1. Stress Management: Positive vs. Negative Coping Skills Tiffany Falk
Kortschak Center for Learning and Creativity

2. Learning Outcomes Defining Stress Causes and Effects of Stress
Reactions to Stress
Positive and Negative Coping Skills
Tips and Resources to Manage Stress
Sweet, Jen. (2014). Measuring DePaul’s University-Wide Learning Outcomes. Retrieved from
(Sweet, 2014)

3. What is stress?
Stress is how your brain or body responds to any demand
A stressor can be:
Exercise
Work
School
Major life changes
Traumatic event
National Institute of Mental Health. (n.d.). 5 Things You Should Know About Stress. Retrieved from
Morano, Jennye. (2015). Stress and Its Affects – What You Can Do To Help Yourself. Retrieved from
(NIMH, n.d.; Morano, Jennye, 2015)

4. How does stress effect college students?
High levels of stress among college students result in poor mental health status including
Depression
Anxiety
Suicidal behavior
Decreased self-esteem
Suboptimal sleep quality
Look at these articles: Kadhiravan and Kumar, 2012; Shatkin et al., 2016; ; Kim, Lee, Kim, Noh, & Lee, 2015
Kadhiravan, S., & Kumar, K. (2012). Enhancing stress coping skills among college students. Researchers World, 3(4), 49.
Shatkin, J., Diamond, U., Zhao, Y., DiMeglio, J., Chodaczek, M., & Bruzzese, J. (2016). Effects of a risk and resilience course on stress, coping skills, and cognitive strategies in college students. Teaching of Psychology, 43(3), doi: /
Kim, S., Lee, H., Kim, H., Noh, D., & Lee, H. (2015). Effects of an integrated stress management program (ISMP) for psychologically distressed students: A randomized controlled trial. Perspectives in Psychiatric Care, 52(3), doi: /ppc.12114
(Kadhiravan and Kumar, 2012; Shatkin et al., 2016; ; Kim, Lee, Kim, Noh, & Lee, 2015 )

5. Causes of Stress in College
Academic Performance Pressure
Financial Stress
Multitasking Stress
Stress about the Future
Increased Responsibility and Independence
Peer Pressure
White, Mary Gormandy. (2009). Stress Causes of College Students. Retrieved from
Clipart Kid. (2016). Retrieved from
(White, 2009; Clipart Kid. (2016). Retrieved from

6. How Does Our Body React To Stress?
Our body responds to stress physically, emotionally, cognitively and behaviorally
Physical
Headaches
Nausea
Fatigue
Trouble sleeping
Emotional
Sadness/depression
Restlessness
Irritability
Sense of isolation
Cognitive
Impaired concentration
Trouble remembering deadlines and assignments
Chronic worrying
Anxious thoughts or feelings
Behavioral
Change in eating habits
Nail biting
Increased use of drugs or tobacco
Change in sleeping habits
Cohen, Melissa. (2016). Student Guide to Surviving Stress and Anxiety in College & Beyond. Retrieved from
(Cohen, 2016 )

7. Negative Coping Skills
Negative/Maladaptive Behaviors
Suboptimal sleep quality
Avoiding family and friends
Criticizing oneself / negative self talks
Reduced exercise
Increased substance use
Increased consumption of soda and junk food
FIND ARTICLE
Healthwise Staff. (2014). Common Coping Responses for Stress – Topic Overview. Retrieved from
Clipart Kid. (n.d.). Retrieved from
(Healthwise Staff, 2014; Clipart Kid. (n.d.). Retrieved from

8. Positive Coping Skills
Exercise
Talk to a friend
Journal
Listen to Music
Meditate
Get a massage
Clipart Kid. (n.d.). Retrieved from
Clipart Kid. (n.d.) Retrieved from
Robinson, Smith, & Segal. (2017). Stress Management. Retrieved from
(Robinson, Smith, & Segal, 2017; Clipart Kid. (n.d.) Retrieved from Clipart Kid. (n.d.). Retrieved from

9. Tips to Make College Less Stressful
Manage your time
Don’t over commit
Prioritize tasks
Break projects into smaller steps
Maintain a healthy lifestyle
Eat a healthy diet
Avoid cigarettes and alcohol
Reduce caffeine and sugar
Make time for fun and relaxation
Set aside leisure time
Do something you enjoy everyday
Robinson, Smith, & Segal. (2017). Stress Management. Retrieved from
Clipart Kid. (n.d.). Retrieved from
(Robinson, Smith, & Segal, 2017; Clipart Kid. (n.d.). Retrieved from

10. Resources on Campus Mindfulness Based Stress Reduction
Biofeedback Training
Restorative Yoga
Kortschak Center for Learning and Creativity
USC Counseling Services
MBSR: An eight week structured and experiential group using mindfulness techniques to reduce stress and to facilitate relaxation and well-being. Students will learn ways to be more present, aware and accepting of their experience, and they will have the opportunity to practice different types of mindfulness meditation each week.
Biofeedback: Biofeedback is a technique that increases awareness of how your body responds to stress by using instruments that measure body functions, such as your heart beat and breathing rate. Through biofeedback, you can see moment to moment changes in your body which guide your ability to regulate responses to stress in real-time.
Restorative Yoga: Helps to relieve the mental and physical effects of stress by placing the body in passive poses supported by props. Members are led into a state of deep relaxation using meditative breathing techniques and guided visualization.
Stress Fitness Workshop: Come to a Stress Fitness Workshops, Fall 2015 and find some stress relief and take a break! No appointment needed. All workshops take place on Thursdays from Noon to 1pm, please see the flyer for specific dates.
Be Well USC. (n.d.) Stress Relief Clinic & Workshops. Retrieved from
USC Kortschak Center for Learning and Creativity. (2014). Mission Statement. Retrieved from
USC Engemann Student Health Center. (n.d.). Counseling Services. Retrieved from
KCLC:
(Be Well USC, n.d.; USC KCLC, 2014; USC Engemann Student Health Center, n.d.)

11. References
Be Well USC. (n.d.) Stress Relief Clinic & Workshops. Retrieved from relief-clinic/
Cohen, Melissa. (2016). Student Guide to Surviving Stress and Anxiety in College & Beyond. Retrieved from
Healthwise Staff. (2014). Common Coping Responses for Stress – Topic Overview. Retrieved from
Kadhiravan, S., & Kumar, K. (2012). Enhancing stress coping skills among college students. Researchers World, 3(4), 49.

12. References
Kim, S., Lee, H., Kim, H., Noh, D., & Lee, H. (2015). Effects of an integrated stress management program (ISMP) for psychologically distressed students: A randomized controlled trial. Perspectives in Psychiatric Care, 52(3), doi: /ppc.12114
Morano, Jennye. (2015). Stress and Its Affects – What You Can Do To Help Yourself. Retrieved from
National Institute of Mental Health. (n.d.). 5 Things You Should Know About Stress. Retrieved from
Robinson, Smith, & Segal. (2017). Stress Management. Retrieved from

13. References
Shatkin, J., Diamond, U., Zhao, Y., DiMeglio, J., Chodaczek, M., & Bruzzese, J. (2016). Effects of a risk and resilience course on stress, coping skills, and cognitive strategies in college students. Teaching of Psychology, 43(3), doi: /
Sweet, Jen. (2014). Measuring DePaul’s University-Wide Learning Outcomes. Retrieved from
USC Engemann Student Health Center. (n.d.). Counseling Services. Retrieved from
USC Kortschak Center for Learning and Creativity. (2014). Mission Statement. Retrieved from
White, Mary Gormandy. (2009). Stress Causes of College Students. Retrieved from