STRESS VULNERABILITY QUESTIONNAIRE This stress vulnerability questionnaire was developed by two psychologists at Boston University Medical Center, L.H. Miller and A.D. Smith, and is reproduced by the SCI Noble Counseling Center of Caldwell, Ohio. To complete the questionnaire, read each statement carefully and reflect upon your typical behaviors. Then write the appropriate number indicating how often the statement applies to you using the following scale.  1 - Always  2 - Most of the Time  3 - Sometimes  4 - Almost Never  5 - Never ___ I eat at least one hot balanced meal a day. ___ I get seven to eight hours of sleep at least four nights a week. ___ I give and receive affection regularly. ___ I have at least one relative within 50 miles on whom I can rely. ___ I exercise to the point of perspiration at least twice a week. ___ I smoke less than half a pack of cigarettes a day. ___ I take fewer than five alcoholic drinks per week. ___ I am the appropriate weight for my height. ___ I have an income adequate to meet basic needs. ___ I get strength from my religious beliefs. ___ I regularly attend club or social activities. ___ I have a network of friends and acquaintances. ___ I have one or more friends to confide in about personal matters.

STRESS VULNERABILITY QUESTIONNAIRE (cont’d) ___ I am able to speak openly about my feelings when angry or worried. ___ I have regular conversations with the people I live with about domestic problems such as chores, money, and daily living issues. ___ I do something for fun at least once a week. ___ I am able to organize my time effectively. ___ I drink fewer than three cups of coffee (or tea or cola) a day. ___ I take quiet time for myself during the day. ___ I am in good health, including eyesight, hearing, dental health, etc. Now add up your scores for each statement. Scores will range from 20 to 100. If your score is less than 50, you are not vulnerable to stress at this time. Any score over 50 indicates vulnerability to stress. Evaluate the reasons for the stress and identify strategies for dealing with it. Periodically monitor your progress toward reducing stress. A score between 70 and 95 indicates a serious vulnerability to stress. Drastic lifestyle changes may be necessary to avoid the detrimental effects of stress. A score over 95 indicates extreme vulnerability to stress. Intervention and assistance from outside sources such as counselors may be necessary. The direct source of this questionnaire is the Center for Advancement of Learning’s Learning Strategies database © 1998 University of Muskingum College at http://muskingum.edu/~cal/database/Stressquest.html

A Test is Not . . . A sole measure of intelligence. Always a direct measure of knowledge of course material. A complete picture of what you do or do not know. A Test Is . . . A measurement of your performance on a given day. A measure of how much you know about the questions you were asked. A measure of your skill as a test taker.

Avoiding Panic: Focus on Studying Ask what’s my goal in life? Plan. Stay positive. Be alert - get enough sleep. Take regular breaks from studying. Relax after meals - don’t study. Stay calm on test days - try relaxation techniques. Don’t let others panic you. Study with a buddy or group. Don’t let others convince you that you don’t know anything.

When the test is over, let it be over. - Don’t beat yourself up. Review. Review. Review. Remember, contrary to popular belief, it’s not a matter of life or death. Learn to relax – try muscle relaxation - relax & go limp, breath from your diaphragm and other breathing exercises. Smile inside. When the test is over, let it be over. - Don’t beat yourself up. Ask: What’s the worst that can happen? http://www.kcmetro.cc.mo.us/longview/humanities/english/TestTaking.html

Most students and people tend to see stress as caused by external factors, often called stressors. Students will report that a particular test, professor, or situation are "stressing them out." Use of the term stressor seems to imply that stress is being caused by some other person, situation, or event. Stress is really an interactional process. An accurate self-assessment will allow you to see your role and responsibility in stress reactions. It is helpful to use three different reference points: the environment (what is happening externally), the mind (what are you thinking about the stressor), and the body (what are your emotional reactions and their physical components). http://www.counsel.ufl.edu/selfHelp/studentStress.asp

You can use the following guidelines to help manage your stress: understand your role in stress reactions develop a balanced life-style and effective personal organization learn specific relaxation techniques gain perspective on problems by discussing them, and clarify your values and develop a sense of spirituality http://www.counsel.ufl.edu/selfHelp/studentStress.asp

CAUSES OF STRESS IN COLLEGE STUDENTS Not enough money Academic Achievement (tests, grades, deadlines, etc.) Unrealistic expectations or Dissatisfaction Time urgency - too much work/pressures Social pressures Change in eating and sleeping habits Extra-curricular activities Stress prone diet i.e. coffee, tea, cola, chocolate, not enough vitamin C & B complex A break-up with a boy or girlfriend, changing to a new environment/changes in responsibilities A part-time or full-time job A bad Roommate or not enough privacy Parental Expectations - pressure of "Being Mature" Too much studying and not enough physical activity Loneliness (especially at Christmas, vacation times) http://www.ou.edu/oupd/stress.htm

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