Every college student faces stress. And stress is one of the biggest factors that impeads success. Learning how to manage your stress will help you be more successful in college.

2. Stress Defined
• Normal physical response
• Fight or flight – instinctual response to
something that scares us. (Chemical)
• Keeps you focused, energetic, and alert

3. What stresses you out?
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Classes
Work
Family
Finances
Friends
Dating Relationships

4. Our Bodies and Stress
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Blood pressure rises
Breathing is rapid
Heart rate rises
Decreased immune system
Decreased sleep
Leads to long term health concerns

5. How Does Stress
Effect Learning?
• Memory - decreases
• Concentration - decreases
• Motivation - decreases

6. College Expectations
• There are many spoken and unspoken
expectations.
• What are your expectations of yourself?
• What are others expectations of you?
• How does expectation affect your stress level?
• Which expectations motivate you? Which do not?
• Which expectations are realistic? Unrealistic?

7. Juggling
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As students you manage multiple roles
What do you feel like you are juggling?
What ball do you feel will drop first?
How do you reduce and simplify?

8. Test Anxiety
• What is it?
• How do you know you have it?
• How do you deal with it?

9. Strategies for Reducing Stress
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Plan
Know what reduces your stress
Exercise
Eat healthy, drink water
Organize
Use positive self talk
See stress as temporary
Include stress relief in your routine
Stop answering how are you feeling? with stressed

10. Relaxation Techniques
• Breathing – deep breathing that moves your
diaphragm. In for 5, out for 5.
• Muscle Relaxation – tense all of your muscles in
your body at once and breathe in, then as you
breathe out relax your muscles and release
stress.
• Visualization – create a safe space in your mind
that you can visualize with all 5 senses. Where
did you feel safe as a kid.
• Guided Meditations – many are available on the
web or YouTube.

11. Relaxing Smells
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Green apple – reduces headaches
Lavender – promotes relaxation and sleep
Citrus (orange) – promotes energy
Coconut – blunt the fight or flight
Peppermint – reduces appetite and over
eating
• Rose – promotes relaxation
• Sandalwood – promotes relaxation

12. Relaxing Foods
• Hot Tea – chamomile or green – alert mind
• Dark chocolate – reduces stress hormones
• Mint – calms upset stomach and reduces
appitetie
• Berries – vitamin c
• Cashews (or other nuts) – zinc
• Garlic – good for heart health
• Oatmeal – healthy wat to statisfy the carb craving
• Oranges – high in vitamin C

13. Seeing Stress as a Positive
• Recent studies show that people who view
stress as an asset rather than a problem don’t
experience the same negative effects.
• Make stress your friend!

14. Perseverance/Resiliency
• Perseverance – continuing despite difficulty or
delay
• Resiliency – rebounding, or springing back
• What can you do to promote perseverance
and resiliency in your life?

15. Wellness Plan to Reduce Stress
Let’s set some wellness goals:
• Eat healthy and exercise
• Reduce your use of alcohol, drugs, cigarettes
and caffeine
• Manage your time and your finances
• Find your spirituality

16. Stress Resources on Campus
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Counseling and Testing
Student Money Management Center
Academic Advisors
The Learning Center