ALL STRESSED OUT

What is stress? A physiological and psychological reaction to our continually changing environment that can generate positive and/or negative feelings. You need positive stress to be motivated, to achieve. You want to avoid negative stress because of its effects on your wellness.

Types of Stress Eustress: good stress that comes from preparation and accomplishing goals. Give life and accomplishing goals. Give life excitment, creates well-being. excitment, creates well-being. Acute stress: negative stress that can come upon you suddenly and is usually upon you suddenly and is usually short term. It can bring new energy short term. It can bring new energy but if not dealt with it could become but if not dealt with it could become chronic. chronic. Chronic Stress: never-ending, the kind that can damage body systems in a number damage body systems in a number of ways. of ways.

Stress and the Body’s Systems (all of the body’s systems are affected by stress but especially the nervous system, hormonal system and immune system) nervous system, hormonal system and immune system) Nervous System – always produces a set of reactions to restore normal conditions inside the body. normal conditions inside the body. Hormonal System – a chemical messenger released by a gland. They work with the nervous system by releasing They work with the nervous system by releasing stress hormones. Two that regulate body stress hormones. Two that regulate body activities are epinephrine and norepinephrine. activities are epinephrine and norepinephrine. Immune System – lower than normal during stress response. Long period of stress reduce white blood Long period of stress reduce white blood cells or their effectiveness and make a cells or their effectiveness and make a person likely to suffer disease. person likely to suffer disease.

Stages of the Stress Response General Adaptation Syndrome (“Fight or Flight”) Stage 1 – Alarm. Occurs when you think that you are a challenge. The body releases a challenge. The body releases the stress hormones, which activate nerves the stress hormones, which activate nerves Stage 2 – Resistance: State of speeded up functions. Stress hormones flow causing muscles to hormones flow causing muscles to contract and other body functions to contract and other body functions to shut down. shut down. Stage 3 – Recovery or Exhaustion: One of two things. You either recover from the stress and it either recover from the stress and it doesn’t affect your body or you get worn doesn’t affect your body or you get worn out, body stays in overdrive and breaks out, body stays in overdrive and breaks down......illness or disease. down......illness or disease.

Signals of Stress Physical Signs  Increase heart rate  Dryness of mouth  Raised body temperature  Feelings of weakness  Nervous tics, trembling  Nervous laughter  Grinding of teeth  Blushing, red face  Rapid breathing  Insomnia Psychological Signs  Irritability, tension, or depression  Impulsive behavior  Lowered self-esteem, thoughts of failure  Excessive worry  Reduced ability to communicate  Feelings of isolation  Irrational fears  Avoidance of activities  Decreased ability to perform tasks

Guidelines for Coping with Stress (cont.)  Exercise. Thirty minutes of physical activity benefits both the body and mind.  Take a break from your worries by doing something you enjoy.  Limit intake of caffeine and alcohol (alcohol actually disturbs, not helps, regular sleep patterns, get adequate rest, exercise, and balance work and play.  Let friends and family provide love, support, and guidance – don’t try to cope alone.  Make allowances for others’ opinions and be prepared to compromise.  Go easy with criticism. You may expect too much of yourself and others.  Take one thing at a time.

Helpful Hints for Reducing Stress During Test Taking Learn the material to be covered by the test -examine the syllabus -talk to the professor -look at old tests -consult with other students – form study groups -take good notes and use them -use textbook/worksheets

Gather and organize the supplies needed for the test -have working pens and sharpened pencils -check to make sure your calculator is working -take a watch to the exam Pay attention to Nutritional and Sleep Requirements -get a good night’s sleep each day for several days before the test -exercise or do something fun to burn off extra energy -eat a balanced meal before the test -a high carbohydrate dinner the night before raises energy level -get a drink of water before the test -avoid excessive use of caffeine -dress in layers so that you may adjust to changes in temperature

CONCENTRATE ON ATTITUDE AND MOTIVATION FOCUS ON PAST TESTING SUCCESS ENGAGE IN POSITIVE SELF TALK

Time-Management Techniques For College Students STUDY WHEN:  Plan 2 hours of study for every hour you spend in class  Study difficult (or boring) subjects first  Avoid scheduling marathon study sessions  Be aware of your best time of the day  Use waiting time  Use a regular study area

Time-Management Techniques for College Students (cont.) STUDY WHERE:  Choose a place that minimizes visual and auditory distractions  Use study areas in the library  Don’t get too comfortable. Sit (or even stand) so that you remain awake and attentive Find a better place when productivity falls off

YOU AND THE OUTSIDE WORLD:  Pay attention to your attention  Agree with roommates about study time  Avoid noise distractions  Get off your cell phone  Learn to say, “NO”  Hang a “Do Not Disturb!” sign on your door  Ask: “What is one task I can accomplish toward my goal  Ask: “Am I beating myself up?”  Ask: “Am I too much of a perfectionist?”  Ask: “How did I just waste time?”  Ask: “Would I pay myself for what I’m doing right now?”  Ask: “Can I do just one more thing?” STRETCH YOURSELF!!!!

SKILLS FOR IMPROVING SELF-ESTEEM  Understand your own personal significance in school, family, and community.  Recognize your personal capabilities in all areas – intellectual, physical, social, emotional and spiritual.  Make a list of your skills, talents and qualities and review them often.  Examine your specific, creative talents and use them regularly.  Set realistic and attainable goals for yourself, base your goals on improvement, not perfection.

SKILLS FOR IMPROVING SELF-ESTEEM (cont.)  Don’t consider your weaknesses without considering your strengths.  Believe in your ability to influence your own life.  Seek training and instruction in a special area of interest.  Stay in school and seek help for areas in which you experience problems.  Practice skills that help you relate to others such as identifying and expressing your feelings and being sympathetic toward others’ feelings.

SKILLS FOR IMPROVING SELF-ESTEEM (cont.)  Practice the inner skills of exercising self-control and self-discipline.  Make friends with others who respect you and are likely to approve of you and accept you as an individual.  Build a network of friends, not just a few.  Care about yourself; practice good health and safety.  Reject negative signs or comments from others intended to make you feel bad.

SKILLS FOR IMPROVING SELF-ESTEEM (cont.)  Connect your own personal decisions and actions to consequences and results.  Accept errors or mistakes as steps in learning and attaining goals instead of looking at them as signs of failure.  Visualize successful situations.  Celebrate your successes, even the small ones; give yourself credit.