C o u n s e l i n g , C a r e e r, & D i s a b i l i t y S e r v i c e s N e w s l e t t e r
Spring 2015
Raider Wise Counsel
Top Ten Strategies for Wildly
Effective Stress Management
In this Issue
Top Ten
Strategies for
Wildly Effective
Stress
Management
1-2
Assistance
Available
To Help Students
Decide on a
Major
2
Accommodations
for Students
2
Did You Know?
Free, confidential,
short-term personal
counseling is
available to
currently enrolled
students.
For an appointment,
please call:
Roane County:
865-882-4546
Oak Ridge:
865-481-2003
1. Organize Yourself. Take better contr ol of the way you’r e spending
your time and energy so you can handle stress more effectively.
2. Control Your environment by contr olling who and what is
surrounding you. In this way, you can either get rid of stress or get support
for yourself.
3. Love Yourself by giving your self positive feedback. Remember , you
are a unique individual who is doing the best you can.
4. Reward Yourself by planning leisur e activities into your life. It r eally
helps to have something to look forward to.
5. Exercise Your Body since your health and pr oductivity depend upon
your body’s ability to bring oxygen and food to its cells. Therefore,
exercise your heart and lungs regularly, a minimum of three days per week
for 15-30 minutes. This includes such activities as walking, jogging,
cycling, swimming, aerobics, etc. Check with your doctor before
beginning or increasing activity.
6. Relax Yourself by taking your mind off your str ess and concentr ating
on breathing and positive thoughts. Dreaming counts, along with
meditation, progressive relaxation, exercise, listening to relaxing music,
communicating with friends and loved ones. etc.
7. Rest Yourself as r egular ly as possible. Sleep 7-8 hours a night. Take
study breaks. There is only so much your mind can absorb at one time. It
needs time to process and integrate information. A general rule of thumb:
take a ten minute break every hour. Rest your eyes as well as your mind.
8. Be Aware of Yourself. Be awar e of distr ess signals such as insomnia,
headaches, anxiety, upset stomach, lack of concentration, colds/flu,
excessive tiredness, etc. Remember, these can be signs of potentially more
serious disorders (i.e., ulcers, hypertension, heart disease).
9. Feed Yourself/Do Not Poison Your Body. Eat a balanced diet. Avoid
high calorie foods that are high in fats and sugar. Don’t depend on drugs
and/or alcohol. Caffeine will keep you awake but it also makes it harder
for some to concentrate. Remember, a twenty minute walk has been
proven to be a better tranquilizer than some prescription drugs.
Page 2
Top Ten Strategies for Wildly
Effective Stress Management (cont.)
10. Enjoy Yourself. It has been shown that happier people tend to live
longer, have less physical problems, and are more productive. Look for
the humor in life when things don’t make sense. Remember, you are
very special and deserve only the best treatment from yourself.
Note: Developed by the University of North Carolina Chapel Hill
Assistance Available
to Help Students Decide on a Major
Register Now
Summer and
fall registration
is open.
Please register
now for the
best selection
of classes.
If you are undecided on your major, we can help. We have free online
career assessments and career planning websites available. Go to the Roane
State website at www.roanestate.edu, then check out the Career Decision
Making page under Student Resources. Counselors are available for
individual career counseling appointments. We can guide you through your
unique career decision making process.
For an appointment, please call:
Roane County:
865-882-4546
Oak Ridge:
865-481-2003
Other Locations by Appointment
Accommodations for Students
Students receiving accommodations should schedule an accommodations
appointment with his/her counselor before classes begin every semester.
Remember that accommodations do not roll to the next semester and
accommodations are not retroactive.
For an appointment, please call:
Roane County:
865-882-4546
Oak Ridge:
865-481-2003
Other Locations by Appointment
Be Kind to Yourself
Remember to be as nice and forgiving to yourself as you are with others
Roane State Community College is a TBR and AA/EEO employer and does not discriminate against students,
employees, or applicants for admission or employment on the basis of race, color, religion, creed, national
origin, sex, sexual orientation, gender identity/expression, disability, age, status as a protected veteran,
genetic information, or any other legally protected class with respect to all employment, programs and activities sponsored by Roane State. The following person has been designated to handle inquiries regarding
nondiscrimination policies: Director of Human Resources/Affirmative Action, humanresources@roanestate.edu, 276 Patton Lane, Harriman, TN 37748, (865) 882-4679. The Roane State policy
on nondiscrimination can be found at www.roanestate.edu/nondiscrimination. RSCC Publication # 15-076.
Page 3
RAIDER WISE COUNSEL
Roane State Community College
Counseling, Career, and Disability Services
Contact Information
Roane County
Tracey Watson, Director
watsontl@roanestate.edu
865-882-4546
Carol Jarabek, Support Staff
jarabeklc@roanestate.edu
865-882-4546
Counseling, Career,
& Disability
Services Staff:
Tracey Watson
Director
Jeff Snell
Counselor
Julianne
Davis-Cole
Counselor
Oak Ridge
Jeff Snell, Counselor
snellja@roanestate.edu
865-481-2003
Julianne Davis-Cole, Counselor
davisjy@roanestate.edu
865-481-2003
Tina Messamore, Support Staff
messamore@roanestate.edu
865-481-2003
www.roanestate.edu/counseling
www.roanestate.edu/disabilityservices
www.roanestate.edu/careerservices
Tina Messamore
Support Staff
Carol Jarabek
Support Staff
From bottom left: Carol Jarabek, Tracey Watson, Julianne Davis-Cole
From top left: Tina Messamore & Jeff Snell