2. Stress Management By: MaryJane Fuhrer Audience: College Students

3. What is Stress? Body’s way of responding to demand Can be good or bad experiences 

4. What Causes Stress? Survival stress: response to danger Internal stress: worrying, emotional Environmental stress: noise, crowding, pressure Fatigue/Overload: built up over time

5. How Does Stress Affect You? Affects body and mind Sickness Tired Unable to concentrate Mental breakdown

6. Stress Facts 1 in 5 Americans experience “extreme stress” 8 out of 10 college students experience stress daily Men and women experience stress equally

7. Types of Stress Eustress  Good stress Motivates you to keep working Some good stress is necessary Distress  Bad stress Too much to bear Builds tension, no relief

8. Psychological Affects  Feeling hostile, angry, irritable Feeling anxious, anxiety attacks Depression or sadness Low self esteem Frustration and moodiness

9. Physical Affects  Upset stomach, diarrhea, indigestion Headache Backache Inability to sleep Raised heart rate and blood pressure

10. Stress Triggers Found by monitoring stress Keeping track of what is stressful Create strategies to deal with them

11. Unhealthy Ways of Coping

12. Healthy Ways of Coping How will you deal with stress?

13. Time management  Enhances sense of control  Buying a planner for daily schedule  Making to-do lists  Setting priorities 

14. Yoga Decreases stress and tension Lowers blood pressure Emphasis on mind, body, and spirit

15. Meditation  Breathing techniques  Lowers heart rate  Focuses on relaxation

16. Mindfulness  Being present with experience  Focus on the now  Breathing, focusing, and listening techniques  Relaxation music Relaxation music

17. Exercise  30-60 minutes cardio per day  Pumps up endorphins  Improves your mood

18. Sleep and Rest  Helps to relax  Sleep deprivation increases stress

19. Talk To Someone  Counseling center  Friend, family, boy/girlfriend  Venting, expressing feelings

20. Positive Thinking  Expressing gratitude  Looking at the bright side

21. Journals and Writing  Expressing feelings through writing  Writing down stressors as they happen

23. References  http://us.reachout.com/facts/factsheet/stress http://us.reachout.com/facts/factsheet/stress  http://www.mtstcil.org/skills/stress-definition-1.html http://www.mtstcil.org/skills/stress-definition-1.html  http://brocku.ca/health-services/health- education/stress/eustress-distress http://brocku.ca/health-services/health- education/stress/eustress-distress  http://www.stress.org/college-students/ http://www.stress.org/college-students/  http://www.mayoclinic.org/healthy-living/stress- management/basics/stress-relief/hlv-20049495 http://www.mayoclinic.org/healthy-living/stress- management/basics/stress-relief/hlv-20049495  http://abcnews.go.com/Health/StressCoping/stor y?id=4672836 http://abcnews.go.com/Health/StressCoping/stor y?id=4672836  http://www.webmd.com/fitness- exercise/features/yoga-for-stress-management