1、Presents Stress! Dealing with it Effectively,201 Creese Student Center (215) 895-1415 counselingdrexel.edu,Can you relate to this feeling?,Stress vs. “Stressed out”,Stress Natural & important part of life Helps keep us alert Drives us to solve problems Motivates us to face challenges “Everything in
2、moderation” Each of us has a level of stress which is optimal for us,Stress vs. “Stressed out”,Feeling “Stressed out” Feeling overwhelmed, oppressed, & behind in work Results when demands effective coping strategies We typically “stress out” when Change in life has an unsettling effect We feel chall
3、enged or threatened by an outside source We lose personal control Can lead to physical and psychological problems How vulnerable are you to stress?,Sources of Stress,Both negative and positive events Major life events as well as daily hassles It is not the event itself, but rather the way a person i
4、nterprets and reacts to the event that produces stress Stress is unique and personal What is relaxing to one person may be stress for another,Sources of Stress,Life events such as Attending College Separation from family Competition Peer pressure Choosing a career New found freedom Loss of a family
5、member, friend, pet Illness Changes in Relationships Over-commitment,Sources of Stress,Daily Hassles Imagine your self in these situations Driving your car in rush hour Misplacing something in your room/apartment/house Getting a last minute assignment Having something break while using it Waiting in
6、 a long line at the grocery store or bank How are you reacting? Which situations are most difficult for you?,Recognizing Signs of Stress,Immediate physical response to a perceived threat/demand Feel an adrenaline rush Increased heart rate Breathing faster Muscles tighten Pupils dilate Dry mouth Swea
7、ting Helps you survive in “fight or flight” situation, but in other situations causes.,Stress Overload!,Physical Change in appetite, frequent illness, aches & pains, fatigue, etc. Feelings Moodiness, Anxiety, Irritability, fearfulness, etc. Behaviors Crying, increased smoking/substance use, withdraw
8、al, working harder (but getting less done), acting impulsively, having arguments, increased fidgeting/nervousness, etc. Thoughts Self-criticism (e.g., I am not good enough) Fears of going crazy Fear of failure,Taking Control!,Assess your stress vulnerability Which situations/circumstances are most c
9、hallenging for you? Assess how stress is impacting your life Physiological and emotional reactions Brainstorm how you cope with stressful situations Healthy and unhealthy coping methods Evaluate the healthy practices in your daily schedule (e.g., exercise, meditation, healthy diet) Based on this sel
10、f-knowledge, begin to modify your behavior,Take care of your body,Nutrition (eat a well-balanced diet) Adequate sleep Exercise (aerobic exercise can reduce anxiety up to 50%) Reduce caffeine, nicotine, and sugar intake Avoid self-medication Alcohol and drugs dont remove the stress, they just seem to
11、 offer temporary relief,Take Care of Your Mind,Be kind to yourself dont dwell on the “shoulds” Maintain perspective Keep an eye out for unhelpful, self-defeating thoughts such as “I cant do this!” Substitute more corrective/helpful thoughts such as “Ill just break this project down into more managea
12、ble tasks and take one thing at a time.” Develop and use your support network Laugh! Learn relaxation exercises or meditation Read for pleasure Listen to relaxing music slow, deep breathing exercises,Time Management and Life Balance,What are the important things in your life? How are you spending yo
13、ur time? What are your leading “time wasters?” Managing time effectively is a great strategy for reducing stress in your life and feeling more in control.,The Things in My Life - Reality,Think of your life as a pie. Make each slice reflect the time you spend each week on each area of your life,Schoo
14、l (academics) School (extracurricular) Work Leisure Family Health / Exercise Volunteer / Community Other,School Academics,Work,Family,Leisure,School Extracurricular,Example: John,The Things in My Life - Ideal,Create slices to represent the balance you would ideally like in your life. Can this be ach
15、ieved?,School (academics) School (extracurricular) Work Leisure Family Health / Exercise Volunteer / Community Other,School Academics,Work,Family,Leisure,School extracurricular,Health,Example: John,Time Management Tips,Establish priorities Make sure you allow time for the things that mean most to yo
16、u Set goals Make a schedule Plan ahead how you will spend your time. Make sure that your schedule reflects time spent on your goals and priorities Know what time of day is best for you When are you most productive? Leave time each day for planning Have a daily “to do” list Effectively use waiting ti
17、me,Time Management Tips II,Use an appointment calendar (palm pilot) to track due dates, meetings, activities, etc. Divide large tasks into more manageable, smaller parts Anticipate deadlines and high stress periods (e.g., exams) plan for extra study time Schedule breaks (10-15 minutes) reward yourself! Learn to say “NO” Learn to say “Later”,Remember,The Counseling Center is here to help!,
