Stress Reduction Workshop

A Presentation Developed for College Students

Stephanie L. Butler University of Cincinnati November 24, 2013

How do I sign up?

- Workshop location: 420A in Tangamen University Center (TUC) University of Cincinnati - August 30, 2013 and May 2, 2014 @ 7 p.m. (always during
Welcome Week and end of the year before finals week)

- One hour workshop; held twice a year - Expected number of participants: 50

Introduction
College brings excitement, changes, risks, and responsibilities. Making friends, dating, being independent, and learning about new things that are rewarding and sometimes stressful. There will be pressures related to lifestyle, appearance, drugs & alcohol, and sexual activity. College is a time of freedom and exploring new opportunities, but it is also a time to establish habits that will shape the rest of your life.

Topics discussed:
What is Stress? Objectives Sources of Stress for College Students Signs of Stress Guidelines in managing Stress Response to Stress Ways to handle your Stress Relaxation Techniques Evaluation Method

What is Stress?

Stress
1. 2. /stres/ (noun) pressure or tension exerted on a material object. a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.

Words that could help to define stress include:

Pressure Anger Nervousness Strain Being uptight Being under the weather Being down Anxiety Having butterflies in the stomach Negative stimulation Depressed

Objectives

1. After viewing the power point presentation on Healthy Habits, during the first meeting, all workshop participants will be able to list the different types of stressors. 2. After the lecture of Practicing Stress Management, during the second meeting, 40% of the participants will be able to identify different styles of relaxation techniques.

Stressors

Stressors, in a psychological context, are the demands from the internal or external environment that we perceive as harmful or threatening.

Life Events or Life Change Events a discrete,

observable, experiences occurring within the past year

Chronic Stressors stressors that occur in a daily basis The Nonevent desired or anticipated events that do not
occur as desirable events

Common Stressors experienced by College Students

Greater academic demands Being on ones own in a new environment with new responsibilities Changes in family relations and ones social life Financial responsibilities Exposure to new people, ideas, and temptations Being away from home, often for the first time Making decisions, on a higher level than one is used to Substance abuse Awareness of ones sexual identity and orientation Self-doubt Preparing for life after graduation

Psychological make-up can also play a role in vulnerability to depression. People who have low self-esteem, who consistently view themselves and the world with pessimism, or are readily overwhelmed by stress may be especially prone to depression.

Research
College students are feeling more overwhelmed and stressed than fifteen years ago, according to a recent UCLA survey of college freshman. More than 30% of all college freshman report feeling overwhelmed - a great deal of the time. 1 According to the Centers for Disease Control and Prevention (CDC), 7.8% of men and 12.3% of women ages 18-24 report frequent mental distress a key indicator for depression and other mental disorders. 1 Darker still, about one in six say they have friends who in the past year have discussed committing suicide, and about one in 10 say they have seriously considered it themselves. 2 Stressors affecting students can be categorized as academic, financial, time or health related, and self-imposed. 3

Signs of Stress

The following are indicators that you may be experiencing stress:

General irritability Elevated heart rate Increased blood pressure Increased accident proneness Trembling Insomnia Indigestion Headaches Anxiety/anxious Changes in appetite or sleep patterns

Want to Reduce your Stress?

1. 2. 3. 4. 5. 6. 7.

Enhance your awareness about managing your stress Relax! Try to engage in effective communication Make sure to improve you eating habits if need be Start a routine of physical activity and exercise Work on efficient time and financial management Have a plan

TAKING STRESS SERIOUSLY

For many young adults, college is the best time of life. These critical years of adjustment can also be undermined by depression, anxiety, substance abuse and eating disorders. Researchers are finding that many mental illnesses are traced to trauma, whose damage surfaces in times of stress and change, such as the college years.

Activity #1: How Do You Respond to Stress?

Go through and check all that apply. Next, go through and circle the ones that occur the most frequently (Handouts and discussion).

Physical
__headaches __restlessness __digestive upsets __accident-prone __fatigue __teeth grinding __insomnia __weight change __colds __increased alcohol, drug, tobacco use __neck and shoulders ache __pounding heart __confusion __lethargy __no new ideas __poor concentration __negative attitude __boredom __depression __worrying

Mental
__forgetfulness __low productivity

Emotional
__anxiety __moods swings __crying spells __irritability __the blues __nervous laugh __bad temper __easily discouraged __lowered sex drive __resentment __clamming up __lashing out __fewer contacts with friends

Social
__isolation __loneliness people __nagging __using / manipulating

Study your list.

Which of your reactions cause you the most concern? Did any patterns surface? Can you name one effective way of coping with each of your stress reactions? After you recognize the stress reactions and patterns and your best coping mechanisms, you can then create a stress management plan to address the stressors in your life.

Remember - it is very important to seek professional help if you are struggling!

Relaxation Techniques
Yogic breathing or pranayamaa method based on ancient yoga for increased awareness and control on the unconscious activity of breathing and enhancing inner energy levels. Progressive muscle relaxation (PMR)- a relaxation method used to contract and then relax muscles of the arms, legs, face, neck, shoulders and trunk.

Autogenic training- selfregulation and self-healing powers of the mind are channeled in a positive manner Visual imagery- mental visualization with the help of imagination. Imagining relaxing scenes and images is a very useful way to bring about relaxation.

Other ways to Relax

Sleep Get Active!

Yoga, Zumba, swim, dance, workout, sports

Meditation Take time for yourself Eat healthy Pray Get a good social support system Laugh, a lot!

Activity #2 Visual Imagery

Find a quiet and comfortable place. Make sure to set aside at least half an hour for yourself. There should be minimal distractions as possible. You can choose to lie down or sit.

Close your eyes Recall the last time you were very happy, mentally imagine that scene Forget about everything else and become engrossed in imagining that happy moment Remain with this feeling mentally for at least 10 minutes Now, imagine an event that you have not experienced but you think will make you happy Mentally enjoy the feeling of being in that event for at least 10 minutes Now open your eyes and feel the relaxation and recharging of the body and mind that has taken place.

Workshop Evaluation Stress Reduction Workshop

Please mark the response that best describes your opinion of today's workshop.

Excellent:5, Very Good:4, Good:3, Fair:2, Poor:1

How would you rate the workshop overall? ______ How would you rate the workshop's usefulness? ______ How would you rate the strategies presented at the workshop?______ What are the most useful ideas, tips, or techniques you will take from today's workshop? ______ What topics would you recommend for future workshops?

References

Associated Press. 1 in 5 undergrads is constantly stressed. (2008). http://www.nbcnews.com/id/23693229/ R. and McKean, K. College Students Academic Stress and its Relation to their Anxiety, Time Management and Leisure Satisfaction. (2000). 16(1). http://www.biomedsearch.com/article/College students-academic-stress-its/65640245.html

2 Misra,

National Health Ministries. Stress and The College Students. (2006).