ALL STRESSED OUT

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ALL STRESSED OUT
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What is stress?
A physiological and psychological reaction to
our continually changing environment that can
generate positive and/or negative feelings.
You need positive stress to be motivated, to
achieve.
You want to avoid negative stress because of its
effects on your wellness.
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Types of Stress
Eustress good stress that comes from
preparation and accomplishing goals. Give
life excitment, creates well-being.
Acute stress negative stress that can come
upon you suddenly and is usually short term.
It can bring new energy but if not dealt with
it could become chronic.
Chronic Stress never-ending, the kind that can
damage body systems in a number of
ways.
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Stress and the Bodys Systems
(all of the bodys systems are affected by stress
but especially the nervous system, hormonal
system and immune system)
Nervous System always produces a set of
reactions to restore normal conditions
inside the body.
Hormonal System a chemical messenger released
by a gland. They work with the nervous
system by releasing stress hormones.
Two that regulate body activities are
epinephrine and norepinephrine.
Immune System lower than normal during stress
response. Long period of stress reduce
white blood cells or their effectiveness
and make a person likely to suffer
disease.
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Stages of the Stress Response General Adaptation
Syndrome (Fight or Flight)
Stage 1 Alarm. Occurs when you think that you
are a challenge. The body releases
the stress hormones, which activate nerves
Stage 2 Resistance State of speeded up
functions. Stress hormones flow causing
muscles to contract and other body
functions to shut down.
Stage 3 Recovery or Exhaustion One of two
things. You either recover from
the stress and it doesnt affect your
body or you get worn out, body stays in
overdrive and breaks down......illness
or disease.
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Signals of Stress

• Physical Signs

• Psychological Signs

• Increase heart rate
• Dryness of mouth
• Raised body temperature
• Feelings of weakness
• Nervous tics, trembling
• Nervous laughter
• Grinding of teeth
• Blushing, red face
• Rapid breathing
• Insomnia

• Irritability, tension, or depression
• Impulsive behavior
• Lowered self-esteem, thoughts of failure
• Excessive worry
• Reduced ability to communicate
• Feelings of isolation
• Irrational fears
• Avoidance of activities
• Decreased ability to perform tasks

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Guidelines for Coping with Stress (cont.)

• Exercise. Thirty minutes of physical activity
  benefits both the body and mind.
• Take a break from your worries by doing something
  you enjoy.
• Limit intake of caffeine and alcohol (alcohol
  actually disturbs, not helps, regular sleep
  patterns, get adequate rest, exercise, and
  balance work and play.
• Let friends and family provide love, support, and
  guidance dont try to cope alone.
• Make allowances for others opinions and be
  prepared to compromise.
• Go easy with criticism. You may expect too much
  of yourself and others.
• Take one thing at a time.

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Helpful Hints for Reducing Stress During Test
Taking
Learn the material to be covered by the
test -examine the syllabus -talk to the
professor -look at old tests -consult with
other students form study groups -take good
notes and use them -use textbook/worksheets
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Gather and organize the supplies needed for the
test -have working pens and sharpened
pencils -check to make sure your calculator is
working -take a watch to the exam
Pay attention to Nutritional and Sleep
Requirements -get a good nights sleep each day
for several days before the test -exercise or
do something fun to burn off extra energy -eat a
balanced meal before the test -a high
carbohydrate dinner the night before raises
energy level -get a drink of water before the
test -avoid excessive use of caffeine -dress in
layers so that you may adjust to changes in
temperature
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CONCENTRATE ON ATTITUDE AND MOTIVATION
FOCUS ON PAST TESTING SUCCESS
ENGAGE IN POSITIVE SELF TALK
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Time-Management Techniques For College Students

• STUDY WHEN
• Plan 2 hours of study for every hour you spend in
  class
• Study difficult (or boring) subjects first
• Avoid scheduling marathon study sessions
• Be aware of your best time of the day
• Use waiting time
• Use a regular study area

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Time-Management Techniques for College
Students(cont.)

• STUDY WHERE
• Choose a place that minimizes visual and auditory
  
• distractions
• Use study areas in the library
• Dont get too comfortable. Sit (or even stand)
  so that
• you remain awake and attentive
• Find a better place when productivity falls off

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• YOU AND THE OUTSIDE WORLD
• Pay attention to your attention
• Agree with roommates about study time
• Avoid noise distractions
• Get off your cell phone
• Learn to say, NO
• Hang a Do Not Disturb! sign on your door
• Ask What is one task I can accomplish toward
  my goal
• Ask Am I beating myself up?
• Ask Am I too much of a perfectionist?
• Ask How did I just waste time?
• Ask Would I pay myself for what Im doing
  right now?
• Ask Can I do just one more thing?

STRETCH YOURSELF!!!!
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SKILLS FOR IMPROVING SELF-ESTEEM

• Understand your own personal significance in
  school,
• family, and community.

• Recognize your personal capabilities in all areas
  
• intellectual, physical, social, emotional and
  spiritual.

• Make a list of your skills, talents and qualities
  and review
• them often.

• Examine your specific, creative talents and use
  them
• regularly.

• Set realistic and attainable goals for yourself,
  base your
• goals on improvement, not perfection.

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SKILLS FOR IMPROVING SELF-ESTEEM(cont.)

• Dont consider your weaknesses without
  considering
• your strengths.

• Believe in your ability to influence your own
  life.

• Seek training and instruction in a special area
  of interest.

• Stay in school and seek help for areas in which
  you
• experience problems.

• Practice skills that help you relate to others
  such as
• identifying and expressing your feelings and
  being
• sympathetic toward others feelings.

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SKILLS FOR IMPROVING SELF-ESTEEM(cont.)

• Practice the inner skills of exercising
  self-control and
• self-discipline.

• Make friends with others who respect you and are
• likely to approve of you and accept you as an
• individual.

• Build a network of friends, not just a few.

• Care about yourself practice good health and
  safety.

• Reject negative signs or comments from others
  intended
• to make you feel bad.

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SKILLS FOR IMPROVING SELF-ESTEEM(cont.)

• Connect your own personal decisions and actions
  to
• consequences and results.

• Accept errors or mistakes as steps in learning
  and
• attaining goals instead of looking at them as
  signs
• of failure.

• Visualize successful situations.

• Celebrate your successes, even the small ones
• give yourself credit.