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4.

Stress Management

How stressed are you?

 

Test your stress level by clicking 'Try It' below!

 

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The Body Keeps the Score

Stress is unavoidable and necessary. It can be a source of high energy and increased awareness. Some stress can actually improve performance. It is also important to recognize that too much stress or stress for a long period of time can be detrimental to performance. It can not only affect your mental health but also your physical health.

Often times, we begin to notice stress when it is taking a mental toll. This could look like becoming easily annoyed, irritable, moody, etc. We often fail to recognize the signs of stress we are receiving from our body. 

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These signs may include:

  • Tense shoulders, jaw, chest, or other muscles

  • Cold sores or canker sores

  • Acne or skin break outs

  • Change in appetite

  • Stomach aches

  • Heart palpitations

  • Hair loss

  • Headaches or migraines

  • Change in sleep patterns

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Taking some time out of your day to incorporate basic movement, hydration, and nourishing your body are a few small steps you can take to help your body.

Self Care for Stress!

Life is full of moments that can be stressful. We can not control the world around us, but we can take steps to protect ourselves from stress. 

 

Helpful stress management tips: 

  • Meditation and breathing exercises 

  • Taking time to rest and relax

  • Pursuing physical health- nutrition and fitness

  • Take a walk

  • Watch a funny video

Inside Our Control, Outside of Our Control

When thinking about stress, begin becoming aware of the difference between a stressor and stress.

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Stressors - Triggers ourside of you

Stress - The way you respond/react to the triggers

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Take a moment to put your pencil to paper and complete the activity:

Double Line Circle

Inside our control:

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Outside of our control:

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Here is the thing: We can only control our actions, attitude, and approach to life's challenges. We cannot control the other outside stressors life throws into the mix. It is easy to get overwhelmed but take it one moment, one day at a time.

Let's Make A Plan

When we begin to feel the full affects of stress, it is easy to look at all of the things that need to be done, completed, or finished. This portion of the self-help module for Stress Management is meant to assist you in creating a plan to tackle your "to do" list.

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Above is a weekly schedule broken down by 30 minute increments. Download the document and complete it with your obligations!​ Choose this version if you'd like to edit it in Word.

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Check your thoughts.

Often when we are struggling, loved ones will say 'just think positive'.  This is generally unhelpful.  However, you may consider challenging the thoughts you are having with facts of the situation.  This could be written down, typed into your phone, or simply a mental exercise.   Here are a few examples of what this may look like:

Unhelpful Thought

  • I will never get this done.

  • There is so much going on in my life and I cannot handle it.

  • I cannot fail.

Factual, Challenging Thought

  • I have been in this situation before and made it through.

  • There is a lot going on in my life but I can take it one task, situation, and circumstance at a time. ​

  • I have sat in my classes this semester, taken notes, and studied. I plan to continue studying. 

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I am strong and resilient. I have made it though difficult times before.

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