Family Living 120

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Family Living 120

• Student Stress and Stress Management

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Tally these up on a piece of loose-leaf

• Death of a close family member               
  100Death of a close friend                    
           73Divorce between parents           
                65Jail term                    
                                63Major personal
  injury or illness                 63Marriage  
                                                
  58Being fired from a job                    
            50Failing an important course        
                47Change in health of family
  member            45Pregnancy                 
                                45Sex problems  
                                         
  44Serious argument with close friend           
  40Change in financial status                 
          39Change of major                    
                   39Trouble with parents        
                          39

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Tally these up on a piece of loose-leaf
New girl- or boyfriend                 
            38Increased workload at school     
              37Outstanding personal
achievement              36First
quarter/semester in college                 
35Change in living conditions                   
       31Serious argument with
instructor                  30Lower grades than
expected                       29Change in
sleeping habits                           
29Change in social activities                   
         29Change in eating habits              
                  28Chronic car
trouble                                    
26Change in number of family get-togethers    
26Too many missed classes                       
      25Change of college                        
                24Dropping of more than one
class                  23Minor traffic
violations                                 20
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The Student Stress Scale

• The SSS represents an adaptation of Holmes and
  Rahe's SRRS.  Each event is given a score that
  represents the amount of readjustment a person
  has to make in life as a result of the change. 
• People with scores of 300 and higher have a high
  health risk.  People scoring between 150 and 300
  points have about a 50-50 chance of serious
  health change within two years.
• People scoring below 150 have a 1 in 3 chance of
  serious health change. 
• Calculate your total life-change units (LCUs)
  three times during a school year and then
  correlate those scores with any changes in your
  health status.

http//home.cc.umanitoba.ca/mdlee/Teaching/sss.ht
ml
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Introduction to Student Stress

• Picture this You haven't started your term
  paper even though you've had the topic for two
  months, you have serious hunger pangs because you
  haven't had time to eat today, your roommate is
  growing bacteria cultures in the fridge, your car
  has a flat tire, and your class presentation
  partner just called to say that she has
  laryngitis and therefore can't make it to the
  presentation you are doing for 40 of your mark
  (and which you haven't had a chance to prepare
  for yet).
• Stress Management Survival
• If you're going to get your high school diploma
  without losing your mind, you've got to take care
  of yourself. Here are a few self-care suggestions
  to help maintain your sanity.

http//www.ualberta.ca/dept/health/public_html/hea
lthinfo/stress.htm
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Eliminate Unnecessary Stress

• End unhealthy relationships (friendships,
  partnerships, whatever).
• Reduce the noise level around you.
• Let go of "obligations" that you have outgrown
  or no longer choose to fulfill.
• Avoid any use of alcohol or drugs that ends up
  costing you in terms of financial security,
  relationships, school or job performance, self
  respect, etc.
• Prevent "last minute anxiety" - Plan ahead for
  studying, writing papers, etc. Use a daytimer and
  stick to your plans.
• Reduce exposure to stressful world events you
  can do nothing about. Don't watch or listen to
  the news or read the paper if you don't have to.
  (This may seem radical, but try it when you're
  under pressure--it really can make a big
  difference.)
• Stop smoking. Yes, even though smoking may seem
  to relax you, nicotine is a stimulant and puts
  you into an over-stimulated state. If you don't
  smoke, don't start.
• Eliminate or reduce caffeine consumption. (See
  smoking, above--the same things apply.) Drink
  juice, water, or herbal tea instead.

http//www.ualberta.ca/dept/health/public_html/hea
lthinfo/stress.htm
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Change Your Attitude

• Strive for perspective. Ask yourself "how
  important will this seem in a week, month, a
  year, twenty years?" Remember that it is not
  events themselves that are stressful but your
  perception of the events and what you do about
  them. Find the hidden opportunities that lie
  within problems.
• Use positive self-talk instead of putting
  yourself down. You aren't perfect, but luckily,
  you don't have to be. Be kind and forgiving with
  yourself.
• Be flexible. Real life situations involve
  unexpected interruptions which may require
  modification of your plans.

http//www.ualberta.ca/dept/health/public_html/hea
lthinfo/stress.htm
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Take Care of Yourself

• Strive for balance--take care of your physical,
  emotional, mental, and spiritual needs.
• Get enough sleep.
• Build a support system. Have someone--friends,
  family, co-workers or classmates--you can discuss
  things frankly with, get support from, and trust
  to keep private matters confidential.
• Take routine breaks from your school work. You'll
  be more productive if you take time to do
  nothing--just to browse through a magazine, or
  walk in nature, or chat with a friend.
• Eat regularly and well. The additives in many
  foods may make stress worse, so eat as much
  whole, natural food as possible and avoid highly
  processed foods. Don't skip meals.
• Live within your means. Overspending will just
  cause you grief later.
• Be aware of the power of music and use it
  consciously. Music can agitate you and make
  stress worse, or it can relax you. Choose music
  that helps you unwind or release tension. If
  music is on but you're not really listening to
  it, shut it off.

http//www.ualberta.ca/dept/health/public_html/hea
lthinfo/stress.htm
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Take Care of Yourself

• Learn to meditate or do relaxation exercises, and
  then do them daily.
• Laugh! See a funny movie, go to a comedy club, or
  just be silly with a friend.
• Doodle or write in a diary.
• Cry. Crying is a great release. A sad movie can
  be a great catalyst.
• Be here now. That means the single task (or
  pleasure!) before you is all that occupies your
  attention. Stay focused and concentrate.
• Share healthy, consensual touch with your
  friends. We can all benefit from more hugs.
• Pamper yourself - with a hot bath or shower, a
  pedicure, a massage or whatever makes you feel
  nurtured. Take time for romance. Meet a friend
  for breakfast.
• Spend time with children and animals. No, not
  party animals--pets. Petting dogs, cats,
  hamsters, ferrets, even lizards can lower heart
  rate and blood pressure, and kids can give you a
  fresh perspective on the world.
• Build moderate physical activity into your life.

http//www.ualberta.ca/dept/health/public_html/hea
lthinfo/stress.htm
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Manage Your Time

• Use a daytimer to schedule all your commitments,
  from social events to assignments to housework.
  Break down tasks into manageable sub-sections and
  create deadlines for the subsections of each
  task.
• Make a daily written "To Do" list. Jot down your
  various tasks and refer to this list throughout
  the day.
• Priorize. List your duties and label each as
  "A"--top priority, "B"--important, and "C"--not
  so important. Do the "A"s first.
• Be selective. You can't do everything--parties,
  projects, papers, exams, friends, partner, family
  commitments, etc. etc. Ask yourself "What will
  happen if I don't do this?" If the answer is
  "Nothing" or "Very little", don't do it. Go for
  quality, not quantity.
• Learn to "power-nap". A 20 minute nap can
  re-energize you for hours.

http//www.ualberta.ca/dept/health/public_html/hea
lthinfo/stress.htm
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Manage Your Time

• Be time thrifty. Learn to study on the bus,
  review between classes, read while eating, etc.
  Put the small chunks of time to good use as well
  as the large ones.
• Don't overcommit. Learn to say "no". It is better
  to disappoint a person up front than with a last
  minute cancellation because you find yourself
  short of time.
• Be selfish (at least sometimes). Set aside time
  for leisure and rest from work. If you sacrifice
  everything for the books, you will soon find it
  counter-productive.
• Know your peak times. Schedule your priority
  activities when your energy level is at its
  highest. Take 20 minute breaks in your "low
  energy times".
• Focus on one thing at a time. Switching from one
  task to another without fully completing the
  first allows for variety, but usually wastes time
  and causes confusion.

http//www.ualberta.ca/dept/health/public_html/hea
lthinfo/stress.htm
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Practice Relaxation Techniques

• Relaxation techniques can combat the stress
  response by helping the body return to a balanced
  state and reverse some of the physiological
  effects of the stress response such as increased
  blood pressure, respiration and heart rate. If
  you are on any medication or under medical care
  consult with your physician first.
• Breathing. By breathing deeply you begin to bring
  your body to a more relaxed state of being. Try
  breathing deeply and concentrating on nothing but
  your breathing until you are completely relaxed.
• Body awareness. Scan your body to become aware of
  your tension spots. Tense and release muscles and
  attend to the relaxed feelings. "Let go" both
  mentally and physically.

http//www.ualberta.ca/dept/health/public_html/hea
lthinfo/stress.htm
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Practice Relaxation Techniques

• Meditation. Meditation can be as simple as
  mentally focusing on breathing, a word, or an
  image. The instructions sound simple but quieting
  the mind takes practice. It's well worth it,
  though deep relaxation through meditation or
  self-hypnosis is more restful for the body than
  sleep. Significant benefits result from just
  twenty minutes once or twice a day.
• Visualization. Visualizing in the mind's eye can
  stimulate changes in the body. Imagining scenes
  which are relaxing and peaceful can help the body
  relax. Get in a comfortable position, close your
  eyes and take a "mental vacation" imagine
  yourself in a setting that is pleasantly
  relaxing.
• Guided relaxation. Listening to relaxation tapes
  or having someone read a relaxation exercise to
  you can be a pleasant way to relax. Before buying
  a book or tape, visit the library, take out
  several different selections and find out what
  works best for you.

http//www.ualberta.ca/dept/health/public_html/hea
lthinfo/stress.htm