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Sterling Watson

on 24 September 2013

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Let's Talk about Stress Baby.....
Lets talk about Eu and De.....

What is Stress ?
What Happens?
Recognizing Stress
The Obvious
Common Stressors in College
Stress if you Wanna.......
Stress is simply the body's non-specific response to any demand made on it.
Stress is not by definition synonymous with nervous tension or anxiety.
As the body responds to various forms of physical or psychological stress, certain predictable changes occur.

These include increased heart rate, blood pressure (systolic and diastolic), and secretions of stimulatory hormones.

Fight or Flight......

The following are indicators that
you may be experiencing stress.
^ General irritability
^ Elevated heart rate
^ Increased blood pressure
^ Increased accident proneness
^ Floating anxiety-anxious
feeling for no specific reason
^ Trembling
^ Insomnia
^ Headaches
^ Indigestion
^ Pain in neck and/or lower back
^ Changes in appetite or sleep
Greater academic demands
Being on one’s own in a new environment – with new responsibilities
Changes in family relations and one’s 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 one’s sexual identity and orientation
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.
Structure each day to include a minimum of 20 minutes of aerobic exercise.

Eat well-balanced meals, more whole grains, nuts, fruits and vegetables. Substitute fruits for

Avoid caffeine. The substance may aggravate anxiety, insomnia, nervousness and trembling.

Reduce refined sugars. Excess sugars cause frequent fluctuation in blood glucose levels, adding
stress to the body's physiological functioning.

Reduce alcohol and drugs. These substances may add to headaches, swelling, decrease coping mechanisms, and add to depression.

Get at least 7 hours of sleep nightly. Spend time each day with at least one relaxation
technique - imagery, daydreaming, prayer, yoga or meditation.

Take a warm bath or shower.

Go for a walk.

Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a great way to relieve stress.
Keep your space and consequently your mind organized.

Go to class.

Keep up with course work (the rule of thumb is two hours of study per one hour in class).

Get involved with campus activities.

Maintain communication with your family.

Take advantage of campus resources and choose a career path.

Form healthy relationships.

Talk to someone about your problems (family member, friend, college counselor).

Get to know your professors.
Never exercise.
Exercise wastes a lot of time that could be spent worrying.

Eat, drink and smoke anything you want.
If cigarette smoke cannot cleanse your system, a balanced diet is not likely to do it either.

Gain weight.
Work hard at staying at least 25 pounds over your recommended weight.

Take plenty of stimulants.
The old standards of caffeine, nicotine, sugar, and cola will continue to do the job just fine.

Avoid soft, sensitive "woo-woo" practices.
Ignore the evidence suggesting that prayer, meditation, yoga, deep breathing, and/or mental imaging help to reduce stress. The work ethic is good for everyone, always!

Get rid of your social support system
Let the few friends who are willing to tolerate you know that you concern yourself with friendships only if you have time, and you never have time. If a few people persist in trying to actively care about you, avoid them.
Personalize all criticism.
Anyone who criticizes any aspect of your work, family, dog, room, house, or car is mounting a personal attack. Do not take time to listen, be offended, and then return the attack!

Throw out your sense of humor.
Staying stressed is no laughing matter, and it should not be treated as one.

Males and females alike - be macho – or al least stoic!
Never, never ever ask for help, and if you want it done right, do it yourself!

Become a workaholic.
Put work before everything else, and be sure to take work home evenings and weekends. Keep reminding yourself that vacations and time off are for weak.

Discard good time management skills and work/study boundaries.
Schedule in more activities every day than you can possibly get done and then worry about it
all whenever you get a chance.

Putting things off to the last second always produces a marvelous amount of stress.

Worry about things you cannot control
Worry about the stock market, earthquakes, the approaching ice age, you know, all the big

Become not only a perfectionist but set impossibly high standards...
And either beat yourself up, or feel guilty, depressed, discouraged, and/or inadequate when
you do not meet them."
What CHDC can do for you????
Three Options For Services:

1.Drop In Guided Relaxation Group:
Beginning on January 24th, 2013, Will meet every Thursday from 3:30-5:00 in the Room 617 on the 6th floor of The Byrnes Building. No need to register, no commitments, no limits.

2.EmWave BioFeedback
Utilize computer feedback sessions to see how your thoughts and emotions affect your heart and nervous system. Learn to manage stress reactions, build balance and improve coping. Schedule an Intake appointment with a counselor to see if this service is right for you!

3.Mindfulness Based Stress Management
Commit to a 6 week group to build a mindfulness practice and change how you interact with your life on a deeper level. “Mindfulness” refers to the natural human capacity for non-judging, present-moment centered awareness. Mindfulness has been shown to be helpful in reducing anxiety, improving depression, and generates optimism, self-esteem and motivation. Mindfulness is relating directly to what is happening in your life right now.

•The First Group will begin on January 30th 2013 from 3:30-5 (call quick!)
•The Second Group will be offered March 20th from 3:30-5
Schedule and Intake appointment with a counselor to see if this is the right group for you!
Stress & the College Student
Campus Wellness
Mindful Mondays

No need to register or reserve a space—come one, come all!
We will begin and end each session with a short introduction to the day’s practice and time to connect as community. No special equipment or attire is required; Bring your own mat, blanket, sitting cushion or props, as desired, to support your practice.

Mindful Mondays is led by Marguerite O’Brien, MSW, Director of USC Campus Wellness and mindfulness facilitator. Get more information about Campus Wellness programs. For more information about mindfulness & meditation: mobrien@mailbox.sc.edu Let's get together and practice! Drop-in mindful meditation practice one Monday each month (January-April) 12:15-1:00 pm - specific dates below

Who: Anyone interested in practicing and continuing to develop their inner health and well-being
Where: Conference room inside the Healthy Carolina office — McBryde F

Campus Map: Click Here

When: 12:15-1:00 pm on the following Mondays:

January 28
February 18
March 18
April 15
Sterling P. Watson
USC Counseling and Human Development Center
Full transcript