Process
What is Causing You Stress?!
On a Sheet of Paper Record any Events, Feelings, or Thoughts caused by stress.
Next, determine whether or not each stressor is positive Eustress or negative Distress
Next, record any coping strategies you have tried and whether or not they were successful or unsuccessful!
How to Recognize and Cope with Stress
SECOND STEP
Purchase a Marble Composition Notebook as a Journal for the next 4 weeks. The purpose of journal writing is to allow you to express your feelings and emotions in a healthy/safe way. This often helps you to identify many stressors in your life and the root of the problem through personal reflection.
Each day write a one page passage about your day and any stress you may have experienced. Then record if you tried doing anything to manage that particular stress. If so was it successful? If not what is another method to controlling stress?
Managing College Stress Strategies
Step 3: Let's Try Some New Things!
The next time you feel stressed I want you to try a form of stress Management you have never used!
Over the course of the next two weeks try out 2-3 different stress management skills listed below. After trying it out, record what you liked/dis-liked about the method and if it was successful or unsuccessful in relieving stress!
1. Art Therapy: "A Coping technique of self-expression and self-awareness employing various media to describe feelings in thoughts in ways that verbal language cannot.
-
It allows visual expression of emotions allowing the unconscious mind to communicate through colors, symbols, and pictures.Video of Art Therapy
2. Managing Money: Money is a top stressor for college kids. Social expenses often exceed our income and we find ourself spending more then our wallets hold. To avoid this work on money management skills: Manage that Money
-
Make a Budget
-
Pay all Bills on Time
-
Have a separate checking account for bills and one for spending
-
Don't rely on credit cards
-
Save Save Save!!!
3. Time Management: Along with money, time management is a skill many college students have not yet perfected. Prioritize and Schedule!! Know what you have to get done and by when. Do not hold everything off until the last minute, but make an agenda for yourself.Manage that Time
4. Social Support Groups: Briefly list and describe your personal social support group. How do you use this group to avoid negative effects of stress? Is this form helpful for you?
5. Diaphragmatic breathing: Most basic relaxation technique where breathing from the lower stomach comes into play. It is controlled deep breathing allowing one to gain composure during a challenging timeYou Tube Video: Breathing.
-
Assume a comfortable position
-
Concentrate on deep breaths in through your nose or mouth, holding it into your lungs for a pause, and exhaling the air.
6. Meditation: practice of increased concentration that leads to increased self awareness. This is a reflection on internal issues rather then external problemsForms and Process of Meditation.
7. Yoga- Look up local listings of the gym you go to and see what yoga classes are offered!
-
Yoga means the union of mind, body, and spirit
-
Combination of breathing, stretching, and balance
-
Beneficial for muscles and mind
-
Try Out this Video and record thoughts on the process: Yoga Video
8. Visualization: Exercise in consciously creating images of success, healing, or relaxation for the purpose of self improvement.Guided Visualization
