stress_management

Take the Stress Test

Do any of these apply to you?

no time left for anything else 4. Always too much work. deadlines. Efforts often seem for nothing ± Don¶t get satisfying results .Work Load 1. One or two difficult courses take all my time. never able to relax 2. test come all at once 3. High Pressure periods.

Seems like I have a lot more work than roommate. I can¶t afford to cut back 8.5. friends 6. My job takes up too much time. My stress is complicated by commitments I can¶t get out of . 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 .

People 1. friends or romantic partner 2. lifestyle 3. Change in relationship. Incompatibility with roommate¶s habits. Death of a close friend or family member . Tension with family. love lost/gained new romantic partner 4. schedule.

Interpersonal conflict. 6. Adjustment to parents new partner. Reluctant to ask for help 8. Parents divorce. trouble expressing needs or standing up for rights 7. Trouble saying no .5. separation or conflicts.

If you said yes to many people stressors« «you might consider one of the following: ‡ Talk to a friend. RA or counselor about the problem ‡ Go to a program on assertiveness training and/or conflict ‡ Take an interpersonal communication class .

More time spent thinking about what can go wrong than what can go right 3.Mind 1. More time spent thinking about what DID go wrong than where you can go from here 4. No time to think. always having to do . Worry about what people think? 2.

difficulty getting started 6. Often feel guilty .5. Tendency to get too worked up when under pressure or in a crisis 7. Tendency to get down. Motivation problems. dwell on how bad things are 8.

‡ Information or counseling on self talk. . irrational beliefs and reinterpretation might be a good place to start.If you said yes to many mind stressors« «you are experiencing a lot of internally generated stress.

etc. Insufficient sleep 2. 4. Frequent colds. alcohol. sickness 3. excessive time hunched over book or computer.Body 1. Negative effects from caffeine. poor posture. nicotine. . Uncomfortable chair.

Eye Strain (wrong glasses. computer screen overload) 6. reliance on junk food 7.5. Aversive environment . missed meals. Lack of exercise 8. Inadequate nutrition. poor lighting.

) .Get enough sleep . space.Change your environment (lighting. etc.If you said yes to many body stressors« «then try the following: . nicotine and alcohol intake .Exercise regularly .Reduce or eliminate caffeine.Choose healthy foods .

So« What can you do to alleviate excessive stress? .

stomach ache. don¶t ignore it .Find out what stresses you out and what they might be telling you .Become Aware of Your Stressors and Emotional and Physical Reactions .Notice when you are stressed. etc) .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.

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. see stress as something you can cope with. not something that overpowers you Do not labor on the negative and/or the ³what ifs´ .

deep breathing will bring your heart rate and respiration back to normal Relaxation techniques can reduce muscle tension.Learn to moderate your physical reactions to stress Slow. when prescribed by a physician can help in the short term. . Medications.

‡ Get enough sleep. . Be consistent with your sleep schedule.Build your physical reserves. excessive caffeine and other stimulants ‡ Mix leisure with work. Take breaks and get away. ‡ Exercise for cardiovascular fitness 3 ± 4 times a week ‡ Eat well-balanced. nutritious meals ‡ Maintain your ideal weight ‡ Avoid nicotine.

Pursue realistic goals which are meaningful to you. . Always be kind and gentle with yourself ± be a friend to yourself.Maintain your emotional reserves Develop mutually supportive friendships/relationships. rather than goals other have for you that you do not share. Expect some frustrations. failures and sorrows.

‡ 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. ‡ If your environment is well organized and pleasant. .Eliminating Stress From Your Environment ‡ A poorly organized living space can be a major source of stress.

To improve air quality: ‡ ‡ ‡ ‡ Ban smoking Open windows Use an ioniser Have plants in the room. .

. as can light that is too bright. or light that shines directly into your eyes. ‡ Try experimenting with working by a window or using full spectrum bulbs in your desk lamp. You will probably find that this improves the quality of your working environment.‡ Bad lighting can cause eye strain and increase fatigue. Fluorescent lighting can also be tiring. What you may not appreciate is that the quality of light may also be important.

‡ Have calming and happy decorations. ‡ Don¶t be dogmatic. .Decoration and Tidiness ‡ A chaotic and cluttered living or work space adds to stress. but keep the area you are working in free of clutter.

Solutions:  use of quiet rooms when concentration is needed  Use earplugs  Try a pleasantly assertive approach. Ask that music is turned down or that the person use headphones .Large amounts of background noise during the day can cause irritability. tension and headaches in addition to loss of concentration.

 Where no personal space is available. then you can establish some feeling of ownership by bringing personal objects such as small plants or photographs of loved-ones.It is important for people to feel that they have sufficient personal space at work and at home. . sheet or divider when you need some space.  Block off a space using furniture.

‡ Keep your body relaxed. which is more of a passive experience. ‡ Unlike hypnosis. .‡ The essence of meditation is to quiet your thoughts by focusing completely on just one thing.30 minutes is ideal). It should be in a position that you can comfortably sustain for a period of time (20 . meditation is an active process which seeks to exclude outside thoughts by concentrating all mental faculties on the subject of meditation.

‡ Concentrate on breaths in and out. and stress or pain flowing out when you exhale. Count your breaths using the numbers 0 to 9.‡ Focus your attention on your breathing. visualize health and relaxation flowing into your body when you inhale. ‡ Visualize images of the numbers changing with each breath. ‡ Alternatively. .

g. ‡ Objects often used are flowers. desk lamps. or even coffee mugs!) . ‡ Look at it in immense detail for the entire meditation. temperature and movement of the object. color differences. alarm clocks. texture.Focusing on an object ‡ Completely focus attention on examination of an object. However you can use other objects equally effectively (e. Examine the shape. or flowing designs.

meaning 'perfection'. .Some people like to focus on sounds. The classic example is the Sanskrit word 'Om'.

feel the temperature and the movement of the wind. Enjoy the location in your mind. .Create a mental image of a pleasant and relaxing place in your mind. Involve all your senses in the imagery: see the place. smell the aromas. hear the sounds.

Sign up to vote on this title
UsefulNot useful