This document discusses stress management for college students. It defines stress and explains its stages. Common stressors for college students include schoolwork, relationships, finances, and transitions. The calendar outlines typical stress levels throughout a semester. Stress becomes harmful when there are no healthy outlets. Healthy coping mechanisms include prioritizing self-care, sharing feelings with others, and maintaining balance. Chronic stress can negatively impact physical and mental health. The wellness wheel model promotes balance across six dimensions of health.

1. Dude, I’m Stressed! Stress Management for Life Lori Wangberg, Health Educator CMU Health Services

2. What is Stress?? Defined as the way your body and mind react to any situation, that is new, threatening, or exciting. Stress prepares you to act (fight or flight) Our response to handling stress determines whether it is harmful or helpful. Stress comes from the Latin word “STRICTUS” meaning “to draw tight”. (College students encounter many stressful situations and it is natural to feel some anxiety)

3. STAGES OF STRESS Alarm Reaction – Recognition of stressor (evaluation of threat or not) Resistance – Deal with the stressor (appropriately or not) Final Stage – Exhaustion or Recovery (too much stress vs bounce back) Source: Stress & Mental Health of College Students, 2006

4. Things that stress us: School work Job Money Relationships Family Time management Living arrangements Homesickness Past experiences Social stigmas Transitioning Peer Pressure Ignorance of resources Sleep deprivation Self esteem

5. College Student Stress Calendar September – homesickness, room mate conflicts, academic adjustment, alcohol/substance abuse October - midterms, dating/non-dating anxieties, financial strain March – Academic with approaching mid terms, senior job /summer job anxiety April - Final papers/increase work load, financial worry after spring break costs, social life pressures, formals, etc.

6. When stress is harmful: No healthy outlet for this feeling of “tightness” Misuse of alcohol or other substance abuse, because they don’t solve problems they just mask them and can create more stress, problems. sources: “About college and Stress”, Channing L.Bete, Co. ; CMU Counseling Center

7. Healthy ways to cope with stress Be realistic, learn to say NO! Get rid of Superman/Superwoman Choose one task at a time, (making lists seems to reduce stress) Healthy lifestyle, good nutrition, adequate sleep, balance work and play Share feelings with family, friends Learn to forgive, go easy on criticism Accept that you can’t control everything Stop comparing yourself to others sources: National Mental Health Assn. American College Health Assn.

8. TEST ANXIETY – Why? It is really just nervousness or excitement. We start having negative thoughts, stress lowers your IQ by about 10 points Need to re-program our thoughts/minds Visualize being successful Single most important thing during a test is to breathe to reduce tension Be adequately prepared, well rested Source: CMU Counseling Center

9. Consequences: Chronic stress can cause physical symptoms 60-90% of physician office visits are prompted by stressful related conditions Three legged stool (balance) -source: Harvard Medical School

10. The Wellness Wheel Developed by Dr. Bill Hettler 6 dimensions Physical Spiritual Occupational Social Emotional Intellectual

11. Bill Hettler, M.D. 1969 –first introduced to wellness and health Lifestyle choices = survival in life Balance can be difficult to manage, gets easier with practice and as we get older Money is not the answer, health is wealth Purpose of life is to improve the planet for self, others and descendants Try to bring balance to forefront of your consciousness

12. Thank you for your attention! “Out of clutter, find simplicity, From discord, make harmony, In the middle of difficulty, lies opportunity” ~Albert Einstein ~images by microsoftoffice clipart