Students login | Contact Us |
|
Q) What Is Stress? Q) What Are The Signs Of Stress? Q) What Causes Stress? Q) What's Stressful For You? Q) Are some people more vulnerable to stress than others? Q) What Are Your Personal Signs Of Stress? Q) Are you having this sign of stress? Q) Has some one else noticed you have this sign? Q) How Does Stress Affect The Body? Q) Do you have muscle tension? Q) Do you have sweaty palms? Q) Do you have rapid breathing or rapid pulse? Q) Are you pacing or fidgeting? Q) Is your voice too tense, too loud or too quiet? Q) Do you feel nervous, moody, depressed? Q) Do you feel frustrated? Q) Do you feel lonely? Q) Are your thoughts always turning to your worries? Q) Are you having trouble with concentration or memory? Q) Do you always talk to yourself?" Q) Do you feel like a failure if you are late, or if things don't go as planned? Q) Do you have, feeling you have to look after everyone else's needs before you think of your own? Q) Do you feel worthless unless everyone likes you all the time? Q) Is stress really the problem? Q) Is it more than stress? Q) Do you need technical help? Q) Are some people more vulnerable to stress than others? Lecture Counseling for Stress and Anxiety Stress Management Introduction Stress is a part of day to day living. As college students you may experience stress meeting academic demands, adjusting to a new living environment, or developing friendships. The stress you experience is not necessarily harmful. Mild forms of stress can act as a motivator and energizer. However, if your stress level is too high, medical and social problems can result. What is Stress? Although we tend to think of stress as caused by external events, events in themselves are not stressful. Rather, it is the way in which we interpret and react to events that makes them stressful. People differ dramatically in the type of events they interpret as stressful and the way in which they respond to such stress. For example, speaking in public can be stressful for some people and relaxing for others. Symptoms of Stress There are several signs and symptoms that you may notice when you are experiencing stress. These signs and symptoms fall into four categories: Feelings, Thoughts, Behavior, and Physiology. When you are under stress, you may experience one or more of the following: Feelings * Feeling anxious. * Feeling scared. * Feeling irritable. * Feeling moody. Thoughts * Low self-esteem. * Fear of failure. * Inability to concentrate. * Embarrassing easily. * Worrying about the future. * Preoccupation with thoughts/tasks. * Forgetfulness. Behavior * Stuttering and other speech difficulties. * Crying for no apparent reason. * Acting impulsively. * Startling easily. * Laughing in a high pitch and nervous tone of voice. * Grinding your teeth. * Increasing smoking. * Increasing use of drugs and alcohol. * Being accident prone. * Losing your appetite or overeating. Physiology * Perspiration /sweaty hands. * Increased heart beat. * Trembling. * Nervous ticks. * Dryness of throat and mouth. * Tiring easily. * Urinating frequently. * Sleeping problems. * Diarrhea / indigestion / vomiting. * Butterflies in stomach. * Headaches. * Premenstrual tension. * Pain in the neck and or lower back. * Loss of appetite or overeating. * Susceptibility to illness. Causes of Stress Both positive and negative events in one's life can be stressful. However, major life changes are the greatest contributors of stress for most people. They place the greatest demand on resources for coping. Major Life Changes that can be Stressful * Geographic mobility. * Going to college. * Transfer to a new school. * New Relationship * Pregnancy. * New work. * New life style. * Death of a loved one. * Being _________ from your work. Environmental Events that can be Stressful * Time pressure. * Competition. * Financial problems. * Noise. * Disappointments. How to Reduce Stress Many stresses can be changed, eliminated, or minimized. Here are some things you can do to reduce your level of stress: * Become aware of your own reactions to stress. * Reinforce positive self-statements. * Focus on your good qualities and accomplishments. * Avoid unnecessary competition. * Develop assertive behaviors. * Recognize and accept your limits. Remember that everyone is unique and different. * Get a hobby or two. Relax and have fun. * Exercise regularly. * Eat a balanced diet daily. * Talk with friends or someone you can trust about your worries/problems. * Learn to use your time wisely: o Evaluate how you are budgeting your time. o Plan ahead and avoid procrastination. o Make a weekly schedule and try to follow it. * Set realistic goals. * Set priorities. * When studying for an exam, study in short blocks and gradually lengthen the time you spend studying. Take frequent short breaks. * Practice relaxation techniques. For example, whenever you feel tense, slowly breathe in and out for several minutes. What Is Stress? What Are The Signs Of Stress? What Causes Stress? What's Stressful For You? Are some people more vulnerable to stress than others? What Are Your Personal Signs Of Stress? Are you having this sign of stress? Has some one else noticed you have this sign? How Does Stress Affect The Body? Do you have muscle tension? Do you have sweaty palms? Do you have rapid breathing or rapid pulse? Are you pacing or fidgeting? Is your voice too tense, too loud or too quiet? Do you feel nervous, moody, depressed? Do you feel frustrated? Do you feel lonely? Are your thoughts always turning to your worries? Are you having trouble with concentration or memory? Do you always talk to yourself with words like "should, must, and ought?" Do you feel like a failure if you are late, or if things don't go as planned? Do you have "me last" syndrome, feeling you have to look after everyone else's needs before you think of your own? Do you feel worthless unless everyone likes you all the time? Is stress really the problem? Is it more than stress? Do you need technical help? Technical help can come in the form of books, videos, consultations with experts or the leader of a stress-management. Are some people more vulnerable to stress than others? What are some of the most common causes of stress? What are some early signs of stress? How do women tend to react to stress? How does stress affect my body and my health? What are some of the most stressful life events? What is post-traumatic stress disorder (PTSD)? How can I help handle my stress? I heard deep breathing could help my stress. How do I do it? Does stress cause ulcers? For More Information What are some of the most common causes of stress? What are some early signs of stress? Stress can take on many different forms, and can contribute to symptoms of illness. Common symptoms include headache, sleep disorders, difficulty concentrating, short-temper, upset stomach, job dissatisfaction, low morale, depression, and anxiety. How do women tend to react to stress? How does stress affect my body and my health? Both short and long-term stress can have effects on your body. Research is starting to show the serious effects of stress on our bodies. Stress triggers changes in our bodies and makes us more likely to get sick. It can also make problems we already have worse. It can play a part in these problems: * trouble sleeping * headaches * constipation * diarrhea * irritability * lack of energy * lack of concentration * eating too much or not at all * anger * sadness * higher risk of asthma and arthritis flare-ups * tension * stomach cramping * stomach bloating * skin problems, like hives * depression * anxiety * weight gain or loss * heart problems * high blood pressure * irritable bowel syndrome * diabetes * neck and/or back pain * less sexual desire * harder to get pregnant What are some of the most stressful life events? Any change in our lives can be stressful―even some of the happiest ones like having a baby or taking a new job. Here are some of lifeÂ’s most stressful events. * death * separation * spending time in jail * personal illness or injury * pregnancy * retirement What is post-traumatic stress disorder (PTSD)? Post-traumatic stress disorder (PTSD) can be a debilitating condition that can occur after exposure to a terrifying event or ordeal in which grave physical harm occurred or was threatened. Traumatic events that can trigger PTSD include violent personal assaults such as rape or mugging, natural or human-caused disasters, accidents, or military combat. Many people with PTSD repeatedly re-experience the ordeal in the form of flashback episodes, memories, nightmares, or frightening thoughts, especially when they are exposed to events or objects that remind them of the trauma. Anniversaries of the event can also trigger symptoms. People with PTSD also can have emotional numbness, sleep disturbances, depression, anxiety, irritability, or outbursts of anger. Feelings of intense guilt (called survivor guilt) are also common, particularly if others did not survive the traumatic event. Most people who are exposed to a traumatic, stressful event have some symptoms of PTSD in the days and weeks following the event, but the symptoms generally disappear. But about 8% of men and 20% of women go on to develop PTSD, and roughly 30% of these people develop a chronic, or long-lasting, form that persists throughout their lives. How can I help handle my stress? DonÂ’t let stress make you sick. As women, we tend to carry a higher burden of stress than we should. Often we arenÂ’t even aware of our stress levels. Listen to your body, so that you know when stress is affecting your health. Here are ways to help you handle your stress. * Relax. ItÂ’s important to unwind. Each person has her own way to relax. Some ways include deep breathing, yoga, meditation, and massage therapy. If you canÂ’t do these things, take a few minutes to sit, listen to soothing music, or read a book. * Make time for yourself. ItÂ’s important to care for yourself. Think of this as an order from your doctor, so you donÂ’t feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend. * Sleep. Sleeping is a great way to help both your body and mind. Your stress could get worse if you donÂ’t get enough sleep. You also canÂ’t fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night. * Eat right. Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers. DonÂ’t be fooled by the jolt you get from caffeine or sugar. Your energy will wear off. * Get moving. Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too! Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood. * Talk to friends. Talk to your friends to help you work through your stress. Friends are good listeners. Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good. It also helps to hear a different point of view. Friends will remind you that youÂ’re not alone. * Get help from a professional if you need it. Talk to a therapist.A therapist can help you work through stress and find better ways to deal with problems. For more serious stress related disorders, like PTSD, therapy can be helpful. There also are medications that can help ease symptoms of depression and anxiety and help promote sleep. * Compromise. Sometimes, itÂ’s not always worth the stress to argue. Give in once in awhile. * Write down your thoughts. Have you ever typed an email to a friend about your lousy day and felt better afterward? Why not grab a pen and paper and write down whatÂ’s going on in your life! Keeping a journal can be a great way to get things off your chest and work through issues. Later, you can go back and read through your journal and see how youÂ’ve made progress! * Help others. Helping someone else can help you. Help your neighbor, or volunteer in your community. * Get a hobby. Find something you enjoy. Make sure to give yourself time to explore your interests. * Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits with yourself and others. DonÂ’t be afraid to say NO to requests for your time and energy. * Plan your time. Think ahead about how youÂ’re going to spend your time. Write a to-do list. Figure out whatÂ’s most important to do. * DonÂ’t deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating. I heard deep breathing could help my stress. How do I do it? Deep breathing is a good way to relax. Try it a couple of times every day. HereÂ’s how to do it. 1. Lie down or sit in a chair. 2. Rest your hands on your stomach. 3. Slowly count to four and inhale through your nose. Feel your stomach rise. Hold it for a second. 4. Slowly count to four while you exhale through your mouth. To control how fast you exhale, purse your lips like youÂ’re going to whistle. Your stomach will slowly fall. 5. Repeat five to 10 times. Does stress cause ulcers? Doctors used to think that ulcers were caused by stress and spicy foods. Now, we know that stress doesnÂ’t cause ulcers―it just irritates them. Ulcers are actually caused by a bacterium (germ) called H. pylori. Researchers donÂ’t yet know for sure how people get it. They think people might get it through food or water. ItÂ’s treated with a combination of antibiotics and other drugs. What are some common coping strategies? How can women manage stress? How can you handle stress? Why is everyone so stressed and how can we relax more? What is a healthy reaction to stress caused by life changes? How do you improve communication and reduce stress within family ties? What is a good way to get rid of stress? I have 2 part-time jobs, I am sick with stress at one, what do I do? How do you cope with huge emotional stress? What are some of the worst symptoms causes by extreme stress? How much stress is too much during pregnancy? Why does being stressed make you feel nauseous? What is a healthy reaction to stress caused by life changes? How is the way for an Introvert to reduce stress? How can you handle stress? How can I get over my exam stress? http://www.mtstcil.org/skills/stress-definition-2.html |