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Stress Management

Stress Management. Live Well @ ASU. Karen Moses , M.S., R.D., C.H.E.S. Director Wellness & Health Promotion Department Arizona State University   . www.asu.edu/asu101. What is stress?. Stress is a natural and manageable part of life.

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Stress Management

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  1. Stress Management Live Well @ ASU Karen Moses, M.S., R.D., C.H.E.S. Director Wellness & Health Promotion Department Arizona State University    www.asu.edu/asu101

  2. What is stress? • Stress is a natural and manageable part of life. • We react physically, mentally, and/or emotionally to various conditions, changes and demands of life. • The stress we experience is rooted in the “fight or flight” response. • Constant demands of academic or personal life can lead to stress overload.

  3. Types of stress • Stress can result from positive or negative situations. • Distress • E.g. Failing a test in a class. • Eustress • E.g. Planning and preparing to go home for a holiday.

  4. Stress response • Pay attention to how your body responds to stressful situations. • When we are stressed, our bodies respond in specific ways. • Physical, cognitive (thinking), emotional (feeling), behavioral (acting) responses to stress.

  5. Immediate physical response to stress: “Fight or Flight” • The “immediate response” to a stressor is called the “fight or flight” response. • Your body gets ready to fight or flee a danger (gets ready for action).

  6. Immediate physical response to stress: “Fight or Flight” • What do you notice going on in your body when something startles you? • This is your stress response…

  7. Thinking Behaving Feeling Thoughts, Feelings, Behaviors

  8. Immediate emotional and/or psychological responses to stress • What do you notice going on emotionally when you experience stress? • How does this affect your thoughts? • This is your stress response…

  9. Stress-----------------------------Distress

  10. Stress---------------------------------Distress

  11. Relaxation response • Relaxation reverses the effects of the stress response. • Sleep • Quality of sleep • Most adults require 7-9 hours of sleep per night.

  12. Stress Over Time • Stress that is continuous or builds up over time and is not managed effectively can have serious consequences to your health and overall quality of life.

  13. Potential physical responses to chronic stress • Chronic pain in neck and/or lower back • Change in appetite • Change in sleep pattern • Lowered immune system • Temporomandibular joint syndrome (TMJ) • Aches and pains • Increased risk for certain diseases/conditions

  14. Potential psychological and/or emotional responses to chronic stress • Difficulty focusing and concentrating • Mood changes • Anxiety • Panic attacks • Depression • Suicidal thoughts

  15. How does stress affect you in college? • 80.8% of ASU students reported experiencing stress within the last school year. • Not all students reported that stress affected their academic performance negatively. • But, stress related behaviors and conditions, such as sleep difficulties, anxiety, and depression are cited by ASU students as factors that most impede academic performance.

  16. How does stress affect you in college? • ASU survey results are consistent with National data. • ASU students ranked stress as one of the top health issues affecting academic performance (2006; 2004; 2002; 2000). • 31.7% of ASU students reported that stress affected their academic performance. • 35.3% of ASU students reported that being overcommitted affected their academic performance. • 34.8% of ASU students reported that being over committed had a high effect on their stress levels.

  17. What Stresses College Students? • Stressors - things that make us stressed. • Demands from environment • Factors or events, real or imagined • Generally divided into 2 classes: • Discrete, major, stressful life events • Ongoing, everyday chronic stressors

  18. Sources of Stress Among College Students • Most fall under the following headings: • School • Time • Money • Relationships • Additional sources may also include: • Leaving home • Balancing different roles

  19. Activity – “Stressful Event Checklist” • What are your stressors?

  20. Low stress High stress Bored Burned out Tired Irritable Uninterested Overwhelmed “Down” Exhausted How can stress be good for us?

  21. How can stress be good for us?

  22. Activity – “Identify Your Stress Cues”(Click on attachment button designated by below.) • How do you respond to stress? • What are your cues to action?

  23. Stress management techniques • These stress symptoms can cue you in to the fact that you are stressed or handling stress well. • Knowing how you react to stress can help you find the appropriate stress management technique more quickly.

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