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1、Making it work for you,College Stress,WHAT IS STRESS?,EMOTIONAL, INTELLECTUAL, OR PHYSICAL REACTION TO CHANGE OR DEMANDS ESSENTIAL TO LIFE CAN BE POSITIVE OR NEGATIVE,“FIGHT OR FLIGHT RESPONSE”,A SERIES OF BIOCHEMICAL CHANGES IN THE BODY WHICH PROVIDES A BURST OF ENERGY TO PREPARE FOR CONFRONTATION
2、OR ESCAPE FROM A THREAT.,COLLEGE IS FULL OF STRESS AND CHANGE,ENVIRONMENT SOCIAL PHYSICAL PSYCHOLOGICAL LIFE EVENTS,YOU EXPERIENCE STRESS FROM:,COLLEGE STRESS: THE BIG FIVE,Separation from family Freedom Competition Peer Pressure Choosing a Career,Coping with Stress,Control what you can Seek support
3、 Develop stress resilience Practice stress outlets,The sense of Control,Try to determine what you can control and what you cant Take any action, no matter how small to resolve a situation that feels out of control Practice problem-solving skills,Support,Give support to others and ask for support whe
4、n needed Use campus resources including mentors, faculty, staff, counseling Get involved with campus activities, events, clubs,HOW VULNERABLE ARE YOU TO STRESS?1. Always 2. Often 3. Sometimes 4. Rarely 5. Never I eat at least one hot, balanced meal a day I get seven to eight hours sleep at least fou
5、r nights a week. I give and receive affection regularly I have at least one relative within 50 miles on whom I can rely. I exercise to the point of perspiration at least twice a week. I smoke less than half a pack of cigarettes a day. I take fewer than five alcoholic drinks a week. I am the appropri
6、ate weight for my height. I have an income adequate to meet basic expenses. I get strength from my religious beliefs. I regular attend club or social activities I have a network of friends and acquaintances. I have one or more friends to confide in about personal matters. I am in good health (includ
7、ing eyesight, hearing, and teeth). I am able to speak openly about my feelings when angry or worried. I have regular conversations with the people I live with about domestic problems, chores, money and daily living issues. I do something for fun at least once a week I am able to organize my time eff
8、ectively. I drink fewer than three cups of coffee (or tea or cola drinks) a day. I take quiet time for myself during the day.Total :_ - 20 = _To calculate your score, add up your total and subtract 20. :,Vulnerability to Stress Test,This test shows how vulnerable you are to stress and illness. Stres
9、s Test Results Less than 30 You have good self care 30-50 vulnerable to stress 50-75 seriously vulnerable to stress 75 plus extremely vulnerable to stress,Stress Resilience,Build your coping resources Be flexible See setbacks as temporary Nurture an attitude of gratitude Take action Take care of you
10、r basic needs,Stress outlets,Make big deposits (20-30 Minutes) Exercise, practice relaxation techniques, yoga Make little deposits: laugh, read, listen to music or take a mini vacation Sign up for massage Talking to a friend Journal,Stress Outlets: RELAXATION,The natural antidote to stress Move from
11、 “flight or flight response” to repair Techniques include: Breathing Progressive relaxation Visualization Autogenic Yoga,THE RELAXATION RESPONSE,The brain stops sending emergency signals as soon as you decide it is not dangerous. The “flight or fight” response burns out approximately 3 minutes after
12、 the signal has been sent. Metabolism, heart rate, breathing, muscle tension return to normal,Reflection Room,A quiet place on campus to reflect, relax, sleep, be alone or with a friend.,Massage Therapy Chair Massage is offered twice a month on Thursdays. Cost is $5.00 Sponsored by ASSMU Sign up in the Counseling Office,Counseling Services,Free Confidential Licensed Counselors,For Appointments: Stop by Old Main 203 or call 438-4513. 438-4371, 438-4554,
