Stress Management Positive vs Negative Coping Skills Tiffany

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Stress Management: Positive vs. Negative Coping Skills Tiffany Falk Kortschak Center for Learning and

Stress Management: Positive vs. Negative Coping Skills Tiffany Falk Kortschak Center for Learning and Creativity

Learning Outcomes • • • Defining Stress Causes and Effects of Stress Reactions to

Learning Outcomes • • • Defining Stress Causes and Effects of Stress Reactions to Stress Positive and Negative Coping Skills Tips and Resources to Manage Stress (Sweet, 2014)

What is stress? • Stress is how your brain or body responds to any

What is stress? • Stress is how your brain or body responds to any demand • A stressor can be: • • • Exercise Work School Major life changes Traumatic event (NIMH, n. d. ; Morano, Jennye, 2015)

How does stress effect college students? • High levels of stress among college students

How does stress effect college students? • High levels of stress among college students result in poor mental health status including • Depression • Anxiety • Suicidal behavior • Decreased self-esteem • Suboptimal sleep quality (Kadhiravan and Kumar, 2012; Shatkin et al. , 2016; ; Kim, Lee, Kim, Noh, & Lee, 2015 )

Causes of Stress in College • • • Academic Performance Pressure Financial Stress Multitasking

Causes of Stress in College • • • Academic Performance Pressure Financial Stress Multitasking Stress about the Future Increased Responsibility and Independence Peer Pressure (White, 2009; Clipart Kid. (2016). Retrieved from http: //www. clipartkid. com/blogitudes-funny-blog-postsfunny-humor-blogs-toots-blogger-click-0 tw. RD 3 -clipart/)

How Does Our Body React To Stress? Our body responds to stress physically, emotionally,

How Does Our Body React To Stress? Our body responds to stress physically, emotionally, cognitively and behaviorally • Physical • • • Nausea Fatigue Trouble sleeping Sadness/depression Restlessness Irritability Sense of isolation Cognitive • • Headaches Emotional • • • Impaired concentration Trouble remembering deadlines and assignments Chronic worrying Anxious thoughts or feelings Behavioral • • Change in eating habits Nail biting Increased use of drugs or tobacco Change in sleeping habits (Cohen, 2016 )

Negative Coping Skills • Negative/Maladaptive Behaviors • • • Suboptimal sleep quality Avoiding family

Negative Coping Skills • Negative/Maladaptive Behaviors • • • Suboptimal sleep quality Avoiding family and friends Criticizing oneself / negative self talks Reduced exercise Increased substance use Increased consumption of soda and junk food (Healthwise Staff, 2014; Clipart Kid. (n. d. ). Retrieved from http: //www. clipartkid. com/stressedstudent-very-busy-with-a-lot-of-things-to-do-reading-bzy. Obn-clipart/)

Positive Coping Skills • • • Exercise Talk to a friend Journal Listen to

Positive Coping Skills • • • Exercise Talk to a friend Journal Listen to Music Meditate Get a massage (Robinson, Smith, & Segal, 2017; Clipart Kid. (n. d. ) Retrieved from http: //www. clipartkid. com/listening-center-cliparts-co-kaqy 8 H-clipart/; Clipart Kid. (n. d. ). Retrieved from https: //img. clipartfest. com/4 da 1018 e 850 f 43 bc 3 fde 651287 c 20 fc 9_meditationclipart-man-meditation-clipart_243 -298. png)

Tips to Make College Less Stressful • Manage your time • Make time for

Tips to Make College Less Stressful • Manage your time • Make time for fun and relaxation • Don’t over commit • Prioritize tasks • Break projects into smaller steps • Set aside leisure time • Do something you enjoy everyday • Maintain a healthy lifestyle • Eat a healthy diet • Avoid cigarettes and alcohol • Reduce caffeine and sugar (Robinson, Smith, & Segal, 2017; Clipart Kid. (n. d. ). Retrieved from https: //clipartfest. com/download/e 9 e 2 e 31195 b 8 d 1 de 40 c 0 ab 1 db 3 a 30381477 d 8 f 09. html)

Resources on Campus • • • Mindfulness Based Stress Reduction Biofeedback Training Restorative Yoga

Resources on Campus • • • Mindfulness Based Stress Reduction Biofeedback Training Restorative Yoga Kortschak Center for Learning and Creativity USC Counseling Services (Be Well USC, n. d. ; USC KCLC, 2014; USC Engemann Student Health Center, n. d. )

References • Be Well USC. (n. d. ) Stress Relief Clinic & Workshops. Retrieved

References • Be Well USC. (n. d. ) Stress Relief Clinic & Workshops. Retrieved from https: //bewell. usc. edu/mentalhealth/stress-relief-clinic/ • Cohen, Melissa. (2016). Student Guide to Surviving Stress and Anxiety in College & Beyond. Retrieved from http: //www. learnpsychology. org/student-stress-anxiety-guide/ • Healthwise Staff. (2014). Common Coping Responses for Stress – Topic Overview. Retrieved from http: //www. webmd. com/balance/stress-management/tc/common-coping-responses-for-stress-topicoverview • Kadhiravan, S. , & Kumar, K. (2012). Enhancing stress coping skills among college students. Researchers World, 3(4), 49.

References • Kim, S. , Lee, H. , Kim, H. , Noh, D. ,

References • Kim, S. , Lee, H. , Kim, H. , Noh, D. , & Lee, H. (2015). Effects of an integrated stress management program (ISMP) for psychologically distressed students: A randomized controlled trial. Perspectives in Psychiatric Care, 52(3), 178 -185. doi: 10. 1111/ppc. 12114 • Morano, Jennye. (2015). Stress and Its Affects – What You Can Do To Help Yourself. Retrieved from http: //www. hoyespharmacy. com/stress-affects-can-help/ • National Institute of Mental Health. (n. d. ). 5 Things You Should Know About Stress. Retrieved from https: //www. nimh. nih. gov/health/publications/stress/index. shtml • Robinson, Smith, & Segal. (2017). Stress Management. Retrieved from https: //www. helpguide. org/articles/stress-management. htm

References • Shatkin, J. , Diamond, U. , Zhao, Y. , Di. Meglio, J.

References • Shatkin, J. , Diamond, U. , Zhao, Y. , Di. Meglio, J. , Chodaczek, M. , & Bruzzese, J. (2016). Effects of a risk and resilience course on stress, coping skills, and cognitive strategies in college students. Teaching of Psychology, 43(3), 204 -210. doi: 10. 1177/0098628316649457 • Sweet, Jen. (2014). Measuring De. Paul’s University-Wide Learning Outcomes. Retrieved from http: //depaultla. org/2014/01/01/measuring-depauls-university-wide-learning-outcomes/ • USC Engemann Student Health Center. (n. d. ). Counseling Services. Retrieved from https: //engemannshc. usc. edu/counseling/ • USC Kortschak Center for Learning and Creativity. (2014). Mission Statement. Retrieved from http: //kortschakcenter. usc. edu/about-the-kortschak-center/mission-statement/ • White, Mary Gormandy. (2009). Stress Causes of College Students. Retrieved from http: //stress. lovetoknow. com/Stress_Causes_of_College_Students

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