School Stress Erin McKennaIlian Obregon Kim KellDan Colon Megan WalkerTodd Gross Andrew MunnGabriel Garay Andrew MunnGabriel Garay

What is Stress?  Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.”

Positive Reactions to Stress

Eu-stress  Procrastination  Motivation  Under pressure to meet deadline  Enhances performance for some  Prioritization  Keeps school as top priority  Maintains focus on goals

Exercise  Go Solo  Let Loose  Buddy Up  Compete If You Can  Double Up on Benefits  Set Realistic Goals

Negative Reactions to Stress

Avoidance  Behavioral psychologists have identified a behavior known as avoidance.  When an aversive stimulus is present it may cause a person excessive stress.  The person then engages in avoidance where they will avoid whatever is causing the aversive stimulus.  Often times, students will avoid school tasks all together as to escape the stress caused by them.

An Example of Avoidance  Billy Madison

ADDERALL (dextroamphetamine)  School stress causes a reported 1 in 5 college students to use Adderall in order to stay awake, or concentrate more efficiently.  Adderall jump starts the central nervous system, increases heart rate and blood pressure and decreases appetite.

Side Effects to Adderall:   Cardiovascular: Palpitations, elevation of blood pressure There have been isolated reports of cardiomyopathy associated with chronic amphetamine use.   Central Nervous System: Psychotic episodes at recommended doses (rare), over stimulation, restlessness. dizziness, insomnia, euphoria. ysphoria Tourette's syndrome.   Gastrointestinal: Dryness of the mouth, unpleasant taste. Anorexia and weight loss may occur as undesirable effects when amphetamines are used un properly.   Endocrine: Impotence. Changes in libido

Ways to Deal with School Stress

Stress Management Strategies  Stress Management Strategies The following are tips on how to maintain a healthier lifestyle and to prepare you to cope with the stress of everyday living.  Structure each day to include a minimum of 20 minutes of aerobic exercise.  Eat well balanced meals, more whole grains, nuts, fruits and vegetables. Substitute fruits for desserts.  Avoid caffeine. The substance may aggravate anxiety, insomnia, nervousness and trembling.  Reduce refined sugars. Excess sugars cause frequent fluctuation in blood glucose levels, adding stress to the body's physiological functioning.  Reduce alcohol and drugs. These substances may add to headaches and swelling, decrease coping mechanisms and add to depression.  Get a least 7 hours of sleep nightly.  Spend time each day with at least one relaxation technique - imagery, daydreaming, prayer, yoga or meditation.  Take a warm bath or shower.  Go for a walk.  Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a great way to relieve stress.

Moderating School Stress  Studying  Most people can really concentrate for about 45 minutes  Once you set your own time limit, take a break every 15 minutes  Exercise, stretch, go outdoors, ect. will help you to absorb the material you just learned and will reenergize you to continue studying.

Moderating School Stress  Sleep  A regular sleeping habit helps reduce stress; along with maintaining good health.  Students who get at least 8 hours of sleep prior to a test generally do better than those who stayed up all night studying.

Moderating School Stress  Locating the perfect work environment  A space that is free from clutter is less stressful; the mess disrupts your concentration.  Quiet is essential; noise not only disrupts concentration, but distracts you as well.  Work should preferably be completed at a desk. Working on your bed conditions your body that your bed is a workspace; you will have trouble falling asleep because your body subconsciously becomes stressed for work.

Keep in Mind…  Know your own personal limits. Make sure to give yourself adequate time to study; some people may only require fifteen minutes while others study one week in advance.  These are only suggestions on how to moderate school stress; individualize them to your personal needs.

Know yourself  Good Will Hunting

Balancing School and Social Stressors  There will always be another party, but not another chance to pass your class.  You can not make everyone happy, only yourself. Do not promise to do things you do not have time to do.

Key to Balance: Prioritize  Legally Blonde

Different Personality Perceptions of Stress  Type A personality: very strict, disciplined, extremely goal oriented, sense of time urgency  Type B personality: relaxed, easy going, non-competitive approach to life  ‘The Ideal combination’

Ways to De-stress  Humor  Relaxation  Exercise  Massage  Moderate Drinking  Socialize

School Stress Brochure  Stress help pamphlet  A ‘link section’  The interactive stress test website  Managing stress link  Types of food to eat when stressed

Stress and Food  Foods you crave: Pastries Potato Chips Garlic bread Brownies Burritos Muffins French Fries Candy Doughnuts Sugary Cereals  Why you crave them: Stress activates the “stress hormone” cortisol which triggers the release of insulin in your system. Insulin makes you crave refined carbohydrates which are only a quick fix for stress. Complex carbohydrates are smarter choices because the stabilize insulin levels and literally calm the system.  What you should eat: Brown Rice Three-bean salad Fresh fruit Graham crackers Dark-green, Bran muffin leafy vegetables Whole-wheat pasta

References  School Stress   Stress and Students   Stress Management   Helping your kids deal with Stress   Stress comes from School Exams   Pupils Stressed Out over school   Secretes to Relieving Law School Stress 