1. You must not rely on the information on this sheet as an alternative to medicaladvice fromyour doctor or otherprofessional healthcare provider.
If you have any specific questions about any medical matter you should consult your doctor or other professionalhealthcare provider. If you
think you may be suffering fromany medicalcondition you should seekimmediate medical attention fromthe Kean Counseling Center, located
in Dow ns Hall 127, T. 908-737-4850, counseling@kean.edu or Health Services, located in Dow ns Hall 126, T. 908-737-4880, Director Lori
Purw in lpurw in@kean.edu
Kean University’s
AToD Presents
Stress Busters Kit

2. You must not rely on the information on this sheet as an alternative to medicaladvice fromyour doctor or otherprofessional healthcare provider.
If you have any specific questions about any medical matter you should consult your doctor or other professionalhealthcare provider. If you
think you may be suffering fromany medicalcondition you should seekimmediate medical attention fromthe Kean Counseling Center, located
in Dow ns Hall 127, T. 908-737-4850, counseling@kean.edu or Health Services, located in Dow ns Hall 126, T. 908-737-4880, Director Lori
Purw in lpurw in@kean.edu
What is the Difference:
Stress VS. Anxiety
Response to a change (positive or negative) that
requires physical, mental, and emotional adjustment
The feeling of fear, worrying, and restlessness about
the future that may or may not happen that
negatively impact your day to day functions (work,
school, family, etc.…)
Can have several causes that usually happens
simultaneously
One specific cause of stress or future apprehension
that becomes debilitating
What it can look like
Pressure to complete an assignment by deadline Phobias that impede your day to day life
Pushing yourself to complete your workout Nervous rituals (excessive eating, under-eating,
pulling your hair, cutting yourself, over nail biting,
etc..)
Moving into a new home Inability to connect with others
Adjusting in a new country Hypervilegance and Paranoia
Managing time between family, school, and work Unconsciously trying to reduce anxiety through
repetitive behaviors
Mourning a death of a loved one Re-occurring flashbacks or nightmares
Nervous about job interview Anger Outbursts
Anticipating arrival of a baby Bouts of Depression
What it feels like
Pulse quickens Anxiety/Panic Attacks feel like you are having a heart
attack (tickle in chest, irregular heart rhythms…)
Breathe is rapid Feeling of losing control, or going crazy
Muscles become tense Breathing too fast, can lead to hyperventilating
Prolong stress can create lowered immune system Intrusive thoughts that don’t allow you to focus
Headaches Living in a constant state of tension
Brief Period of Sleeplessness Prolonged feeling apprehensive and dreads
Brief Period of Irritable mood Trouble concentrating
Prone to viral infections Mind drawing a blank
Frequent Colds/Flus Feeling dizzy
Depressed mood Prolong irregular bowel movements
Brief Irregular bowel movements Prolong insomnia
How can I cope

3. You must not rely on the information on this sheet as an alternative to medicaladvice fromyour doctor or otherprofessional healthcare provider.
If you have any specific questions about any medical matter you should consult your doctor or other professionalhealthcare provider. If you
think you may be suffering fromany medicalcondition you should seekimmediate medical attention fromthe Kean Counseling Center, located
in Dow ns Hall 127, T. 908-737-4850, counseling@kean.edu or Health Services, located in Dow ns Hall 126, T. 908-737-4880, Director Lori
Purw in lpurw in@kean.edu
Study Drugs: The Affects of Use
Currently the most popularly used study drugs used by college students are Adderall and
Ritalin. These drugs are incorrectly used to “improve” productivity, attention, and focus when
crunch time comes around to study for exams. While these drugs are used to medicate
individuals who struggle with ADD and ADHD, they are not only dangerous to be used without a
prescription but also illegal.
Involved Risks:
 For those without ADHD, these drugs are more likely to cause restlessness and euphoria
because these people already have enough dopamine.
 People who use these drugs only on occasion to study are much more likely to crash once
the drug has worn off.
Listen to soothing music Counseling
Take deep breathes Relaxation Techniques
Accept you can not control everything Exercise
Talk to someone Assertiveness Training
Get involved! Do something kind for someone else
or within your community
Develop Problem Solving skills
Exercise to your favorite playlist! Breathing techniques
Watch a favorite or new comedy Dietary Adjustments
Play/walk with your or someone else pet. Medication

4. You must not rely on the information on this sheet as an alternative to medicaladvice fromyour doctor or otherprofessional healthcare provider.
If you have any specific questions about any medical matter you should consult your doctor or other professionalhealthcare provider. If you
think you may be suffering fromany medicalcondition you should seekimmediate medical attention fromthe Kean Counseling Center, located
in Dow ns Hall 127, T. 908-737-4850, counseling@kean.edu or Health Services, located in Dow ns Hall 126, T. 908-737-4880, Director Lori
Purw in lpurw in@kean.edu
 The crash can cause exhaustion and depression because the body's energy supplies and
dopamine have all been used up.
 Study drugs have short-term risks like increased blood pressure, increased heart rate,
nervousness, and insomnia.
 According to the National Institute on Drug Abuse, Adderall can cause hallucinations,
impulsive behavior, paranoia, and irritability.
 Misusing prescription drugs, with or without a prescription, is illegal, as is passing out
these substances to others.
 Using study drugs is the potential for dependence and addiction. Addiction can lead to
the health conditions mentioned above, as well as more serious consequences, namely
death.
Source: http://www.huffingtonpost.com/her-campus/dangers-of-study-drugs_b_2978867.html
Online Resources to reduce your stress and help you study!
 (Playlists) http://www.doesntdefineme.com/playlists
o Music is proven to improve focus and alleviate stress. This website created five
unique Spotify playlists to help you study. You can choose from a wide array of
music – from calm, soothing sounds to songs with energizing beats.
 (Coloring Book) http://www.doesntdefineme.com/stressbusting-coloring-sheets
o Adult coloring books have become all the rage recently – and with good reason. It
helps relieve the "flight or fight" response that stress creates in the brain by
stimulating other areas of the brain that help people think more clearly. You can
use the sheets in between studying for finals to shake off any mounting tension.
 (Guided Meditation) http://www.doesntdefineme.com/guided-meditation
o Meditation clears away information overload, improving overall cognitive abilities,
increasing concentration, and expanding memorization skills.

5. You must not rely on the information on this sheet as an alternative to medicaladvice fromyour doctor or otherprofessional healthcare provider.
If you have any specific questions about any medical matter you should consult your doctor or other professionalhealthcare provider. If you
think you may be suffering fromany medicalcondition you should seekimmediate medical attention fromthe Kean Counseling Center, located
in Dow ns Hall 127, T. 908-737-4850, counseling@kean.edu or Health Services, located in Dow ns Hall 126, T. 908-737-4880, Director Lori
Purw in lpurw in@kean.edu
 (Yoga) http://www.doesntdefineme.com/desk-yoga
o These easy yoga positions can be practiced almost anywhere, even in the library.
Yoga benefits you by calming your mind and aiding with any bouts of insomnia
you may be experiencing. Practicing mindfulness through yoga also results in
higher serotonin levels — the happiness hormone.
o Fit-To-Be-Kean hosts Yoga sessions on Tuesdays and Fridays from 12:30 p.m. to
1:30 p.m. in D169!
 (APPS) http://www.doesntdefineme.com/stressbusting-apps
o This website curated a list of (FREE) apps to further help you alleviate stress and
improve focus. These apps can help combat anxiety and even help you organize
your study schedules in a fun and easy way.
What are some ways you cope with Stress?
1.
2.
3.
4.
5.
6.
7.

6. You must not rely on the information on this sheet as an alternative to medicaladvice fromyour doctor or otherprofessional healthcare provider.
If you have any specific questions about any medical matter you should consult your doctor or other professionalhealthcare provider. If you
think you may be suffering fromany medicalcondition you should seekimmediate medical attention fromthe Kean Counseling Center, located
in Dow ns Hall 127, T. 908-737-4850, counseling@kean.edu or Health Services, located in Dow ns Hall 126, T. 908-737-4880, Director Lori
Purw in lpurw in@kean.edu
Snacks to fuel your study sessions!
Lack of time and preparing for an exam can equate poor nutrition! Instead of
reaching for that sugary caffeinated drink, try the following easy to make
snacks to power through those study sessions!

7. You must not rely on the information on this sheet as an alternative to medicaladvice fromyour doctor or otherprofessional healthcare provider.
If you have any specific questions about any medical matter you should consult your doctor or other professionalhealthcare provider. If you
think you may be suffering fromany medicalcondition you should seekimmediate medical attention fromthe Kean Counseling Center, located
in Dow ns Hall 127, T. 908-737-4850, counseling@kean.edu or Health Services, located in Dow ns Hall 126, T. 908-737-4880, Director Lori
Purw in lpurw in@kean.edu
Sleep is vital to your mental and physical health!
A good night’s rest is essential for your overall physical and mental health.
Unfortunately, stress can rob us from the precious zzz’s that helps us to be the
successfulstudents that we are. Check out these tips on how you can get back the
restorative sleep you deserve.
 Turn off those electronics one hour before you sleep. Although this is
extremely hard for us to do, the glow from our T.V., phones, and/or games
over stimulates our brains, tricking us into believing its “daytime” when we
should be asleep. You’ll be more restful for it!
 Avoid caffeine or sugary foods/drinks before bedtime. These can keep you
awake and create a crash that will prevent you from having a restful sleep. If
hungry have a handful of nuts (with a decaffeinated tea if you like) that not
only will be filling, but promote the production of melatonin, a brain
chemicalthat helps you sleep.
 Journal before bedtime if your mind can’t shut off! Because we are the busy
people that we are, we have so much going on our minds. Try writing
everything down before going to bed so that way your mind will not feel the
need to hold on to memorizing your to-do list but instead make room for
new connections to be made,ahem important answers to your exam.
 Progressive muscle relaxation can work wonders and is easy to do! While in
bed, starting from your toes to your face,tense each part of your body’s
your muscles for 5 seconds,then release.Doing this can help you relax
muscles into a blissful sleep.
 Consider getting an aromatic diffuser or oil burner. Certain blends of natural
oils like lavender, chamomile,and rosemary are said to have “calming”

8. You must not rely on the information on this sheet as an alternative to medicaladvice fromyour doctor or otherprofessional healthcare provider.
If you have any specific questions about any medical matter you should consult your doctor or other professionalhealthcare provider. If you
think you may be suffering fromany medicalcondition you should seekimmediate medical attention fromthe Kean Counseling Center, located
in Dow ns Hall 127, T. 908-737-4850, counseling@kean.edu or Health Services, located in Dow ns Hall 126, T. 908-737-4880, Director Lori
Purw in lpurw in@kean.edu
properties that encourage sleep. Take some deep breaths while lying down
in bed, and just let your senses drift of to dreamland.
What does your bedtime routine look like?
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What are some areas you can improve on?
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9. You must not rely on the information on this sheet as an alternative to medicaladvice fromyour doctor or otherprofessional healthcare provider.
If you have any specific questions about any medical matter you should consult your doctor or other professionalhealthcare provider. If you
think you may be suffering fromany medicalcondition you should seekimmediate medical attention fromthe Kean Counseling Center, located
in Dow ns Hall 127, T. 908-737-4850, counseling@kean.edu or Health Services, located in Dow ns Hall 126, T. 908-737-4880, Director Lori
Purw in lpurw in@kean.edu
Journal Away Your Stress!
What is on your mind?
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