School StressSchool Stress

Erin McKennaErin McKenna Ilian ObregonIlian Obregon

Kim KellKim Kell Dan ColonDan Colon

Megan WalkerMegan Walker Todd GrossTodd Gross

Andrew MunnAndrew Munn Gabriel GarayGabriel Garay

What is Stress?What is Stress?

Stress is a condition or feeling Stress is a condition or feeling experienced when a person perceives experienced when a person perceives that “demands exceed the personal that “demands exceed the personal and social resources the individual is and social resources the individual is able to mobilize.”able to mobilize.”

Positive Reactions Positive Reactions to Stressto Stress

Eu-stress Eu-stress

Procrastination Procrastination Motivation Motivation

Under pressure to meet Under pressure to meet deadlinedeadline

Enhances performance Enhances performance for somefor some

PrioritizationPrioritization Keeps school as top Keeps school as top

prioritypriority Maintains focus on Maintains focus on

goalsgoals

ExerciseExercise

Go SoloGo Solo Let LooseLet Loose Buddy UpBuddy Up Compete If You CanCompete If You Can Double Up on Double Up on

BenefitsBenefits Set Realistic Goals Set Realistic Goals

Negative Reactions to Negative Reactions to StressStress

AvoidanceAvoidance

Behavioral psychologists have identified a Behavioral psychologists have identified a behavior known as avoidance. behavior known as avoidance.

When an aversive stimulus is present it may When an aversive stimulus is present it may cause a person excessive stress. cause a person excessive stress. The person then engages in avoidance where they The person then engages in avoidance where they

will avoid whatever is causing the aversive stimulus. will avoid whatever is causing the aversive stimulus. Often times, students will avoid school tasks all together as Often times, students will avoid school tasks all together as

to escape the stress caused by them. to escape the stress caused by them.

An Example of AvoidanceAn Example of Avoidance

Billy MadisonBilly Madison

ADDERALL ADDERALL (dextroamphetamine)(dextroamphetamine)

School stress causes a reported 1 in 5 college students to use School stress causes a reported 1 in 5 college students to use Adderall in order to stay awake, or concentrate more efficiently. Adderall in order to stay awake, or concentrate more efficiently.

Adderall jump starts the central nervous system, increases Adderall jump starts the central nervous system, increases heart rate and blood pressure and decreases appetite. heart rate and blood pressure and decreases appetite.

Side Effects to Adderall:Side Effects to Adderall:

Cardiovascular: Palpitations, elevation of blood pressure There have been isolated reports of cardiomyopathy associated with chronic amphetamine use.

Central Nervous System: Psychotic episodes at recommended doses (rare), over stimulation, restlessness. dizziness, insomnia, euphoria. ysphoria Tourette's syndrome.

Gastrointestinal: Dryness of the mouth, unpleasant taste. Anorexia and weight loss may occur as undesirable effects when amphetamines are used un properly.

Endocrine: Impotence. Changes in libido

Ways to Deal with Ways to Deal with School StressSchool Stress

Stress Management Stress Management StrategiesStrategies Stress Management StrategiesStress Management Strategies

The following are tips on how to maintain a healthier lifestyle and to prepare you to cope with the stress of The following are tips on how to maintain a healthier lifestyle and to prepare you to cope with the stress of everyday living.everyday living. Structure each day to include a minimum of 20 minutes of aerobic exercise. Structure each day to include a minimum of 20 minutes of aerobic exercise. Eat well balanced meals, more whole grains, nuts, fruits and vegetables. Eat well balanced meals, more whole grains, nuts, fruits and vegetables.

Substitute fruits for desserts. Substitute fruits for desserts. Avoid caffeine. The substance may aggravate anxiety, insomnia, nervousness Avoid caffeine. The substance may aggravate anxiety, insomnia, nervousness

and trembling. and trembling. Reduce refined sugars. Excess sugars cause frequent fluctuation in blood Reduce refined sugars. Excess sugars cause frequent fluctuation in blood

glucose levels, adding stress to the body's physiological functioning. glucose levels, adding stress to the body's physiological functioning. Reduce alcohol and drugs. These substances may add to headaches and Reduce alcohol and drugs. These substances may add to headaches and

swelling, decrease coping mechanisms and add to depression. swelling, decrease coping mechanisms and add to depression. Get a least 7 hours of sleep nightly. Get a least 7 hours of sleep nightly. Spend time each day with at least one relaxation technique - imagery, Spend time each day with at least one relaxation technique - imagery,

daydreaming, prayer, yoga or meditation. daydreaming, prayer, yoga or meditation. Take a warm bath or shower. Take a warm bath or shower. Go for a walk. Go for a walk. Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a

great way to relieve stress. great way to relieve stress.

Moderating School StressModerating School Stress

StudyingStudying Most people can really concentrate for about 45 Most people can really concentrate for about 45

minutesminutes Once you set your own time limit, take a break Once you set your own time limit, take a break

every 15 minutesevery 15 minutes Exercise, stretch, go outdoors, ect. will help you Exercise, stretch, go outdoors, ect. will help you

to absorb the material you just learned and will to absorb the material you just learned and will reenergize you to continue studying.reenergize you to continue studying.

Moderating School StressModerating School Stress

SleepSleep A regular sleeping habit helps reduce stress; A regular sleeping habit helps reduce stress;

along with maintaining good health.along with maintaining good health. Students who get at least 8 hours of sleep prior Students who get at least 8 hours of sleep prior

to a test generally do better than those who to a test generally do better than those who stayed up all night studying.stayed up all night studying.

Moderating School StressModerating School Stress

Locating the perfect work environmentLocating the perfect work environment A space that is free from clutter is less stressful; A space that is free from clutter is less stressful;

the mess disrupts your concentration. the mess disrupts your concentration. Quiet is essential; noise not only disrupts Quiet is essential; noise not only disrupts

concentration, but distracts you as well. concentration, but distracts you as well. Work should preferably be completed at a desk. Work should preferably be completed at a desk.

Working on your bed conditions your body that Working on your bed conditions your body that your bed is a workspace; you will have trouble your bed is a workspace; you will have trouble falling asleep because your body subconsciously falling asleep because your body subconsciously becomes stressed for work.becomes stressed for work.

Keep in Mind…Keep in Mind…

Know your own personal limits. Make Know your own personal limits. Make sure to give yourself adequate time to sure to give yourself adequate time to study; some people may only require study; some people may only require fifteen minutes while others study one fifteen minutes while others study one week in advance. week in advance.

These are only suggestions on how to These are only suggestions on how to moderate school stress; individualize moderate school stress; individualize them to your personal needs. them to your personal needs.

Know yourselfKnow yourself

Good Will HuntingGood Will Hunting

Balancing School and Balancing School and Social Stressors Social Stressors

There will always be another party, but There will always be another party, but not another chance to pass your class. not another chance to pass your class.

You can not make everyone happy, only You can not make everyone happy, only yourself. Do not promise to do things yourself. Do not promise to do things you do not have time to do.you do not have time to do.

Key to Balance: PrioritizeKey to Balance: Prioritize

Legally BlondeLegally Blonde

Different Personality Different Personality Perceptions of StressPerceptions of Stress

Type A personality: very strict, Type A personality: very strict, disciplined, extremely goal oriented, disciplined, extremely goal oriented, sense of time urgencysense of time urgency

Type B personality: relaxed, easy going, Type B personality: relaxed, easy going, non-competitive approach to lifenon-competitive approach to life

‘‘The Ideal combination’The Ideal combination’

Ways to De-stressWays to De-stress

Humor Humor RelaxationRelaxation ExerciseExercise MassageMassage Moderate DrinkingModerate Drinking SocializeSocialize

School Stress BrochureSchool Stress Brochure

Stress help pamphletStress help pamphlet A ‘link section’ A ‘link section’

The interactive stress test websiteThe interactive stress test website Managing stress linkManaging stress link

Types of food to eat when stressedTypes of food to eat when stressed

Stress and FoodStress and Food Foods you crave:Foods you crave:

Pastries Potato Chips

Garlic bread Brownies

Burritos Muffins

French Fries Candy

Doughnuts Sugary Cereals

Why you crave them:Why you crave them:

Stress activates the “stress hormone” cortisol which triggers the release of insulin in your system. Insulin makes you crave refined carbohydrates which are only a quick fix for stress. Complex carbohydrates are smarter choices because the stabilize insulin levels and literally calm the system. WhatWhat you should eat:you should eat:

Brown Rice Three-bean salad

Fresh fruit Graham crackers

Dark-green, Bran muffin

leafy vegetables Whole-wheat pasta

ReferencesReferences

School StressSchool Stress http://www.kqed.org/w/ymc/stress/question_corner.htmlhttp://www.kqed.org/w/ymc/stress/question_corner.html Stress and StudentsStress and Students http://www.alternet.org/wiretap/10258http://www.alternet.org/wiretap/10258 Stress ManagementStress Management http://www.arc.sbc.edu/stress.htmlhttp://www.arc.sbc.edu/stress.html Helping your kids deal with StressHelping your kids deal with Stress http://www.msuinfo.ur.msstate.edu/~dur/nycu/nyckid.htmhttp://www.msuinfo.ur.msstate.edu/~dur/nycu/nyckid.htm Stress comes from School ExamsStress comes from School Exams www.applesforhealth.com/schoolsxams1.htmwww.applesforhealth.com/schoolsxams1.htm Pupils Stressed Out over schoolPupils Stressed Out over school www.news.bbc.co.uk/2/hi/education/2264373.stmwww.news.bbc.co.uk/2/hi/education/2264373.stm Secretes to Relieving Law School StressSecretes to Relieving Law School Stress www.classes.washburnlaw.edu/stress.htmlwww.classes.washburnlaw.edu/stress.html