1. Stress Management Elliotte Dow University of Utah Undergraduate Bachelors in Health Promotion and Education

2. Stress Physics Term: the physical force/tension placed on an object Endocrinologist, Hans Selye: “the non-specific response of the body to any demand placed upon it to adapt.” Researcher, Richard Lazarus: “a state of anxiety produced when events and responsibilities exceed one’s coping abilities.” Holistic approach: “the inability to cope with a perceived (real or imagined) threat to one’s mental, physical, emotional, and spiritual well- being.”

3. Stages of Stress Phase 1: Alarm Reaction o Nervous system sends an emergency signal to your brain o “Fight or Flight” reaction o Fast breathing, sweating, accelerated heartbeat – leads to higher blood pressure and indigestion Phase 2: Stage of Resistance o Energy level reduces and your body reacts by releasing stored sugars and fats into your system o Weary, anxious, forgetful o Easy target for colds and flu Phase 3: Stage of Exhaustion o Completely drained of energy o Prolonged exposure leads to the depletion of resistance energy resulting in illness/death

4. Stress and you 44% of Americans feel more stressed than they did 5 years ago 1 in 5 Americans experience “extreme stress” o Shaking, heart palpitations, depression College statistics o According to a survey taken on 40 random colleges throughout the United States in 2009 through the College Stress and Mental Health poll, 85% of students feel stressed on a daily basis o Anxiety disorders are the most common mental issue on college campuses (Hoxworth 2012).

6. What causes you stress?

7. So how should we cope with stress? https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_you r_friend/citations

8. How to Manage Stress Managing stress is different for EVERYONE Physical activity o Ex. Working out, walking the dog, etc. Social engagement o Ex. Getting together w/ friends, meet new people, join a club, etc. Avoid unnecessary stressors o Know your limits, avoid people who stress you out Alter the situation o Express your feelings, manage your time Instead of focusing on the problem, focus on finding a solution o Accept what is happening and find a solution Make time for fun and relaxation o Ex. Get together w/ friends, listen to music, going for a walk, etc.

9. Resources for you (Free) Mental Health Apps: o Breathe2Relax: teaches users how to do diaphragmatic breathing, and includes educational videos and stress logs o PTSD Coach: 24-hour tool that links directly with support services, as well as guidance on specific issues that they want to deal with. o SAM: helps you monitor and track you anxious thoughts, as well as connecting you to a confidential, online community for support. Websites: o MentalHealth.gov: government-sponsored resource for mental health education, resources, and support o National Alliance on Mental Illness: educational resource, as well as personal stories from people around the world dealing with mental illness o University of Utah Student Wellness Center and Counseling Center University of Utah Student Wellness Center and Counseling Center http://screening.mentalhealthscreening.org/utah o http://greatist.com/grow/resources-when-you-can-not-afford-therapy

10. Resources http://greatist.com/grow/resources-when-you-can- not-afford-therapy http://greatist.com/grow/resources-when-you-can- not-afford-therapy https://www.ted.com/talks/kelly_mcgonigal_how_t o_make_stress_your_friend https://www.ted.com/talks/kelly_mcgonigal_how_t o_make_stress_your_friend http://www.stress.org/stress-is-killing-you/ http://wellness.utah.edu http://counselingcenter.utah.edu

11. Final Tips If you don’t remember anything from today, remember this: 1.Everybody deals with stress 2.Listen to your body 3.Talk to someone 4.You can either let stress control you, or you can control your stress