Tips For Managing Stress

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Tips For Managing Stress

Did you know that stress can impact you physically? Do you need tips for de-stressing?

This workshop will introduce you to the causes of stress; the physical & mental effects of stress and ways to de-stress both quickly & in the long run.

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  • Sleep 7 hour a night set up a sleep schedule where you go to bed and wake up around the same time every day eat well and take time to relax……
  • Tips For Managing Stress

    1. 1. Stress Management Presented by Sarah Spence-Staulters
    2. 2. Agenda • Academic Support - Services & Resources – What is it? What is available? • The Pieces of Academic Success • What are Some Causes of Stress • Physical and Mental Effects of Stress • Quick and Easy Ways to De-stress Anywhere • References for Longer Term De-stressing
    3. 3. The Pieces of Academic Success Rationale Essay Academic Research
    4. 4. Learning Coaches & Content Tutors • One-to-one appointments in person or via phone, e-mail, Internet, etc. • Workshops (online & onsite) • Small group assistance (online & onsite) • Online Content Area Tutoring – Smarthinking (www.esc.edu/smarthinking) Online Support • ANGEL Community Group - NEC Academic Support http://www.esc.edu/ole •Log in with your MyESC Username & Password •A self-paced or credit-bearing study & resources - http://AcademicEye.pbworks.com • On Facebook - NEC Academic Support & Student Services Academic Support @ NEC Services & Resources Helping You Connect the Pieces for Academic Success
    5. 5. What is a learning coach? A learning coach is someone who provides academic support to students in one-on-one or small group settings in all areas of the writing process and related study skills strategies including time management, organization, reading efficiency, developing a study plan, goal setting, critical thinking, library research skills, note-taking, and learning styles. Sarah Spence-Staulters is located in Latham working with Schenectady & Latham/Albany students Her hours are: Mondays – 3pm- 7:30pm Wednesdays – 3:00pm-7:30pm Fridays - 9am- 4pm Contact Sarah to make an appointment : (518) 783-6203 ext 5992 or Sarah.Spence-Staulters@esc.edu ____________________________________________________________________________________________________ Kate Stockton is located in Latham working with Johnstown & Latham/Albany students Her hours are: Mondays - 4:00pm-7:30pm Wednesday - 4:00pm-7:30pm Thursdays - 4:00pm-8:00pm Contact Kate to make an appointment : (518) 783-6203 ext 5992 or Kate.Stockton@esc.edu Mary Sanders-Shartle is located in Saratoga working with Saratoga & Queensbury students Her hours are: Mondays – 12pm-2pm Wednesdays – 3pm-6pm Thursdays 4pm-6pm Contact Mary to make an appointment : (518) 587-2100 ext 2827 or Mary.Sanders-Shartle@esc.edu ____________________________________________________________________ Meet the Learning Coaches
    6. 6. What Is Stress? • Stress can be defined as our mental, physical, emotional, and behavioral reactions to any perceived demands or threats.
    7. 7. What are some of the things that stress you out?
    8. 8. Stress is natural we all feel it and we all need a it, but unmanaged stress can be harmful.
    9. 9. School The World In General! Work Family External Stressors
    10. 10. Internal Stressors Fears Things that are out of our control Time Pressures Things that are unpredictable Worrying about what you can accomplish
    11. 11. What happens to your body when you stress
    12. 12. Inside your Body The reactions to stress are a chemical created by your body to prepare you to be ready to protect your self. It is not always in your control.
    13. 13. Some Physical Side Effects • Headache • Back pain • High blood pressure • Decreased immunity • Stomach upset • Sleep problems • Your heart might race • Your hands can become sweaty and clammy • Rapid breath • Jaw tightens • You may become lightheaded
    14. 14. Some Mental Signs and Symptoms • Anxiety • Restlessness • Worrying • Irritability • Depression – Sadness • Anger • Feeling insecure • Lack of focus • Burnout • Forgetfulness •your mind may go blank or •alternatively your thoughts might race wildly • You might have thoughts about making a mistake or •looking ridiculous in front of your peers.
    15. 15. Some Long-term Effects of Stress • Chest pain • Heart disease • Heart palpitations • High blood pressure • Depression
    16. 16. How do I find out how stressed I am? • How Stress are you? http://www.arc.sbc.edu/stressquiz.html • Are you burned out? http://www.mindtools.com/pages/article/newTCS_08.htm
    17. 17. http://www.youtube.com/watch?v=J7Y6WXioVnw&feature=player_embedded
    18. 18. Some Long Term Ways to Distress
    19. 19. Increasing Your Resilience • Getting good nights sleep • Eating well • Be aware of caffeine intake • Taking time to relax • Exercise • Be positive • Laugh out loud often • Meditation and Yoga
    20. 20. Keep Moving The way your joints get the oxygen rich blood that they need is to keep moving. This will help you from getting sore when you sit for long periods of time.
    21. 21. Some Simple Chair Yoga
    22. 22. Deep Breathing
    23. 23. Mediation http://www.mayoclinic.com/health/meditation/MM00623 http://www.mayoclinic.com/health/art-therapy/MM00654
    24. 24. Try not to fall Back into bad habits Remember:
    25. 25. Stress Management Having a plan to reduce stress! Be able to recognize when you are stressed Accept the fact that taking time to “de-stress” IS being productive and you MUST take the time Try to Increase your Resilience: Getting good nights sleep, Eating well, Be aware of caffeine intake, Taking time to relax, Exercise, Be positive, Laugh out loud often, Meditation and, Yoga  Try some universal stress relievers: Deep breathing, finding a quiet place, relaxing music find time to do the things you enjoy. Find out what works for you!
    26. 26. If you Find that You need More help Here Are Some Places to Find it. Free For Empire Students : • Talk one2one 1-800-756-3124 or www.studenttalkone2one.com Some other websites that might be helpful… • http://www.uhs.uga.edu/stress/wellnesslifestyle.html • http://www.esc.edu/esconline/across_esc/academicsupport.nsf/db1a77fb2f6 bcf2085256bfa005466b0/3ffa4000d2ebadf5852574b400753db5?OpenDocum ent • http://necacademicsupport.pbworks.com/General-Study-Skills-Strategies
    27. 27. References Mayo Clinic (Feb.2009) Stress symptoms: Effects on your body, feelings and behavior. Retrieved August 2,2010, from http://www.mayoclinic.com/health/stress-symptoms/SR00008_D Burn out self test Mind Tools Ltd, 1995-2010, All Rights Reserved http://www.mindtools.com/pages/article/newTCS_08.htm Stress Management Workshop http://students.georgiasouthern.edu/counseling/workshop/stress/stress0 3.html
    28. 28. Fall 2010 Workshop Schedule Sept. 20 Start the Term Right 27 Time Management 29 Start the Term Right Oct. 4 Navigating the ESC Websites 6 Critical Thinking 8 Introduction Library Skills ( 10am-11am ) 13 Navigating the ESC Websites 14 Time Management 18 Critical Thinking 20 Reading More Efficiently 25 Leveraging Your learning Style 28 Unblock the Writing Experience Nov. 1 Reading more Efficiently 3 3 Introduction to Library Skills 8 Unblocking the Writing Experience 17 Stress Management 19 Time Management (10am-11am) 22 Resume and Cover Letter Writing Dec. 1 Stress Management 6 Ending the Term Right 8 Ending the Term Right 9 Writing a Rational Essay 13 Stress Management 20 Resume and Cover Letter Writing
    29. 29. Please give us your feedback at: Thank you for attending tonight's workshop If you would like to view this worship again to refresh your memory or just for fun please visit: www.necacademicsupport@pbworks.com

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