Understanding Managing Academic Stress How do you feel

Understanding & Managing Academic Stress

How do you feel about stress? ✘ Stress is harmful and should be avoided, reduced and managed. ✘ Stress is helpful and should be accepted, utilized and embraced. What experiences lead you to this conclusion? . 2

“ “STRESS IS WHAT ARISES WHEN SOMETHING YOU CARE ABOUT IS AT STAKE”. - DR. KELLY MCGONIGAL 3 Click on the name above to hear Dr. Mc. Gonigal’s revolutionary Ted. Talk about her research on stress.

4

Harnessing Stress to Motivate ✘ Research shows there is an “optimal” level of stress. When we have no stress, our motivation and productivity are low. ✘ There is the other end where your stress is in overdrive. Here your productivity is also zero you are burned out or overwhelmed and unable to function. ✘ There is a sweet spot where you feel some stress, but it is motivating. ✘ Staying here comes from understanding your body’s response to stress and monitoring how you are feeling. 5

Coping with Stress 6

Coping Strategies Problem-focused strategies Emotionally focused strategies ✘ Reaching out to family and friends for social support ✘ Confronting the issue head-on ✘ Creating and following a plan of problem-solving actions. ✘ Changing one’s feelings about a stressor ✘ Taking responsibility for the issue ✘ Engaging in self-control ✘ Distancing oneself from the issue ✘ Engaging in wishful thinking ✘ Using positive reappraisal to focus on positive outcomes instead of the stressor. 7

Physiological Stress Interventions • Get more sleep • • Eat well Thought Logging Practice or role playing Increase your exposure to light • Use music as stimulating and calming • Reducing caffeine and alcohol • Being near people or pets • Meditation 8

Progressive Muscle Relaxation Trains your relaxation Response 9

Psychological Stress Interventions ✘ Guided mediation apps are great! Headspace is my favorite. It offers you the ability to choose themes and 5, 10 or 30 minute options. ✘ Guided imagery is similar, it allows you to picture yourself somewhere calming and tranquil. This is good to use in the moments before or during a test. ✘ Seek support from friends, faculty, advisors, the counseling center or student life to support you in stress ✘ It is important to find commonality with others. We need to work toward creating a culture where failure is accepted. Reach out to others and often we find we are not alone in our experiences. 10

Guided Imagery can help to create a temporary escape and calm 11

12

Building Resilience Building your resilience is a key way to build up your resources to help you manage difficult times. Resilience areas are like the legs of a table. Each leg must be strong to support the entire table. If one leg becomes weak, the other three can help to maintain until it can be repaired. Brainstorm ways you could build up strength in each of the areas. 13

Building Resilience Make connections. Keep things in perspective. Accept change. Maintain a hopeful outlook. Move toward your goals. Take care of yourself. Take decisive actions. 14

Thank You! EPASS Academic Success 15

Slides. Carnival icons are editable shapes. This means that you can: ● Resize them without losing quality. ● Change fill color and opacity. Isn’t that nice? : ) Examples: 16