Tips For Managing Stress Did you know that stress can impact you physically? Do you need tips for de-stressing? This workshop will introduce you to the causes of stress; the physical & mental effects of stress and ways to de-stress both quickly & in the long run.

1. Stress Management
Presented by Sarah Spence-Staulters

2. Agenda
• Academic Support - Services & Resources
– What is it? What is available?
• The Pieces of Academic Success
• What are Some Causes of Stress
• Physical and Mental Effects of Stress
• Quick and Easy Ways to De-stress Anywhere
• References for Longer Term De-stressing

3. The Pieces of Academic Success
Rationale
Essay
Academic
Research

4. Learning Coaches & Content Tutors
• One-to-one appointments in person or via phone, e-mail, Internet, etc.
• Workshops (online & onsite)
• Small group assistance (online & onsite)
• Online Content Area Tutoring – Smarthinking (www.esc.edu/smarthinking)
Online Support
• ANGEL Community Group - NEC Academic Support http://www.esc.edu/ole
•Log in with your MyESC Username & Password
•A self-paced or credit-bearing study & resources -
http://AcademicEye.pbworks.com
• On Facebook - NEC Academic Support & Student Services
Academic
Support
@ NEC
Services & Resources
Helping You Connect the Pieces for Academic Success

5. What is a learning coach?
A learning coach is someone who provides academic support to students in one-on-one or small group settings in all areas of the writing process
and related study skills strategies including time management, organization, reading efficiency, developing a study plan, goal setting, critical
thinking, library research skills, note-taking, and learning styles.
Sarah Spence-Staulters is located in Latham working with Schenectady & Latham/Albany students
Her hours are: Mondays – 3pm- 7:30pm
Wednesdays – 3:00pm-7:30pm
Fridays - 9am- 4pm
Contact Sarah to make an appointment :
(518) 783-6203 ext 5992 or Sarah.Spence-Staulters@esc.edu
____________________________________________________________________________________________________
Kate Stockton is located in Latham working with Johnstown & Latham/Albany students
Her hours are: Mondays - 4:00pm-7:30pm
Wednesday - 4:00pm-7:30pm
Thursdays - 4:00pm-8:00pm
Contact Kate to make an appointment :
(518) 783-6203 ext 5992 or Kate.Stockton@esc.edu
Mary Sanders-Shartle is located in Saratoga working with Saratoga &
Queensbury students
Her hours are: Mondays – 12pm-2pm
Wednesdays – 3pm-6pm
Thursdays 4pm-6pm
Contact Mary to make an appointment :
(518) 587-2100 ext 2827 or Mary.Sanders-Shartle@esc.edu
____________________________________________________________________
Meet the Learning Coaches

6. What Is Stress?
• Stress can be defined as our mental, physical,
emotional, and behavioral reactions to any
perceived demands or threats.

7. What are some of
the things that
stress you out?

8. Stress is natural we all feel it and we all need a
it, but unmanaged stress can be harmful.

9. School
The World In General!
Work Family
External Stressors

10. Internal Stressors
Fears
Things that are out of our control
Time Pressures
Things that are unpredictable
Worrying about what you
can accomplish

11. What happens to your body
when you stress

12. Inside your Body
The reactions to stress are a chemical created by
your body to prepare you to be ready to protect
your self. It is not always in your control.

13. Some Physical Side Effects
• Headache
• Back pain
• High blood pressure
• Decreased immunity
• Stomach upset
• Sleep problems
• Your heart might race
• Your hands can become sweaty and clammy
• Rapid breath
• Jaw tightens
• You may become lightheaded

14. Some Mental Signs and Symptoms
• Anxiety
• Restlessness
• Worrying
• Irritability
• Depression
– Sadness
• Anger
• Feeling insecure
• Lack of focus
• Burnout
• Forgetfulness
•your mind may go blank
or
•alternatively your thoughts
might race wildly
• You might have thoughts
about making a mistake
or
•looking ridiculous in front
of your peers.

15. Some Long-term Effects of Stress
• Chest pain
• Heart disease
• Heart palpitations
• High blood
pressure
• Depression

16. How do I find out how stressed I am?
• How Stress are you?
http://www.arc.sbc.edu/stressquiz.html
• Are you burned out?
http://www.mindtools.com/pages/article/newTCS_08.htm

17. http://www.youtube.com/watch?v=J7Y6WXioVnw&feature=player_embedded

18. Some Long Term Ways to Distress

19. Increasing Your Resilience
• Getting good nights sleep
• Eating well
• Be aware of caffeine intake
• Taking time to relax
• Exercise
• Be positive
• Laugh out loud often
• Meditation and Yoga

21. Keep Moving
The way your joints get the oxygen rich blood
that they need is to keep moving. This will
help you from getting sore when you sit for
long periods of time.

22. Some Simple Chair Yoga

23. Deep Breathing

24. Mediation
http://www.mayoclinic.com/health/meditation/MM00623
http://www.mayoclinic.com/health/art-therapy/MM00654

25. Try not to fall Back into bad habits
Remember:

26. Stress Management
Having a plan to reduce stress!
Be able to recognize when you are stressed
Accept the fact that taking time to “de-stress” IS being
productive and you MUST take the time
Try to Increase your Resilience:
Getting good nights sleep, Eating well, Be aware of
caffeine intake, Taking time to relax, Exercise, Be
positive, Laugh out loud often, Meditation and, Yoga
 Try some universal stress relievers:
Deep breathing, finding a quiet place, relaxing music find
time to do the things you enjoy.
Find out what works for you!

27. If you Find that You need More help Here
Are Some Places to Find it.
Free For Empire Students :
• Talk one2one 1-800-756-3124 or www.studenttalkone2one.com
Some other websites that might be helpful…
• http://www.uhs.uga.edu/stress/wellnesslifestyle.html
• http://www.esc.edu/esconline/across_esc/academicsupport.nsf/db1a77fb2f6
bcf2085256bfa005466b0/3ffa4000d2ebadf5852574b400753db5?OpenDocum
ent
• http://necacademicsupport.pbworks.com/General-Study-Skills-Strategies

28. References
Mayo Clinic (Feb.2009) Stress symptoms: Effects on your body, feelings and
behavior. Retrieved August 2,2010, from
http://www.mayoclinic.com/health/stress-symptoms/SR00008_D
Burn out self test Mind Tools Ltd, 1995-2010, All Rights Reserved
http://www.mindtools.com/pages/article/newTCS_08.htm
Stress Management Workshop
http://students.georgiasouthern.edu/counseling/workshop/stress/stress0
3.html

29. Fall 2010 Workshop Schedule
Sept.
20 Start the Term Right
27 Time Management
29 Start the Term Right
Oct.
4 Navigating the ESC Websites
6 Critical Thinking
8 Introduction Library Skills ( 10am-11am )
13 Navigating the ESC Websites
14 Time Management
18 Critical Thinking
20 Reading More Efficiently
25 Leveraging Your learning Style
28 Unblock the Writing Experience
Nov.
1 Reading more Efficiently 3
3 Introduction to Library Skills
8 Unblocking the Writing Experience
17 Stress Management
19 Time Management (10am-11am)
22 Resume and Cover Letter Writing
Dec.
1 Stress Management
6 Ending the Term Right
8 Ending the Term Right
9 Writing a Rational Essay
13 Stress Management
20 Resume and Cover Letter Writing

30. Please give us your feedback at:
Thank you for attending tonight's workshop If
you would like to view this worship again to
refresh your memory or just for fun please
visit:
www.necacademicsupport@pbworks.com