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Take the Stress Test
Do any of these apply to you?
Efforts often seem for nothing – Don’t get satisfying results . no time left for anything else 4. test come all at once 3. One or two difficult courses take all my time. deadlines. never able to relax 2. Always too much work. High Pressure periods.Work Load 1.
5. My job takes up too much time. My stress is complicated by commitments I can’t get out of . I can’t afford to cut back 8. friends 6. Seems like I have a lot more work than roommate. I have to work harder than roommate and friends to get the same results 7.
If you said yes to many work stressors… …you might consider one of the following: • Consult with a counselor about time management and/or priority setting • Seek out a tutor or other study skills help • Talk to the career center about work style .
Death of a close friend or family member . friends or romantic partner 2. lifestyle 3. schedule. Tension with family. Incompatibility with roommate’s habits.People 1. Change in relationship. love lost/gained new romantic partner 4.
Adjustment to parents new partner. 6.5. Interpersonal conflict. separation or conflicts. Trouble saying no . Reluctant to ask for help 8. Parents divorce. trouble expressing needs or standing up for rights 7.
RA or counselor about the problem • Go to a program on assertiveness training and/or conflict • Take an interpersonal communication class .If you said yes to many people stressors… …you might consider one of the following: • Talk to a friend.
More time spent thinking about what DID go wrong than where you can go from here 4. Worry about what people think? 2.Mind 1. No time to think. More time spent thinking about what can go wrong than what can go right 3. always having to do .
Tendency to get down. difficulty getting started 6.5. dwell on how bad things are 8. Often feel guilty . Tendency to get too worked up when under pressure or in a crisis 7. Motivation problems.
. irrational beliefs and reinterpretation might be a good place to start. • Information or counseling on self talk.If you said yes to many mind stressors… …you are experiencing a lot of internally generated stress.
Uncomfortable chair. etc. excessive time hunched over book or computer. alcohol. 4.Body 1. sickness 3. poor posture. Negative effects from caffeine. nicotine. Frequent colds. Insufficient sleep 2. .
poor lighting.5. Aversive environment . Lack of exercise 8. Eye Strain (wrong glasses. missed meals. Inadequate nutrition. computer screen overload) 6. reliance on junk food 7.
Change your environment (lighting.Exercise regularly . space.If you said yes to many body stressors… …then try the following: .) .Reduce or eliminate caffeine.Choose healthy foods .Get enough sleep . nicotine and alcohol intake . etc.
So… What can you do to alleviate excessive stress? .
stomach ache.Become Aware of Your Stressors and Emotional and Physical Reactions .Notice when you are stressed. etc) . don’t ignore it .Find out what stresses you out and what they might be telling you .Learn how it affects your body (sweats.
leave) • Can you devote the time necessary to make a change? .Recognize what you can change • Can you change your stressors by avoiding or eliminating them? • Can you reduce their intensity (manage them over time instead of immediately) • Can you shorten your exposure to stress (take a break.
not something that overpowers you Do not labor on the negative and/or the “what ifs” . see stress as something you can cope with.Reduce the intensity of your emotional reactions • Are you expecting to please everyone? • Are you overreacting and viewing things as absolutely critical and urgent? Work at adopting moderate views.
. deep breathing will bring your heart rate and respiration back to normal Relaxation techniques can reduce muscle tension. when prescribed by a physician can help in the short term. Medications.Learn to moderate your physical reactions to stress Slow.
Build your physical reserves. . Be consistent with your sleep schedule. nutritious meals • Maintain your ideal weight • Avoid nicotine. Take breaks and get away. • Exercise for cardiovascular fitness 3 – 4 times a week • Eat well-balanced. excessive caffeine and other stimulants • Mix leisure with work. • Get enough sleep.
Expect some frustrations. Pursue realistic goals which are meaningful to you. Always be kind and gentle with yourself – be a friend to yourself. failures and sorrows. rather than goals other have for you that you do not share. .Maintain your emotional reserves Develop mutually supportive friendships/relationships.
Eliminating Stress From Your Environment • A poorly organized living space can be a major source of stress. • If your environment is well organized and pleasant. • Some people under stress need a calm environment. . then it can help to reduce stress and increase productivity. others may enjoy the raised levels of arousal associated with the 'buzz' of a busy space.
.To improve air quality: • • • • Ban smoking Open windows Use an ioniser Have plants in the room.
.• Bad lighting can cause eye strain and increase fatigue. or light that shines directly into your eyes. • Try experimenting with working by a window or using full spectrum bulbs in your desk lamp. as can light that is too bright. What you may not appreciate is that the quality of light may also be important. You will probably find that this improves the quality of your working environment. Fluorescent lighting can also be tiring.
• Have calming and happy decorations.Decoration and Tidiness • A chaotic and cluttered living or work space adds to stress. . • Don’t be dogmatic. but keep the area you are working in free of clutter.
tension and headaches in addition to loss of concentration. Solutions: use of quiet rooms when concentration is needed Use earplugs Try a pleasantly assertive approach.Large amounts of background noise during the day can cause irritability. Ask that music is turned down or that the person use headphones .
Block off a space using furniture.It is important for people to feel that they have sufficient personal space at work and at home. . then you can establish some feeling of ownership by bringing personal objects such as small plants or photographs of loved-ones. sheet or divider when you need some space. Where no personal space is available.
• Unlike hypnosis. It should be in a position that you can comfortably sustain for a period of time (20 .30 minutes is ideal). • Keep your body relaxed.• The essence of meditation is to quiet your thoughts by focusing completely on just one thing. meditation is an active process which seeks to exclude outside thoughts by concentrating all mental faculties on the subject of meditation. . which is more of a passive experience.
• Concentrate on breaths in and out.• Focus your attention on your breathing. . and stress or pain flowing out when you exhale. visualize health and relaxation flowing into your body when you inhale. • Visualize images of the numbers changing with each breath. Count your breaths using the numbers 0 to 9. • Alternatively.
or even coffee mugs!) . • Look at it in immense detail for the entire meditation. texture. • Objects often used are flowers. alarm clocks. temperature and movement of the object. Examine the shape.Focusing on an object • Completely focus attention on examination of an object.g. or flowing designs. desk lamps. However you can use other objects equally effectively (e. color differences.
meaning 'perfection'. The classic example is the Sanskrit word 'Om'.Some people like to focus on sounds. .
. smell the aromas. hear the sounds. Enjoy the location in your mind.Create a mental image of a pleasant and relaxing place in your mind. feel the temperature and the movement of the wind. Involve all your senses in the imagery: see the place.
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