Stress Management
- Stress Management in the Office of Health Education & Promotion
- Stress Assessment
- Relaxation Exercises (Deep Breathing, PMR)
- Stress During Midterms and Finals
- Tips for Managing Stress
Stress Management in the Office of Health Education & Promotion
Relaxation and time management programs are available for your residence hall, student organization, athletic team, etc. If you would like to have a stress management program conducted by our PantherWELL peer health educators, call 412-383-1830 and we can help you decide what type of program will best fit your group’s needs.
In addition to group programming, the Office of Health Education & Promotion will be offering mini stress management sessions in the William Pitt Union beginning in the Fall 2007 semester. Look for a schedule coming soon!
If you feel that you would like to come talk to a member of the Health Education & Promotion staff one-on-one to discuss stress management personally, call 412-383-1830. One of our staff members will help you determine what services will best fit your needs.
Stress Assessment
How Stressed Are You? Doing too many things at once and not managing time effectively can cause overload stress. Often students have to juggle work and school responsibilities, while at the same time dealing with friends, family and relationships. Sometimes it can be overwhelming. Take this short quiz and find out if you are suffering from overload.
Choose the most appropriate answer for each statement below. How often do you…
Find yourself with not enough time to finish all your work?
Almost Always, Often,
Seldom, or Almost Never?
Find yourself becoming confused or frustrated and unable to think clearly because you are trying to do too many things at once?
Almost Always, Often,
Seldom, or Almost Never?
Wish you had some help to get everything done?
Almost Always, Often,
Seldom, or Almost Never?
Feel that people around you expect too much from you?
Almost Always, Often,
Seldom, or Almost Never?
Feel overwhelmed by demands placed on your time?
Almost Always, Often,
Seldom, or Almost Never?
Find your job or school work cutting into your free time?
Almost Always, Often,
Seldom, or Almost Never?
Feel depressed when you think of all the things you need to do?
Almost Always, Often,
Seldom, or Almost Never?
See no end in site to all the demands placed on you?
Almost Always, Often,
Seldom, or Almost Never?
Have to miss meals in order to finish your work?
Almost Always, Often,
Seldom, or Almost Never?
Feel that you have too much responsibility?
Almost Always, Often,
Seldom, or Almost Never?
Scoring:
4 points for every Almost Always
3 points for every Often
2 points for every Seldom
1 point for every Almost Never
30-40 total points: Your stress level is considered high. You may want to consider scheduling an appointment with the Counseling Center or visiting the Office of Health Education & Promotion.
20-29 total points: Your stress level is considered moderate. You may want to consider attending a stress management program or visiting the stress-free zone on campus.
10-19 total points: Congratulations! You appear to managing your stressors well.
Relaxation Exercises
Deep Breathing
Deep Breathing is one of easiest stress management techniques to learn and the best thing about it is it can be done anywhere! When we become stressed, one of our body's automatic reactions is shallow, rapid breathing which can increase our stress response. Taking deep, slow breaths is an antidote to stress and is one way we can "turn-off" our stress reaction and "turn-on" the relaxation response. Deep breathing is the foundation of many other relaxation exercises.
- Get into a comfortable position, either sitting or lying down.
- Put one hand on your stomach, just below your rib cage.
- Slowly breathe in through your nose. Your stomach should feel like rising and expanding outward.
- Exhale slowly through your mouth, emptying your lungs completely and letting your stomach fall.
- Repeat several times until you feel relaxed.
- Practice several times a day.
Progressive Muscle Relaxation
Our muscles respond to thoughts of perceived threats with tension, which is one of the most common stress symptom. Too much tension can cause stiffness and may result in headaches, stiff necks and backaches. One way to relieve this tension is through Progressive Muscle Relaxation (PMR). It involves tensing, then relaxing the body muscles from head to toe. Since PMR can increase blood pressure, people with hypertension should not use this technique.
Wear lose, comfortable clothing. Sit or lie down somewhere comfortable.
Begin with your facial muscles and frown hard for 5-10 seconds, then relax all your muscles.
Work other facial muscles by clenching your jaw, tightly closing your eyes, and raising your eyebrows for 5-10 seconds. Feel the tension in these muscles and then release.
Then move on to other muscle groups, raise your shoulders, tighten your arms, your chest, your back, legs, etc.-until you've tensed and relaxed your whole body.
Stress During Midterms and Finals
What can I do to reduce my stress during midterms and finals?
Many students begin to feel an overwhelming amount of stress during midterms and finals. A little stress can help you stay alert and ready to do your best, but too much stress can cause exhaustion and make you feel miserable. The key to getting through an exam successfully is to find a balance of stress which you can control. Below are some suggestions for helping you manage your stress during midterms and finals.
STUDY TIPS
- Use a planner or "To do lists" to organize test dates and study hours
- Break big jobs down into smaller more manageable tasks
- Eliminate distractions
- Avoid procrastinating and reward yourself when you finish a task
- Eat a balanced diet and try to avoid "stress eating"
- Get some exercise everyday
- Try to get at least 6 hours of sleep a night
- Take time everyday to relax and make sure to schedule in some study breaks
- Watch what you tell yourself-If you change your "Isn't it awful" thoughts to "I'm going to do the best I can," you'll greatly reduce exam anxiety
TEST TAKING TIPS
- Stop studying an hour before the test. You probably won't learn anything new in an hour, but you might see something you don't know which can cause additional stress and anxiety.
- Don't talk about the test with other students once you get there. Everyone is anxious before the test and anxiety can be contagious.
- When you first get the test, take a deep breath and relax.
- Read the entire test before starting and write down a few notes. This can help jog your memory later as you go through the test.
Tips for Managing Stress
Managing stress effectively, while you are still young can help prevent diseases in the future.
There are a variety of ways to deal with unhealthy stress in your life. Below are some tips that can be adapted to a variety of situations---school, work, family, relationships.
1. Manage Your Time Effectively -Keep a to do list or daily planner and make sure to include time for yourself and time for stress reduction activities. Give priority to the most important activities and do those first.
2. Get Some Exercise-Regular physical activity is one of the best ways to deal with stress. It releases endorphins and gives you a natural “high.”
3. Avoid Using Drugs or Alcohol to Deal with your Stress-These things will only mask the symptoms of stress and when you stop using them, the stress will return.
4. Take a Break-Schedule several short breaks throughout the day to help minimize your stress. Get up and stretch, go for a walk, call a friend. When you return to your work, you’ll work more efficiently.
5. Minimize Interruptions-When you have something important to get done, make sure to block off a period of time when you can work without being disturbed or distracted. Put your phone on voice mail, shut your door, or go someplace to work where no one can find you.
6. Eat Healthy Foods-Avoid foods high in fat, sugar and sodium. If you are going to be out all day, make sure to pack healthy snacks and don’t skip meals because this will lower your energy levels.
7. Practice Daily Relaxation Exercises-Good ones include deep breathing, progressive muscle relaxation, and visualization (imaging a relaxing scene).
8. Think Positive and Learn to Control Worry-Instead of focusing on negative thoughts, focus on the positive things in your life and say to yourself at least one positive thought each day. Don’t waste your time worrying about things you can’t change or always planning for the worst.
9. Know When You Need Help and Get It-Seeking help is not a sign of weakness. There are many resources available to help students deal with stress and problems, so take advantage of them.
10. Learn to Say NO- Don’t feel guilty when you have to tell others no. Taking on additional projects or work for others when you are busy will only cause you more stress.
11. Put Stressful Situations in Perspective-Will it matter a month from now? What about a year from now?
12. Get Enough Sleep- Most people need between 6-9 hours, but most people give up sleep when they’re under stress to finish more work.