Stress Mgmt. Presentation

STRESS MANAGEMENT
FOR COLLEGE STUDENTS
1
WHY IS IT IMPORTANT TO LEARN
ABOUT STRESS?
 Stress is a normal, universal human experience.

 Attendance at college has been recognised as one
of the most stressful times in one’s life.
 Successfully completing one’s college degree, and
enjoying one’s college experience, requires
flexibility, adaptation, and persistence.
 Learning to effectively manage stress can increase
one’s chances of doing well in college and in later
life as well.
Gensip
Trinity College Dublin
Stress Management 2
STRESS results when we perceive an
imbalance between the demands placed on us
in a given situation, and our resources for
meeting those demands.
This involves 3 key components:

• The situation and its demands.
• Our subjective appraisal of the situation.
• Our perceived resources for meeting the
demands.
Gensip
Stress Management 3
Optimum Stress
Area of Optimum
Performance
High Stress
Low Stress Anxiousness
Boredom Unhappiness
Figure 1.: The relationship between stress and performance
Gensip
Stress Management 4
Physical Signs of Stress
 Racing heart  Rushing around
 Cold, sweaty hands  Working longer hours
 Headaches  Fatigue
 Shallow/erratic breath  Sleep disturbances
 Nausea, upset tummy  Weight losses
 Bowel problems  Changes in appetite,
 Shoulder/back pains alcohol consumption
Gensip
Stress Management 5
Cognitive Signs of Stress
 Forgetting things
 Difficulty concentrating
 Worrying about things
 Difficulty processing information
 Negative self-statements
Gensip
Stress Management 6
Emotional Signs of Stress
 Increased irritability or anger
 Anxiety or feelings of panic
 Fearfulness
 Tearfulness
 Increased interpersonal conflicts
 Easily frustrated
Gensip
Stress Management 7
Demands and Resources
 Demands or stressors
 External sources
 Internal sources
 Resources for coping
Gensip
Stress Management 8
DIFFERENT SITUATIONS CALL FOR
DIFFERENT KINDS OF COPING.
 PROBLEM-FOCUSED COPING is aimed at
changing a situation or its accompanying demands
and is most appropriate when you have some
control over a situation.
 EMOTION-FOCUSED COPING is aimed at
dealing with the emotions caused by a
situation and its demands and is more
appropriate when you have little or no
control over a situation.
Gensip
Stress Management 9
COPING RESOURCES
Cognitive Strategies
Behavioural Strategies
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Stress Management 10
COPING RESOURCES
 Cognitive Strategies
Reframing
Challenging negative thinking
Positive self-talk
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COPING RESOURCES
Count to ten
Cost-benefit analysis
See the humour
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COPING RESOURCES
Smell the Roses
Keep perspective
Reduce uncertainty
Imagery/visualisation
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COPING RESOURCES
 Behavioural Strategies
Physical exercise
Breathing
Relaxation
Laugh & Smile
Healthy Diet & Sleep
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COPING RESOURCES
 Behavioural Strategies
Social support
Seek help
Worry Time
Time management
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Time Management Principles
 Clarify your priorities.
 Evaluate how you spend your time.
 Set goals.
 Develop an action plan.
 Combat procrastination.
 Organise your time.
Gensip
Time Management Strategies
 Prioritise
 Specificity
 Small bite-size pieces
 Use all available time
 Schedule
 Say no – and mean it
 Use rewards
Gensip
Many situations you will face as college
students and later, as professionals, are best
coped with by a combination of both problem-
and emotion-focused coping
**Remember, flexibility, adaptation,

and persistence will help ensure your
success.
18
RELAXATION
Gensip
PERFORMANCE UNDER STRESS
Most people find performances stressful.
However, they need not cause distress. The
following tips for managing the stress
experienced as a result of performance
situations can help you achieve your goals
without compromising your health.
Gensip
1. Focus on the process, not the outcome.
2. Be aware of the stress/performance curve

and your own optimal level of stress.
3. Learn and practice coping skills.
4. Reframe evaluative situations.

Gensip
5. Keep and use your sense of humour.
6. Maintain your perspective.
7. Remember that mistakes are part of learning.
8. Separate your self-worth from your

performance.
Gensip
Foundations for Lifelong Health
 Health
 Nutrition
 Exercise
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Foundations for Lifelong Health
 Lifestyle
 Attitude
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Survival tips for students:
 Spend time developing and nurturing
relationships.
 Strive to maintain some balance in
your life.
 Aim to keep your perspective.
 Develop tolerance for ambiguity.
 Cultivate optimism.
Gensip
Survival tips for students:
 Learn to work with others.
 Learn to break assignments down into
manageable tasks, and when ethical, share
them.
 Remember that you are at the beginning of
a sharp learning curve.
 Lastly, HAVE SOME FUN!
Gensip

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STRESS MANAGEMENT

FOR COLLEGE STUDENTS

 Stress is a normal, universal human experience.

This involves 3 key components:

Figure 1.: The relationship between stress and performance

 Resources for coping

**Remember, flexibility, adaptation,

1. Focus on the process, not the outcome.

2. Be aware of the stress/performance curve

3. Learn and practice coping skills.

4. Reframe evaluative situations.

5. Keep and use your sense of humour.

6. Maintain your perspective.

7. Remember that mistakes are part of learning.

8. Separate your self-worth from your

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