What is Stress? Stress is the general physical and emotional state that accompanies the stress response. It is your bodies response to anything that stimulates you and raises your level of alertness. Stress can result from both positive and negative situations.

Physiological Response of the Body Hearing and vision become more acute. The heart rate accelerates to pump more oxygen through the body. The liver releases extra sugar into the bloodstream to provide an enery boost. Perspiration increases to cool the skin. Endorphoins are released to relieve pain in case of injury.

Stress Related Health Problems Cardiovascular disease Altered functioning of the immune system Digestive problems Headaches Insomnia and fatigue Repetitive strain injuries Menstrual irregularities Psychological problems such as depression, anxiety, panic attacks, eating disorders and post tramatic stress disorder (PTSD)

Common Sources of Stress Major life changes Daily hassles College stressors academic, interpersonal, time-related, financial Job-related stressors Interpersonal and social stressors Environmental stressors

Managing Stress Social Support Communication Sharing with others not only improves the quality of a persons life, but can add to the well-being of the body and mind. Communication The ability to communicate allows people to develop relationships that give them the social support they need.

Exercise Nutrition Sleep People who exercise regularly have a milder reaction to physical stress responses before, during and after their expossure to a stressor. Nutrition A balanced diet will supply the body the energy it needs to cope with stressful situations. Caffeine should be avoided. Sleep Lack of sleep can both cause and result from stress. Without adequate sleep, our mental and physical processes deteriorate and we becom more susceptible to illness.

Time Management Set priorities Schedule tasks for peak efficiency Set realistic goals and write them down Budget enough time Break up long-term goals into short-term goals Consider doing your least-favorite tasks first Sonsolidate taskes when possible Identify quick tansitional tasks Delegate responsibility Say no when necessary Give your self a break Stop thinking and talking about it and just do it

Relaxation Techniques Cognitive Techniques Modify expectations Monitor self-talk for negativity Problem-solve Live in the present “Go with the flow” Laugh Relaxation Techniques Progressive relaxation Visualization Deep breathing Listening to music

References Fahey, T.D., Insel, P.M. & Roth, W.T. (2003). Stress. In T. Dorwick & V. Mailinee (Eds.), Fit & Well: Core concepts and Labs in Physical Fitness and Wellness (pp. 283-302). Dubuque, IA: McGraw-Hill.