Stress Management

Courtney B. Walters, LPC, NCC

University of North Carolina at Pembroke
 What is stress?

The term stress as it is

currently used was coined by
Hans Selye in 1936, who
defined it as the non-specific
response of the body to any
demand for change (What
is stress? n.d., para. 1).
Good Stress vs. Bad Stress
Characteristics of Eustress (positive stress)

Provides mental alertness, motivation, and efficiency

Provides burst of adrenaline which can help you to
accomplish goals
Can increase self-esteem
Characteristics of Distress (negative stress)

Occurs when your body cannot return to a relaxed

state, even once the stressor is no longer present
Negative physical and emotional symptoms, such as
changes in eating or sleeping patterns, anxiety, or
depression.
 Identifying Stressors

The first step to overcoming stress is to identify the

different sources of stress in your life.
This is not always as simple as you might think!
We often overlook (or deny) our own stress-inducing
thoughts, feelings, and behaviors.
Example Are you worried because finals are
quickly approaching, or is that worry actually
caused by your own procrastination?
 Identifying Stressors

To identify your authentic sources of stress, examine your habits, attitudes,

and excuses more closely:
1. Do you explain away stress as temporary even though you cant remember the
last time you took a breather? (I just have a million things going on right now.
It will get better once schools out.)
2. Do you define stress as an integral part of your school or home life (Things are
always crazy around here!) or as a part of your personality (I just have a lot of
nervous energy.)?
3. Do you blame your stress on other people or outside events, or view it as
entirely normal and expected?

Until you accept responsibility for your role in creating or maintaining it, your
level of stress will remain outside of your control.

Adapted from Rhodes College Student Counseling Center document, titled Identify the Sources of Stress in Your Life.
http://www.rhodes.edu/counselingcenter/26220.asp
 Common Stressors Among College
Students

Greater academic demands

Being on ones own in a new environment, with new responsibilities
Being away from home, often for the first time
Changes in family relations
Changes in social life
Financial responsibilities
Exposure to new people, ideas, and temptations
Making decisions, on a higher level than one is used to
Substance use/abuse
Awareness of ones sexual identity and orientation
Deciding on a major/career path, and preparing for life after graduation
Journaling to Identify Stressors

Keeping a journal can help you to identify the ongoing

stressors in your life. Each time you feel stressed, write an
entry in your journal. Over time, you will begin to see
patterns and common themes.

What to write in your journal:

What caused your stress?
How did you feel about it? (both physically & emotionally)
How did you react? (thoughts & behaviors)
What did you do to make yourself feel better?
 Coping with Stress

First, lets take a look at your current coping

behaviors

Tactics for Coping with Stress Inventory (handout)

Do you see any room for improvement?
 Tactics for Coping with Stress
Inventory: Discussion

Which new, even-numbered item(s) are you willing to

try? How can you work these strategies into your
weekly schedule? What obstacles might you
encounter?
For any odd-numbered item(s) that you selected are
you motivated to change any/all of these? If so, what
obstacles might you encounter?
 Unhealthy Coping Behaviors
Not sleeping or sleeping
too much
Overeating or not eating
enough
Smoking cigarettes
Abusing alcohol or drugs
Zoning out for hours in
front of the tv, computer,
etc.
Procrastination
Shopping (overspending)
Withdrawing from family,
friends, and enjoyable
activities
Taking your frustrations
out on other people
Avoiding the stressor
 Dealing with Stressful Situations:
The Four As

Ask yourself, What can I do about it?

You can either:

Change the Situation Change Yourself

AVOID the stressor ADAPT to the stressor
ALTER the stressor ACCEPT the stressor

Adapted from Stress Management: How to Reduce, Prevent, and Cope with Stress.
http://www.helpguide.org/articles/stress/stress-management.htm
 Avoid Unnecessary Stress

Not all stress can be avoided, and its not healthy to avoid a
situation that needs to be addressed. You may be surprised,
however, by the number of stressors in your life that you can
eliminate.

Learn how to say NO.

Avoid people who stress you out. (emotional vampires)
Take control of your environment.
Avoid topics that upset you.
Prioritize your to-do list.
Adapted from Stress Management: How to Reduce, Prevent, and Cope with Stress.
http://www.helpguide.org/articles/stress/stress-management.htm
 Alter the Situation

If you cant avoid a stressful situation, try to change it.

Figure out what you can do differently so the problem
doesnt present itself in the future. Often, this involves
changing the way you communicate and operate in your
daily life.
Openly express your feelings.
Be more assertive.
Be willing to compromise.
Manage your time more efficiently.
Adapted from Stress Management: How to Reduce, Prevent, and Cope with Stress.
http://www.helpguide.org/articles/stress/stress-management.htm
 Adapt to the Stressor

If you cant change the stressor, change yourself. You

can adapt to stressful situations and regain your sense
of control by changing your expectations and attitude.
Reframe the situation.
Try to look at the bigger picture.
Adjust your personal expectations.
Focus on the positives.

Adapted from Stress Management: How to Reduce, Prevent, and Cope with Stress.
http://www.helpguide.org/articles/stress/stress-management.htm
 Acceptance

Some sources of stress are unavoidable. You cant prevent or

change stressors such as illness or the death of a loved one.
In such cases, the best way to cope with stress is to accept
things as they are. Acceptance may be difficult, but in the
long run, its easier than fighting a situation you cant change.
Dont try to control the uncontrollable.
Let go of anger and resentment. Learn forgiveness.
Confide in someone share your feelings.
Look for opportunities for personal growth.
Adapted from Stress Management: How to Reduce, Prevent, and Cope with Stress.
http://www.helpguide.org/articles/stress/stress-management.htm
 Managing Your Stress

Dont get so caught up in the hustle and bustle of life that you forget
to take care of your own needs. Nurturing yourself is a necessity, not a
luxury.

Set aside relaxation time. Include rest and relaxation in your daily
schedule.
Connect with others. Spend time with positive people who enhance
your life. A strong support system will buffer you from the negative
effects of stress.
Do something you enjoy every day. Make time for leisure activities
that bring you joy.
Keep your sense of humor. This includes the ability to laugh at
yourself. The act of laughing helps your body fight stress in a
number of ways.
Adapted from Stress Management: How to Reduce, Prevent, and Cope with Stress.
http://www.helpguide.org/articles/stress/stress-management.htm
 Managing Your Stress

Make time for fun and relaxation.

Examples of some healthy ways to relax and recharge:

Go for a walk Play with a pet

Spend time outdoors, just Get a massage
enjoying nature Take a long bath
Write in a journal Read a book
Call a friend Watch a funny movie
Listen to music Enjoy a warm tea or
coffee (Starbucks!)
 Managing Your Stress

Adopt a healthy lifestyle.

You can increase your resistance to stress by strengthening your physical health.
Exercise regularly. Physical activity plays a key role in reducing and preventing
the effects of stress.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with
stress, so be mindful of what you eat.
Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide
often end in with a crash in mood and energy. By reducing the amount of coffee,
soft drinks, chocolate, and sugar snacks in your diet, youll feel more relaxed and
youll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may
provide an easy escape from stress, but the relief is only temporary.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling
tired will increase your stress because it may cause you to think irrationally.
Adapted from Stress Management: How to Reduce, Prevent, and Cope with Stress.
http://www.helpguide.org/articles/stress/stress-management.htm
Stress Management Exercises

Breathing
6 Breathing Exercises to Relax in 10 Minutes or Less
http://healthland.time.com/2012/10/08/6-breathing-
exercises-to-relax-in-10-minutes-or-less/
Get a Hold of Yourself: 3 Kinds of Deep Breathing
http://www.everydayhealth.com/columns/therese-
borchard-sanity-break/get-a-hold-of-yourself-3-kinds-
of-deep-breathing/
Stress Management Exercises

Meditation
Meditation for Beginners: 20 Practical Tips for
Quieting the Mind
http://zenhabits.net/meditation-for-beginners-20-
practical-tips-for-quieting-the-mind/
How to Meditate: 10 Important Tips
http://goodlifezen.com/how-to-start-meditating-ten-
important-tips/
Stress Management Exercises

Mindfulness
Mindfulness: Getting Started
http://www.mindful.org/mindfulness-
practice/mindfulness-the-basics
New to Mindfulness? How to Get Started
http://psychcentral.com/blog/archives/2013/06/03/new
-to-mindfulness-how-to-get-started/
Stress Management Exercises

Progressive Muscle Relaxation

How to do Progressive Muscle Relaxation
http://www.anxietybc.com/sites/default/files/MuscleR
elaxation.pdf
Progressive Muscle Relaxation Script
http://prtl.uhcl.edu/portal/page/portal/COS/Self_Help_
and_Handouts/Files_and_Documents/Progressive%20
Muscle%20Relaxation.pdf
Stress Management Exercises

Imagery
Imagery Stress Management Training
http://www.mindtools.com/pages/article/newTCS_04.
htm
Visualization and Guided Imagery Techniques for
Stress Reduction
http://sevencounties.org/poc/view_doc.php?type=doc
&id=15672&cn=117
Stress Management Exercises

Positive Affirmations
Positive Affirmations: 10 De-Stressing Phrases That
Help Put Life Into Perspective (with photos)
http://www.huffingtonpost.com/2013/04/25/positive-
affirmations-de-stressing-mantras_n_3047604.html
Using Affirmations: Harnessing Positive Thinking
http://www.mindtools.com/pages/article/affirmations.
htm
 Stress Management Exercises:
Discussion

Which of these exercises are you more likely to try

and why?
Which of these exercises do you think would be the
most difficult for you and why?
 Stress Management Apps

The 18 Best Anxiety iPhone and Android Apps of 2014

http://www.healthline.com/health-slideshow/top-anxiety-
iphone-android-apps
De-Stressing Apps: 10 iPhone Applications to Help You Chill
Out and Calm Down
http://www.huffingtonpost.com/2013/01/02/de-stressing-
apps-10-ipho_n_2397200.html
Free Mindfulness Apps Worthy of Your Attention
http://www.mindful.org/mindfulness-practice/free-
mindfulness-apps-worthy-of-your-attention
 Stress Management
Workbooks/Activities

The Relaxation and Stress Reduction Workbook

http://www.amazon.com/Relaxation-Reduction-Workbook-
Harbinger-Self-Help/dp/1572245492
The Big Book of Stress Relief Games: Quick, Fun Activities
for Feeling Better
http://www.amazon.com/The-Book-Stress-Relief-
Games/dp/0070218668
A Mindfulness-Based Stress Reduction Workbook
http://www.amazon.com/A-Mindfulness-Based-Stress-
Reduction-Workbook/dp/1572247088
 References

Davis, M., Robbins Eshelman, E, & McKay, M. (2008). The

relaxation and stress reduction workbook (6th ed.).
Oakland, CA: New Harbinger.
Identify the sources of stress in your life (n.d.). Retrieved
from http://www.rhodes.edu/counselingcenter/
26220.asp.
Mills, H., Reiss, N., & Dombeck, M. (2008). Types Of
Stressors (Eustress Vs. Distress). Retrieved from
https://www.mentalhelp.net/articles/types-of-
stressors- eustress-vs-distress/.
 References

Smith, M., & Segal, R. (2015). Stress Management:

How to Reduce, Prevent, and Cope with Stress.
Retrieved from http://www.helpguide.org/
articles/stress/stress-management.htm.
Ross, S. E., Niebling, B.C, & Heckert, T.M. (1999).
Sources of stress among college students.
College Student Journal, 33(2), 312-317.
What is stress? (n.d.) Retrieved from http://
www.stress.org/what-is-stress/.