Stress Management: Positive vs. Negative Coping Skills Tiffany Falk Kortschak Center for Learning and Creativity

Learning Outcomes Defining Stress Causes and Effects of Stress Reactions to Stress Positive and Negative Coping Skills Tips and Resources to Manage Stress Sweet, Jen. (2014). Measuring DePaul’s University-Wide Learning Outcomes. Retrieved from http://depaultla.org/2014/01/01/measuring-depauls-university-wide-learning-outcomes/ (Sweet, 2014)

What is stress? Stress is how your brain or body responds to any demand A stressor can be: Exercise Work School Major life changes Traumatic event National Institute of Mental Health. (n.d.). 5 Things You Should Know About Stress. Retrieved from https://www.nimh.nih.gov/health/publications/stress/index.shtml Morano, Jennye. (2015). Stress and Its Affects – What You Can Do To Help Yourself. Retrieved from http://www.hoyespharmacy.com/stress-affects-can-help/ (NIMH, n.d.; Morano, Jennye, 2015)

How does stress effect college students? High levels of stress among college students result in poor mental health status including Depression Anxiety Suicidal behavior Decreased self-esteem Suboptimal sleep quality Look at these articles: Kadhiravan and Kumar, 2012; Shatkin et al., 2016; ; Kim, Lee, Kim, Noh, & Lee, 2015 Kadhiravan, S., & Kumar, K. (2012). Enhancing stress coping skills among college students. Researchers World, 3(4), 49. Shatkin, J., Diamond, U., Zhao, Y., DiMeglio, J., Chodaczek, M., & Bruzzese, J. (2016). Effects of a risk and resilience course on stress, coping skills, and cognitive strategies in college students. Teaching of Psychology, 43(3), 204-210. doi:10.1177/0098628316649457 Kim, S., Lee, H., Kim, H., Noh, D., & Lee, H. (2015). Effects of an integrated stress management program (ISMP) for psychologically distressed students: A randomized controlled trial. Perspectives in Psychiatric Care, 52(3), 178-185. doi:10.1111/ppc.12114 (Kadhiravan and Kumar, 2012; Shatkin et al., 2016; ; Kim, Lee, Kim, Noh, & Lee, 2015 )

Causes of Stress in College Academic Performance Pressure Financial Stress Multitasking Stress Stress about the Future Increased Responsibility and Independence Peer Pressure White, Mary Gormandy. (2009). Stress Causes of College Students. Retrieved from http://stress.lovetoknow.com/Stress_Causes_of_College_Students Clipart Kid. (2016). Retrieved from http://www.clipartkid.com/blogitudes-funny-blog-posts-funny-humor-blogs-toots-blogger-click-0twRD3-clipart/ (White, 2009; Clipart Kid. (2016). Retrieved from http://www.clipartkid.com/blogitudes-funny-blog-posts-funny-humor-blogs-toots-blogger-click-0twRD3-clipart/)

How Does Our Body React To Stress? Our body responds to stress physically, emotionally, cognitively and behaviorally Physical Headaches Nausea Fatigue Trouble sleeping Emotional Sadness/depression Restlessness Irritability Sense of isolation Cognitive Impaired concentration Trouble remembering deadlines and assignments Chronic worrying Anxious thoughts or feelings Behavioral Change in eating habits Nail biting Increased use of drugs or tobacco Change in sleeping habits Cohen, Melissa. (2016). Student Guide to Surviving Stress and Anxiety in College & Beyond. Retrieved from http://www.learnpsychology.org/student-stress-anxiety-guide/ (Cohen, 2016 )

Negative Coping Skills Negative/Maladaptive Behaviors Suboptimal sleep quality Avoiding family and friends Criticizing oneself / negative self talks Reduced exercise Increased substance use Increased consumption of soda and junk food FIND ARTICLE Healthwise Staff. (2014). Common Coping Responses for Stress – Topic Overview. Retrieved from http://www.webmd.com/balance/stress-management/tc/common-coping-responses-for-stress-topic-overview Clipart Kid. (n.d.). Retrieved from http://www.clipartkid.com/stressed-student-very-busy-with-a-lot-of-things-to-do-reading-bzyObn-clipart/ (Healthwise Staff, 2014; Clipart Kid. (n.d.). Retrieved from http://www.clipartkid.com/stressed-student-very-busy-with-a-lot-of-things-to-do-reading-bzyObn-clipart/)

Positive Coping Skills Exercise Talk to a friend Journal Listen to Music Meditate Get a massage Clipart Kid. (n.d.). Retrieved from https://img.clipartfest.com/4da1018e850f43bc3fde651287c20fc9_meditation-clipart-man-meditation-clipart_243-298.png Clipart Kid. (n.d.) Retrieved from http://www.clipartkid.com/listening-center-clipart-cliparts-co-kaqy8H-clipart/ Robinson, Smith, & Segal. (2017). Stress Management. Retrieved from https://www.helpguide.org/articles/stress/stress-management.htm (Robinson, Smith, & Segal, 2017; Clipart Kid. (n.d.) Retrieved from http://www.clipartkid.com/listening-center-clipart-cliparts-co-kaqy8H-clipart/; Clipart Kid. (n.d.). Retrieved from https://img.clipartfest.com/4da1018e850f43bc3fde651287c20fc9_meditation-clipart-man-meditation-clipart_243-298.png)

Tips to Make College Less Stressful Manage your time Don’t over commit Prioritize tasks Break projects into smaller steps Maintain a healthy lifestyle Eat a healthy diet Avoid cigarettes and alcohol Reduce caffeine and sugar Make time for fun and relaxation Set aside leisure time Do something you enjoy everyday Robinson, Smith, & Segal. (2017). Stress Management. Retrieved from https://www.helpguide.org/articles/stress/stress-management.htm Clipart Kid. (n.d.). Retrieved from https://clipartfest.com/download/e9e2e31195b8d1de40c0ab1db3a30381477d8f09.html (Robinson, Smith, & Segal, 2017; Clipart Kid. (n.d.). Retrieved from https://clipartfest.com/download/e9e2e31195b8d1de40c0ab1db3a30381477d8f09.html)

Resources on Campus Mindfulness Based Stress Reduction Biofeedback Training Restorative Yoga Kortschak Center for Learning and Creativity USC Counseling Services MBSR: An eight week structured and experiential group using mindfulness techniques to reduce stress and to facilitate relaxation and well-being. Students will learn ways to be more present, aware and accepting of their experience, and they will have the opportunity to practice different types of mindfulness meditation each week. Biofeedback: Biofeedback is a technique that increases awareness of how your body responds to stress by using instruments that measure body functions, such as your heart beat and breathing rate. Through biofeedback, you can see moment to moment changes in your body which guide your ability to regulate responses to stress in real-time. Restorative Yoga: Helps to relieve the mental and physical effects of stress by placing the body in passive poses supported by props. Members are led into a state of deep relaxation using meditative breathing techniques and guided visualization. Stress Fitness Workshop: Come to a Stress Fitness Workshops, Fall 2015 and find some stress relief and take a break! No appointment needed. All workshops take place on Thursdays from Noon to 1pm, please see the flyer for specific dates. Be Well USC. (n.d.) Stress Relief Clinic & Workshops. Retrieved from https://bewell.usc.edu/mental-health/stress-relief-clinic/ USC Kortschak Center for Learning and Creativity. (2014). Mission Statement. Retrieved from http://kortschakcenter.usc.edu/about-the-kortschak-center/mission-statement/ USC Engemann Student Health Center. (n.d.). Counseling Services. Retrieved from https://engemannshc.usc.edu/counseling/ KCLC: (Be Well USC, n.d.; USC KCLC, 2014; USC Engemann Student Health Center, n.d.)

References Be Well USC. (n.d.) Stress Relief Clinic & Workshops. Retrieved from https://bewell.usc.edu/mental-health/stress- relief-clinic/ Cohen, Melissa. (2016). Student Guide to Surviving Stress and Anxiety in College & Beyond. Retrieved from http://www.learnpsychology.org/student-stress-anxiety-guide/ Healthwise Staff. (2014). Common Coping Responses for Stress – Topic Overview. Retrieved from http://www.webmd.com/balance/stress-management/tc/common-coping-responses-for-stress-topic-overview Kadhiravan, S., & Kumar, K. (2012). Enhancing stress coping skills among college students. Researchers World, 3(4), 49.

References Kim, S., Lee, H., Kim, H., Noh, D., & Lee, H. (2015). Effects of an integrated stress management program (ISMP) for psychologically distressed students: A randomized controlled trial. Perspectives in Psychiatric Care, 52(3), 178-185. doi:10.1111/ppc.12114 Morano, Jennye. (2015). Stress and Its Affects – What You Can Do To Help Yourself. Retrieved from http://www.hoyespharmacy.com/stress-affects-can-help/ National Institute of Mental Health. (n.d.). 5 Things You Should Know About Stress. Retrieved from https://www.nimh.nih.gov/health/publications/stress/index.shtml Robinson, Smith, & Segal. (2017). Stress Management. Retrieved from https://www.helpguide.org/articles/stress/stress-management.htm

References Shatkin, J., Diamond, U., Zhao, Y., DiMeglio, J., Chodaczek, M., & Bruzzese, J. (2016). Effects of a risk and resilience course on stress, coping skills, and cognitive strategies in college students. Teaching of Psychology, 43(3), 204- 210. doi:10.1177/0098628316649457 Sweet, Jen. (2014). Measuring DePaul’s University-Wide Learning Outcomes. Retrieved from http://depaultla.org/2014/01/01/measuring-depauls-university-wide-learning-outcomes/ USC Engemann Student Health Center. (n.d.). Counseling Services. Retrieved from https://engemannshc.usc.edu/counseling/ USC Kortschak Center for Learning and Creativity. (2014). Mission Statement. Retrieved from http://kortschakcenter.usc.edu/about-the-kortschak-center/mission-statement/ White, Mary Gormandy. (2009). Stress Causes of College Students. Retrieved from http://stress.lovetoknow.com/Stress_Causes_of_College_Students