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STRESS REDUCTION. What Is Stress?. Stress is a combination of physiological and emotional responses to an event. Some of the physiological responses may include: Increased heart rate and blood pressure Sweating Dry mouth Tight muscles Headaches
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What Is Stress? Stress is a combination of physiological and emotional responses to an event. Some of the physiological responses may include: • Increased heart rate and blood pressure • Sweating • Dry mouth • Tight muscles • Headaches Some of the cognitive or emotional responses include: • Negative Self-talk • Restlessness • Inability to concentrate
STRESS FACTS Stress is a fact of life. Managed stress can become useful and healthy, like viewing events as challenges. Unmanaged stress can become distressful and unhealthy, like viewing events as threats. What are some of the causes of stress? Expectations we place on ourselves Expectations of others Our physical environment -- noise, movement, weather, season changes Our internal environment -- academic pressure, frustration, not enough time, decisions, social life
MORESTRESS FACTS What are some symptoms of unmanaged stress? • Increased heart rate and blood pressure; feeling tense, irritable, fatigued, or depressed • Lack of interest and ability to concentrate, apathy • Avoidance behaviors: abuse of drugs, alcohol, tobacco What are ways to manage stress effectively? • Add balance to life; don't overdo studies or play. • Know and accept what kind of person you are: strengths and weaknesses. • Get a thorough physical exam. • Take "time outs", especially during study. • Expand your support network, reinforce friendships. • Exercise regularly. • Watch your breathing. • Walk loosely and walk more. • Learn and practice relaxation skills. • Study each subject regularly for moderate periods of time. • Discuss problems with friends, family, or counselor.
Signs and Symptoms of Stress Stress is a normal human reaction to events that we perceive as challenges or threats. Stress can be either positive or negative. Positive or "good stress" helps us to overcome daily challenges and accomplish things we thought were impossible. For example, the firefighter rescuing someone from a burning building, the student writing a difficult exam, or the farmer harvesting before the snow flies are all examples of people operating under good stress or "eustress". However, when a difficult situation goes on a long time, seems to be beyond your control, and/or is not successfully resolved it can result in bad stress or "distress". People experience stress is a variety of ways. Sometimes people respond by isolating themselves and or by trying to ignore the effect that the stress is having on them or the people around them. Other people become angry with others or take all the blame upon themselves. http://www.ruralstress.ca/inside/ruralstress.html
Signs of Stress Behavioral Loss of interest in work / social activities Increased drinking, smoking, drug use Withdrawal from friends, family Sexual problems Parent-child and marital conflicts Physical Elevated blood pressure Headaches, aching neck and shoulders/,backache Sleep pattern disturbed (difficulty sleeping ,or sleeping too much) Weight change (Over-eating or no appetite) Chronic fatigue Cognitive Impaired concentration Forgetfulness and confusion Difficulty making decisions Negative self-talk Emotional Depression Irritability, mood swings Angry outbursts Feeling uncertain / overwhelmed Loss of emotional control Helplessness /hopelessness Suicidal ideation Spiritual Challenge of faith Emptiness Loss of meaning Doubt Loss of direction http://www.ruralstress.ca/inside/ruralstress.html
STRESS-BUSTERS SOME OF US ARE NATURALLY RESISTANT TO STRESS, BUT ANYONE CAN USE THESE PROVEN STRATEGIES TO CALM BODY AND MIND As Stanford psychiatrist David Spiegel puts it, "Living a stress-free life is not a reasonable goal. The goal is to deal with it actively and effectively.“ One approach is to emulate people who are naturally resistant to stress. Some people weather devastating experiences with uncanny serenity. By studying them, researchers have discovered that they share distinctive habits of mind. They tend to focus on immediate issues rather than global ones. Stress-resistant people also tend to share an optimistic "explanatory style." They assume their troubles are temporary ("I'm tired today") rather than permanent ("I'm washed up") and specific ("I have a bad habit") rather than universal ("I'm a bad person") They credit themselves when things go right, while externalizing their failures ("That was a tough audience," not "I gave a wretched speech"). (Excerpted from an article by Geoffrey Cowley – Newsweek June 14, 1999)
STRESS-BUSTERS At the University of Massachusetts' Center for Mindfulness in Medicine, Health Care and Society, specialists teach people to manage stress through meditation and other relaxation exercises. Participants in the center's stress program concentrate on breathing to quell the mind's restless forays in the past and future. Then they lie down and "scan" their bodies, relaxing one muscle at a time. Massage is another proven antidote to stress. No one knows precisely how the kneading of flesh quells the stress response, but the effects can be dramatic. If massage and meditation are too tame for your tastes, exercise may be your medicine. Exercise is known to increase the body's production of morphine-like endorphins, while improving the brain's oxygen supply and releasing tension from the muscles. There are many other options, from yoga to biofeedback to music therapy, and none of them excludes the others. So do what works for you. And whether you go to confession, join a support group, or start a diary, find a way to talk about your feelings.
Power NapsWithout sleep, a student will eventually lose focus on what s/he is studying. This is a disadvantage to the student as they do not have the motivation to cram any more information in their minds. Have power naps to energize yourself. VisualizingVisualizing yourself is an important stress reliever as it allows you to imagine how you would be presenting yourself before the big day arrives. This method of stress relief allows you to be prepared for any problems that may surface during your presentation and reduce your stress. ExerciseA healthy approach to stress relief is exercise. Try doing yoga, swimming or even cycling. You could review what you have learned with a friend while running on a treadmill with them. Breathing ExercisesWhen you are stressed, one reason may be due to insufficient oxygen flowing throughout your entire body. Try breathing to calm yourself down and to avoid anxiety. Breathing is crucial especially when you are nervous just before a presentation. Progressive Muscle Relaxation (PMR)This method is widely known for the stress relief it produces. This method involves the tightening of all your muscles in your body before relaxing your muscles. This results in your entire body being relaxed and calm.
Music ListeningMusic, especially classical music, has proven to have great effects on those who are experiencing a large amount of stress. Music stimulates the brain so the student can harness the benefits that of the music. Stay OrganizedNo one wants a clutter of work everywhere when they are studying. The mess induces the brain to perceive it as trying to study in a messy situation. By staying organized, you are more prepared for studying; not only are you able to locate your items easily, you are less prone to stress. Eat RightIt might interest you to know that you are what you eat. Whatever foods that you consume determine your mental ability to study. A poor diet consisting of junk food is bad for the health, which ultimately results in poor stress management. Self HypnosisThis method allows the student to release all tension within the body. Similar to the PMR, self hypnosis allows your mind to relax and improve self reasoning. Positive thinking and AffirmationStatistics have shown that people who think positively tend to have less stress. By having optimism, you are less prone to stress as you are increasing your self worth. Try talking to yourself and encourage yourself whenever you are taking an examination
Tools for Personal Growth These are some links to articles that we use in class. Students should review these articles. You will also find lots of links to other areas that might interest you and help you find personal ways to reduce stress. Stress Reduction Stress Management
The following are Stress Reduction Tips from academictips.org
