This document discusses stress, procrastination, and techniques for managing both. It begins by outlining the objectives of identifying emotional and physical symptoms of stress and different types of procrastination. It then explains how stress can stem from external and internal factors and affect the brain and body. Different types of procrastination are also defined. The document concludes by providing various techniques for avoiding procrastination and managing stress, such as breaking tasks into smaller parts, deep breathing, exercise, and adjusting one's attitude.

2. • Identify emotional symptoms of stress
• Discuss how the brain and body are affected by stress
• Identify different types of procrastination
• Use techniques to help avoid procrastination
• Use different techniques to
reduce stress
At the end of this lecture, you will be able to:

4. Understanding Stress
• Stress is a nature response of the body and mind to a demand
or challenge.
• Academic and extracurricular demands
• Pressures of managing multiple responsibilities
• Financial concerns
• Uncontrollable worrying
• Illness
• Emotional and cognitive symptoms of stress:
• Stress can be caused by external and internal factors:
• Easily agitated, frustrated, and moody
• Feeling overwhelmed; feeling loss of control
• Difficulty relaxing and quieting the mind
• Feeling bad about one’s self (low self-esteem)
• Advoiding others
• Difficulty thinking clearly.
• Poor memory

6. The Effect of Stress on The Brain and Body
• When faced with a stressor, areas of the brain are often
activated, preparing the body for fight-or-flight (fight or flee).
• Chronic worrying (e.g. constant fear of failing classes)
can lead to physical strains on the body:
• Weakened immune system
• Digestive problems
• Elevated blood pressure
• Muscle and back pain
• Insomnia (difficulty sleeping)
• Headaches
• Fatigue

8. It is common that many college students struggle with procrastination; the
act of delaying or postponing something (e.g. studying for an exam).
Procrastination and Stress
• Chronic procrastination can lead to stress.
Types of Procrastination
Perfectionist:
• Fears one cannot finish a task in a way that measures up
to one’s standards (focus is on details)
Dreamers:
• Develops big goals that seldom translate into specific
plans (focus less on details)
Crisis Makers:
• Creates excitement by waiting to the last minute to finish
projects
Overdoers:
• Creates extra work for one’s self by taking on too much
(refuses to delegate)

9. Ways To Avoid Procrastination
• Break your work into smaller parts
• Create a detailed timeline with
specific deadlines
• Hangout with people that inspire
you to take action
• Change your regular environment
when completing work
• Tell others about your goals to be
held accountable
• Get a grip and just do it
Video:
• Inside the Mind of a Master Procrastinator

11. • Deep breathing
• Meditation
• Yoga
• Relaxation music
• Massage
• Spiritual prayer
Ways to Manage Stress
You can reduce stress using some of
the following techniques:
Relaxation Techniques
• Get some exercise
• Get more sleep
• Manage your money
• Adjust your attitude
• Get counseling
• Learn relaxation techniques
Video:
• Mini Meditation: Let Go of Stress