Stress Management
Preventing and Managing Stress

Believe it or not - You need stress in your life

STRESS ADDS FLAVOR, challenge,
and opportunity to your life.

adding flavor.JPG

YOU ARE STRETCHING yourself
and learning new things.

But it is very important to find the optimal level of stress.

How do you know if you are experiencing excess stress?

To help determine how much stress you experience on a daily basis, answer the following questions.

Experiencing some of the stress-related symptoms or answering "yes" to a few questions is normal. However, if you experience a large number of stress symptoms or you answered "yes" to a majority of the questions, you are likely experiencing a high level of stress.

(Source: http://www.mhhe.com/socscience/hhp/wellness/008.htm)

Continue to Page 2 to learn about the signs and symptoms of stress.

Signs and Symptoms of Stress

When you are experiencing stress, your body produces STRESS HORMONES such as CORTISOL and ADRENALINE resulting in increased heart rate and blood pressure, increased temperature, sweating, or shaking. You cannot maintain this level of alertness!

Are you overwhelmed by stress?

physical stress.png

thoughts stress.jpg

woman crying crop.JPG

Physical Symptoms

Thoughts and Feelings

Behavioral Symptoms

Headache
Back pain
Chest pain
Heart disease
Heart palpitations
High blood pressure
Decreased immunity
Stomach upset
Sleep problems

Anxiety
Restlessness
Worrying
Irritability
Depression
Sadness
Anger
Feeling insecure
Lack of focus
Burnout
Forgetfulness

Crying
Overeating
Undereating
Angry outbursts
Drug or alcohol abuse
Increased smoking
Social withdrawals
Relationship conflicts

(Source: http://www.mayoclinic.com/health/stress-symptoms/SR00008_D)

Sorting Activity

Now that you have learned some of the signs and symptoms of stress, see if you can sort these cards into the correct categories:

Sources of Stress

MCj04238380000[1] Stress is a part of almost every student's daily life. Your personal stress requirements and the amount which you can tolerate before you become distressed vary with your life situation and your age.

As a college student, the greatest sources of events you experience as stressful are likely to be relationships, academic and social situations, environment and lifestyle.

Leaving home or commuting daily, managing finances, living with roommates and juggling a job, classes, and relationships all contribute to the normal stress of being in college. It is also not uncommon for students to feel overwhelmed and anxious about wasting time, meeting high standards or being lonely.

In addition, stress can also come from exciting or positive events. Falling in love, preparing to study abroad, or buying a new car can be just as stressful as less happy events.

It is crucial to recognize stressful situations, address them, and develop strategies to manage your stress.

Tips for Stress Management

1. Take a Deep Breath

2. Relax Your Muscles

3. Manage Your Time

4. Take a Musical Detour

5. Get Plenty of Rest

6. Exercise

7. Connect with Others

8. Take a Break

1.Take a Deep Breath

Meditating woman.jpg

Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing (Kovacs). So, turn tension into relaxation! Let's try it:

Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

(Source: http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm)

2.Massage Therapy

Getting a massage provides deep relaxation, and you don't have to visit the spa to enjoy the benefits of massage. There are many simple self-massage techniques you can use to relax and release stress.

Self-Massage Techniques

Scalp Soother

Place your thumbs behind your ears while spreading your fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.

Easy on the Eyes

Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase the pressure for 5-10 seconds, then gently release. Repeat 2-3 times.

Sinus Pressure Relief

Place your fingertips at the bridge of your nose. Slowly slide your fingers down your nose and across the top of your cheekbones to the outside of your eyes.

Shoulder Tension Relief

Reach one arm across the front of your body to your opposite shoulder. Using a circular motion, press firmly on the muscle above your shoulder blade. Repeat on the other side.

Source: Northwestern Health Sciences University

3.Manage Your Time

Make a list.

Try It!

Deal with tasks and assignments in some priority.

Try It!

assignment girl.jpg

4.Take a Musical Detour

Music can calm the heartbeat. Research shows that 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium

Try it!

5.Get Plenty of Rest

Adequate sleep is critical for stress management and overall wellness, but it is something that many college students fail to obtain.

Strategies for Better Sleep:

The following strategies can help you get a better night's sleep:

Go to bed at the same time every night, and get up at the same time every morning.
Exercise daily, but not too close to bedtime.
Don't use tobacco
Don't drink alcohol after dinner.
Eat a light snack before bedtime.
Write out a list of worries or a to-do list for the following day; then allow your mind to tune out such worries and distractions.
Don't eat, read, study, or watch television in bed.
Relax before bedtime with a book, music, or some relaxation exercises; give yourself time to wind down from your day's activities.
If you don't fall asleep in 15-20 minutes, get out of bed and do something monotonous until you feel sleepy. Do the same if you wake up and can't fall asleep again.

Source: http://www.mhhe.com/socscience/hhp/wellness/014.htm

6.Exercise

What are the benefits of exercise?

It pumps up your endorphins

Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

It's meditation in motion

After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

It improves your mood.

Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Exercise Your Resources!

Virtually any form of exercise can act as a stress reliever. Even if you are not a weight lifter or a track runner, you can still include exercise in your daily routine.

Take advantage of the free resources offered right here at the TCC Fitness Center and Gym!

Hours of Operation

General Services

table tennis.jpg

Aerobics Classes

Personal Training

7.Connect with Others

Get Involved at TCC! Cultivate your social support network.

If you want to improve your mental health and your ability to combat stress, surround yourself with at least a few good friends and confidants. Here are some ideas for building your social network:

Volunteer

Pick a cause that is important to you. You will meet others who share similar interests and values.

For opportunities at TCC, click here.

Join a Student Club or Organization

TCC has a variety of student organizations that are sponsored by the college for the growth, development and enjoyment of the students involved.

For opportunities at TCC, click here.

Intramural and Club Sports

These include a variety of team and individual sports and special events such as flag football, basketball, indoor & outdoor soccer, volleyball, dodgeball, spades, dominoes, free throw, and bowling. No experience is needed to participate.

For more information, click here.

8.Take a Break!

Take a couple minutes out of your day to clear your mind!

Try these fun activities:

Simon:

simon says.jpg

Funny Bubbles

Virtual Zen Aquarium

TCC Resources

Career Services Center	850.201.9970
Campus Life	850.201.8427
Disability Support Services	850.201.8430
International Student Services	850.201.8840
Learning Commons	850.201.8193
Mental Health Services	850.201.8440
Student Success Center	850.201.8440
Telephone Counseling (24 hr. Crisis Hotline)	call 211

Manage Your Stress

Toggle open/close quiz question

Tell us what you think

Sign into TCC Passport and take a short survey.

Your feedback will help us improve the Stress Management Skillshop.

Thank you!