Stress Management for College Students Angela D. Taylor, Ph.D., L.P.C.

1
Stress Management forCollege StudentsAngela D.
Taylor, Ph.D., L.P.C.
2
About Stress

• Part of day to day living
• Stress can be positive
• Stress is not caused by external events
• Our interpretation and reaction to events

3
Types of Stress

• Acute
• Situational
• Goes away when situation goes away
• Chronic
• On-going
• Cumulative, builds over time

4
Symptoms of Stress

• Feelings
• Anxious, scared, irritable, moody
• Thoughts
• Inability to concentrate, forgetfulness, negative
  self-talk
• Behavior
• Stuttering, crying, laughing, grinding
  teeth
• Physiology
• Sweating, increased heart rate, nausea

5
Causes of Stress

• Major life changes
• Moving, Going to college, New job, Death
• Environmental events
• Time pressure, Competition, Finances,
  Disappointments
• Can be both positive negative

6
Stress Periods for Students

• August/September
• Beginning of school issues
• October
• Midterm exams
• November
• Academic pressure mounts
• December
• Finals, Going home

7
Stress Periods for Students

• January/February
• Back to school issues, Valentines day
• March
• Midterm exams, Spring Break
• April
• Academic pressure mounts, job stress
• May
• Finals, Going home

8
Reducing Stress

• Be aware of your own reactions to stress
• Reinforce positive self-statements
• Focus on positive qualities accomplishments
• Avoid unnecessary competition
• Develop assertive behaviors
• Recognize and accept your limits

9
Reducing Stress

• Get a hobby
• Exercise regularly
• Eat a balanced diet
• Limit intake of alcohol other drugs
• Talk to someone you trust
• Learn to manage time wisely
• Evaluate use of time
• Plan ahead
• Use planner

10
Reducing Stress

• Set realistic goals
• Set priorities
• Plan study time appropriately
• Practice relaxation techniques
• Breathing
• Meditation/Prayer
• Visualization

11
Coping Skills

• Cognitive
• Think differently about situation
• Behavioral
• Act differently in situation
• Perceptual
• View the situation differently

12
Cognitive Coping Skills

• Disputation Model
• A B C D - E
• Thought Stopping
• Stinking thinking
• Self-talk
• Shoulding all over oneself

13
Behavioral Coping Skills

• Exercise Diet
• Progressive relaxation
• Guided imagery
• Meditation prayer
• Moving meditation
• Yoga, Tai Chi, etc.

14
Behavioral Coping Skills

• Treeing emotions
• Time management
• Assertiveness skills
• Communication skills
• Rituals
• Bubble bath, treats
• Breathing

15
Perceptual Coping Skills

• Learning experience
• Point of view