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    • College Coping : Managing Stress @ BGSU By: Carol Ann Faigin, MA Bowling Green State University
    • Introduction What to expect? 1.  Today you will be reviewing information on stress reduction @ BGSU. 2.  Please set aside 30-45 minutes of uninterrupted time to complete this project, College Coping. 3.  Note that you can move at your own pace and scroll back through the information to return to previous pages if needed. 4.  We encourage you to print out College Coping to take with you. 5.  You will receive 1 credit for participating today. However, at the end of the session you will be asked to complete a series of questions related to the information you have read. You must earn a score of 80% correct on this quiz in order to receive full credit for your participation. 6.  Additionally, you will be contacted at the end of the semester to complete the final portion of this project – Part 2 of the online survey. You will receive 1 additional Experimetrix credit for participating in Part 2. You can earn a total of 3 credits for completing all 3 phases of this project. 7.  You may stop at any time or contact the principle investigator, Carol Ann Faigin (caprinc@bgsu.edu) if you have any concerns. Thank you again for your time.
    • Introduction You may experience emotional reactions or responses when reading   some of the information contained here. These responses can vary. Some may feel worry, relief, irritation, stress, homesickness, frustration, or other emotions. However, the purpose of today is to provide information that we hope   will be helpful for you. If you are feeling emotionally distressed and would like to talk with   someone, please contact the principal investigator, Carol Ann Faigin (caprinc@bgsu.edu) or the BGSU Counseling Center at 419-372-2081. The BGSU Counseling Center offers FREE and confidential counseling to BGSU students.
    • Introduction   Goal of College Coping All of us are familiar with feeling “stressed out.” Most of us know when we   have had too much stress, and you have probably experienced a good deal of it prior to starting at BGSU. Therefore, we believe that you are experts of your own stress and what   works for you… however, there are some techniques, research, and information* specific to college stress that you can add to your existing views and approach to stress. It might also be useful to be reminded of things that you have used but may have forgotten. The purpose of our time today is to share information about some specific   stressors you might experience while @ BGSU. *Portions of College Coping were taken or adapted from: Ross, S. E., Neibling, B. C., & Heckert, T. M. (1999). Sources of stress among college students. College Student Journal, 33(2), 312-317. Morrison, R. & O’Connor, R.C. (2005).  Predicting psychological distress in college students: The role of rumination and stress. J of Clinical Psychology, 61, 447-460. Friedlander, L. J., Reid, G. J., Shupak, N., & Cribbie, R. (2007). Social support, self-esteem, and stress as predictors of adjustment to university among first-year undergraduates. Journal of College Student Development, 48(3), 259-274. The Mayo Clinic (www.mayoclinic.com/health/stress-relief) The American Institute of Stress (www.stress.org/americas.htm) Campus Blues (www.campusblues.com/stress.asp) VA National Center for Health Promotion and Disease Prevention (www.nhcpdp.med.va.gov)
    • Introduction This session will be separated into three sections:   1.  Education about college stress 2.  Coping with stress 3.  Resources on campus Read the information carefully – you will be quizzed at the end of the session. Remember that you must earn a score of 80% correct in order to receive credit for participating. We welcome you to print out any of this material for you to have. Ready? Let’s get started…
    • Section 1: Education
    • Education To begin, what exactly do we mean by “stress?” There are   many definitions of stress. The most commonly used definition: stress is your body’s response to change So, regardless if it is positive or negative, any event that changes your body, your emotions, or your life is a stressor.
    • Education Stress can be a “good” thing: Stress is our body’s natural response to a threatening or changing   environment that requires our attention. For example, if you are walking on campus and a biker comes riding quickly past you by surprise, your heart rate will increase, you may jump momentarily, or even start sweating! This is a very adaptive reaction – it is your body’s way of getting your attention and getting out of the way of the bike. Stress is a natural and adaptive reaction. If you lived in the caveman era, and a   bear came chasing after you – the fastest person running would live! So these stress reactions are VERY important – they can help you survive or even improve your performance. But, thankfully there are no bears on BGSU campus… so what other things cause you stress in college?
    • Education Both “good” and “bad” things can cause stress:   First day of classes   Staying up until 2 am having fun with friends   Moving to a new town   Divorce in family   Birth of a new baby   Meeting a new person   A death of someone you know   Studying for a test   Falling in love   Saying goodbye to old friends   A break-up   Maybe you can relate to some of the events on the list. In college, there are many opportunities for change, which may mean stress.
    • Education   Stress is very common, especially during college.   Everyone experiences stress at some point in life. In fact, Time magazine called stress an “epidemic,” meaning that it   is so widespread that most people experience it. Some surveys found that 55% of people experience “great stress” on   a weekly basis. That’s over half of the people surveyed!!   So, you are not alone in your stress. It is a normal and expected part of life, especially during college.
    • Education Stress is not necessarily a bad thing. A certain amount of stress can MOTIVATE us. Without some level of   stress, our life would be boring! In fact, arguably stress can help people perform better. If you watched the   Olympics this summer, you may have heard that 37 world records were broken! That means that people performed better under the stress of competition than ever before!
    • Education Even if you did not watch the Olympics, you may have heard about   Michael Phelps who won 8 Gold Medals! That is more than any person in the history of the games! If it wasn’t for Michael Phelps ability to handle the enormous pressure   of the games – he might have NOT performed well, despite his years of practice and his natural ability. Perhaps he was able to use the stress as a GOOD thing – the pressure   of the moment may have helped propel him to this most amazing feat. Maybe STRESS was a good thing for Phelps!
    • Education Just Like for Athletes, Stress Can be a Good Thing in College ALL people experience stress – even the calmest and most put-together   people in college are stressed at some point. Stress is a reaction to change in your life, but change can mean growth   and good things! For example: You will probably be exposed to new people, new situations, and new ideas   in your dorms, on campus, in the community, and in class. The new people you meet and ideas you consider may get you to start   thinking more about YOUR beliefs (e.g., on politics, religion, family, education, etc). Critical thinking can help lead you to a deeper understanding of yourself,   your family, friends, and our world. It can be argued that great things, such as deepened insights, stronger convictions, and increased compassion can evolve from working through stress.
    • Education Research shows that MOST COLLEGE STUDENTS experience stress related to: Relationships: Most students have conflicts with their roommates, difficulties 1.  in other relationships (including parents), changes in social activities, and difficulties working with new people. New Environment: Most people experience stress related to the new 2.  environment at college, such as: problems with computers, vacations/breaks, waiting in long lines, unfamiliar situations, living in messy conditions, changes in your living environment, and car trouble, to name a few!
    • Education 3. Personal Changes: It is also common to experience stress related to changes in your choices in life. You may find yourself changing the way you eat, changing how you interact with others (including speaking in public), having new responsibilities, experiencing financial concerns, and changing your drug and alcohol use. You might feel a bit quot;thrown off” in how you respond to these new issues. 4. Academics: Although your time at college is an opportunity to experience new things and meet new people, you STILL have to perform well in school. You may experience stress related to an increased class load, frustration with performance in class, questions about your major, missing classes, etc. There are A LOT of things that can bring you stress in college. It is a normal and expected part of your time here at BGSU.
    • Education Although we know that not all stress is “bad,” there is a limit on how much stress is good for you You may have heard about the Stress Performance Curve. It says that   some stress improves your performance. But, there is a point where too much stress will actually decrease your ability to perform. 
 Stress Performance
 Think of when this may have been true for you. Perhaps competing in a big game or during a big test?
    • Education Additionally, too much stress can cause:   Ulcers & stomach problems   The flu & colds   Aches & pains – often in your neck, back, and jaw   Increased feelings of anxiety or a sense of impending doom   Difficulty concentrating or focusing, especially on school work   Feeling down in the dumps or depressed   Feelings of being homesick   Difficulty sleeping   Lack of interest in food – or overeating   Increased heart rate & blood pressure   Heart disease and other health problems  
    • Education So, for your time at BGSU, we want you to know you are not alone, be able to talk with others, get connected with people who are good for you, and enjoy yourself!! But balance is important – we don’t want you to be TOO stressed or TOO relaxed. If you have too much fun and don’t do your work, you will be much more likely to have stress caused from bad grades, and feelings of guilt and worry. We will talk more about ways to help you respond to stress in Section 2: Coping
    • Education: Wrap Up •  Well done! You have completed the first section, Education. Let’s take a moment to review the information thus far. 1.  Stress is the body’s reaction to change 2.  There are many things that cause stress 3.  Stress is a normal & expected part of life, especially in college 4.  Most college students struggle with: a)  Relationship Issues b)  New Environment c)  Personal Changes d)  Academics 5.  Stress can be good, but it can also lead to troubles •  Remember, you will be asked to complete a quiz on all of the material covered at the end of the session. This brings us to the second section: Coping with Stress
    • Section 2: Coping
    • Coping So, how do you cope with stress? In this section, we will make suggestions for the best ways to manage   stress, based on research and learning from other people’s experiences. We also encourage you to keep in mind your experience and what has   worked best for you in the past when stressed.
    • Coping When was the last time you were stressed? Was it waiting to get your acceptance letter to college? Was it a family problem or emergency? Was it a big test? The SATs or ACTs? Was it a big break-up or fight with a dear friend? Take a moment to think about that time…     How did you know you were stressed?   How did you handle it? Did that work?   Is there anything you wish you had done instead? We will now explore these questions by taking a look at some signs of stress and begin to look at ways to better cope with stress.
    • Coping Keep in mind that each person reacts differently to stress: What stresses out one person may not stress out another. For   example, you might feel fine about going to class on the first day, but your roommate might be very stressed out and nervous. Each person responds to stress differently. You may also react differently to the same stress, depending   on other things going on in your life. For example, when you are in the beginning of the semester, you may be able to hear upsetting news from home (e.g., sibling is in trouble, parents are fighting, grandmother is sick, loss of family pet) without it impacting your schoolwork. Whereas, during midterms or finals, this news may distract you from being able to focus and may push you to feel like breaking down. So how do you know when you are stressed?
    • Coping Signs that you are stressed: Your muscles are tense or sore, usually neck, back, or jaw   Eat more (Ben & Jerry’s late night)   Eat less (can’t finish a meal, forget to eat)   Become antsy, pace the room, nervously shake your leg, can’t concentrate   Get sick more often (stress lowers our immunity so you have more colds)   Have a short fuse – argue, snap at or are less patient with yourself or others   Isolate yourself from others in your life   Start or continue smoking   Drink or do more drugs   Your “worry machine” runs overtime – meaning your worries run away with you, you   have fears you just can’t shake, or negative thoughts take over Cry more or feel sad, depressed or homesick   Just give up and avoid the problem or stressor because it “isn’t worth it”  
    • Coping Some of this can be adaptive. That is, helpful ways to handle stress. So, try not to be upset with yourself if you cope with stress in these   ways. These are just your body's natural way of responding. These ways of managing stress can become a problem if they:     Are done to extremes   Cause you psychological or physical harm   Limit your ability to participate in life   Causes problems with or hurts others   Or if you simply don't want to react this way Some of these reactions can also be a sign of other problems such as depression   or anxiety. If you or others in your life are worried about you, please contact the BGSU Counseling Center to check in with a counselor. This is a FREE and confidential service (419-372-2081). However, there are healthier ways to cope with stress…
    • Coping Here are some tips to consider for managing stress @ BGSU: 1. Openness to Explore Options Each person’s way of coping with stress is naturally different. We do not   know exactly what will work for you. Therefore, it is important to explore what works for you. There are many   reasons for how you choose to cope with the stresses in life. We encourage you to draw upon what has worked for you in the past. It can   also be helpful to draw on other people’s advice and experience. This is a trial-and-error experience, meaning you may have to “fail”   multiple times before finding what works for you. If you choose to courageously keep trying, you will usually find what   DOES work for you. It is all part of the process of self-exploration.
    • Coping 2. Talking with Someone You Trust One of the best things to do when stressed is to talk with others!   However, there can be many reasons why some people may not want to talk   to others about stress: Fear of appearing “weak”   Feeling like no one will understand   Concern that you are making a “big deal out of nothing”   Not wanting to “burden” others, especially if they seem stressed   Fear of others over-reacting to you, feeling sorry for you, etc.   However, not sharing your stress with others can end up leaving a person   feeling alone, isolated, or like something is wrong with them.  It is important to talk with others about stress and know that you aren’t alone. Research has shown that talking with others can help your improve your mood and decrease negative feelings.
    • Coping So…If you are experiencing stress, consider talking about your concerns   with someone you trust. This could be a roommate, a friend, a family member, a teacher, or leader in the community. Remember, stress is very common – chances are that the person you talk to will also be experiencing stress in their lives. However, talking about a sensitive topic with someone that you don’t trust   may leave you feeling exposed and even more alone. Therefore, it is important to feel comfortable with the person you choose to talk with. If you don’t have a friend or family member who understands, look to others   who can listen. If you do not know where to go for this, don’t worry – in Section 3: Resources we will provide you with contacts @ BGSU. Get Involved! Connect with a group of others. In Section 3: Resources we   will give you list of campus groups to consider participating in as a way to meet new people and get social support, which is important in college!
    • Coping 3. Self Care When stressed, the first thing to do is be gentle with yourself and practice self-care: Exercise! Physical activity decreases stress. Commit to exercising regularly.   Eat Well. Eat fresh veggies, drink plenty of water; limit caffeine and alcohol intake.   Laugh! It decreases stress, soothes physical pain & improves your immune system.   Sleep. Get 8 hours a night. Set a bed time. Never do an all-nighter.   Friends. Choose your friends wisely. Surround yourself with people who lift you   up, not bring you down. If you cannot avoid stressful people, practice deep breathing! Say No. Know your limits and only accept the commitments you can keep.   Day-Timer. Schedule your week, plan ahead, avoid procrastination.   Time to Yourself. Find a quiet place for 10 or 15 minutes alone every day.   Organization. Keep your room, schoolwork and important papers in order.   Have Fun! Do an activity every day that you enjoy and are energized by, such as   listening to music, reading for fun, being in nature, watching a funny movie.
    • Coping 4. Clean Out “Stinking Thinking” Research has shown that thoughts effect our mood. Your thoughts DO have the power to MAKE you feel bad. So one of the best ways to CHANGE your feelings is to change your THOUGHTS. Here are some tips to avoid the most common ways that thoughts can make you feel bad: No all-or-none thinking: Avoid words like “always” & “never” try using “sometimes.”   Careful about catastrophizing: (e.g., “flunking a quiz will RUIN college, I will never   graduate, will never find a job, and will be homeless!”). Remind yourself it is just ONE quiz. Watch selective negative thinking: (e.g., instead of focusing on the positive, you   fixate on one thing that you don’t like). Try to focus on the positive & let go of the negative. Mind-reading DOESN’T work: (e.g., you come up with conclusions that someone   doesn’t like you based on no information). If you wonder, then ASK! We Are Not Good Fortune Tellers: You DON’T know what the   future holds! Telling yourself the worst possible outcome usually doesn’t help. It can make you feel nervous & discouraged. Instead, focus on the BEST outcome, and encourage yourself that you CAN do it.
    • Coping Shoulda, Woulda, Coulda – no way! Pushing yourself can be good – but these words   are red flags that you are being TOO HARD on yourself. Learn from your mistakes, don’t punish yourself for them. These words can lead to feelings of guilt and regret. Go easy on yourself. Stop Labeling Yourself. (e.g., instead of saying “I made a mistake” you say “I am a stupid   loser,” or “I am a jerk.”) Human beings all make mistakes. Getting down on yourself leads to low self-esteem, self-consciousness, and self-doubt. Try to give yourself the benefit of the doubt. Don’t Jump to “It’s ME!” Try not to blame yourself for any problem in the world. For   instance, getting a phone call that your younger sibling isn’t doing well in school and saying, “It’s my fault! It’s because I went away to school!” Try to tell yourself that there are many reasons people have bad days or make bad choices. We usually don’t have control over these things. Practice gratitude. Research shows that gratitude is one of the fastest ways to make   yourself feel better. Try starting & ending your day by saying the things that you are grateful for – nothing is too big or too small. Counter negative thoughts by using gratitude. Say THANK YOU. If your thoughts are getting particularly difficult, then make sure to seek out professionals or other support to talk out your thoughts and feelings. We will provide specific contact information in Section 3: Resources. Remember, you are not in this alone.
    • Coping 5. Relaxation & Meditation For some people, meditation can be a helpful way of coping with the stress of life. It can help promote feelings of peace and is an effective way to control your body’s reaction to stress. There are many ways to meditate. Here are a few examples:   Meditation: There are many kinds of meditation. Most involve sitting quietly yet   attentively & breathing deeply to clear your mind. Some involve the repetition of a word (or “mantra”). Meditating for 10 or 15 minutes daily can decrease your stress and help you cope better with your life. See Section 3: Resources for more information.   Progressive Muscle Relaxation: This is a technique that helps you relax your muscles by tensing them and then relaxing them in a particular order for a length of time. See Resources for instructions. Guided imagery/Visualization: Process of imagining yourself in a beautiful, relaxed,   or otherwise desired environment to decrease stress. See Resources for more information.   Deep Breathing: Don’t forget to BREATH when stressed! Taking 3 deep breaths can help you re-focus and slow down your heart rate to help you better deal with stress. There are also more advanced breathing techniques you can practice and use under stress. We have provided specific Resources about relaxation and meditation in Section 3
    • Coping: Wrap Up This concludes the 2nd section of our session. Only one more short section to   go! But first, let’s take a moment to review the information thus far. 1.  Coping is a process that is unique for everyone 2.  Know the signs that YOU are stressed 3.  There are many ways to cope. Focus on what is right for YOU 4.  Some suggestions for coping include: a.  Openness to Explore Options b.  Talking with Trusted Others c.  Self-Care d.  Clean Out ‘Stinking Thinking’ e.  Relaxation & Meditation Please remember that you can print off the slides at the end of the session. We encourage you to do so, as it may come in handy for you or for a friend during your time at BGSU. This brings us to the last section: Resources on Stress
    • Section 3: Resources
    • Resources As mentioned, there are many resources @ BGSU – and   beyond – to help support you. Remember, that we ALL get stressed, so know your resources! Some of these include:   1.  Personal friends, family members, mentors 2.  Self-help books in popular culture 3.  Learning and practicing skills to decrease your stress 4.  Resources on the BGSU campus The purpose of this section is to provide you a list of some of those resources – however, we encourage you to continue to explore. This is just a list to get you started!
    • Resources 1. Personal Resources In Section 2: Coping we suggested talking with others in your life. Here are some tips on things you may want to consider when approaching someone.   Talk with people in your life whom you respect and know you can trust.   Set a regular time with this person to discuss things that bother you. Structure is important so commit to a weekly or monthly date. (This can also be done successfully over the phone if needed).   Make sure to ask questions and to open up and share your feelings, fears, and/or concerns. Even if you don’t come up with any specific answer, you should find support, encouragement, guidance, and a sense of closeness with this person.
    • Resources 2. Self-Help Books in Popular Culture In Section 1 we mentioned how Olympians have managed their   stress in competition. You may consider learning more about these people and what they   do to manage stress. Many people have written books and/or have made movies. We suggest that you look for resources that best fit for   you. Perhaps seek out books/movies of a person with a similar stress (relationship, personal) or of a similar age. Remember, you are the best judge of what is healthy and encouraging for you. If something doesn’t feel right for you, it probably isn’t.
    • Resources Some book suggestions for Models on Handling Stress: Loehr, James E. (1998). Stress for Success. Three Rivers Press.   Hindle, Tim (1999). Reducing Stress. DK Adult.   Kabat-Zinn, Jon (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to   Face Stress, Pain, and Illness. Delta. Halberstram, David (1996). The Amateurs: The Story of Four Young Men and Their Quest for   an Olympic Gold Medal. Ballantine Books. Stowe, William A. (2005). All Together: The Formidable Journey to the Gold with the 1964   Olympic Crew. iUniverse, Inc. Crockett, Nan (2005). Breakaway Laughter: How to Lighten Up Despite it All. Vanderwyk &   Burnham. Snodgrass, Mary Ellen (2008). Beating the Odds: A Teen Guide to 75 Superstars Who   Overcame Adversity. Greenwood Press. Armstrong, Lance (2001). It’s Not About the Bike: My Journey Back to Life. Berkley Trade.   Check out more for yourself!  
    • Resources 3. Learning Relaxation Techniques to Decrease Stress There are many resources to learn techniques for decreasing stress, such as meditation, progressive muscle relaxation, guided imagery/visualization, and breathing exercises. Meditation:   Meditation online resources: http://www.how-to-meditate.org/ Guide to Meditation: http://www.medicinenet.com/script/main/art.asp?articlekey=46268 Progressive Muscle Relaxation (PMR):   Guide to PMR: http://www.guidetopsychology.com/pmr.htm PMR information on website: http://www.coping.org/growth/stress.htm Guided Imagery/ Visualization:   Guided Imagery online resource: www.guidedimagerydownloads.com/ Guided Imagery online resource:stress.about.com/od/generaltechniques/ht/howtoimagery.htm Deep Breathing:   Guide on Breathing Techniques: www.mentalhelp.net/ - click on the Stress Reduction link Guide for breathing at the end of website: www.coping.org/growth/stress.htm
    • Resources Additional Resources: For general information on stress reduction strategies, see the Mayo   Clinic website at: www.mayoclinic.com/health/stress/SR99999 Also included on the NEXT slide an example of a visualization you can   do when you are stressed.   We suggest that you print it out and try it later when you have uninterrupted time to work through it. It should take about 15 minutes.   When reading it, see if you can allow yourself to slow down, thoughtfully considering each phrase. We suggest that you read the visualization out   loud or tape record yourself reading it and then play back the tape when needed, or – even better - on a regular basis.
    • Resources Print this out and try this visualization exercise later. Sit comfortably and close your eyes during this exercise. I am going to ask you to “just notice” various things that happen inside your skin in your body. Your goal is to act as if you were watching a film or TV, that is, your goal is to “just notice” what is occurring in your body; it is not to change it, avoid it, or struggle with it in any way: it is just to notice it. Remember, you are watching a film or a TV. You are an audience member. You are not the director who controls what will be on the screen. Your role is not that of the editor who takes away scenes that he or she thinks should not be seen or experienced. Your role is not that of the producer, who finances the film and decides whether or not it will appear at all. Rather, your job again is just “to notice” what is actually shown on screen, what your body and mind provide you with. Now, I’d like you to notice your breathing- see how your breath comes into your body, streams down into your lungs and goes back out of your body again. Remember, do not change how you are breathing, but just notice how you do it. [This breathing observation continues for about 2 minutes.] If you find your mind drifting away to other things just gently bring it back to just noticing your breathing. [ Pause for about 10 seconds.] Now, I would like you to notice a bodily sensation that you may have right now. Maybe it’s a cramp, a tingling sensation, or pleasant “warmth” in a muscle. Perhaps it may be in your legs, your arms, your neck, or your back. What I would like you to do is to focus on that bodily sensation and without trying to stop it or alter it in any way, see whether the sensation stays the same or changes in any way. If it does change, just notice how it changes; if it does not change, notice that as well. [Continue for about two minutes.] If you find your mind drifting away to other things, just gently bring it back to just noticing your bodily sensations. [ Pause for about 10 seconds.] Now, I’d like you to imagine yourself walking through a quiet, comfortable valley that is green and lush. The sun is just how you like it and so is the temperature. As you ware walking through this valley, you see and hear a gentle stream and decide to walk over to it. You find a perfect spot and sit down by the stream. While sitting there, I’d like you to look into the stream and notice how the water flows gently and clearly along. Also, I’d like you to notice how a trail of leaves flows down the stream, gently passing you. On these leaves, I’d like you to place any thoughts that you have and let the leaves carry your thoughts down the stream, away from your sight. [During the five minutes of this part of the exercise, say things like, “If you find this difficult to do, that’s all right just put that thought, “this is difficult” on a leaf and let it float downstream, as well. If your mind wanders from the leaves and the stream, just bring it gently back to the leaves and place another thought on a leaf. If you are wondering whether or not you are doing the exercise “correctly”, place that thought on a leave and watch it go down the stream] Now, I would like you to picture this room in your mind, see where in the room you are sitting, and imagine what you will see when you open your eyes, and, when you are already, open your eyes. Take a moment to reflect on what this exercise was like for you. This “just noticing” exercise begins to show you how you can view and watch you thoughts and bodily sensations without having to alter them or stop them. Using this when you are stressed – or once a day – can help decrease your stress.
    • Resources 4. Resources On BGSU Campus There are many resources @ BGSU designed just for you!     Campus Groups   Study Centers   Counseling Resources We encourage you to make use of these great resources. Remember this is for YOU. Don’t be afraid to leave a situation if it is not right for you. Listen to and act upon your needs. Also, keep in mind that your needs may change over time, so be open to that too!
    • Resources GET INVOLVED! There are over 300 campus groups @ BGSU! Check out the Campus Activities website at: www.bgsu.edu/offices/sa/getinvolved/. Here are some groups: Academic Department Groups. Want to major in Geology? Why not get connected   with others in the Geology Club to learn more? There are OVER 50 academic groups on campus. Community Service Activities. There are many opportunities to help the community of   BG. You can work with animals, arts & culture, civic government, the courts, knitting for the needy, people with developmental disabilities, the environment, senior citizens, or the youth. Special Interest Organizations. Do you like reptiles? You can get involved with a   group of people who also like reptiles! You can join the Herpetarium Club (419-372-8564). Social Organizations. Want to join a sorority or fraternity? Check out more about each.   Sports Clubs. Do you play water polo or waterski? BGSU has clubs for this and many more   interesting athletic clubs!
    • Resources Diversity-Centered Resources @ BGSU You may also consider connecting with these diversity-centered resources*. To access this list and links for EACH organization, go to: www.bgsu.edu/offices/sa/cmai/page12471.html African People’s Association - Latino Networking Alliance −  Africana Studies - Latino Student Union −  Asian Community United - Library Multicultural Affairs Committee −  Black Student Union - LGBT Resource Center −  Caribbean Association - Multicultural Student Organization −  Chinese Students and Scholars Association - Native American Unity Council −  Disability Services - Office of Equity and Diversity −  Equal Opportunity Compliance Committee (EOC) - President’s Human Relations Commission −  Ethnic Studies - Project Search −  German, Russian, & East Asian Languages - Romance Languages −  Global Village - Saudi Student Organization −  India Student Association - SMART Program −  Japanese Club - Women’s Center −  La Comunidad - World Student Association −  LaMaison Francaise −  *NOTE: This is not an exhaustive list. For help locating a resource, email: cmal@bgsu.edu.
    • Resources NEED HELP WITH… STRESS FROM CLASSES? •  General Help with Classes. Check out the University Program for Academic Success (UPAS) at 419-372-8943 or www.bgsu.edu/offices/acen/upas/index.html. •  Difficulty with MATH? Contact the MATH & STATS TUTORING CENTER at 419-372-8009 or www.bgsu.edu/offices/acen/mastctr/. •  Difficulty with WRITING? Contact the WRITING CENTER at 419-372-2221 or www.bgsu.edu/offices/acen/writingctr/ •  Difficulty STUDYING? Contact the STUDY SKILLS CENTER at 419-372-8840 or www.bgsu.edu/offices/acen/studyskillsctr/ •  And don’t forget the LIBRARIANS – they are here to HELP! Phone: 419-372-2361 or www.bgsu.edu/colleges/library/infosrv/ref/ask.html •  Difficulty Choosing a Major? Check out the Office of Academic Enhancement: http://www.bgsu.edu/offices/acen for pre-major advising. •  Need a Job? Check out the Career Center website: www.bgsu.edu/offices/sa/career/index.html to find a job or internship on campus. •  Policy & Other Q’s? Check out the Advising website: www.bgsu.edu/offices/advising/ and ALSO www.bgsu.edu/offices/acen/page30599.html for last day to drop/ add classes, etc.
    • Resources Stress Clinic on Campus The Counseling Center offers a FREE service to BGSU students that is specialized for managing stress in college. In fact, much of what was discussed here was taken from these clinics. We STRONGLY encourage you to attend one by calling the BGSU Counseling Center at 419-372-2081. Call to attend any or all of the following clinics:   Free Your Mind – Change self-defeating thought patterns   Relax Your Body – Learn relaxation and meditation to decrease stress   Nurture Yourself – Self-care of your mind, body, and mood will be discussed   Improve Your Relationships – Learn ways to improve and enrich your relationships   Conquer Procrastination – Help do your best by conquering procrastination Counseling These counseling resources offer you FREE and confidential meetings with a psychologist to discuss personal issues, such as feelings of depression, anxiety, excessive stress or any other concern you may have. BGSU Counseling Center: 419.372.2081 (www.bgsu.edu/offices/sa/counseling/)   Psychological Services Center: 419.372.2540 (www.bgsu.edu/departments/psych/page31047.html)  
    • Resources Have Fun on Campus! Did you know that BGSU has… Poetry Readings. Weekly fiction and poetry readings on campus 7:30 pm Thurs @ Prout   Chapel. Check out: http://www.bgsu.edu/departments/creative-writing/read.html Film Series. Weekly FREE International Film Series at 7:30 pm on Thursday at the Gish Film   Theatre on campus. Check out: http://www.bgsu.edu/gish/page29698.html#1 Ice Skating. An ice rink with public skating. Check out: www.bgsu.edu/offices/sa/recsports/ice or   call 419-372-2264. Get some friends together and get on the ice! Musical Theatre. Musical performances every semester (this semester will be Raised in   Captivity, Godspell, Five By Ives, and A Christmas Carol). Tickets are $12 for students! Check out: www.bgsu.edu/departments/theatrefilm/page25765.html Art Events. Speakers, gallery exhibitions, as well as resources such as woodshops, resource   collections, an arts village and computer labs. See: http://digitalarts.bgsu.edu/art Go Falcons! And, OF COURSE, go watch the FALCONS play Football,   Basketball, Volleyball, Swimming, Diving, Hockey, Cross Country, Golf, Baseball, Gymnastics, Soccer, Softball, Tennis & Track… to name a few! Check out the Athletics website: bgsufalcons.cstv.com/index-main.html#00 GO FALCONS!!!
    • Resources: Wrap Up Way to go! This concludes our last section, Resources. Let’s review   the many places where you can seek support: 1.  Personal friends, family members, mentors 2.  Self-help books in popular culture 3.  Learning and practicing skills to decrease your stress 4.  Resources on the BGSU campus You will now be asked to complete a quiz on this section. Remember that you must earn a score of 80% correct in order to receive credit for participating. We encourage you to print off the slides of this once you have completed the quiz. It will not be accessible in this form once you close your browser, and this information may come in handy for you or for a friend during your time at BGSU!
    • Wrap Up We hope that the information you learned will help you or others you know while at college, and beyond. Remember that stress is a normal and expected part of life, especially in college! Don’t forget about the coping strategies you know, and have learned here. Use them! And don’t forget about the many resources available @ BGSU. We are here for you!
    • Wrap Up CONGRATULATIONS! You have completed College Coping: Managing Stress @ BGSU HOWEVER, NOW YOU MUST FINISH THE QUIZ IN ORDER TO RECEIVE CREDIT!!!!! ALSO, Remember that you have ONE MORE PORTION of the project to complete. You will be emailed at the end of the semester to complete a 30-45 minute online survey. If you complete the survey at the end of the semester you will receive:   1 Experimetrix credit for a total of 3 credits for participating in all 3 portions of this project. If you have any questions or concerns, please contact the principal investigator, Carol Ann Faigin (caprinc@bgsu.edu).