Learn tips on how to manage stress before it manages you. Includes resources available to University of New Hampshire students.

1. Manage stress before it manages you! Office of Health Education and Promotion Health Services, University of New Hampshire (603) 862-3823 www.unh.edu/health-servicesFacebook/Twitter

2. Stress is your physical, emotional and mental response to all external influences.

3. Not all stress is bad! Without some stress, people wouldn’t get a lot done. Insufficient positive stress may leave us feeling bored. The extra burst of adrenaline that helps you finish your final paper, win at sports, or meet any other challenge is positive stress. If you can’t return to a relaxed state, this stress becomes negative. It can leave us feeling overwhelmed. The changes in your body start to take their toll, often leading to mental and physical exhaustion and illness. Hang in there!

5. Upset stomach

6. Weight gain or loss

7. Skin problems (hives, eczema, tics)

8. Hair loss

9. Depression, moodiness

10. Irritability, frustration

11. Phobias

12. Trouble thinking clearly

13. Feeling out of control **Physical and emotional symptoms may be the result of a serious physical illness too. It is important to have a medical clinician check you first.

14. What can cause stress?

15. Learn to Manage Your Stress 5 Steps for Your Stress Toolkit 1. Know what stresses you out 2. Make a plan 3. Take care of your body 4. Take care of your feelings 5. Ask for help

18. What caused it?

19. Is it likely to happen again?

21. Notice what you do.

25. Give yourself rewards along the way.

27. Learn and practice meditation!

28. Get artistic – draw, color, paint, write!

30. Pause and take a few long and deep breaths. Focusing on your breathing will help you relax!

31. You should try to do moderate intensity activity for 30-minutes most days of the week. Go for a walk, dance, strike a yoga pose…anything that gets your body moving.Breathe Get your body moving

33. Limit the amount of alcohol you consume.

34. Drink plenty of water, everyday!

35. Try to get 7-9 hours of sleep each night.

36. Try to go to bed and wake up at the same time everyday, even on the weekends.

37. Take naps (just not in class)Sleep

39. Don’t agree to do more than you have time or energy to do.

40. Don’t agree to do something you don’t want to do.

42. Stress management and wellness

43. Nutrition/eating concerns/body image

44. Sexual health

45. Gender identity and sexual orientation

46. Alcohol, tobacco and other drugs

47. Resource library (603) 862-3823

48. Check out videos, CDs and books on a variety of health and wellness topics. Open to the UNH community. Health Services, 2nd floor.

49. Health Clinicians (603) 862-1806

50. Not feeling physically well lately? Make an appointment with a physician or nurse practitioner at Health Services. * For students who have paid the health fee.

51. Health Services Free* Individual Stress Management Counseling/Education What can I expect from a stress management appointment? How each of us responds to stress is as individual as we are. That is why every stress management counseling appointment is different, and tailored to your unique issues, questions, and concerns. Your initial appointment will focus on: Getting to know more about you as a whole person. The Wellness Educator/Counselor will ask you about: nutrition, exercise, sleep, emotional support, relationships with significant other, study habits, and how you manage your time. Determining how you react or respond to the event(s) in your life that are causing your stress. Discussing possible techniques or strategies to reduce the stressor and more effective ways to manage your reaction to the stressor. Sometimes this may include referring you to another campus resource, such as the Counseling Center. Together, we will focus on finding ways to best manage your stress, determine what is or isn’t working for you, and make necessary adjustments as you learn new ways of coping with stress. * For students who have paid the health fee.

56. Step 5:Additional Resources at UNH Counseling Center (603) 862-2090|www.unhcc.edu Offers confidential short-term counseling for students. These services may include assessment, individual and group counseling. (603) 862-2031|www.campusrec.unh.edu Staff educates individuals on safe, effective and appropriate exercise programs. Staff strives to answer all questions and refer individuals to appropriate organizations when more assistance is needed. Campus Recreation

58. Ignoring stress can cause physical and emotional problems

59. You can learn to manage your stress

60. You can get help at UNH if you need it! Hang in there!

62. Check out some of our great events offered all year

63. Learn more about other health issues college students are concerned about

64. Learn more about the services available at Health Services

65. AND MORE! Learn more!