GOT STRESS ?

Learning to Manage Stress

 Stress can be defined as the external forces of the outside world impacting on the individual.  Stress is a normal part of life that can help us develop and grow as people.  On the other hand, stress can cause us significant problems.

 Stress releases potent neurochemicals and hormones that prepares us for action.  The common response for stress is to either fight or flee.  If we don’t take action, the stress response can lead to health problems.

 Stress management is not stress elimination  Some level of stress is helpful and eliminating all stress is impossible.  Good stress can be great as long as it is not forever.  Eventually we would all like to get back to some sense of balance.

According to a recent study conducted by the Higher Education Research Institute at UCLA – 30% of college students described feeling “frequently overwhelmed.”

 Typically many deadlines, tests, oral and written presentations.  Trying to read all the books and chapters assigned and participate in extracurricular activities.  Moving away from home for the first time and making new friends.

 Parent’s divorce  Failing an exam or course  Loss of financial aid/support  Break-up of a relationship  Being placed on academic probation  Conflict with a roommate

 In addition, to these high stress events, college life is filled with many everyday stressors.  These everyday problems by themselves may or may not cause stress, but taken together it can.

 Sources of stress are highly variable  What may be stressful to one may not be to another.  Stress management strategies may work for some and not for others.

 Ask yourself… ◦ When I feel agitated, do I know how to quickly calm myself? ◦ Can I easily let go of my anger? ◦ When I come home at night, do I walk in the door feeling alert and relaxed? ◦ When my energy is low, do I know how to boost it?

 Each person experiences stress differently and the way you get to your turning point is highly individual  Stress Triggers – ◦ Simply the things that cause you stress ◦ Your stress “Tolerance” is what determines how many and what degree of stress triggers you can take and still remain productive. ◦ This is unique for each individual

Every individual tend to be particularly vulnerable or sensitive to certain stress categories while remaining impervious to others. Your Stress Vulnerability Factor

 As an individual, how do you tend to react to stress?  Do you… ◦ reach for food ◦ withdraw from others ◦ sleep too much ◦ become irritable and lash out ◦ seek out friends ◦ practice relaxation

 One of the most general problems which contributes to stress is finding time…  A busy schedule, competing demands, and unexpected emergencies can add up to a chaotic day  Lakein and Greenwald (1973) have offered useful time management ideas that are often sited in the literature.

 The procrastinator experiences a special type of stress…  Avoiding a task they have chosen to do.

 Don’t overextend yourself  Be organized  Schedule 90-minute study sessions  Make efficient use of your time  Learn to say no  Make “To Do Lists” and prioritize items.

 We are more likely to procrastinate when in a setting that encourages putting things off. ◦ Roommates ◦ Environment  In identifying procrastination triggers, you need to specify… ◦ What didn’t get done ◦ What distracted you

 Exceeding your stress tolerance point on a regular basis can result in… ◦ Poor performance ◦ Lack of concentration ◦ Anxiety and depression ◦ Deficient immune system ◦ Illness

 Stress involves TOO MUCH!  However, unrelenting stress may result in BURNOUT

 BURNOUT is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress.  It occurs when you feel overwhelmed and unable to meet constant demands.  It reduces your productivity and saps your energy – feeling like you have nothing to give.

StressBurnout  Over engagement  Emotions are over-reactive  Loss of energy  Leads to anxiety d/o  Primary damage physical  May kill you prematurely  disengagement  dull  motivation, ideals, and hope  detachment and depression  emotional  life seems not worth living

StressBurnout  Too much  Too many pressures  Person has hope things will be better  Not enough  Beyond caring  No hope for positive change

You may be on the road to burnout if ◦ Every day is a bad day ◦ Caring for work or home life seems like a waste of energy ◦ You’re exhausted all the time ◦ The majority of your day is spent on tasks you find either mind-numbing or overwhelming. ◦ Nothing you do makes a difference or is appreciated.

 Start the day with a relaxing ritual  Set boundaries  Take a daily break from technology  Nourish your creative side.  Learn how to manage stress.

 Use social support ◦ (social support is associated with lower levels of stress)  Get enough sleep ◦ (prolonged sleep deprivation impacts academic performance)  Exercise  Simplify Difficult Tasks

“For fast acting relief, try slowing down.” Lily Tomlin

 Questions or Comments?