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Stress Management Workshop
- 1. Stress Management Workshop Presented by the Student Success and Tutoring Center
- 2. Stress is… tension felt when faced with a new, unpleasant or threatening situation. an automatic physical reaction. an unfortunate fact of life. an emotion that can be controlled and managed with practice. What is Stress?
- 3. A major difference between those who feel overwhelmed by stress and those who do not is not the presence or absence of stress, but the ability to recognize stress when it occurs and to manage it. Managing Stress “Sometimes when people are under stress, they hate to think, and it's the time when they most need to think.” – Bill Clinton
- 5. Over-stress reactions include a wide range of symptoms that can manifest through the following types of signs: physical emotional behavioral cognitive (thought process) Signs of Stress
- 6. Perspiration/sweaty hands Diarrhea/indigestion/vomiting Increased heart beat Butterflies in stomach Trembling Headaches Nervous ticks Sleeping problems Dryness of throat and mouth Pain in the neck or lower back Tiring easily Loss of appetite or overeating Urinating frequently Susceptibility to illness Physical Symptoms
- 8. Stuttering and other speech difficulties Crying for no apparent reason Acting impulsively Laughing in a high pitch and nervous tone of voice Grinding your teeth Increasing smoking Increasing use of drugs and alcohol Losing your appetite or overeating Behaviors
- 9. Low self-esteem Fear of failure Inability to concentrate Embarrassing easily Worrying about the future Preoccupation with thoughts/tasks Forgetfulness Thoughts
- 10. College is in itself inherently stressful. Stress can have a major impact on a person’s happiness and sense of well-being. Other sources of stress do not go away because you are attending college. College can be stressful
- 11. Work, especially overwork and changes at work Loss of a family member, friend, pet Illness Birth of a child, demands of child-rearing Moving Travel Over-commitment, taking on too many tasks and obligations (Sound familiar?) Other Sources of Stress
- 12. If you are experiencing symptoms of serious stress overload, consider what you can do reduce your stress load. Reexamine your assumptions about how much you expect yourself to handle. Use time management strategies to prioritize and set limits, especially with you social calendar. Taking Control of Stressors
- 13. Many social obligations can be deferred. There are only so many hours in the day. People will understand when you tell them that you are overtaxed by the demands of college. Taking Control of Stressors: Social Obligations
- 14. Even after you've done what you can to control sources of stress, there will probably be "uncontrollable" stressors remaining. Taking Control of Stressors:
- 16. There are many ways you can support your ability to handle and recover from stress: 1) Get adequate sleep. o Seven or eight hours minimum on a regular schedule. o You may be used to operating on less sleep and an irregular schedule, but you can't handle stress as well in this mode. Support Yourself During Stress
- 17. 2) Exercise every day (at minimum, 3 times/week, 20-30 minutes). o Exercise releases endorphins which promotes calm and contentment. o Exercise discharges stress tension from the body. Support Yourself During Stress
- 18. 3) Eat three or more small to medium nutritious meals on a regular schedule. o Keep your eating moderate and avoid any drastic diets. o Take a standard multiple vitamin supplement to fill-in any nutritional gaps. o Drink a lot of water. Support Yourself During Stress
- 19. 4) Take care of your body by avoiding excess sugar, caffeine, nicotine, alcohol, drugs, etc. o All of these cause your system to 'crash'. Support Yourself During Stress
- 20. 5) Learn relaxation exercises or meditation o Listen to relaxing music. o Read for pleasure. Support Yourself During Stress
- 21. 6.) Maintain your perspective. o Keep an eye out for your unhelpful and untrue thoughts. ("I just can't do this.”) o Think through why these thoughts are incorrect and unhelpful, and adjust your perspective. ("If I just take one thing at a time, I'll accomplish my most important goals. But if I try to think about or do everything at once, I'll get overwhelmed.") Support Yourself During Stress
- 22. 7.) Use time management techniques to avoid becoming swamped. oMake lists, get a sense of accomplishment checking off tasks as you get things done. Support Yourself During Stress
- 23. 8.) Take care of yourself. oBe sure to have an emotional outlet. oTalk to others about the stress. (Everyone has or has had stress!) oSet aside time for yourself. Support Yourself During Stress If, after trying these suggestions, you still feel excessively over-stressed or run down, you may want to seek some professional advice.
- 24. Take a few minutes to write down a couple of stressors in your life. How can you work on dealing with these stressors? What do you think?
- 25. Please Contact Us Georgetown 520-1455 Conway 349-7872 Grand Strand 477-2113 Email: sstc@hgtc.edu Website: http://www.hgtc.edu/sstc
- 26. HGTC-Student Success and Tutoring Center University of Chicago Brooklyn College SUNY at Buffalo Credits
Notas del editor
- Stress is… tension felt when faced with a new, unpleasant or threatening situation. an automatic physical reaction. an unfortunate fact of life. No one escapes stress. If you have been experiencing an increased sense of stress lately, congratulate yourself. It probably shows that you are in touch with your feelings. an emotion that can be controlled and managed with practice. There are many ways to work on managing your stress,
- (Watch video on Stress management) Stress management involves four overall tasks: Recognize and understand the signs of stress Identify and understand the sources of stress Learn to manage controllable sources of stress Learn to support yourself and cope with stress reactions to situations beyond your control
- Over-stress reactions include a wide range of symptoms, including physical, emotional, behavioral, and cognitive (or thought process) signs.It's important to recognize that these are all signs of stress overload, probably not of a more serious condition.
- Now, lets talk about some feelings that stress can bring on. Being moody- including high highs and low lowsHaving anxiety or becoming anxious when thinking of what stresses you out. Some signs are coming tense, nervous, jumpy or unable to relax.Being irritable or hostile over minor things. Often we will take our stress out on those around us- and this can be confusing to those who are trying to help.-and last but not least, being stressed can make you fearful. You may be afraid to make certain decisions because of their outcomes.
- Here are some thoughts that come along with feeling stressed out. Having low self esteem, a fear of failure, becoming embarrassed easily, often worrying about the future, being preoccupied or easily distracted by your thoughts, and finally- being forgetful. All of these thoughts efffect your daily life, and those around you. Often, you may feel that you are the only one dealing with these thoughts and behaviors, but it is important to remember, you are not alone!
- Here are some behaviors that come along with being stressed out:You may find yourself stuttering or having other speech difficultiesIf you find youself crying for no apparent reason, acting on impulse or startling easy, Laughing in a high pitch and nervous tone of voiceGrinding your teethIncreasing smokingIncreasing use of drugs and alcoholBeing accident proneAnd Losing your appetite or overeatingThese are all ways of your body saying “I’m stressed and I need help!”
- Ever find yourself with sweaty palms before a test or important event? How about an increased heart beat, trembling, experiencing nervous ticks, dryness of throat and mouth or tiring easily? These are all signs of ebing over stressed.
- Here are some examples of more physical problems you may be having due to stress:Stomach issues of all kindHeadaches and migrainesPain in lower neck or backAlso, if you often find yourself getting sick- even if it is just a cold this may be caused by stresses in your life.
- College is a very stressful time. You may have more than one assignment due at a time, or a day with more than one test. Other things that can stress you out are daily decisions, activities, expenses, and expectations. Being a college student means balancing home, school and often work. Many people do not realize how great an impact this stress can have on their happiness and their sense of well-being . Remember that other sources of stress (not related to college) don't go away because you are attending college.In fact, these additional stressors compound college stress.Keep in mind that all change is stressful, including good change.
- Work, especially overwork and changes at work--including good changes like a promotion· Loss of a family member, friend, pet· Illness· Birth of a child, demands of child-rearing· Moving· Travel· Over-commitment, taking on too many tasks and obligations (Sound familiar?)
- Some of the stresses in your life will be controllable. For example, some activities and commitments are optional. You control whether to accept many social invitations, how many classes to take at a time, etc. Other stressors are beyond your control. No one can prevent all personal losses and illnesses. To deal with over-stress, you must first recognize and manage of those sources of stress that are within your control.
- If you are experiencing symptoms of serious stress overload, you must consider doing what you can to reduce your stress load.Sometimes this means dropping a class or working fewer hours at your job, for example, even if it means taking longer to finish your degree or doing with a bit less money than you had planned for a limited time.
- You may need to reexamine your assumptions about how much you expect yourself to handle. It can be painful to realize that we can't necessarily do and accomplish everything that we would like during the time we have in mind or have available.Some choices are difficult- like deciding to take a semester off so you can work more.Use time management strategies to prioritize and set limits.
- Many social obligations can be deferred- friends will understand if you cannot make every get togetherSometimes it seems like you may have too many social things going on to concentrate on school. Being social can be fun, but sometimes it's too much.There are only so many hours in the day- remember what is important to you. Making time for school over social obligations will help you to succeed in the long run. People will understand when you tell them that you are overtaxed by the demands of college.Even after you've done what you can to control sources of stress, there will probably be plenty of "uncontrollable" stressors remaining. Never fear, there are many strategies to help support yourself and cope with stress reactions
- Seven or eight hours minimum on a schedule regular. More than an hour or so of difference in bedtime or waking can disrupt your body's daily cycle. Your energy level may take several days to recover. You may be used to operating on less sleep and an irregular schedule, but you can't handle stress as well in this mode.Choose an activity that you enjoy, not one that seems like a chore.Exercise releases endorphins, natural chemicals promote calm and contentment.Start slow if you haven't been exercising--walking is a good starter.Exercise discharges stress tension from the body. Keep your eating moderate and avoid any drastic diets, etc.Take a standard multiple vitamin supplement to fill-in any nutritional gaps.Drink a lot of water.Water assists the body in eliminating biochemical waste. All of these cause your system to 'crash'.Even though some provide a temporary simulating or relaxing effect, ultimately your energy level suffers. These substances take more of a toll than you realize, until you have to handle stress.Cut down gradually over a period of a week or so to prevent severe withdrawal symptoms.
- Listen to relaxing musicRead for pleasure.These activities decreases tension and help to process stress reactions.Sometimes how you look at things can greatly increase or reduce their stressfulness.Keep an eye out for your unhelpful and untrue thoughts. ("I just can't do this.“)Think through why these thoughts are incorrect and unhelpful.Then substitute more correct/helpful thoughts. ("If I just take one thing at a time, I'll accomplish my most important goals. But if I try to think about or do everything at once, I'll get overwhelmed.")If you don't substitute positive thoughts, the negative ones will prevail.Make lists, get a sense of accomplishment checking off tasks as you get things done.If you can't stand to face a task, shift temporarily to another priority, then tackle the unpleasant item when you feel stronger.
- Take special care to express your "negative" feelings.Stress is not a sign of weakness. On the contrary, dealing with stress appropriately is a sign of maturity and health.Make time for fun and other pleasurable activities.Don't pressure yourself to make too many changes all at once. We all change at our own pace. If, after trying these suggestions, you still feel excessively over-stressed or run down, you might want to seek some professional advice.