Adopting the Right Attitude Toward the Pressures of School M ANAGING S TRESS

CAUSES OF STRESS Stress is caused by good and bad events Holmes-Rahe Scale examples: EventPoints Death of a Spouse100 Divorce of a Parent87 Marriage50 Pregnancy40 Child leaving home29 Beginning or Ending School26 Change in Residence20 Change in Schools20 Christmas12 2 M ANAGING S TRESS

E VENTS A FFECT D IFFERENTLY How would you react to:  Receiving a traffic ticket  An argument with a friend  Being cut off on the highway  Speaking in public  Death of a family member 3 M ANAGING S TRESS

C AUSES OF S TRESS  Threats  Uncertainty  Dissonance 4 M ANAGING S TRESS

C AUSES OF S TRESS Threats – inability to control challenges to physical, social, financial well being If I can’t get my grades up, I will be thrown out of school. 5 M ANAGING S TRESS

C AUSES OF S TRESS Uncertainty – inability to predict outcomes I did terribly on that exam. I sure would like to know my grade as soon as possible. 6 M ANAGING S TRESS

C AUSES OF S TRESS Dissonance – differences between outcomes and expectations This first semester is clearly not what I wanted it to be. 7 M ANAGING S TRESS

S TRESS : P OSITIVE AND N EGATIVE POSITIVENEGATIVE Starting a new careerGetting fired Working to make better grades Receiving a bad grade Buying a new carHaving a car accident Getting marriedGetting divorced Working outGaining weight Desired pregnancyUnwanted pregnancy 8 M ANAGING S TRESS

S IGNS OF S TRESS : M ENTAL  Inability to concentrate  Feeling irritable, restless, frustrated, or confused  Obsession with negative thoughts  Mood swings  Emotional outbursts  Lack of humor 9 M ANAGING S TRESS

S IGNS OF S TRESS : P HYSICAL  Eating too much  Indigestion or diarrhea  Muscle tension  Racing heart or chest pains  Sweating  Short breathing 10 M ANAGING S TRESS

M ANAGING S TRESS : A VOIDING / P REVENTING C AUSES realistic goals  Set realistic goals (to avoid cognitive dissonance) priorities  Develop priorities (to avoid activities you do not deem important) stress you out  Know the events and activities that “stress you out” gain control  Know actions you can take to gain control over the situation  Plan ahead  Plan ahead to avoid doing more than you can handle  Focus on the long-term  Focus on the long-term, rather than current issues that are prompting stress 11 M ANAGING S TRESS

M ANAGING S TRESS : P HYSICAL A CTIVITIES Research shows that our physical actions affect our mental state  Exercise  Sleep  Recreation 12 M ANAGING S TRESS

G ETTING E XERCISE Research has noted a correlation between exercise and reduced stress. 13 M ANAGING S TRESS

P ROPER R EST Research shows a correlation between stress and a lack of rest  Know how much sleep you need  Do you function best in the morning or evening?  Are naps beneficial to you?  How does staying up late affect you?  Maintain a sleep pattern that is good for you 14 M ANAGING S TRESS

R ECREATION Differs from exercise (may not be physical)  Know what activities make you happy  Schedule your recreation  Do not participate to the extent that it interferes with priorities or makes you feel guilty later Why did I waste so much time playing video games! 15 M ANAGING S TRESS