1. Understanding Stress & Stress Management Student Health and Wellness Counseling Services

2. Objectives Define and identify causes of stress Acquire skills important to reduce stress Gain skills to appropriately address positive changes that can reduce your stress.

3. Definition of 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. ~Richard S Lazarus

4. Symptoms of Stress PHYSICALCOGNITIVEEMOTIONALBEHAVIORAL HeadachesDifficulty concentrating AngerIncreased use of alcohol BackachesForgetfulnessAnxietyCigarette smoking Chest tightnessWorryingDepressionIncreased caffeine use FatigueThoughts of deathPoor self-esteemDrug use Stomach crampPoor attention to detail MoodinessViolence Difficulty breathingPerfectionist tendencies SuspiciousnessOvereating DiarrheaIndecisivenessGuiltWeight gain or loss Loss of sexual interest Feeling helplessWeepingRelationship conflict InsomniaBlowing things out of Proportion Loss of motivationDecreased activity

5. Effect of Stress on College Students Stress can affect all aspects of students’ bodies: physical, mental, emotional, cognitive, and behavioral functions can go haywire under duress. When people are stressed, they tend to not take care of themselves as well. Stress can also impact relationships in your life, whether it’s with friends, family, classmates or teachers. Stress distorts emotions, and you may be more irritable and defensive as a result. Chronic stress diminishes the amount of time you spend in the sleep cycles that we need to stay in, and affects our digestion and our bodies.

6. Physical Stress Management Exercise Walking Aerobics Eating healthy Deep-breathing exercises Relaxation training Yoga Massage

7. Cognitive Stress Management Examining thought process (Positive or Negative thinking). Rational thinking (Feelings of inadequacy, worries). Address thoughts Counter unhealthy thoughts.

8. Resolve the underlying cause of the emotional stress. Assertiveness training Avoid stressful situations Talking to friends Counseling Life balancing Emotional Stress Management

9. Technological Stress Management Without technology Silence Reminders off of message box Checking emails time With technology Relaxing apps Mindfulness alarms Uplifting webpages

10. STRESS REDUCERS Get a good night sleep Eat a healthy diet Exercise on a regular basis Engage in at least one pleasurable activity every day Stop smoking Use alcohol in moderation Use caffeine in moderation Set realistic goals for yourself, your job and your family Develop a good support system.

11. Visual Imagery

13. References Barlow, D. H. & Durand, V. M. (2009). Abnormal psychology: An integrative approach (5 th ed.). Belmont, CA: Wadsworth Cengage Learning. Corey, M., Corey, C., & Corey, C. (2008). Groups: Process and practice (8 th ed.). Belmont, CA: Brooks/Cole. Recognizing signs and symptoms of stress. (2005). Retrieved February 16, 2013 http://www.clevelandclinic.org/health/health-info/docs/1700/1745.asp http://www.clevelandclinic.org/health/health-info/docs/1700/1745.asp http://www.mindtools.com/pages/article/newTCS_00.htm http://www.psdgraphics.com/backgrounds/night-sky-stars-background/

14. Student Health and Wellness Counseling Services Counseling Services 1210 Retama Drive 361.593.3991