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Stress and College
Transcript of Stress and College
Stop telling yourself "I can't" or "I'll never be succuessful" The truth is you can! Having negative thoughts can really put a dent in your self-esteem. Don't put so much on your plate that you can't focus, just work on one thing at a time. And remember to pat yourself and on the back and give youself some credit, even for the smallest success. By practicing these three simple, yet effective techinques you can begin to relieve your stress as well as prevent future stress Ain't nobody got time for that! There is so much to do! 2) Get Organized!
Keeping your papers and supplies neat and orderly will prevent that troublesome moment "Where did I put that essay!" from happening. Invest in a planner to keep records of your assingments due dates and future tests. Being aware of what's coming up in your classes wont't cause you to have a panic attack when the professor passes out a test. Balance your study schedule out with your fun time. Missing that one party to prepare for a huge exam will not make you a loser, there WILL be hundred other ones you can make it to. TAKE A BREAK! References
3) Take a break!
It's no crime that your working hard, but over doing it can cause a burn out. Take sometime to enjoy doing what you love the most weather it's drawing, listening to music, exercise, etc! Giving your mind a break is important to avoid stressing yourself out.
College doesn't mean you lose your social life. Get yourself invovled in activies going on around campus is great remedy for loneliness! Putting yourself out there is a challenge of its own but having people to hangout with and study is worth it, and that can really help you keep your stress levels down.
Keeping touching with your family is also important. You derseve it! 4. Welle, P. D., & Graf, H. M. (2011). Effective Lifestyle Habits and Coping Strategies for Stress Tolerance among College Students. American Journal Of Health Education, 42(2), 96-105. Don't Forget! So when you leave today don't forget: 3 easy steps to help relieve your stress! Think Positive! Manage your Time! Take a Break! 3. Vladgrin (Artist). The Concept of Learning. (2011) [Photograph of vector background of the many icons]. Retrieved May 2, 2013, from: http://www.shutterstock.com 5. "1 in 5 Undergrads Is Constantly Stressed." Msnbc.com. The Associated Press, n.d. Web. 06 May 2013. <http://www.nbcnews.com/id/23693229/ns/health-mental_health/t/undergrads-constantly-stressed/>. What Causes Stress? How Does Stress Affect Us? 1 in 5 students say that they are too stressed to do school work or be with their friends, as well as consider dropping out of school. 1 in 10 students have had a friends that has tried to committ suicide and say that they have considered it themsevles. Stress is anything that poses a challenge or a threat to our well-being. When stress is bad it can manifest into a physical, chemical, or emotional factor that can cause bodily or mental tension... There is both good and bad stress.
Good stress can be motivational, while bad stress can weigh you down. Do you recognize any of these? Stress effects... ...Our moods ...Our behavior ...Our bodies Anxiety
Lack of motivation or focus
Irritability or anger
Sadness or depression Overeating or undereating
Drug or alcohol abuse
Social withdrawal Source: American Psychological Association's "Stress in America" report, 2010 6. 2010 Stress in America report. American Psychological Association. http://www.apa.org/news/press/releases/stress/national-report.pdf. Accessed Dec. 7, 2010. Headache
Muscle tension or pain
Change in sex drive
Sleep problems Taking steps to avoid stress can have many health benefits, So what can you do to relieve stress...
Blood pressure rises
Breathing becomes more rapid
Digestive system slows down
Heart rate (pulse) rises
Immune system goes down
Muscles become tense What causes one person stress, may not cause stress for another peson. Many things have the potential to cause stress from our everyday hassels to major life events. How Can I Think Positivley? How Will Thinking
Positive Benefit Me? Acedemics: Heavy workload, Challenging classes, Packed schedule, Studying long hours.
Social Obstacles: More independence, Away from social support, Creating new social support, Balancing work and friends, Making friends.
Time management: Organizing, Balancing schedule, Deadlines, Procrastination.
Financial problems: College expenses (loans), Living costs, Travel expenses, Food costs.
Many More: Sleep Deprivation, Jobs, Unhealthy eating, Unhealthy Lifestyles. How Can I Get Organized? How will Staying Organized Benefit Me? How Do I Take A Break? How Will Taking A
Break Help Me? "Negative thoughts drain you of energy and keep you from being in the present moment. The more you give in to your negative thoughts, the stronger they become." - Yogo Instructor Michelle Uy Smile- (Yes it's that simple. Look in a mirror and force yourself to smile, and you will find your mood changing as well as relieving stress)
List Five Things You are Grateful For
Surround Yourself With Positive People
Take Control "Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny." Research shows that poor planning is a common cause of excessive stress among students. Students who see themselves as being in control of their time, a feature indicative of good time management, report experiencing less negative characteristics related to stress. Practice with time management can...
Lead to better study habits
Decrease Stress Research has shown that the college years are one of the most stressful times in a person’s life and that incredible amounts of stress can lead to suicide ideation and depression in young adults. "Extreme levels of stress can hinder work effectiveness and lead to poor academic performance and attrition." Meditation Do something that interests you to give your mind a break Consider these activities: Students who engaged in meditation practices demonstrated significantly greater reductions in perceived stress than students who did not. College students who experienced stressful life events also reported worse health outcomes and reduced quality of life. 2. Stress. In New York Univeristy . Retrieved May, 5, 2013, from http://www.nyu.edu/life/safety-health-wellness/live-well-nyu/faculty/stress.html. Research shows... College Related Stressors... 1. Scott, E. (September 24, 2012). Stress In College: Common Causes of Stress In CollegeThe Many Causes of Stress In College. In About.com. Retrieved May 5, 2013, from http://stress.about.com/od/studentstress/a/stress_college.htm. 2. Write down all your academic responsibilities Logically, the body is controlled by the brain. If the brain thinks positively, that energy will radiate into the body as well.
A study conducted by the University of Toronto on the results of optimistic thinking has proven that our thoughts directly affect the way our visual systems filter our perception. People who had positive attitudes had more information coming into their visual cortexes than those with negative attitudes. In other words you think clear. Overloading Your Brain Let it all sink in before jumping to a new topic or subject. Music Reading Research has shown that reading increases comprehension, intellgience and memory. The Psychophysiology of Flow During Piano Playing by Orjan de Manzano. How Much Do People Remember? By Thomas K Landuaer. Seeing It In a New Light You may see something you missed. Sleep! Although your mind is a powerful machine, it needs rest to process the information. 7. de Manzano, Ö., Theorell, T., Harmat, L., & Ullén, F. (2010). The psychophysiology of flow during piano playing. Emotion, 10(3), 301-311. doi:http://dx.doi.org/10.1037/a0018432 1. Have a time management system 3. Be proactive and plan in advance Be aware of assignments
Project deadlines Be ahead of the game
Start as soon as you get the chance
Use your organizer Take the first 30 minutes of every day to plan your day
Prioritize your tasks
Break large- time-consuming tasks into smaller tasks. Work on them a few minutes at a time until you get them all done. Nothing is a waste of time if you use the experience wisely.