Understanding Stress
& Stress Management
Student Health and Wellness
Counseling Services
Objectives
• Define and identify causes of stress
• Acquire skills important to reduce stress
• Gain skills to appropriately address positive changes that
can reduce your stress.
Definition of Stress
Stress is a condition or feeling experienced when a
person perceives that "demands exceed the personal
and social resources the individual is able to mobilize.
~Richard S Lazarus
Symptoms of Stress
PHYSICAL
COGNITIVE
EMOTIONAL
BEHAVIORAL
Headaches
Difficulty
concentrating
Anger
Increased use of
alcohol
Backaches
Forgetfulness
Anxiety
Cigarette smoking
Chest tightness
Worrying
Depression
Increased caffeine
use
Fatigue
Thoughts of death
Poor self-esteem
Drug use
Stomach cramp
Poor attention to
detail
Moodiness
Violence
Difficulty breathing
Perfectionist
tendencies
Suspiciousness
Overeating
Diarrhea
Indecisiveness
Guilt
Weight gain or loss
Loss of sexual
interest
Feeling helpless
Weeping
Relationship conflict
Insomnia
Blowing things out
of Proportion
Loss of motivation
Decreased activity
Effect of Stress on College
Students
• Stress can affect all aspects of students’ bodies: physical, mental, emotional,
cognitive, and behavioral functions can go haywire under duress.
• When people are stressed, they tend to not take care of themselves as well.
• Stress can also impact relationships in your life, whether it’s with friends,
family, classmates or teachers. Stress distorts emotions, and you may be more
irritable and defensive as a result.
• Chronic stress diminishes the amount of time you spend in the sleep cycles that
we need to stay in, and affects our digestion and our bodies.
Physical Stress Management
•
Exercise
•
Deep-breathing exercises
•
Walking
•
Relaxation training
•
Aerobics
•
Yoga
•
Eating healthy
•
Massage
Cognitive Stress Management
• Examining thought
process (Positive or Negative
thinking).
• Rational thinking
(Feelings
of inadequacy, worries).
• Address thoughts
• Counter unhealthy
thoughts.
Emotional Stress Management
•
Resolve the underlying cause of
the emotional stress.
•
Assertiveness training
•
Avoid stressful situations
•
Talking to friends
•
Counseling
•
Life balancing
Technological Stress Management
Without
technology
•
Silence
•
Reminders off of message box
•
Checking emails time
With
technology
•
Relaxing apps
•
Mindfulness alarms
•
Uplifting webpages
STRESS REDUCERS
•
Get a good night sleep
•
Eat a healthy diet
•
Exercise on a regular basis
•
Engage in at least one pleasurable activity every day
•
Stop smoking
•
Use alcohol in moderation
•
Use caffeine in moderation
•
Set realistic goals for yourself, your job and your family
•
Develop a good support system.
Visual Imagery
References
•
Barlow, D. H. & Durand, V. M. (2009). Abnormal psychology: An integrative approach (5th ed.). Belmont, CA:
Wadsworth Cengage Learning.
•
Corey, M., Corey, C., & Corey, C. (2008). Groups: Process and practice
•
(8th ed.). Belmont, CA: Brooks/Cole.
•
Recognizing signs and symptoms of stress. (2005). Retrieved February 16, 2013
http://www.clevelandclinic.org/health/health-info/docs/1700/1745.asp
•
•
http://www.mindtools.com/pages/article/newTCS_00.htm
http://www.psdgraphics.com/backgrounds/night-sky-stars-background/
Student Health and
Wellness
Counseling Services
Counseling Services
1210 Retama Drive
361.593.3991