This document discusses stress, its signs and effects, and strategies for managing it. It defines stress as the body's non-specific response to demands for change. Signs of stress are listed as physical (racing heart, headaches), emotional (anxiety, irritability), and behavioral (change in appetite, forgetfulness). While some stress can be positive by motivating goal achievement, too much stress is harmful. The document recommends coping strategies like being realistic about limitations, sharing feelings with others, exercise, healthy eating, meditation, and using campus resources for counseling and relaxation. An action plan template is provided to help readers address their biggest stressors.

1. +
Take Control of Your Stress
"If you don't like something change it; if you can't change it, change the way you
think about it." ~Mary Engelbreit

2. +
Our goals
You will be able to list physical, emotional
and behavioral signs of stress.
You will be able to create an action plan to
keep control over your own stressors.

3. +
In your own words, write down a definition of “stress.”
Let’s define it!

4. +
• “the non-specific response of the body to any demand for change.”
http://www.stress.org/what-is-stress/
“ a state of mental tension and worry caused by problems in your life, work,
etc”
“something that causes strong feelings of worry or anxiety”
http://www.merriam-webster.com/dictionary/stress
"Stress results from an imbalance between demands and resources."
-- Lazarus, R.S. and Folkman, S. (1984). Stress, Appraisal and Coping, New York:
Springer
"Stress is the inability to cope with a perceived or real threat to one's
mental, physical, emotional, and spiritual wellbeing which results in a
number of physiological responses and adaptations."
-- Seaward, Brian L. (1994). Managing Stress, Jones and Bartlett,
London.

5. + Signs of Stress
 Racing Heart
 Shaky Hands/Legs
 High Blood Pressure
 Clenching Fists
 Headaches
 Tenseness
 Muscle Spasms
 Indigestion
Physical, Emotional & Behavioral
PHYSICAL

6. + Signs of Stress
 Anxiety
 Fear
 Irritability
 Impatience
 Depression
 Inability to Focus
 Feeling Overwhelmed
 Guilt
Physical, Emotional & Behavioral
EMOTIONAL

7. + Signs of Stress
 Change in Appetite
 Difficulty Sleeping
 Forgetfulness
 Acting Out
 Social Withdrawal/Avoidance
 Increased use of Caffeine and
Other Substances
 Loss of Concentration
 Mood Swings
Physical, Emotional & Behavioral
BEHAVIORAL

8. + Can stress be positive?
o Stress can motivate you to meet your goals.
 The stress of a deadline can motivate you to finish the
assignment.
o A fire alarm can cause stress that alerts you to avoid danger.
o Planning a vacation.
o Getting promoted at work.

9. + Coping Strategies
 Be realistic: Set limits. Say no to extra responsibility or
activities if feeling overwhelmed.
 Stop being a superhero: No one is perfect so don't expect
that from yourself or others. What really needs to get done? Is
a deadline realistic? Ask for help when needed.
 Take one thing at a time: When feeling overwhelmed by many
tasks, pick one urgent task. Complete one task before moving
onto another.
 Go easy on the criticism: Expectations for self and others can
be too high, setting people up to fail.
 Share feelings: Stay in touch with people! Friends can provide
a sounding board, show support and provide guidance.

10. + Ways to Manage Stress
 Exercise
 Eat Healthy
 Practicing Positive Self-Talk
 Limit Negative People in Your Life
 Time Management
 Get Enough Sleep
 Meditation
 Art Therapy (Sketching, Journaling, Coloring, etc)
 Ask for help. (UConn’s Resources)

11. +
Try visualizing “don’t eat the cookie”

12. +
 Your brain has difficulty visualizing “not”
doing something.
 Example: “Don’t get stressed out” creates
someone who is stressed out.
 To stay positive, tell yourself, “I feel calm
and relaxed, I am confident and alert”
 You will create an image of someone who is
relaxed.
Positive Self-Talk

13. +
Meditation
 Meditation can happen in a variety of different forms.
 Method of relaxation and reflection.
 Breathing Exercise

14. +
Relaxation Station
Uconn’s
Resources
Counseling & Mental
Health Services
Health Education Office
Relaxation Station
Recreational Services

15. +
Action Plan
1) What is the biggest source of stress in your life
right now?
2) Is this a positive or negative stress? Why?
3) What (if anything) can you do to eliminate this
stress in a positive manner from your life?
4) What healthy activity will you do to deal with this
stress?
5) What are some campus resources you are willing
to use to deal with this stress?
On a note card or piece of paper answer the following…

16. +
References
 https://www.partners.org/Assets/Documents/Graduate-Medical-
Education/StressF.pdf
 http://www.healthed.uconn.edu/stress.html
 https://www.uic.edu/depts/wellctr/docs/Stress%20and%20the%20Colle
ge%20Student.pdf
created by: Jennifer Artruc
NEAG Graduate Student
FYE Instructor
FYP&LC Curricular Assistant