1. TABLE OF CONTENTS
Notes for the Facilitator
Welcome and Introduction to the Workshop
Stressing out!
Coping with the Effects of Stress
Surviving College
Stop, Meditate, and Listen
Workshop Summary
Appendices
A. Handouts
B. Background Information
C. Resources

2. NOTES FOR THE FACILITATOR
Purpose
This Stress Management workshop is designed to target 10-30 college
students to educate them on stressors, effects of stress, and various
coping mechanisms. The material is based upon research conducted to
discover what health topics are of greatest interest to college students.
The data yielded that the majority of students (63%) wanted to learn
about stress management and relaxation. The hope is that through this
workshop students will learn how to properly identify and manage
stress.
Time Frame
The following timeline applies to a workshop that lasts for
approximately one hour—it can vary based upon the number of
participants and level of discussion.
I.
Welcome and
Introduction
II. PowerPoint: Visual
III. Survey
IV. PowerPoint: Stress
V. Activity: Stress Bingo
VI. PowerPoint: Coping
VII. Video: Surviving College
VIII. Trivia
IX. Activity: Meditation
X. Conclusion
TOTAL WORKSHOP
5 minutes
3 minutes
10 minutes
5 minutes
10 minutes
5 minutes
3 minutes
5 minutes
10 minutes
4 minutes
1 HOUR

3. Preparation
In order to better prepare you to give this presentation please
refer to Appendix A, Survey Instrument A. This describes the topic
selection process and the research behind the choice of Stress
Management and Relaxation. Additional information regarding this
program in its entirety is located in Appendix B, background research
section of this training manual.
Be sure to identify the setting of this program, whether it will be
done in a classroom or larger area based upon the number of
participants. This particular workshop is designed for a class of no more
than 30 students. However, if you choose to expand upon this program
it is suggested to create advertisements in order to boost participation.
Sample advertisement is located in Appendix A.
The following materials will be needed to conduct this workshop:
Supplies






Computer with PowerPoint capabilities
Printing supplies: Paper and ink
Stapler
Pencils (30)
Bingo cards (30)
Prizes:
o Smiley face water bottles
o Stress-relief balls
o Candy
o Frisbees
 Upbeat attitude!

4. Welcome and Introduction to the Workshop
Materials
 Survey Instrument A
 Pencils
1.)
Purpose of the Lesson
The purpose of this workshop is to provide college students with skills
to address and cope with stressors that arise while in school. The lesson
is based on a research project conducted by Shana Petriello, which
examined the health topics of greatest interest to college students. A
random sample of Curry College students was analyzed and data
showed that students were most interested in learning about Stress
Management and Relaxation.
Survey Instrument A Results
Sexual Health
18%
18%
64%
Responsible use of
Alcohol
Stress
Management and
Relaxation

5. 2.)
Classroom Environment
This workshop is based on the interests of college students, therefore
highly personalized to this audience. Students will be able to discuss
what causes their stress and the ways in which they cope in a safe and
open forum. This classroom will be an environment of mutual respect
for the next hour—where students can feel secure in speaking freely
and sharing opinions without fear of judgment.
3.)
Schedule
Schedule
I.
II.
III.
Introduction
Stressing Out
Effects of Stress
a. ACTIVITY
IV. Surviving College
V. Stop, Meditate, and Listen!
VI. Conclusion
4.)
Icebreaker!
Facilitator introduces him/herself and what stresses you out.
Ex.) My name is Amy and teaching this lesson stresses me out!
Have students introduce themselves and also encourage them to
share what it is that stresses them out.

6. Stressing Out!
Materials
 Computer with PowerPoint
 Survey Instrument B
 Pencils
1.)
Goal
The goal of this section is to provide students with the tools to
acknowledge their personal levels of stress. This segment will recognize
and review the stressors students had discussed during the icebreaker
activity and give students time to assess their stress levels.
2.)
PowerPoint Part I—Visual Imagery
The visual imagery section of this presentation can either be completely
visual or guided by the facilitator.
OPTIONAL:
If guided here is a suggested script to follow:
What stresses you out? Some ideas you had mentioned include school
work, family, graduation, homework, grades, studying, work piling up,
work, money, relationships—you feel like you don’t have enough time!
And it makes you want to scream! Then you eat, and eat, and eat, and
eat, and eat, you cry, and you drink, and you drink, then you eat some
more, you feel anxious, maybe have an upset stomach, you cry some
more, perhaps you smoke, or just feel like sleeping! And you just want to
MAKE IT STOP!

7. 3.) Survey
At this point administer Survey Instrument B, Appendix A-2. This is a
Stress Survey Questionnaire adapted from the University of Scranton.
Although lengthy, it is a useful tool to analyze what causes stress in the
lives of students and helps individuals to identify how much stress is
generated. This provides students with the ability to identify and rate
life stressors and coping mechanisms.

8. Coping with the Effects of Stress
Materials





Computer with PowerPoint
Stress Bingo Cards
Pencils
Coping Mechanisms Handout
OPEN Bookmark
1.)
Goal
The goal of this section of the workshop is for students to be able to
identify a stressor and differentiate between positive and negative
stress. Additionally, at the conclusion of this section students will
demonstrate the ability to identify at least three effects of stress and
three methods of coping with stress.
2.)
PowerPoint Part II: Stress
As previously discussed there are many things that can trigger stress.
Stressor is the term used to describe a stimulus that causes stress. For
example, for many of you homework and exams cause stress, therefore
homework and exams are both stressors.
Contrary to popular belief positive stress DOES exist! We are all familiar
with negative stress, which is called DISTRESS. Positive stress is called
EUSTRESS—this is the stress that gives you a sense of urgency to get
something done!

9. Activity: BINGO-Effects of Stress
See Appendix A-3
This activity presents an opportunity to talk about reasons behind each
effect of stress and why they can be harmful to an individual’s wellbeing.
PowerPoint Part III—Coping
At this point you can engage the audience. Facilitate discussion on
different ways the students choose to relieve their stress. Start with
your own example that way the students feel comfortable in sharing
and understand the model to follow.
Ex.) “When I am stressed out I like to clean and listen to music, it boosts
my mood to feel organized.”
Administer Handout—CBU School of Business Coping Mechanisms
See Appendix A-4
This handout reviews several ideas for different coping mechanisms,
breaking it down into seven categories: Useful Activities, Mental,
Physical, People, Spiritual, Quiet/Alone Time, and Other.
Administer Handout—OPEN bookmarks
See template Appendix A-5
Review the meaning of OPEN: ORGANIZE, PLAN, EXECUTE, NEXT!
This is a useful strategy that can be implemented when you feel like
you do not have enough time to take a break and commit to an
effective coping mechanism. This is an example of a time management

10. technique. Organize what it is you have to do—collect all assignments.
Plan and prioritize which assignments need to be done first or will
require the most work or time. Break it down into smaller more
attainable goals—it will keep you from becoming too overwhelmed,
instead of looking at a huge task, you will see small step-by-step tasks
you can check off as you go. Execute is the action step; this is where
you put your plan to work! After that you can move on the the NEXT
task!

11. Surviving College
Materials
 Computer with Internet capabilities
 Youtube.com
Link: http://www.youtube.com/watch?v=eEz9M8GV_E0&feature=youtu.be
OPTIONAL: Use this as a tool to recognize stressors in
college setting. This media clip is an alternative way to
suggest and encourage health coping mechanisms to
deal with stress.
1.) Video
Uses visual learning style to solidify main points:
 Prioritize
 Manage time
 Organize then plan
 Rest
 Dump bad vibes
 Maintain open communication

12. Stop, Meditate, and Listen!
Materials
 Computer with Internet capabilities
 Youtube.com
1.)
Goal
The overall goal for this activity is to teach students deep breathing
techniques and the art of meditation. After this ten minute relaxation
exercise the expected outcome will be relaxed and refreshed students.
2.) Activity—Meditation
 Initiate the meditation exercise by encouraging students to close
their eyes, turn off lights, close door, create comfortable and
quiet environment.
 Instruct students to breathe deeply and think of their favorite
quiet place.
 Begin music and create quiet example of meditation.
 At conclusion encourage students to slowly open eyes, warn that
the lights will be turned back on, etc.
OpTIONAL: Ask how it made them feel? More relaxed? At ease? Refreshed?
 Provide information on FREE ipod/iphone app!
o “ Relaxing sounds of nature”
(help w/ mediation relaxation sleep and spa)

13. WORKSHOP SUMMARY
Introduction
10 minutes
What stresses you out?
Survey says: “Approximately 64% of peers wanted to learn more about Stress Management and
Relaxation!”
Stressing Out!
10 minutes
a. Examples that cause stress: Family, graduating, grades, homework, money, lack of time
b. Survey: Stress Questionnaire—examined stressors, ranking from no stress to hardcore stress
Effects of Stress
15 minutes
a. Stressor: stimulus that causes stress
b. Effects are individualized
 Ex.) Rapid heartbeat, Teeth grinding, Memory problems, Depression, Insomnia, etc.
c. Eustress vs. Distress
 Eustress = positive stress (creates a sense of urgency)
d. ACTIVITY: STRESS BINGO Identifying different effects of stress as discussed in lecture
e. DISCUSSION: How do YOU manage stress?
 CBU School of Business Handout: Stress Coping Mechanisms
i. Activities, Physical, Mental, Spiritual, People, Quiet/Alone time, Other
f. OPEN Method: Organize, Plan, Execute, Next!
Surviving College
10 minutes
a. Video: http://www.youtube.com/watch?v=eEz9M8GV_E0&feature=youtu.be
b. Trivia & Prizes to review key points
Stop, Meditate, and Listen
10 minutes
a. Deep breathing exercises—in through the nose and out through the mouth
b. Video: http://youtu.be/MtqeomC_0ko
Conclusion
a. Take Away Points:
1.) Know your stressor
2.) Identify what’s happening because of it
3.) Breathe through it
4.) Match a management technique to it
5.) Remain OPEN!
Freedom is knowing that every moment you have a choice.
5 minutes

14. APPENDICES
A. Handouts
Survey instrument A………………………………………………………Appendix A-1
Survey instrument B………………………………………………………Appendix A-2
BINGO-Effects of Stress…………………………………………………Appendix A-3
Coping Mechanisms Handout………………………………………..Appendix A-4
OPEN bookmark……………………………………………………………Appendix A-5
Sample advertisement……………………………………………..……Appendix A-6
Workshop evaluation………………………………………………..….Appendix A-7
PowerPoint…………………………………………………………………..Appendix A-8
B. Background Information for Facilitator
Research Abstract
Social Diagnosis
Epidemiological Diagnosis
Behavioral and Environmental Diagnosis
Educational and Organizational Diagnosis
Administration and Policy Assessment
Implementation
Evaluation
C. Resources

15. PLEASE DO NOT PUT YOUR NAME!!! THANK YOU!
Please Identify the appropriate response:
GENDER:
Male
Female
Other
AGE: ________
YEAR: Freshman
Sophomore
Junior
Senior
RACE: _________________________________
Please choose one of the three topics below based on which one you would be most
interested in learning about:
______ Sexual Health/Responsibility
______ Responsible use of Alcohol
______ Stress Management and Relaxation
Please choose five topics from the list below, ranking them 1-5
(1 being your first choice to learn about and 5 being your last choice)
______ Nutrition
______ Physical Activity/Exercise
______ Tobacco Control/Quitting
______ Marijuana and OTC (Over the Counter) Drugs
______ Prescription Drug Use
______ Sexual Health/Responsibility
______ HPV (Human Papilloma Virus)
______ Dating Violence/Healthy Relationships
______ Injury Prevention
______ The Common Cold/ Flu prevention strategies
______ Homesickness
______ Body Image and Eating Disorders
______ Depression/Anxiety
______ Responsible use of Alcohol
______ Stress Management and Relaxation
A-1

16. Thank you for your time! I look forward to working with you in the future! 
A-2
PLEASE DO NOT PUT YOUR NAME ON THIS SURVEY!
Thank you for taking part in this research.
1. Age: ______________
2. Gender:
Male
Female
3. What year are you?
Freshman Sophomore
Other
Junior
Senior
4. Do you have a job? YES
NO
If yes to question 4 is it Full-time or Part-time? ___________________________
5. What is you major? _________________________________________
6. How many credits do you have this semester?
Under 16
16-18
Over 18
Are you a commuter or resident? ____________________
7. Rate Each Source of Stress
Roommate(s)
No stress
Slight stress
Average
Above average
Hardcore
Living away from home
No stress
Slight stress
Average
Above average
Hardcore
Money
No stress
Slight stress
Average
Above average
Hardcore
Job
No stress
Slight stress
Average
Above average
Hardcore
Grades
No stress
Slight stress
Average
Above average
Hardcore
Workload/Classes
No stress
Slight stress
Average
Above average
Hardcore
Family
No stress
Slight stress
Average
Above average
Hardcore
Friends
No stress
Slight stress
Average
Above average
Hardcore
Health
No stress
Slight stress
Average
Above average
Hardcore

17. Sport
No stress
Slight stress
Average
Above average
Hardcore
Tests/Exams/Papers
No stress
Slight stress
Average
Above average
Hardcore
Relationship (boyfriend/girlfriend) or marriage
No stress
Slight stress
Average
Above average
Hardcore
Not enough time
No stress
Slight stress
Average
Above average
Hardcore
Not being happy
No stress
Slight stress
Average
Above average
Hardcore
Do you work well under stress?
YES
NO
8. Rate your personal level of stress in your life on average:
No stress
Slight stress
Average
Above average
Hardcore
9. How do you feel at your present level of stress? (Check all that apply)
___ Hostile
___ Panicked
___ Irritable
___ Anxious/worrying
___ Focused
___ Unusually emotional
___ Tired
___ Headache
___ Insomnia
___ Loss of appetite
___ Cravings (food, i.e. chocolate)
___ Nausea/upset stomach

18. 10. Are you comfortable at your present level of stress?
YES
NO
11. How do you deal with stress? (Check 5 that you engage in the most)
___ Exercise
___ Talk to friends
___ Listen to music
___ Sleep
___ Eat
___ Not eat/diet
___ Work
___ Read
___ Hobby/project (ex. Clean, play guitar)
___ Alcohol
___ Herb/home remedies (ex. Ginseng)
___ Drugs
___ Smoking (tobacco products)
12. How effective do you find your present coping mechanisms?
Not at all
Slightly
Okay
Good
COMMENTS:
THANK YOU FOR YOUR PARTICIPATION! 
*Adapted from Stress Survey Questionnaire
http://www.cs.uofs.edu/~beidler/cilit/q99/knueven.html
Excellent

19. A-4
STRESS COPING MECHANISMS
This list was compiled by the MBA OB Class at CBU School of Business in the Spring 2006 Semester
Useful Activities
-Cook
-Organize home/office
-Clean
-Laundry
-Yardwork/garden
-Shower
Mental
-Reading (escapist/trashy)
-Listen to music
-Watch junk TV
-Watch movies
-Creative writing
-Word games and puzzles
-Other puzzles
Physical
-Exercise
-Sports (participate)
-Outdoor Exercise (bike riding,
etc.)
-Hunting/camping
-Risky sports/activities
Spiritual
-Devotions/prayer
-Yoga
People
-Talk with friends
-Visit with friends
-Talk with a friend who has
more problems than I do
-Play with children
-Write letters to family (very old
or very young)
-Indoor games (cards,
monopoly, etc.)
-Volunteer work
Quiet/Alone Time
-Hunting/camping
-Drive
-Sleep
-Vegetate
Other
-Creative/ crafts
-Go OUT to dinner
-Play with pets
-Shopping
-Idle internet surfing
-Electronic games

21. A-5
“Freedom is knowing that
every moment you have a
choice.”
Organize
Plan
Execute
Next!
“Freedom is knowing that
every moment you have a
choice.”
Organize
Plan
Execute
Next!

22. A-6
Stress Management and Relaxation
Student Workshop
HOW TO MANAGE STRESS
Facilitator: Shana Petriello
Date: April 23, 2012
Time: 1:00pm to 2:00pm
Place: Curry College—Hafer Building Room 214
Open to all students: 30 seats available—first come, first serve!
Do you feel stressed out?
Are finals taking a toll on you?
Does your schedule feel overwhelming?
Please join us for a brief workshop which will touch upon what causes
stress, ways to manage stress, and even practice some relaxation
techniques!
Hope to see you there!

23. Workshop Evaluation
A-7
Thank you for participating! Your feedback is important to us! 
Year in college (Freshman, Sophomore, etc.):
_________________________________________
1.) Was this information useful to you?
2.) Was this information relevant to college students?
YES
YES
NO
NO
3.) What was the most important piece of information you learned
today?
4.) Are there any ways in which this workshop could have better
addressed your needs?
Please explain:
5.) Other questions, comments, concerns, or suggestions:
Thank you!