1. www.asu.edu/asu101 Presenter Name, Ph.D. Presenter Title, Applied Learning Technologies Institute Arizona State University © 2007 Arizona State University Stress Management Live Well @ ASU www.asu.edu/asu101 Karen Moses, M.S., R.D., C.H.E.S. Director Wellness & Health Promotion Department Arizona State University Last updated 08-20-07

2. © 2007 Arizona State University What is stress? Stress is a natural and manageable part of life. We react physically, mentally, and/or emotionally to various conditions, changes and demands of life. The stress we experience is rooted in the “fight or flight” response. Constant demands of academic or personal life can lead to stress overload.

3. © 2007 Arizona State University Types of stress Stress can result from positive or negative situations. –Distress E.g. Failing a test in a class. –Eustress E.g. Planning and preparing to go home for a holiday.

4. © 2007 Arizona State University Stress response Pay attention to how your body responds to stressful situations. When we are stressed, our bodies respond in specific ways. Physical, cognitive (thinking), emotional (feeling), behavioral (acting) responses to stress.

5. © 2007 Arizona State University Immediate physical response to stress: “Fight or Flight” The “immediate response” to a stressor is called the “fight or flight” response. Your body gets ready to fight or flee a danger (gets ready for action).

6. © 2007 Arizona State University Immediate physical response to stress: “Fight or Flight” What do you notice going on in your body when something startles you? This is your stress response…

7. © 2007 Arizona State University Thinking Feeling Behaving Thoughts, Feelings, Behaviors

8. © 2007 Arizona State University Immediate emotional and/or psychological responses to stress What do you notice going on emotionally when you experience stress? How does this affect your thoughts? This is your stress response…

9. © 2007 Arizona State University

11. Relaxation response Relaxation reverses the effects of the stress response. Sleep –Quality of sleep –Most adults require 7-9 hours of sleep per night.

12. © 2007 Arizona State University Stress Over Time Stress that is continuous or builds up over time and is not managed effectively can have serious consequences to your health and overall quality of life.

13. © 2007 Arizona State University Potential physical responses to chronic stress Chronic pain in neck and/or lower back Change in appetite Change in sleep pattern Lowered immune system Temporomandibular joint syndrome (TMJ) Aches and pains Increased risk for certain diseases/conditions

14. © 2007 Arizona State University Potential psychological and/or emotional responses to chronic stress Difficulty focusing and concentrating Mood changes Anxiety Panic attacks Depression Suicidal thoughts

15. © 2007 Arizona State University How does stress affect you in college? 80.8% of ASU students reported experiencing stress within the last school year. Not all students reported that stress affected their academic performance negatively. But, stress related behaviors and conditions, such as sleep difficulties, anxiety, and depression are cited by ASU students as factors that most impede academic performance.

16. © 2007 Arizona State University How does stress affect you in college? ASU survey results are consistent with National data. ASU students ranked stress as one of the top health issues affecting academic performance (2006; 2004; 2002; 2000). 31.7% of ASU students reported that stress affected their academic performance. 35.3% of ASU students reported that being overcommitted affected their academic performance. –34.8% of ASU students reported that being over committed had a high effect on their stress levels.

17. © 2007 Arizona State University What Stresses College Students? Stressors - things that make us stressed. –Demands from environment –Factors or events, real or imagined Generally divided into 2 classes: –Discrete, major, stressful life events –Ongoing, everyday chronic stressors

18. © 2007 Arizona State University Sources of Stress Among College Students Most fall under the following headings: –School –Time –Money –Relationships Additional sources may also include: –Leaving home –Balancing different roles

19. © 2007 Arizona State University Activity – “Stressful Event Checklist” What are your stressors?

20. © 2007 Arizona State University How can stress be good for us? Low stress High stress Bored Burned out TiredIrritable Uninterested Overwhelmed “Down” Exhausted

21. © 2007 Arizona State University How can stress be good for us? Too much stimulation (overload – high stress) Moderate Stimulation (just right - balanced) Too little stimulation (boredom – low stress)

22. © 2007 Arizona State University Activity – “Identify Your Stress Cues” (Click on attachment button designated by below.) How do you respond to stress? What are your cues to action?

23. © 2007 Arizona State University Stress management techniques These stress symptoms can cue you in to the fact that you are stressed or handling stress well. Knowing how you react to stress can help you find the appropriate stress management technique more quickly.