Stress Management and Relaxation Techniques

Lunch and LearnStudent Success

• Stress:• Stress is a physical and psychological reaction to issues and

events emanating from one's environment

• Stress can be caused by:• Perceived obstacles to goal achievement• Environmental change• Life challenges• Periods of significant transition

• All of us experience stress on a regular basis• Most of this stress is actually positive- serving to motivate us

• Like most things in excess, too much stress is negative• Excessive stress usually develops over a period of time and

often goes unnoticed by the individual until a physical or emotional toll has been exacted.

College Students and Stress

Negative Stress vs. Positive Stress

Negative stress = perceiving challenges as dangerous, difficult, unfair; thinking you lack the resources to cope with it

HOWEVER-Stress can be positive too!

For example: Getting married brings both stress and excitement

Stress management = finding the right types and amounts of stress (based on each individual) so you can maximize your performance and satisfaction

• Stress is a part of life, but the healthier you are, the better able you are to manage stress when it happens

• Chronic stress can impact your immune system, which increases your chances of getting sick

• Approaching stress management from a wellness lifestyle approach can:

• Prevent stress

• Give you the energy you need to handle stress when it happens

A Wellness Lifestyle Approach

• Healthy Eating

• Eating well will:

• Increase your stamina

• Boost your immune system

• Help maintain a healthy weight

• Physical Activity Just 20-30 minutes of exercise a day can:

• Give you more energy

• Improve your sleep

• Sharpen your mental productivity

• Sleep• Consistent sleep is critical for a healthy life.

• We all need varying amounts of sleep• If we do not get enough sleep, it effects every aspect of our lives

A Wellness Lifestyle Approach

• Healthy Relationships• Support from friends/family• Avoid social isolation• Communication

• Time Management• Reduces stress• Increases productivity• Makes life more enjoyable

• Plan out a budget and stick to it• Know what your school expenses are and how you will cover

them

• Spirituality• Finding personal meaning in your life

• Money Management

Stress Reduction

Refuting Irrational Ideas

Negative ideas and negative self-talk can skew a person’s beliefs about themselves and the world around them

A person’s thoughts influence his/her feelings, physical sensations, and behaviors

Surrounding yourself with negative ideas = unhappiness and stress

Steps to Refuting Irrational Ideas…

Pick a situation that consistently generates stress within you: Write the facts of the event

Include only objective facts Write down your self talk

State all subjective value judgments Focus on your emotional response

(ex: “angry,” “worthless,” “depressed,” “afraid,” etc.) Dispute and change the irrational self talk

Is there any rational support for this idea? Substitute alternative self talk

Engage in rational thinking

Too much stress can cause problems and affect our health, productivity and

relationships.

Warning Signs of Too Much Stress Changes in sleep patterns Changes in eating patterns Frequent headaches Shorter temper Recurring colds and minor illness Muscle ache and/or tightness Increased Disorganization Increased difficulty in task completion A sense of persistent time pressure Increased frustration and anger

Warning Signs

It is no secret that psychological stress and physical illness are related. Maintaining a balance between your intellectual, social, and personal development is the key to a well adjusted college experience.

Add a physical workout to your schedule at least every other day

Jog Power walk Swim, etc.

Set both long term (this semester or this year) and short term (this day or this week) goals.

Manage your time Make a schedule

Follow the schedule

Proactive Stress Management

• Each day find twenty minutes of “alone time” to relax

• Always ask yourself if the issue at hand is worth getting upset about

• Humor and positive thinking are important tools in stress management.

• Communicate: Talk to a person you trust

More on Proactive Stress Management

WebsitesOnline Relaxation Exercises  (most of these you can download!)

Arizona State University       http://vcc.asu.edu/relax/index.shtmlGeorge Washington University (free IPOD downloads) http://gwired.gwu.edu/counsel/PodCast/Georgia Southern University    http://students.georgiasouthern.edu/counseling/relax/index.htmHobart and William Smith Colleges   http://www.hws.edu/studentlife/counseling_relax.aspxKeene State College (click on topics & tools)    http://www.keene.edu/counseling/Marquette University (“Other Resources”)   http://www.marquette.edu/counseling/anxiety.shtmlUCLA      http://marc.ucla.edu/body.cfm?id=22&oTopID=22UNC – Chapel Hill   http://campushealth.unc.edu/index.php?option=com_content&task=view&id=462&Itemid=95Univ. of Missouri      http://www.umsystem.edu/ums/curators/wellness/mindfulness/guided.htmUniv. of Texas: MindBody Lab     http://www.cmhc.utexas.edu/mindbodylab.htmlUniv. of Texas: Diaphragmatic Breathing    http://cmhc.utexas.edu/stressrecess/Level_Two/breathing.htmlUniv. of Texas: Progressive Muscle Relaxation   http://cmhc.utexas.edu/stressrecess/Level_Two/progressive.html

Relax Your Mind and Body