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STRESS MANAGEMENT. FOR COLLEGE STUDENTS. WHY IS IT IMPORTANT TO LEARN ABOUT STRESS?. Stress is a normal, universal human experience. Attendance at college has been recognised as one of the most stressful times in one’s life. - PowerPoint PPT Presentation
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GensipTrinity College Dublin
Stress Management 2
WHY IS IT IMPORTANT TO LEARN
ABOUT STRESS?
Stress is a normal, universal human experience.Stress is a normal, universal human experience. Attendance at college has been recognised as one Attendance at college has been recognised as one
of the most stressful times in one’s life.of the most stressful times in one’s life. Successfully completing one’s college degree, and Successfully completing one’s college degree, and
enjoying one’s college experience, requires enjoying one’s college experience, requires flexibility, adaptation, and persistence.flexibility, adaptation, and persistence.
Learning to effectively manage stress can increase Learning to effectively manage stress can increase one’s chances of doing well in college and in later one’s chances of doing well in college and in later life as well.life as well.
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Stress Management 3
STRESS results when we perceive an imbalance between the demands placed on us in a given situation, and our resources for meeting those demands.
This involves 3 key components:This involves 3 key components:• The situation and its The situation and its demandsdemands..• Our subjective Our subjective appraisalappraisal of the situation. of the situation.• Our perceived Our perceived resourcesresources for meeting the for meeting the
demands.demands.
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Stress Management 4
Low StressBoredom
High StressAnxiousnessUnhappiness
Optimum Stress
Area of Optimum Performance
Figure 1.: The relationship between stress and performance
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Stress Management 5
Physical Signs of Stress
Racing heartRacing heart Cold, sweaty handsCold, sweaty hands HeadachesHeadaches Shallow/erratic breathShallow/erratic breath Nausea, upset tummyNausea, upset tummy Bowel problemsBowel problems Shoulder/back painsShoulder/back pains
Rushing aroundRushing around Working longer hoursWorking longer hours FatigueFatigue Sleep disturbancesSleep disturbances Weight lossesWeight losses Changes in appetite, Changes in appetite,
alcohol consumptionalcohol consumption
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Stress Management 6
Cognitive Signs of Stress
Forgetting thingsForgetting things Difficulty concentratingDifficulty concentrating Worrying about thingsWorrying about things Difficulty processing informationDifficulty processing information Negative self-statementsNegative self-statements
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Stress Management 7
Emotional Signs of Stress
Increased irritability or angerIncreased irritability or anger Anxiety or feelings of panicAnxiety or feelings of panic FearfulnessFearfulness TearfulnessTearfulness Increased interpersonal conflictsIncreased interpersonal conflicts Easily frustratedEasily frustrated
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Stress Management 8
Demands and Resources
Demands or stressorsDemands or stressors External sourcesExternal sources Internal sourcesInternal sources
Resources for copingResources for coping
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Stress Management 9
DIFFERENT SITUATIONS CALL FOR DIFFERENT KINDS OF COPING.
PROBLEM-FOCUSED COPING is aimed at PROBLEM-FOCUSED COPING is aimed at changing a situation or its accompanying demands changing a situation or its accompanying demands and is most appropriate when you have some and is most appropriate when you have some control over a situation.control over a situation.
EMOTION-FOCUSED COPINGEMOTION-FOCUSED COPING is aimed at is aimed at dealing with the emotions caused by a dealing with the emotions caused by a situation and its demands and is more situation and its demands and is more appropriate when you have little or no appropriate when you have little or no control over a situation.control over a situation.
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Stress Management 10
COPING RESOURCES
Cognitive StrategiesCognitive Strategies
Behavioural StrategiesBehavioural Strategies
GensipTrinity College Dublin
Stress Management 11
COPING RESOURCES
Cognitive StrategiesCognitive StrategiesReframingReframing
Challenging negative thinkingChallenging negative thinking
Positive self-talkPositive self-talk
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Stress Management 12
COPING RESOURCES
Cognitive StrategiesCognitive StrategiesCount to tenCount to ten
Cost-benefit analysisCost-benefit analysis
See the humourSee the humour
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Stress Management 13
COPING RESOURCES
Cognitive StrategiesCognitive StrategiesSmell the RosesSmell the Roses
Keep perspectiveKeep perspective
Reduce uncertaintyReduce uncertainty
Imagery/visualisationImagery/visualisation
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Stress Management 14
COPING RESOURCES Behavioural StrategiesBehavioural Strategies
Physical exercisePhysical exerciseBreathingBreathingRelaxation Relaxation Laugh & SmileLaugh & SmileHealthy Diet & SleepHealthy Diet & Sleep
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Stress Management 15
COPING RESOURCES
Behavioural StrategiesBehavioural StrategiesSocial supportSocial support
Seek helpSeek help
Worry TimeWorry Time
Time managementTime management
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Stress Management 16
Time Management Principles
Clarify your priorities.Clarify your priorities. Evaluate how you spend your time.Evaluate how you spend your time. Set goals.Set goals. Develop an action plan.Develop an action plan. Combat procrastination.Combat procrastination. Organise your time.Organise your time.
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Stress Management 17
Time Management Strategies
PrioritisePrioritise SpecificitySpecificity Small bite-size piecesSmall bite-size pieces Use all available timeUse all available time ScheduleSchedule Say no – and mean itSay no – and mean it Use rewardsUse rewards
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Many situations you will face as college students and later, as professionals, are best
coped with by a combination of both problem- and emotion-focused coping
**Remember, flexibility, adaptation, **Remember, flexibility, adaptation, and persistence will help ensure your and persistence will help ensure your success.success.
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Stress Management 20
PERFORMANCE UNDER STRESS
Most people find performances stressful. Most people find performances stressful. However, they need not cause distress. The However, they need not cause distress. The following tips for managing the stress following tips for managing the stress experienced as a result of performance experienced as a result of performance situations can help you achieve your goals situations can help you achieve your goals without compromising your health.without compromising your health.
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Stress Management 21
PERFORMANCE UNDER STRESS
1. Focus on the process, not the outcome.1. Focus on the process, not the outcome.
2. Be aware of the stress/performance curve 2. Be aware of the stress/performance curve and your own optimal level of stress.and your own optimal level of stress.
3. Learn and practice coping skills.3. Learn and practice coping skills.
4. Reframe evaluative situations.4. Reframe evaluative situations.
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Stress Management 22
PERFORMANCE UNDER STRESS
5. Keep and use your sense of humour.5. Keep and use your sense of humour.
6. Maintain your perspective.6. Maintain your perspective.
7. Remember that mistakes are part of learning.7. Remember that mistakes are part of learning.
8. Separate your self-worth from your 8. Separate your self-worth from your performance.performance.
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Stress Management 23
Foundations for Lifelong Health
Health Health
NutritionNutrition
ExerciseExercise
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Stress Management 24
Foundations for Lifelong Health
LifestyleLifestyle
AttitudeAttitude
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Stress Management 25
Survival tips for students:
Spend time developing and nurturing Spend time developing and nurturing relationships.relationships.
Strive to maintain some balance in Strive to maintain some balance in your life.your life.
Aim to keep your perspective.Aim to keep your perspective. Develop tolerance for ambiguity.Develop tolerance for ambiguity. Cultivate optimism.Cultivate optimism.
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Stress Management 26
Survival tips for students:
Learn to work with others.Learn to work with others. Learn to break assignments down into Learn to break assignments down into
manageable tasks, and when ethical, share manageable tasks, and when ethical, share them.them.
Remember that you are at the beginning of Remember that you are at the beginning of a sharp learning curve.a sharp learning curve.
Lastly, HAVE SOME FUN!Lastly, HAVE SOME FUN!