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This is the 7th study skill for the year.

This is the 7th study skill for the year.

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  • 1. STUDY SKILL #7 Stress Management
  • 2. TAKE THE STRESS TEST Do any of these apply to you?
  • 3. WHAT IS STRESS?
    • Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.
    • The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes) or external (loss, tragedy, change).
  • 4. TYPES OF STRESS
  • 5. EUSTRESS
    • Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished .
  • 6. DISTRESS
    • Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.
  • 7. STAGES OF STRESS
  • 8. ALARM STAGE
    • As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.
  • 9. EXAMPLES
    • Cardiac - increased heart rate
    • Respiratory - increased respiration
    • Skin - decreased temperature
    • Hormonal - increased stimulation of adrenal genes which produce an adrenal rush.
  • 10. RESISTANCE STAGE
    • During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.
  • 11. EXAMPLES
    • Tearfulness
    • Fear
    • Anxiety
    • Panic
    • Guilt
    • Agitation
    • Depression
    • Overwhelmed.
  • 12. EXHAUSTION STAGE
    • During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.
  • 13. EXAMPLES
    • Digestive disorders
    • Withdrawal
    • Headaches
    • Tension
    • Insomnia
    • Loss of temper
  • 14. Suggestions for Your Stress Quiz Responses
  • 15. If you said yes to many work stressors , you might consider one of the following…
    • Consult with a counselor about time management and/or priority setting
    • Seek out a tutor or other study skills help
    • Talk to the career center about work style
  • 16. If you said yes to many people stressors , you might consider one of the following…
    • Talk to a friend, RA or counselor about the problem
    • Go to a program on assertiveness training and/or conflict
    • Take an interpersonal communication class
  • 17. If you said yes to many mind stressors , you are experiencing a lot of internally generated stress.
    • Information or counseling on self talk, irrational beliefs and reinterpretation might be a good place to start.
  • 18. If you said yes to many body stressors , then try the following…
    • Exercise regularly
    • Choose healthy foods
    • Change your environment (lighting, space, etc.)
    • Reduce or eliminate caffeine, nicotine and alcohol intake
    • Get enough sleep
  • 19. I’M IN CONTROL DISTRESS RELIEF STRATEGIES Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries. Most worries are either passed on to us by another or conjured up in our imagination.
  • 20.
    • GET PHYSICAL
    • Relax neck and shoulders
    • Take a stretch
    • Get a massage
    • Exercise
    • GET MENTAL
    • Count to 10
    • Control your thoughts
    • Fantasize
    • Congratulate yourself
    • Ignore the problem if appropriate, after evaluation
    • Perform self maintenance
    • Talk to a counselor
    DISTRESS RELIEF STRATEGIES
  • 21. DISTRESS RELIEF STRATEGIES
    • GET SPIRITUAL
    • Meditate
    • Pray
    • Remember your purpose
    • DEVELOP NEW SKILLS
    • Prioritize daily tasks
    • Learn something
    • Practice a hobby
    • USE YOUR BODY AND MIND TOGETHER
    • Take a break
    • Get hug therapy
    • Try progressive
    • relaxation
    • Try yoga
    • Try aroma therapy
    • Laugh