STRESS MANAGEMENT

STRESS MANAGEMENT FOR COLLEGE STUDENTS

WHY IS IT IMPORTANT TO LEARN ABOUT STRESS? • Stress is a normal, universal human experience. • Attendance at college has been recognised as one of the most stressful times in one’s life. • Successfully completing one’s college degree, and enjoying one’s college experience, requires flexibility, adaptation, and persistence. • Learning to effectively manage stress can increase one’s chances of doing well in college and in later life as well. Stress Management

STRESS results when we perceive an imbalance between the demands placed on us in a given situation, and our resources for meeting those demands. This involves 3 key components: • The situation and its demands. • Our subjective appraisal of the situation. • Our perceived resources for meeting the demands. Stress Management

Optimum Stress Performance Area of Optimum Performance High Stress Anxiousness Unhappiness Low Stress Boredom Stress level Figure 1.: The relationship between stress and performance Stress Management

Racing heart Cold, sweaty hands Headaches Shallow/erratic breath Nausea, upset tummy Bowel problems Shoulder/back pains Rushing around Working longer hours Fatigue Sleep disturbances Weight losses Changes in appetite, alcohol consumption Physical Signs of Stress Stress Management

Cognitive Signs of Stress • Forgetting things • Difficulty concentrating • Worrying about things • Difficulty processing information • Negative self-statements Stress Management

Emotional Signs of Stress • Increased irritability or anger • Anxiety or feelings of panic • Fearfulness • Tearfulness • Increased interpersonal conflicts • Easily frustrated Stress Management

Demands and Resources • Demands or stressors • External sources • Internal sources • Resources for coping Stress Management

DIFFERENT SITUATIONS CALL FOR DIFFERENT KINDS OF COPING. • PROBLEM-FOCUSED COPING is aimed at changing a situation or its accompanying demands and is most appropriate when you have some control over a situation. • EMOTION-FOCUSED COPING is aimed at dealing with the emotions caused by a situation and its demands and is more appropriate when you have little or no control over a situation. Stress Management

COPING RESOURCES Cognitive Strategies Behavioural Strategies Stress Management

COPING RESOURCES • Cognitive Strategies Reframing Challenging negative thinking Positive self-talk Stress Management

COPING RESOURCES • Cognitive Strategies Count to ten Cost-benefit analysis See the humour Stress Management

COPING RESOURCES • Cognitive Strategies Smell the Roses Keep perspective Reduce uncertainty Imagery/visualisation Stress Management

COPING RESOURCES • Behavioural Strategies Physical exercise Breathing Relaxation Laugh & Smile Healthy Diet & Sleep Stress Management

COPING RESOURCES • Behavioural Strategies Social support Seek help Worry Time Time management Stress Management

Time Management Principles • Clarify your priorities. • Evaluate how you spend your time. • Set goals. • Develop an action plan. • Combat procrastination. • Organise your time. Stress Management

Time Management Strategies • Prioritise • Specificity • Small bite-size pieces • Use all available time • Schedule • Say no – and mean it • Use rewards Stress Management

Many situations you will face as college students and later, as professionals, are best coped with by a combination of both problem- and emotion-focused coping **Remember, flexibility, adaptation, and persistence will help ensure your success.

RELAXATION Stress Management

PERFORMANCE UNDER STRESS Most people find performances stressful. However, they need not cause distress. The following tips for managing the stress experienced as a result of performance situations can help you achieve your goals without compromising your health. Stress Management

PERFORMANCE UNDER STRESS 1. Focus on the process, not the outcome. 2. Be aware of the stress/performance curve and your own optimal level of stress. 3. Learn and practice coping skills. 4. Reframe evaluative situations. Stress Management

PERFORMANCE UNDER STRESS 5. Keep and use your sense of humour. 6. Maintain your perspective. 7. Remember that mistakes are part of learning. 8. Separate your self-worth from your performance. Stress Management

Foundations for Lifelong Health • Health • Nutrition • Exercise Stress Management

Foundations for Lifelong Health • Lifestyle • Attitude Stress Management

Survival tips for students: • Spend time developing and nurturing relationships. • Strive to maintain some balance in your life. • Aim to keep your perspective. • Develop tolerance for ambiguity. • Cultivate optimism. Stress Management

Survival tips for students: • Learn to work with others. • Learn to break assignments down into manageable tasks, and when ethical, share them. • Remember that you are at the beginning of a sharp learning curve. • Lastly, HAVE SOME FUN! Stress Management

STRESS MANAGEMENT