GOT STRESS ? Learning to Manage Stress Stress can be defined as the external forces of the outside world impacting on the individual. Stress is a normal part of life that can help us develop and grow as people. On the other hand, stress can cause us significant problems. Stress releases potent neurochemicals and hormones that prepares us for action. The common response for stress is to either fight or flee. If we dont take action, the stress response can lead to health problems. Stress management is not stress elimination Some level of stress is helpful and eliminating all stress is impossible. Good stress can be great as long as it is not forever. Eventually we would all like to get back to some sense of balance. According to a recent study conducted by the Higher Education Research Institute at UCLA 30% of college students described feeling frequently overwhelmed. Typically many deadlines, tests, oral and written presentations. Trying to read all the books and chapters assigned and participate in extracurricular activities. Moving away from home for the first time and making new friends. Parents divorce Failing an exam or course Loss of financial aid/support Break-up of a relationship Being placed on academic probation Conflict with a roommate In addition, to these high stress events, college life is filled with many everyday stressors. These everyday problems by themselves may or may not cause stress, but taken together it can. Sources of stress are highly variable What may be stressful to one may not be to another. Stress management strategies may work for some and not for others. Ask yourself When I feel agitated, do I know how to quickly calm myself? Can I easily let go of my anger? When I come home at night, do I walk in the door feeling alert and relaxed? When my energy is low, do I know how to boost it? Each person experiences stress differently and the way you get to your turning point is highly individual Stress Triggers Simply the things that cause you stress Your stress Tolerance is what determines how many and what degree of stress triggers you can take and still remain productive. This is unique for each individual Every individual tend to be particularly vulnerable or sensitive to certain stress categories while remaining impervious to others. Your Stress Vulnerability Factor As an individual, how do you tend to react to stress? Do you reach for food withdraw from others sleep too much become irritable and lash out seek out friends practice relaxation One of the most general problems which contributes to stress is finding time A busy schedule, competing demands, and unexpected emergencies can add up to a chaotic day Lakein and Greenwald (1973) have offered useful time management ideas that are often sited in the literature. The procrastinator experiences a special type of stress Avoiding a task they have chosen to do. Dont overextend yourself Be organized Schedule 90-minute study sessions Make efficient use of your time Learn to say no Make To Do Lists and prioritize items. We are more likely to procrastinate when in a setting that encourages putting things off. Roommates Environment In identifying procrastination triggers, you need to specify What didnt get done What distracted you Exceeding your stress tolerance point on a regular basis can result in Poor performance Lack of concentration Anxiety and depression Deficient immune system Illness Stress involves TOO MUCH! However, unrelenting stress may result in BURNOUT BURNOUT is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed and unable to meet constant demands. It reduces your productivity and saps your energy feeling like you have nothing to give. StressBurnout Over engagement Emotions are over-reactive Loss of energy Leads to anxiety d/o Primary damage physical May kill you prematurely disengagement dull motivation, ideals, and hope detachment and depression emotional life seems not worth living StressBurnout Too much Too many pressures Person has hope things will be better Not enough Beyond caring No hope for positive change You may be on the road to burnout if Every day is a bad day Caring for work or home life seems like a waste of energy Youre exhausted all the time The majority of your day is spent on tasks you find either mind-numbing or overwhelming. Nothing you do makes a difference or is appreciated. Start the day with a relaxing ritual Set boundaries Take a daily break from technology Nourish your creative side. Learn how to manage stress. Use social support (social support is associated with lower levels of stress) Get enough sleep (prolonged sleep deprivation impacts academic performance) Exercise Simplify Difficult Tasks For fast acting relief, try slowing down. Lily Tomlin Questions or Comments?