Managing Stress Presenter Name(s) Date E-mail 12 March 2014 Version 1 Advanced Learning Workshop – Learning Objectives Status (14 June 2013) In this session you will: Become.
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Transcript Managing Stress Presenter Name(s) Date E-mail 12 March 2014 Version 1 Advanced Learning Workshop – Learning Objectives Status (14 June 2013) In this session you will: Become.
Managing Stress
Presenter Name(s)
Date
E-mail
12 March 2014 Version 1
Advanced Learning Workshop –
Learning Objectives
Status (14 June 2013)
In this session you will:
Become familiar with the symptoms of stress
Learn methods to determine the level of stress
Understand the causes of stress and the coping
mechanisms for alleviating stress
The objective is to enable you to take control so
you can avoid stressful situations, but when they
do arise, have the ability to deal with the stress
and mitigate its impact so you can enjoy your daily
life
2
Advanced Learning Workshop –
Stress and its Effects
Status (14 June 2013)
Do you personally suffer from excessive
stress?
What are the signs of excessive stress?
What can you do to help alleviate your
stress?
3
Advanced
Learning
Workshop
–
Determining if you suffer from excessive stress
Signs of stress
can (14
be physical
and/or mental
Status
June 2013)
Common Physical symptoms of stress can
include:
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Rapid heartbeat.
Headache.
Stiff neck and/or tight shoulders.
Backache.
Rapid breathing.
Sweating and sweaty palms.
Upset stomach, nausea, or diarrhea.
Sleep trouble.
Weakening of the immune system
Advanced Learning Workshop –
Symptoms Continued…
Status (14 June 2013)
Common Mental symptoms of stress include:
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Irritability
Intolerance
Short Temper
Exhaustion
Lack of concentration
Frustration over minor challenges
Advanced Learning
Determine
YOUR Workshop
Personal–
Level(14
of June
Stress
Status
2013)
Using the handout for reference, rate how often on a
scale of 1 to 10 (1 being never, 10 being more than 56 times a week) you experience the below mentioned
symptoms:
Headaches
Back/neck pain
Chest pain or discomfort
Problems with digestion/nausea
Dizziness, numbness or tingling in your fingers or toes
Irritability
Frustration
Emotional Fatigue
Concentration/Memory Problems
6
Advanced
Learning
–
Where
Do You
FallWorkshop
With Your
Results?
Status
(14 June 2013)
If you’ve rated 6 or more of the symptoms on the
handout with a 5 or higher, you should consider
reviewing your stress level and possibly taking some
action to reduce it. If you have rated 6 or more of the
above with a 4 or less, it shows you manage your
stressful situations well.
It can’t hurt to get some ideas on different ways of
coping with stress regardless of your personal score.
So, let’s take a look.
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Options to Alleviate Your
Stress
If you determine that you are experiencing
excessive stress, what can you do?
– Find out what is causing stress in your life and
determine ways to reduce or eliminate the
cause.
– Change your response to the stress by using
old and new coping techniques
– Learn healthy ways to prevent stress and
reduce its harmful effects.
Advanced Learning Workshop –
Major Causes of Stress
Status (14 June 2013)
Some of these may include:
Being fired
Being Promoted or Demoted
Moving/Relocation
Marriage/Divorce
Pregnancy
Death of family or friends
These are just examples of major life changes that can
have a serious impact on our lives and cause our bodies to
react with stress. Often times, the most common and
stressful things happen on a daily basis.
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Major Causes of Stress for
University Students
Adjustments to your daily routine
Sleeping and eating habits
Time-management due to additional academic
work loads, finding the balance of studying, free
time and deadlines
Missing your social support network of high
school friends and family
Learning new navigations such as getting around
campus, living on your own, choosing your
classes, choosing new friends, choosing your
life’s direction and career path for your future
Advanced Learning Workshop –
Where does YOUR stress start?
Status (14 June 2013)
Using the handout, take a few
minutes to honestly consider
what causes your daily stresses
Family?
School?
Friends?
Work?
Etc…
11
Advanced
Workshop
How CanLearning
You Cope
With –
StatusStress?
(14 June 2013)
1)Time Management can be a huge cause for stress
in many peoples’ lives. Consider taking a class or
course or reading information available online or in
magazines or books on how to better manage your
time and tasks.
2)Schedule - You may get more done with less stress
if you make a schedule. Think about which things are
most important, and put those at the top of your
schedule/list to do those things first.
3)Take good care of yourself. Exercise, get plenty of
rest, try to eat well, don't smoke and limit how much
alcohol you drink.
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Advanced
Workshop
How CanLearning
You Cope
With –
Stress
(2)2013)
Status
(14 June
4) Stop negative thoughts. Easier said then done
right? Well, it’s a skill that would be beneficial to
develop. Try writing down your worries and work
on letting go of things you cannot change. Don’t
worry about things that have past. Focus on the
positives and the future that you can still impact.
5) Speak up. Assertive communication can help
you express how you feel in a thoughtful, tactful
way.
13
How CanLearning
You Cope
With –
Advanced
Workshop
Stress
(3)2013)
Status
(14 June
6) Ask for help. People who have a strong network of
family and friends manage stress better.
7) Do something you enjoy. A hobby, a bath,
meditation, walking, or volunteering are good, helpful
ways to help you feel better and relieve stress. Listen to
relaxing music.
8) Keep a journal. Try including dates, time of day,
time of year, current events in your life, even your food
intake and exercise routine (if any).
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Advanced Learning Workshop –
How Can You Cope With Stress(4)
Status (14 June 2013)
9) Focus on the present. Try meditation, imagery
exercises, or self-hypnosis. Don’t keep thinking back to your
mistakes and reliving the negative things that happened.
There is nothing you can do about it. Let it go and look
ahead, not behind.
10) Laugh it up! Try to look for the humor in life. Don’t take
yourself so seriously. Everything will pass eventually and
keeping a sense of humor will help lighten the load.
Laughter really can be the best medicine!
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Advanced Learning Workshop –
Make and Action Plan
Status (14 June 2013)
From Exercise 2, select your top two factors of stress in your
life from Handout B
For each of these two, ask yourself the following questions:
1) Can this situation be changed or improved?
If so, how?
(As an example: Relationship stress - assertive communication training,
setting boundaries, resolving conflict
Over commitment stress - setting boundaries, saying no, eliminating some
things from your schedule
Grief and loss stress - seeking support, journaling, finding enjoyable activities
to fill your day)
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Advanced Learning Workshop –
Make an
Action
Plan
(2)
Status
(14 June
2013)
2) What coping mechanisms (old or new) may help
me to better handle the current stressful situation
in my life?
(As an example: Meditation, Exercise, Engaging with friends, Listen
to relaxing music, write down in a journal what things you want to
let go)
3) Is there anything I can do to prevent or avoid
having this situation reoccur in the future?
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(As an example: Implement a schedule to better manage my time,
ask for help if there are too many actions on my to-do list, go to
bed earlier to have a better night’s sleep and more productive day)
Advanced Learning Workshop –
On Campus Contacts
Status (14 June 2013)
There are times you might need external
help in dealing with your stress
If it becomes too much to handle reach out
. . . The university offers several resources
to help:
– Student Services Center
– Moderators
– Department Heads
– Health Counselors
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– Upper Classman Associations
Advanced
Learning
Workshop
–
Conclusion
Status (14 June 2013)
In Conclusion, make a commitment to yourself to
change the situation(s) causing you stress, seek new
and different ways to cope with the daily stresses and
attempt to become more efficient so that you may
foresee what stresses may arise and possibly, avoid or
alleviate them.
19
Advanced Learning Workshop –
Questions
Status (14 June 2013)
20
Advanced Learning Workshop –
Contact Information
Status (14 June 2013)
Name
E-mail
Phone
Campus Student Life contact(s):
Ombudsman, Dean of Students, etc.
21