Managing Your Stress!

SIUe Counseling Services

650-2197

www.siue.edu/counseling

What is Stress?

• Stress: any demand on the mind and body

• “Stress is essentially reflected by the rate of all the wear and tear caused by life…”

• Can be pleasant or unpleasant and the results can be good or bad

Types of Stress

• Eustress: The stress of anticipation and excitement

• Results from exhilarating, challenging experiences

• Examples?

Types of Stress

• Distress: The stress of losing, failing, overworking, and not coping

• Can be harmful and excessive

• Normal to experience from time to time

Sources of Stress

• Sources of Stress:– External– Internal

• Responses to stress– Automatic state that results when the body

attempts to make changes in order to adapt to any demand.

Sources of Stress

• External Stressors- Major life events or everyday pressures– Death– Finances– Deadlines– Family– Lack of Sleep– Conflicts

Sources of Stress

• Internal Stressors: Reactions that occur “inside ourselves”– Values & beliefs– Faith– Goals– Self-image– Expectations

Signs of Stress

• Physical

• Mental

• Behavioral

Physical Signs of Stress

• Light head• Dilated pupils• Tense neck and shoulders• Pounding heart• Weak knees• Sweating• Fast/shallow breaths• Tight throat• High blood Pressure

Mental Signs of Stress

• Forgetfulness• Dread• Reluctance• Poor Concentration• Inability to have a good laugh• Easily Startled• Dissatisfaction

Behavioral Signs of Stress

• Insomnia

• Tardiness

• Increased alcohol/caffeine consumption

• Physical withdrawal from friends, work, and family

• Irritability

• Tearfulness

Stress-related Conditions

• Ulcers• Fainting• Heart Attack• Rashes• Stroke• Infections• Excessive Perspiration

• Cancer

• Cold/Flu• Headaches• Stuttering• Asthma

• Loss of Appetite• Diabetes

Student Major Life Event Scale

• Below 200 Very little stress in life

• 200 to 259 Moderate stress in life

• 260 and up High stress & vulnerable to illness

Everyday Stress Evaluation

• 0-4= Rarely annoyed

• 5-10=Moderately irritated

• 11-up= Excessively irritated

Assessing Our Coping Skills

• Effective and healthfully cope with stress• Perfect score = 115 points• 50-60 = adequate collection of coping

strategies• Higher scores indicate better ability to

cope with stress in an effective and healthful manner

Coping Skills: Positive or Negative

• Positive:– Exercise– Hobby– Reading

• Negative:– Sleeping to avoid– Fighting– Unhealthy Eating– Substance Abuse

Stress Management

• What are some other ways you deal with stress?

Stress Management

• Long term effects of stress are harmful:– Personalities may change– Depression– Hopeless/helpless– Explosive/Impulsive– Anxiety/ Panic– Exaggerated Fears

Stress can be…

• Avoidable or Unavoidable

• Positive or Negative

• Real or Imagined

Stress Management

• Techniques:– Learn to say no– Positive Self-Talk– Take responsibility– Nutrition– Rest

Stress Management

• Time Management– Establish priorities that highlight your most

important goals.

– Create time by realistic scheduling

– Learn to make basic decisions

– Set aside specific time periods for tasks

Stress Management

• Exercise– One of the most effective forms of stress

reduction

– Physical inactivity can lead to: heart disease, obesity, fatigue, and depression.

Stress Management– Deal only with things you can do something about

– One thing at a time

– Act positively

– Relax daily

– Don’t harbor grudges

– Admit you’re overwhelmed and seek help

– Talk through problems and ways to address them

Food for Thought

“What life means to us is determined not so much by what life brings to us as by the attitude we bring to life; not so much by what happens to us as by our reaction to what happens.”

Lewis Dunning

Thank you for your attention!