STRESS Management

Presented By: David Vargas, Kim Mitchell, Heather Dacy

Jessica Abruzzino and Alisha Bright

Background InformationBackground Information

• Target Population: College Freshman Target Population: College Freshman

• Setting: Setting: Preview Preview

• Place: Place: University of Florida University of Florida

• Age: Age: About 18-20 About 18-20

• Chapter:Chapter: 9 9

• Title:Title: Managing Stress Managing Stress

• Lesson:Lesson: 3 3

• Defined as how one’s body reacts to change.Defined as how one’s body reacts to change.

• These changes can be the These changes can be the result of feelings, situations result of feelings, situations or people.or people.

• What do you think of when you hear the What do you think of when you hear the word “stress”?word “stress”?

A Stress PoemA Stress Poem

Looks like the Looks like the DevilDevil

Sounds like a Sounds like a screaming childscreaming child

Tastes like Tastes like mouldy chocolatemouldy chocolate

Smells like Smells like “gorilla” armpits“gorilla” armpits

Feels like hitting your Feels like hitting your elbowelbow

Stress is Stress is Bad! Bad! Bad!Bad! Bad! Bad!

By: FrancescaBy: Francesca

(Year 5 in Potley Hill Primary School)(Year 5 in Potley Hill Primary School)

Another Stress PoemAnother Stress Poem

Looks like the Looks like the darkness of the far beyonddarkness of the far beyondSounds like a Sounds like a radio squealingradio squealing

Smells like sweaty Smells like sweaty blistered feetblistered feetTastes like a rotten scrambled eggTastes like a rotten scrambled egg

Stress is having a blistering headacheStress is having a blistering headacheBy: FrancesBy: Frances

(Year 5 Potley Hill Primary school) (Year 5 Potley Hill Primary school)

STRESSORSSTRESSORS• A “stressor” is any event that A “stressor” is any event that

provokes stressprovokes stress

--These events cover a wide range of These events cover a wide range of situations situations

• What are stessors for you?What are stessors for you?

Bad StressBad Stress vs. vs. Good StressGood Stress

• What Makes Stress Good or Bad?What Makes Stress Good or Bad?

• DistressDistress= Bad Stress= Bad Stress-This is the stress that most people define -This is the stress that most people define

as as worry, tension and pressure worry, tension and pressure

• EustressEustress=Good stress=Good stress-Think about stress of deadlines and -Think about stress of deadlines and competition that force us to do our best competition that force us to do our best-Without this type of stress life would be -Without this type of stress life would be

very dull very dull

• Fight or Flight ResponseFight or Flight Response--This is the body’s natural reaction to stress.This is the body’s natural reaction to stress.-The body goes through physical changes that -The body goes through physical changes that take place to prepare you for the pressures of take place to prepare you for the pressures of the moment.the moment.

-Think fast heart beat, pulse and sweating-Think fast heart beat, pulse and sweating

• When Does It Become “Overload”When Does It Become “Overload”--When pressures become too frustrating and When pressures become too frustrating and last for long periods of time it can be harmful last for long periods of time it can be harmful to your well-beingto your well-being

Signs of Stress OverloadSigns of Stress Overload•It is important to learn to recognize signs of stress.

•If you don’t it could lead to serious health problems!

Mental-Can’t Concentrate-Forgetful-Drop in school performance-Unable to Study-Carelessness

Emotional-Bored-Anger Outbursts-Nightmares-Depresses-Scared-Withdrawn

Physical-Headaches-Nervous-Rashes-Stomachache-Fast Pulse-Perspiration

• Stress disturbs your body balanceStress disturbs your body balance

• As your body remains disturbed maintaining As your body remains disturbed maintaining health becomes more difficult.health becomes more difficult.

• In some cases stress overload can lead to In some cases stress overload can lead to unhealthy behavior, serious illness or even unhealthy behavior, serious illness or even deathdeath

• Some of these illnesses include…………..Some of these illnesses include…………..

Specific Stress ConditionsSpecific Stress Conditions

• High Blood PressureHigh Blood Pressure-Stress raises your blood pressure-Stress raises your blood pressure

• HeadachesHeadaches--A stress-headache results from the A stress-headache results from the

constant contraction of head constant contraction of head and neck and neck muscles. muscles.

Specific Stress ConditionsSpecific Stress Conditions

• AsthmaAsthma--Although stress does Although stress does

not actually cause the condition it can not actually cause the condition it can make it severely worsemake it severely worse

•Suppressed Immune FunctionSuppressed Immune Function

-Scientific research has shown that -Scientific research has shown that prolonged stress can keep immune prolonged stress can keep immune system from functioning well.system from functioning well.

Specific Stress ConditionsSpecific Stress Conditions

• Psychosomatic DiseasesPsychosomatic Diseases--Psycho=mind Somatic=bodyPsycho=mind Somatic=body

-These are physical disorders resulting -These are physical disorders resulting from stress rather than injury or illnessfrom stress rather than injury or illness

-Examples include sleep disorders, skin -Examples include sleep disorders, skin disorders, stomach aches and digestive disorders, stomach aches and digestive problems problems

How Can I Prevent Stress Overload?

•Prevent overload by learning which stress reduction techniques work for you

•Remember, this is a new skill that requires practice to be effective.

•With a little effort stress management can become easier.

• Don’t OverscheduleDon’t Overschedule--If you’re feeling stretched consider cutting If you’re feeling stretched consider cutting out an activity or two.out an activity or two.

• Be RealisticBe Realistic-Don’t try to be perfect. It’s okay to make -Don’t try to be perfect. It’s okay to make mistakes from time to time.mistakes from time to time.

More TechniquesMore Techniques

•Treat Your Body RightTreat Your Body Right- Exercise.- Exercise.

-Eat healthy foods, drink plenty of -Eat healthy foods, drink plenty of water, and get plenty of sleepwater, and get plenty of sleep

-Abstain from bad habits-Abstain from bad habits

Fitness Center HoursFitness Center Hours• Southwest Recreation CenterSouthwest Recreation Center

Monday – Friday 7am - 1 amMonday – Friday 7am - 1 am (2am Fridays)(2am Fridays)Saturday & Sunday 10 am - 10pm Saturday & Sunday 10 am - 10pm 

• Student Recreation & Fitness Center Student Recreation & Fitness Center Monday - Friday 7  am – midnightMonday - Friday 7  am – midnightSaturday & Sunday 10 am - 10 pm Saturday & Sunday 10 am - 10 pm 

• O'Connell Center Weight Room O'Connell Center Weight Room Monday - Friday 2:45 pm - 10 pm Monday - Friday 2:45 pm - 10 pm Saturday 3 pm - 7 pm Saturday 3 pm - 7 pm Sunday 2 pm - 8 pmSunday 2 pm - 8 pm

More TechniquesMore Techniques• Have A Positive AttitudeHave A Positive Attitude

--You can do this by changing your You can do this by changing your perception.perception.

-Try to view situations as a result of -Try to view situations as a result of choice. This will improve your outlook choice. This will improve your outlook and attitude.and attitude.

-Look for “pieces of gold”-Look for “pieces of gold”

More TechniquesMore Techniques

• Build Your ResilienceBuild Your Resilience-Think of change as a challenging and -Think of change as a challenging and normal part of lifenormal part of life

• Have a Support NetworkHave a Support Network-Talking to family and friends can help -Talking to family and friends can help because it gives you a chance to express because it gives you a chance to express your feelings.your feelings.

More TechniquesMore Techniques

• Remember to Have FunRemember to Have Fun

--A good way to combat sadness, boredom, A good way to combat sadness, boredom, and loneliness is to seek out activitiesand loneliness is to seek out activities

-Consider participating in a campus club.-Consider participating in a campus club.

Visit the Student Activities Center Visit the Student Activities Center located on located on the third floor of the the third floor of the Reitz Union.Reitz Union.

More TechniquesMore Techniques

• Have a good laughHave a good laugh--Smiles and laughter can do wonders for Smiles and laughter can do wonders for the body and soul.the body and soul.

• Have a good cryHave a good cry-Big boys and girls DO cry.-Big boys and girls DO cry.-This can help you to release bottles up -This can help you to release bottles up emotions.emotions.

More TechniquesMore Techniques

• Relaxation TechniquesRelaxation Techniques

--The natural antidote to stress is the The natural antidote to stress is the relaxation response.relaxation response.

-This can be achieved in many ways-This can be achieved in many ways

- Learn breathing techniques and - Learn breathing techniques and progressive muscle relaxation exercises.progressive muscle relaxation exercises.

• Four Steps to Improved Time ManagementFour Steps to Improved Time Management

1. 1. Create a semester scheduleCreate a semester schedule

2. Assess and plan your workload each 2. Assess and plan your workload each weekweek

3. Adjust your plan each day3. Adjust your plan each day

4. Evaluate your schedule 4. Evaluate your schedule

Time ManagmentTime Managment

• Tips to Make Your Schedule WorkTips to Make Your Schedule Work--Identify your best time of dayIdentify your best time of day-Study difficult or boring subjects first-Study difficult or boring subjects first-Use the same place to study every time-Use the same place to study every time-Avoid distractions-Avoid distractions-Use waiting time at the bus stop and in -Use waiting time at the bus stop and in between classesbetween classes-Treat school as a full-time job-Treat school as a full-time job

• Student Health Care CenterStudent Health Care Center-www.health.ufl.edu/shcc-www.health.ufl.edu/shcc-(352) 392-1161-(352) 392-1161

•Counseling CenterCounseling Center --www.counsel.ufl.eduwww.counsel.ufl.edu -(352) 392-1575-(352) 392-1575

•GatorWell -www.shcc.ufl.edu/gatorwe../ -(352) 392-1161