14, 2004). “Managing Stress”. Retrieved October 3, 2006 from www.utexas.edu/student/cmhc/booklets/stress.html www.time-management-guide.com/stress- management.html www.utexas.edu/student/cmhc/booklets/stress.html www.time-management-guide.com/stress- management.html www.utexas.edu/student/cmhc/booklets/stress.html www.time-management-guide.com/stress- management.html Landsberger, Joe. (June 2 2006). “How to Deal with Stress”. Retrieved October 5, 2006 from www.studygs.net/stress.htm www.ecampustour.com/campuslife/schoolstress.aspx Landsberger, Joe. (June 2 2006). “How to Deal with Stress”. Retrieved October 5, 2006 from www.studygs.net/stress.htm www.ecampustour.com/campuslife/schoolstress.aspx www.studygs.net/stress.htm www.ecampustour.com/campuslife/schoolstress.aspx www.studygs.net/stress.htm www.ecampustour.com/campuslife/schoolstress.aspx

21. References ____. (July 11, 2005). “Managing Stress: A Guide For College Students”. Retrieved October 3, 2006 from www.uhs.uga.edu.stress/. ____. (July 11, 2005). “Managing Stress: A Guide For College Students”. Retrieved October 3, 2006 from www.uhs.uga.edu.stress/.www.uhs.uga.edu.stress/ ____.(July 6, 2005). “Preventing Perfectionism”. Retrieved November 13, 2006 from http://ub- counseling.buffalo.edu/stressperfect.shtml. ____.(July 6, 2005). “Preventing Perfectionism”. Retrieved November 13, 2006 from http://ub- counseling.buffalo.edu/stressperfect.shtml. ____. “Stress Reduction, Stress Relievers”. Retrieved November 29, 2006 from www.stress.org/stress_reduction.htm. ____. “Stress Reduction, Stress Relievers”. Retrieved November 29, 2006 from www.stress.org/stress_reduction.htm.

22. Haskell CF, Kennedy DO, Wesnes Ka, Scholey AB. Cognitve and Mood Improvements of Caffeine in Habitual Consumers and Habitual Non-Consumer of Caffeine. Psychopharmacology, June 2005. Haskell CF, Kennedy DO, Wesnes Ka, Scholey AB. Cognitve and Mood Improvements of Caffeine in Habitual Consumers and Habitual Non-Consumer of Caffeine. Psychopharmacology, June 2005. Malinauskas, BM, Aeby VG, Overton RF, Carpenter-Aeby t, Barb-Heidal K. A survey of Energy Drink Consumption Patterns Among College Students. Nutrition Journal, October 2007. Malinauskas, BM, Aeby VG, Overton RF, Carpenter-Aeby t, Barb-Heidal K. A survey of Energy Drink Consumption Patterns Among College Students. Nutrition Journal, October 2007.