Chapter: 9Managing Stress in your Life

Lesson 3: Managing Stress

College Aged StudentsAges 18-24

**Disclaimer: The following coping styles and strategies may not be effective for everyone.

Outline•What is Stress•Different kinds of Stress•How the Body responds to it•The Good vs. the Bad•Time Management•Coping

Beach Ball Activity

What is Stress?•Stress is a physical, mental, and emotional

response to life's changes and demands. Stress is experienced in levels. Low levels may not be noticeable at all. Occasional, moderate stress can be positive and challenge people to act in creative and resourceful ways. High levels can be harmful, leading to chronic disease. (WebMD)

A Different Perspective•“Stress is nothing more than a socially

acceptable form of mental illness.” -Richard Carlson

http://www.healthpopuli.com

Stress in Your Life

•What stresses you as a college student?•What causes stress for you, may not be

stressful for someone else•Stress can be helpful

Stress in your everyday life

•School•Relationships•Family•Money•Health•Religion•Public Speaking•Exam!

•Technology•Work•Future•Past•Perception of life•Society •Sleep•Pop Quizzes!

Top 10 Impediments to Academic Performance

How one thinks about Stress•People think all stress is bad stress•Feeling of eliminating stress•Cognitive appraisal• Life without stress is meaningless

Acute Stress•Most common type of stress•Comes from demands and pressure •Small amounts is okay, too much can be very

exhausting •Symptoms are recognized by most people •No time for extensive damage

Episodic Acute Stress

•Acute stress is frequently the leading cause •“Always in a rush, but always late”•“A lot of nervous energy”•“Type A’s and worry warts”•Resistant to change

Chronic Stress•Grinding stress that wears people down•“Never ending troubles”•Forget its there, causing many problems•Harder to treat•Final fatal breakdown eventually

What happens when you are stressed!

Effects in the Body

•Physically•Mentally•Emotionally•Short Term•Long Term

Physically

•Adrenaline released•Sugar levels increase•Energy levels increase•Heart pumps faster•Very aware of our surroundings

Mentally• Loss of Concentration• Increase in errors•Eating disorders• Insomnia•Paranoia

Emotionally•Short Temper• Impulsive behavior•Negativity• Loss of enjoyment•Depression

Short Term•Rapid Heartbeat•Increase in perspiration•Cold hands, feet, or skin•Nausea •Tightening of muscles •Dry Mouth•Frequent restroom usage

Long Term

Good Stress•Also Known as Eustress.•Helps us achieve those hard-to-reach goals•stress that enables us to survive in times of

distress. •Makes us aware of danger and enables us to

escape when needed to

Bad Stress•Inhibits our ability to function •Occurs when too much stress begins to

build up •Body will break down •Affect your physical and mental well being

Activity

Study for Exam

Prioritizing Your Life

Go Tailgating

Go out to dinner

Spend time with family Go

to

wor

k

Hang out with friends

Go to Wal-Mart for socksSleep

Do laundry

Time Management is not Evil!•Setting Goals•Prioritizing•Scheduling•Maximizing your rewards•Saying No

•Delegating•Evaluating Tasks•Using the circular file•Limiting interruptions•Investing Time

Coping

•Begin to modify your behavior.

•Be aware of your physiological and emotional reactions

•Recognize what you can change

•Utilize healthy skills

Healthy vs. Unhealthy

•Smoking•Drug Abuse •Eating Issues•Sleeping too much •Procrastinating •Withdrawal•Avoiding to face

problems

• Go for a walk• Supportive friend• A good workout • Doing for someone else• Write in your journal • Take a long bath • Get a massage

Breathing Activity

Dealing with…•Emotional Stress▫Relaxation Techniques

Yoga Quieting reflex Instant Calming

Sequence Massage & Acupressure

•Psychological Stress▫Seek support from others▫Self- help groups▫Books▫Self-medication▫Leisure▫Sexual Activity

Strategies •Avoid unnecessary stress•Alter the situation •Accept the things you can’t change •Adapt to the stressor

Resource: http://www.helpguide.org

Tips to cope with stress

•Modern day fight or flight•Sensory depravation….take a bath!•Learn Quick Tricks for flare ups•Time Management

•Learn to control•Not denying that we have stress•Learn your personalized stressors

Never Going Away…

The BIG Rocks Activity