{"id":25,"date":"2014-08-25T03:19:35","date_gmt":"2014-08-25T03:19:35","guid":{"rendered":"https:\/\/courses.candelalearning.com\/collegesuccess1x1\/?post_type=chapter&#038;p=25"},"modified":"2015-06-19T02:05:11","modified_gmt":"2015-06-19T02:05:11","slug":"10-5-stress","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/chapter\/10-5-stress\/","title":{"raw":"Stress","rendered":"Stress"},"content":{"raw":"<div class=\"im_section\">\r\n<div id=\"lochhaas-ch10_s05_n01\" class=\"im_learning_objectives im_editable im_block\">\r\n\r\n<b>\u00a0<\/b>\r\n\r\n<\/div>\r\n<div class=\"bcc-box bcc-highlight\">\r\n<h3>LEARNING OBJECTIVES<\/h3>\r\nBy the end of this section, you will be able to:\r\n<ul>\r\n\t<li>List common causes of stress for college students.<\/li>\r\n\t<li>Describe the physical, mental, and emotional effects of persistent stress.<\/li>\r\n\t<li>List healthy ways college students can manage or cope with stress.<\/li>\r\n\t<li>Develop your personal plan for managing stress in your life.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<div class=\"im_section\">\r\n<h2><\/h2>\r\n<div id=\"mclean-ch03_s01_n01\" class=\"im_learning_objectives im_editable im_block\"><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/stress-reduction.jpg\"><img class=\"alignright size-medium wp-image-723\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/stress-reduction-225x300.jpg\" alt=\"Stress reduction wall sign--bang head here\" width=\"225\" height=\"300\" \/><\/a>We all live with occasional stress. Since college students often feel even more stress than most people, it\u2019s important to understand it and learn ways to deal with it so that it doesn\u2019t disrupt your life.<\/div>\r\n<\/div>\r\n<span class=\"im_margin_term\"><span class=\"im_glossterm\">Stress<\/span><\/span> is a natural response of the body and mind to a demand or challenge. The thing that causes stress, called a <span class=\"im_margin_term\"><span class=\"im_glossterm\">stressor<\/span><\/span>, captures our attention and causes a physical and emotional reaction. Stressors include physical threats, such as a car we suddenly see coming at us too fast, and the stress reaction likely includes jumping out of the way\u2014with our heart beating fast and other physical changes. Most of our stressors are not physical threats but situations or events like an upcoming test or an emotional break-up. Stressors also include long-lasting emotional and mental concerns such as worries about money or finding a job. Take the Stress Self-Assessment.\r\n<div id=\"lochhaas-ch10_s05_n02\" class=\"im_exercises im_block\">\r\n<h3 class=\"im_title\">Stress Self-Assessment<\/h3>\r\nCheck the appropriate boxes.\r\n<div class=\"im_informaltable\">\r\n<table cellspacing=\"0\" cellpadding=\"0\">\r\n<thead>\r\n<tr>\r\n<th><\/th>\r\n<th>Daily<\/th>\r\n<th>Sometimes<\/th>\r\n<th>Never<\/th>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td>1. I feel mild stress that does not disrupt my everyday life.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>2. I am sometimes so stressed out that I have trouble with my routine activities.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3. I find myself eating or drinking just because I\u2019m feeling stressed.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>4. I have lain awake at night unable to sleep because I was feeling stressed.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>5. Stress has affected my relationships with other people.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\nWrite your answers.\r\n<ol id=\"lochhaas-ch10_s05_l02\" class=\"im_orderedlist\" start=\"6\">\r\n\t<li>What is the number one cause of stress in your life?<\/li>\r\n\t<li>What else causes you stress?<\/li>\r\n\t<li>What effect does stress have on your studies and academic performance?<\/li>\r\n\t<li>Regardless of the sources of your own stress, what do you think you can do to better cope with the stress you can\u2019t avoid?<\/li>\r\n<\/ol>\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s01\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">What Causes Stress?<\/h2>\r\nNot all stressors are bad things. Exciting, positive things also cause a type of stress, called <span class=\"im_margin_term\"><span class=\"im_glossterm\">eustress<\/span><\/span>. Falling in love, getting an unexpected sum of money, acing an exam you\u2019d worried about\u2014all of these are positive things that affect the body and mind in ways similar to negative stress: you can\u2019t help thinking about it, you may lose your appetite and lie awake at night, and your routine life may be momentarily disrupted.\r\n\r\nBut the kind of stress that causes most trouble results from negative stressors. Life events that usually cause significant stress include the following:\r\n<ul id=\"lochhaas-ch10_s05_s01_l01\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li>Serious illness or injury<\/li>\r\n\t<li>Serious illness, injury, or death of a family member or loved one<\/li>\r\n\t<li>Losing a job or sudden financial catastrophe<\/li>\r\n\t<li>Unwanted pregnancy<\/li>\r\n\t<li>Divorce or ending a long-term relationship (including parents\u2019 divorce)<\/li>\r\n\t<li>Being arrested or convicted of a crime<\/li>\r\n\t<li>Being put on academic probation or suspended<\/li>\r\n<\/ul>\r\nLife events like these usually cause a lot of stress that may begin suddenly and disrupt one\u2019s life in many ways. Fortunately, these stressors do not occur every day and eventually end\u2014though they can be very severe and disruptive when experienced. Some major life stresses, such as having a parent or family member with a serious illness, can last a long time and may require professional help to cope with them.\r\n\r\nEveryday kinds of stressors are far more common but can add up and produce as much stress as a major life event:\r\n<ul id=\"lochhaas-ch10_s05_s01_l02\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li>Anxiety about not having enough time for classes, job, studies, and social life<\/li>\r\n\t<li>Worries about grades, an upcoming test, or an assignment<\/li>\r\n\t<li>Money concerns<\/li>\r\n\t<li>Conflict with a roommate, someone at work, or family member<\/li>\r\n\t<li>Anxiety or doubts about one\u2019s future or difficulty choosing a major or career<\/li>\r\n\t<li>Frequent colds, allergy attacks, other continuing health issues<\/li>\r\n\t<li>Concerns about one\u2019s appearance, weight, eating habits, and so on.<\/li>\r\n\t<li>Relationship tensions, poor social life, loneliness<\/li>\r\n\t<li>Time-consuming hassles such as a broken-down car or the need to find a new apartment<\/li>\r\n\t<li>_______________________________________<\/li>\r\n\t<li>_______________________________________<\/li>\r\n\t<li>_______________________________________<\/li>\r\n<\/ul>\r\nTake a moment and reflect on the list above. How many of these stressors have you experienced in the last month? The last year? Circle all the <a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/bag.jpg\"><img class=\"alignright size-medium wp-image-724\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/bag-236x300.jpg\" alt=\"Person wearing paper bag on head with worried expression drawn on\" width=\"236\" height=\"300\" \/><\/a>ones that you have experienced. Now go back to your Stress Self-Assessment and look at what you wrote there for causes of your stress. Write any additional things that cause you stress on the blank lines above.\r\n\r\nHow many stressors have you circled and written in? There is no magic number of stressors that an \u201caverage\u201d or \u201cnormal\u201d college student experiences\u2014because everyone is unique. In addition, stressors come and go: the stress caused by a midterm exam tomorrow morning may be gone by noon, replaced by feeling good about how you did. Still, most college students are likely to circle about half the items on this list.\r\n\r\nBut it\u2019s not the <em class=\"im_emphasis\">number<\/em> of stressors that counts. You might have circled only one item on that list\u2014but it could produce so much stress for you that you\u2019re just as stressed out as someone else who circled all of them. The point of this exercise is to start by understanding what causes your own stress as a base for learning what to do about it.\r\n\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s02\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">What\u2019s Wrong with Stress?<\/h2>\r\nPhysically, stress prepares us for action: the classic \u201cfight-or-flight\u201d reaction when confronted with a danger. Our heart is pumping fast, and we\u2019re breathing faster to supply the muscles with energy to fight or flee. Many physical effects in the body prepare us for whatever actions we may need to take to survive a threat.\r\n\r\nBut what about nonphysical stressors, like worrying about grades? Are there any positive effects there? Imagine what life would feel like if you never had worries, never felt any stress at all. If you never worried about grades or doing well on a test, how much studying would you do for it? If you never thought at all about money, would you make any effort to save it or make it? Obviously, stress can be a good thing when it motivates us to do something, whether it\u2019s study, work, resolving a conflict with another, and so on. So it\u2019s not stress itself that\u2019s negative\u2014it\u2019s <em class=\"im_emphasis\">unresolved or persistent stress<\/em> that starts to have unhealthy effects. Chronic (long-term) stress is associated with many physical changes and illnesses, including the following:\r\n<ul id=\"lochhaas-ch10_s05_s02_l01\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li>Weakened <span class=\"im_margin_term\"><span class=\"im_glossterm\">immune system<\/span><\/span>, making you more likely to catch a cold and to suffer from any illness longer<\/li>\r\n\t<li>More frequent digestive system problems, including constipation or diarrhea, ulcers, and indigestion<\/li>\r\n\t<li>Elevated <span class=\"im_margin_term\"><span class=\"im_glossterm\">blood pressure<\/span><\/span><\/li>\r\n\t<li>Increased risk of <span class=\"im_margin_term\"><span class=\"im_glossterm\">diabetes<\/span><\/span><\/li>\r\n\t<li>Muscle and back pain<\/li>\r\n\t<li>More frequent headaches, fatigue, and <span class=\"im_margin_term\"><span class=\"im_glossterm\">insomnia<\/span><\/span><\/li>\r\n\t<li>Greater risk of heart attack and other cardiovascular problems over the long term<\/li>\r\n<\/ul>\r\nChronic or acute (intense short-term) stress also affects our minds and emotions in many ways:\r\n<ul id=\"lochhaas-ch10_s05_s02_l02\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li>Difficulty thinking clearly or concentrating<\/li>\r\n\t<li>Poor memory<\/li>\r\n\t<li>More frequent negative emotions such as anxiety, depression, frustration, powerlessness, resentment, or nervousness\u2014and a general negative outlook on life<\/li>\r\n\t<li>Greater difficulty dealing with others because of irritability, anger, or avoidance<\/li>\r\n<\/ul>\r\nNo wonder we view stress as such a negative thing! As much as we\u2019d like to eliminate all stressors,however, it just can\u2019t happen. Too many things in the real world cause stress and always will.\r\n\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s03\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Unhealthy Responses to Stress<\/h2>\r\nSince many stressors are unavoidable, the question is what to do about the resulting stress. A person can try to ignore or deny stress for a while, but then it keeps building and starts causing all those problems. So we have to do <em class=\"im_emphasis\">something.<\/em>\r\n\r\nConsider first what you have typically done in the past when you felt most stressed; use the Past Stress-Reduction Habits Self-Assessment.\r\n<div id=\"lochhaas-ch10_s05_s03_n01\" class=\"im_exercises im_block\">\r\n<h3 class=\"im_title\">Past Stress-Reduction Habits Self-Assessment<\/h3>\r\nOn a scale of 1 to 5, rate each of the following behaviors for how often you have experienced it because of high stress levels.\r\n<div class=\"im_informaltable\">\r\n<table cellspacing=\"0\" cellpadding=\"0\">\r\n<thead>\r\n<tr>\r\n<th>Stress Response<\/th>\r\n<th>Never<\/th>\r\n<th>Seldom<\/th>\r\n<th>Sometimes<\/th>\r\n<th>Often<\/th>\r\n<th>Usually<\/th>\r\n<th>Always<\/th>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td>1. Drinking alcohol<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>2. Drinking lots of coffee<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3. Sleeping a lot<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>4. Eating too much<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>5. Eating too little<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>6. Smoking or drugs<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>7. Having arguments<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>8. Sitting around depressed<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>9. Watching television or surfing the Web<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>10. Complaining to friends<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>11. Exercising, jogging, biking<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>12. Practicing yoga or tai chi<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>13. Meditating<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>14. Using relaxation techniques<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>15. Talking with an instructor or counselor<\/td>\r\n<td>0<\/td>\r\n<td>1<\/td>\r\n<td>2<\/td>\r\n<td>3<\/td>\r\n<td>4<\/td>\r\n<td>5<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\nTotal your scores for questions 1\u201310: _______________\r\n\r\nTotal your scores for questions 11\u201315: _______________\r\n\r\nSubtract the second number from the first: _______________\r\n\r\n<em class=\"im_emphasis\">Interpretation<\/em>: If the subtraction of the score for questions 11 to 15 from the first score is a positive number, then your past coping methods for dealing with stress have not been as healthy and productive as they could be. Items 1 to 10 are generally not effective ways of dealing with stress, while items 11 to 15 usually are. If you final score is over 20, you\u2019re probably like most beginning college students\u2014feeling a lot of stress and not yet sure how best to deal with it.\r\n\r\n<\/div>\r\nWhat\u2019s wrong with those stress-reduction behaviors listed first? Why not watch television or get a lot of sleep when you\u2019re feeling stressed, if that makes you feel better? While it may feel better temporarily to escape feelings of stress in those ways, ultimately they may cause more stress themselves. If you\u2019re worried about grades and being too busy to study as much as you need to, then letting an hour or two slip by watching television will make you even more worried later because then you have even less time. Eating too much may make you sluggish and less able to focus, and if you\u2019re trying to lose weight, you\u2019ll now feel just that much more stressed by what you\u2019ve done. Alcohol, caffeine, smoking, and drugs all generally increase one\u2019s stress over time. Complaining to friends? Over time, your friends will tire of hearing it or tire of arguing with you because a complaining person isn\u2019t much fun to be around. So eventually you may find yourself even more alone and stressed.\r\n\r\nYet there is a bright side: there are lots of very positive ways to cope with stress that will also improve your health, make it easier to concentrate on your studies, and make you a happier person overall.\r\n\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s04\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Coping with Stress<\/h2>\r\nLook back at your list of stressors that you circled earlier. For each, consider whether it is external (like bad job hours or not having enough money) or internal, originating in your attitudes and thoughts. Mark each item with an E (external) or an I (internal).\r\n\r\nYou may be able to eliminate many external stressors. Talk to your boss about changing your work hours. If you have money problems, work on a budget you can live with (see Chapter 11 \"Taking Control of Your Finances\"), look for a new job, or reduce your expenses by finding a cheaper apartment, selling your car, and using public transportation.\r\n\r\nWhat about other external stressors? Taking so many classes that you don\u2019t have the time to study for all of them? Keep working on your time management skills (Chapter 2 \"Staying Motivated, Organized, and On Track\"). Schedule your days carefully and stick to the schedule. Take fewer classes next term if necessary. What else can you do to eliminate external stressors? Change apartments, get a new roommate, find better child care\u2014consider all your options. And don\u2019t hesitate to talk things over with a college counselor, who may offer other solutions.\r\n\r\nInternal stressors, however, are often not easily resolved. We can\u2019t make all stressors go away, but we can learn how to cope so that we don\u2019t feel so stressed out most of the time. We can take control of our lives. We can find healthy coping strategies.\r\n\r\nAll the topics in this chapter involve stress one way or another. Many of the healthy habits that contribute to our wellness and happiness also reduce stress and minimize its effects.\r\n<div id=\"lochhaas-ch10_s05_s04_s01\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Get Some Exercise<\/h2>\r\nExercise, especially <span class=\"im_margin_term\"><span class=\"im_glossterm\">aerobic exercise<\/span><\/span>, is a great way to help reduce stress. Exercise increases the production of certain <span class=\"im_margin_term\"><span class=\"im_glossterm\">hormones<\/span><\/span>, which leads to a better mood and helps counter depression and anxiety. Exercise helps you feel more energetic and focused so that you are more productive in your work and studies and thus less likely to feel stressed. Regular exercise also helps you sleep better, which further reduces stress.\r\n\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s04_s02\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Get More Sleep<\/h2>\r\nWhen sleep deprived, you feel more stress and are less able to concentrate on your work or studies. Many people drink more coffee or other caffeinated beverages when feeling sleepy, and caffeine contributes further to stress-related emotions such as anxiety and nervousness.\r\n\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s04_s03\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Manage Your Money<\/h2>\r\nWorrying about money is one of the leading causes of stress. Try the financial management skills in Chapter 11 \"Taking Control of Your Finances\" to reduce this stress.\r\n\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s04_s04\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Adjust Your Attitude<\/h2>\r\nYou know the saying about the optimist who sees the glass as half full and the pessimist who sees the same glass as half empty. Guess which one feels more stress?\r\n\r\nMuch of the stress you feel may be rooted in your attitudes toward school, your work\u2014your whole life. If you don\u2019t feel good about these things, how do you change? To begin with, you really need to think about yourself. What makes you happy? Are you expecting your college career to be perfect and always exciting, with never a dull class or reading assignment? Or can you be happy that you are in fact succeeding in college and foresee a great life and career ahead?\r\n\r\nMaybe you just need to take a fun elective course to balance that \u201cserious\u201d course that you\u2019re not enjoying so much. Maybe you just need to play an intramural sport to feel as good as you did playing in high school. Maybe you just need to take a brisk walk every morning to feel more alert and stimulated. Maybe listening to some great music on the way to work will brighten your day. Maybe calling up a friend to study together for that big test will make studying more fun.\r\n\r\nNo one answer works for everyone\u2014you have to look at your life, be honest with yourself about what affects your daily attitude, and then look for ways to make changes. The good news is that although old negative habits can be hard to break, once you\u2019ve turned positive changes into new habits, they will last into a brighter future.\r\n\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s04_s05\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Learn a Relaxation Technique<\/h2>\r\nDifferent <span class=\"im_margin_term\"><span class=\"im_glossterm\">relaxation techniques<\/span><\/span> can be used to help minimize stress. Following are a few tried-and-tested ways to relax when stress seems overwhelming. You can learn most of these through books, online exercises, CDs or MP3s, and DVDs available at your library or student health center. Practicing one of them can have dramatic effects.\r\n<ul id=\"lochhaas-ch10_s05_s04_s05_l01\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li><strong class=\"im_emphasis im_bold\"><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/relaxed.jpg\"><img class=\"alignleft size-medium wp-image-725\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/relaxed-185x300.jpg\" alt=\"Relaxed man's face\" width=\"185\" height=\"300\" \/><\/a>Deep breathing.<\/strong> Sit in a comfortable position with your back straight. Breathe in slowly and deeply through your nose, filling your lungs completely. Exhale slowly and smoothly through your mouth. Concentrate on your breathing and feel your chest expanding and relaxing. After five to ten minutes, you will feel more relaxed and focused.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Progressive muscle relaxation.<\/strong> With this technique, you slowly tense and then relax the body\u2019s major muscle groups. The sensations and mental concentration produce a calming state.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Meditation.<\/strong> Taking many forms, meditation may involve focusing on your breathing, a specific visual image, or a certain thought, while clearing the mind of negative energy. Many podcasts are available to help you find a form of meditation that works best for you.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Yoga or tai chi.<\/strong> Yoga, tai chi, and other exercises that focus on body position and slow, gradual movements are popular techniques for relaxation and stress reduction. You can learn these techniques through a class or from a DVD.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Music and relaxation CDs and MP3s.<\/strong> Many different relaxation techniques have been developed for audio training. Simply play the recording and relax as you are guided through the techniques.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Massage.<\/strong> Regular massages are a way to relax both body and mind. If you can\u2019t afford a weekly massage but enjoy its effects, a local massage therapy school may offer more affordable massage from students and beginning practitioners.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s04_s06\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Get Counseling<\/h2>\r\nIf stress is seriously disrupting your studies or your life regardless of what you do to try to reduce it, you may need help. There\u2019s no shame in admitting that you need help, and college counselors and health professionals are there to help.\r\n<div id=\"lochhaas-ch10_s05_s04_s06_n01\" class=\"im_callout im_editable im_block\">\r\n<h3 class=\"im_title\">Tips for Success: Stress<\/h3>\r\n<ul id=\"lochhaas-ch10_s05_s04_s06_l01\" class=\"im_itemizedlist\">\r\n\t<li>Pay attention to, rather than ignore, things that cause you stress and change what you can.<\/li>\r\n\t<li>Accept what you can\u2019t change and resolve to make new habits that will help you cope.<\/li>\r\n\t<li>Get regular exercise and enough sleep.<\/li>\r\n\t<li>Evaluate your priorities, work on managing your time, and schedule restful activities in your daily life. Students who feel in control of their lives report feeling much less stress than those who feel that circumstances control them.<\/li>\r\n\t<li>Slow down and focus on one thing at a time\u2014don\u2019t check for e-mail or text messages every few minutes! Know when to say no to distractions.<\/li>\r\n\t<li>Break old habits involving caffeine, alcohol, and other substances.<\/li>\r\n\t<li>Remember your long-range goals and don\u2019t obsess over short-term difficulties.<\/li>\r\n\t<li>Make time to enjoy being with friends.<\/li>\r\n\t<li>Explore new activities and hobbies that you enjoy.<\/li>\r\n\t<li>Find a relaxation technique that works for you and practice regularly.<\/li>\r\n\t<li>Get help if you\u2019re having a hard time coping with emotional stress.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s05_s04_s06_n02\" class=\"im_exercises im_editable im_block\">\r\n<h3 class=\"im_title\">Journal Entry<\/h3>\r\nAll college students feel some stress. The amount of stress you feel depends on many factors, including your sleeping habits, your exercise and activity levels, your use of substances, your time management and study skills, your attitude, and other factors. As you look at your present life and how much stress you may be feeling, what short-term changes can you start making in the next week or two to feel less stressed and more in control? By the end of the semester or term, how would you ideally like your life to be different\u2014and how can you best accomplish that? Write your thoughts here.\r\n<div id=\"post-355\" class=\"post-355 chapter type-chapter status-publish hentry type-1\">\r\n<div class=\"entry-content\">\r\n<div class=\"im_section\">\r\n<div class=\"im_section\">\r\n<div id=\"mclean-ch03_s01_s02_n01\" class=\"im_key_takeaways im_editable im_block\">\r\n<div class=\"bcc-box bcc-success\">\r\n<h3>KEY TAKEAWAYs<\/h3>\r\n<section>\r\n<div data-type=\"note\">\r\n<ul>\r\n\t<li>Everyone feels stress, and many of the things that cause stress won\u2019t go away regardless of what we do. But we can examine our lives, figure out what causes most of our stress, and learn to do something about it.<\/li>\r\n\t<li>Stress leads to a lot of different unhealthy responses that actually increase our stress over the long term. But once we understand how stress affects us, we can begin to take steps to cope in healthier ways.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/section><\/div>\r\n<h3 class=\"im_title\"><\/h3>\r\n<div class=\"bcc-box bcc-info\">\r\n<h3>EXERCISES<\/h3>\r\n<ol>\r\n\t<li>Why should it <em class=\"im_emphasis\">not<\/em> be your goal to try to eliminate stress from your life completely?<\/li>\r\n\t<li>List three or more unhealthful effects of stress.<\/li>\r\n\t<li>Name at least two common <em class=\"im_emphasis\">external<\/em> stressors you may be able to eliminate from your life.<\/li>\r\n\t<li>Name at least two common <em class=\"im_emphasis\">internal<\/em> stressors you may feel that you need to learn to cope with because you can\u2019t eliminate them.<\/li>\r\n\t<li>List at least three ways you can minimize the stress you feel.<\/li>\r\n<\/ol>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"post-citations sidebar\"><\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>","rendered":"<div class=\"im_section\">\n<div id=\"lochhaas-ch10_s05_n01\" class=\"im_learning_objectives im_editable im_block\">\n<p><b>\u00a0<\/b><\/p>\n<\/div>\n<div class=\"bcc-box bcc-highlight\">\n<h3>LEARNING OBJECTIVES<\/h3>\n<p>By the end of this section, you will be able to:<\/p>\n<ul>\n<li>List common causes of stress for college students.<\/li>\n<li>Describe the physical, mental, and emotional effects of persistent stress.<\/li>\n<li>List healthy ways college students can manage or cope with stress.<\/li>\n<li>Develop your personal plan for managing stress in your life.<\/li>\n<\/ul>\n<\/div>\n<div class=\"im_section\">\n<h2><\/h2>\n<div id=\"mclean-ch03_s01_n01\" class=\"im_learning_objectives im_editable im_block\"><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/stress-reduction.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-723\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/stress-reduction-225x300.jpg\" alt=\"Stress reduction wall sign--bang head here\" width=\"225\" height=\"300\" srcset=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/stress-reduction-225x300.jpg 225w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/stress-reduction-65x86.jpg 65w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/stress-reduction-350x466.jpg 350w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/stress-reduction.jpg 480w\" sizes=\"auto, (max-width: 225px) 100vw, 225px\" \/><\/a>We all live with occasional stress. Since college students often feel even more stress than most people, it\u2019s important to understand it and learn ways to deal with it so that it doesn\u2019t disrupt your life.<\/div>\n<\/div>\n<p><span class=\"im_margin_term\"><span class=\"im_glossterm\">Stress<\/span><\/span> is a natural response of the body and mind to a demand or challenge. The thing that causes stress, called a <span class=\"im_margin_term\"><span class=\"im_glossterm\">stressor<\/span><\/span>, captures our attention and causes a physical and emotional reaction. Stressors include physical threats, such as a car we suddenly see coming at us too fast, and the stress reaction likely includes jumping out of the way\u2014with our heart beating fast and other physical changes. Most of our stressors are not physical threats but situations or events like an upcoming test or an emotional break-up. Stressors also include long-lasting emotional and mental concerns such as worries about money or finding a job. Take the Stress Self-Assessment.<\/p>\n<div id=\"lochhaas-ch10_s05_n02\" class=\"im_exercises im_block\">\n<h3 class=\"im_title\">Stress Self-Assessment<\/h3>\n<p>Check the appropriate boxes.<\/p>\n<div class=\"im_informaltable\">\n<table cellpadding=\"0\" style=\"border-spacing: 0px;\">\n<thead>\n<tr>\n<th><\/th>\n<th>Daily<\/th>\n<th>Sometimes<\/th>\n<th>Never<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1. I feel mild stress that does not disrupt my everyday life.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>2. I am sometimes so stressed out that I have trouble with my routine activities.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>3. I find myself eating or drinking just because I\u2019m feeling stressed.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4. I have lain awake at night unable to sleep because I was feeling stressed.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>5. Stress has affected my relationships with other people.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Write your answers.<\/p>\n<ol id=\"lochhaas-ch10_s05_l02\" class=\"im_orderedlist\" start=\"6\">\n<li>What is the number one cause of stress in your life?<\/li>\n<li>What else causes you stress?<\/li>\n<li>What effect does stress have on your studies and academic performance?<\/li>\n<li>Regardless of the sources of your own stress, what do you think you can do to better cope with the stress you can\u2019t avoid?<\/li>\n<\/ol>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s01\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">What Causes Stress?<\/h2>\n<p>Not all stressors are bad things. Exciting, positive things also cause a type of stress, called <span class=\"im_margin_term\"><span class=\"im_glossterm\">eustress<\/span><\/span>. Falling in love, getting an unexpected sum of money, acing an exam you\u2019d worried about\u2014all of these are positive things that affect the body and mind in ways similar to negative stress: you can\u2019t help thinking about it, you may lose your appetite and lie awake at night, and your routine life may be momentarily disrupted.<\/p>\n<p>But the kind of stress that causes most trouble results from negative stressors. Life events that usually cause significant stress include the following:<\/p>\n<ul id=\"lochhaas-ch10_s05_s01_l01\" class=\"im_itemizedlist im_editable im_block\">\n<li>Serious illness or injury<\/li>\n<li>Serious illness, injury, or death of a family member or loved one<\/li>\n<li>Losing a job or sudden financial catastrophe<\/li>\n<li>Unwanted pregnancy<\/li>\n<li>Divorce or ending a long-term relationship (including parents\u2019 divorce)<\/li>\n<li>Being arrested or convicted of a crime<\/li>\n<li>Being put on academic probation or suspended<\/li>\n<\/ul>\n<p>Life events like these usually cause a lot of stress that may begin suddenly and disrupt one\u2019s life in many ways. Fortunately, these stressors do not occur every day and eventually end\u2014though they can be very severe and disruptive when experienced. Some major life stresses, such as having a parent or family member with a serious illness, can last a long time and may require professional help to cope with them.<\/p>\n<p>Everyday kinds of stressors are far more common but can add up and produce as much stress as a major life event:<\/p>\n<ul id=\"lochhaas-ch10_s05_s01_l02\" class=\"im_itemizedlist im_editable im_block\">\n<li>Anxiety about not having enough time for classes, job, studies, and social life<\/li>\n<li>Worries about grades, an upcoming test, or an assignment<\/li>\n<li>Money concerns<\/li>\n<li>Conflict with a roommate, someone at work, or family member<\/li>\n<li>Anxiety or doubts about one\u2019s future or difficulty choosing a major or career<\/li>\n<li>Frequent colds, allergy attacks, other continuing health issues<\/li>\n<li>Concerns about one\u2019s appearance, weight, eating habits, and so on.<\/li>\n<li>Relationship tensions, poor social life, loneliness<\/li>\n<li>Time-consuming hassles such as a broken-down car or the need to find a new apartment<\/li>\n<li>_______________________________________<\/li>\n<li>_______________________________________<\/li>\n<li>_______________________________________<\/li>\n<\/ul>\n<p>Take a moment and reflect on the list above. How many of these stressors have you experienced in the last month? The last year? Circle all the <a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/bag.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-724\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/bag-236x300.jpg\" alt=\"Person wearing paper bag on head with worried expression drawn on\" width=\"236\" height=\"300\" srcset=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/bag-236x300.jpg 236w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/bag-65x82.jpg 65w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/bag-350x443.jpg 350w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/bag.jpg 477w\" sizes=\"auto, (max-width: 236px) 100vw, 236px\" \/><\/a>ones that you have experienced. Now go back to your Stress Self-Assessment and look at what you wrote there for causes of your stress. Write any additional things that cause you stress on the blank lines above.<\/p>\n<p>How many stressors have you circled and written in? There is no magic number of stressors that an \u201caverage\u201d or \u201cnormal\u201d college student experiences\u2014because everyone is unique. In addition, stressors come and go: the stress caused by a midterm exam tomorrow morning may be gone by noon, replaced by feeling good about how you did. Still, most college students are likely to circle about half the items on this list.<\/p>\n<p>But it\u2019s not the <em class=\"im_emphasis\">number<\/em> of stressors that counts. You might have circled only one item on that list\u2014but it could produce so much stress for you that you\u2019re just as stressed out as someone else who circled all of them. The point of this exercise is to start by understanding what causes your own stress as a base for learning what to do about it.<\/p>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s02\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">What\u2019s Wrong with Stress?<\/h2>\n<p>Physically, stress prepares us for action: the classic \u201cfight-or-flight\u201d reaction when confronted with a danger. Our heart is pumping fast, and we\u2019re breathing faster to supply the muscles with energy to fight or flee. Many physical effects in the body prepare us for whatever actions we may need to take to survive a threat.<\/p>\n<p>But what about nonphysical stressors, like worrying about grades? Are there any positive effects there? Imagine what life would feel like if you never had worries, never felt any stress at all. If you never worried about grades or doing well on a test, how much studying would you do for it? If you never thought at all about money, would you make any effort to save it or make it? Obviously, stress can be a good thing when it motivates us to do something, whether it\u2019s study, work, resolving a conflict with another, and so on. So it\u2019s not stress itself that\u2019s negative\u2014it\u2019s <em class=\"im_emphasis\">unresolved or persistent stress<\/em> that starts to have unhealthy effects. Chronic (long-term) stress is associated with many physical changes and illnesses, including the following:<\/p>\n<ul id=\"lochhaas-ch10_s05_s02_l01\" class=\"im_itemizedlist im_editable im_block\">\n<li>Weakened <span class=\"im_margin_term\"><span class=\"im_glossterm\">immune system<\/span><\/span>, making you more likely to catch a cold and to suffer from any illness longer<\/li>\n<li>More frequent digestive system problems, including constipation or diarrhea, ulcers, and indigestion<\/li>\n<li>Elevated <span class=\"im_margin_term\"><span class=\"im_glossterm\">blood pressure<\/span><\/span><\/li>\n<li>Increased risk of <span class=\"im_margin_term\"><span class=\"im_glossterm\">diabetes<\/span><\/span><\/li>\n<li>Muscle and back pain<\/li>\n<li>More frequent headaches, fatigue, and <span class=\"im_margin_term\"><span class=\"im_glossterm\">insomnia<\/span><\/span><\/li>\n<li>Greater risk of heart attack and other cardiovascular problems over the long term<\/li>\n<\/ul>\n<p>Chronic or acute (intense short-term) stress also affects our minds and emotions in many ways:<\/p>\n<ul id=\"lochhaas-ch10_s05_s02_l02\" class=\"im_itemizedlist im_editable im_block\">\n<li>Difficulty thinking clearly or concentrating<\/li>\n<li>Poor memory<\/li>\n<li>More frequent negative emotions such as anxiety, depression, frustration, powerlessness, resentment, or nervousness\u2014and a general negative outlook on life<\/li>\n<li>Greater difficulty dealing with others because of irritability, anger, or avoidance<\/li>\n<\/ul>\n<p>No wonder we view stress as such a negative thing! As much as we\u2019d like to eliminate all stressors,however, it just can\u2019t happen. Too many things in the real world cause stress and always will.<\/p>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s03\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Unhealthy Responses to Stress<\/h2>\n<p>Since many stressors are unavoidable, the question is what to do about the resulting stress. A person can try to ignore or deny stress for a while, but then it keeps building and starts causing all those problems. So we have to do <em class=\"im_emphasis\">something.<\/em><\/p>\n<p>Consider first what you have typically done in the past when you felt most stressed; use the Past Stress-Reduction Habits Self-Assessment.<\/p>\n<div id=\"lochhaas-ch10_s05_s03_n01\" class=\"im_exercises im_block\">\n<h3 class=\"im_title\">Past Stress-Reduction Habits Self-Assessment<\/h3>\n<p>On a scale of 1 to 5, rate each of the following behaviors for how often you have experienced it because of high stress levels.<\/p>\n<div class=\"im_informaltable\">\n<table cellpadding=\"0\" style=\"border-spacing: 0px;\">\n<thead>\n<tr>\n<th>Stress Response<\/th>\n<th>Never<\/th>\n<th>Seldom<\/th>\n<th>Sometimes<\/th>\n<th>Often<\/th>\n<th>Usually<\/th>\n<th>Always<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1. Drinking alcohol<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>2. Drinking lots of coffee<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>3. Sleeping a lot<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>4. Eating too much<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>5. Eating too little<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>6. Smoking or drugs<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>7. Having arguments<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>8. Sitting around depressed<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>9. Watching television or surfing the Web<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>10. Complaining to friends<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>11. Exercising, jogging, biking<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>12. Practicing yoga or tai chi<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>13. Meditating<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>14. Using relaxation techniques<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>15. Talking with an instructor or counselor<\/td>\n<td>0<\/td>\n<td>1<\/td>\n<td>2<\/td>\n<td>3<\/td>\n<td>4<\/td>\n<td>5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Total your scores for questions 1\u201310: _______________<\/p>\n<p>Total your scores for questions 11\u201315: _______________<\/p>\n<p>Subtract the second number from the first: _______________<\/p>\n<p><em class=\"im_emphasis\">Interpretation<\/em>: If the subtraction of the score for questions 11 to 15 from the first score is a positive number, then your past coping methods for dealing with stress have not been as healthy and productive as they could be. Items 1 to 10 are generally not effective ways of dealing with stress, while items 11 to 15 usually are. If you final score is over 20, you\u2019re probably like most beginning college students\u2014feeling a lot of stress and not yet sure how best to deal with it.<\/p>\n<\/div>\n<p>What\u2019s wrong with those stress-reduction behaviors listed first? Why not watch television or get a lot of sleep when you\u2019re feeling stressed, if that makes you feel better? While it may feel better temporarily to escape feelings of stress in those ways, ultimately they may cause more stress themselves. If you\u2019re worried about grades and being too busy to study as much as you need to, then letting an hour or two slip by watching television will make you even more worried later because then you have even less time. Eating too much may make you sluggish and less able to focus, and if you\u2019re trying to lose weight, you\u2019ll now feel just that much more stressed by what you\u2019ve done. Alcohol, caffeine, smoking, and drugs all generally increase one\u2019s stress over time. Complaining to friends? Over time, your friends will tire of hearing it or tire of arguing with you because a complaining person isn\u2019t much fun to be around. So eventually you may find yourself even more alone and stressed.<\/p>\n<p>Yet there is a bright side: there are lots of very positive ways to cope with stress that will also improve your health, make it easier to concentrate on your studies, and make you a happier person overall.<\/p>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s04\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Coping with Stress<\/h2>\n<p>Look back at your list of stressors that you circled earlier. For each, consider whether it is external (like bad job hours or not having enough money) or internal, originating in your attitudes and thoughts. Mark each item with an E (external) or an I (internal).<\/p>\n<p>You may be able to eliminate many external stressors. Talk to your boss about changing your work hours. If you have money problems, work on a budget you can live with (see Chapter 11 &#8220;Taking Control of Your Finances&#8221;), look for a new job, or reduce your expenses by finding a cheaper apartment, selling your car, and using public transportation.<\/p>\n<p>What about other external stressors? Taking so many classes that you don\u2019t have the time to study for all of them? Keep working on your time management skills (Chapter 2 &#8220;Staying Motivated, Organized, and On Track&#8221;). Schedule your days carefully and stick to the schedule. Take fewer classes next term if necessary. What else can you do to eliminate external stressors? Change apartments, get a new roommate, find better child care\u2014consider all your options. And don\u2019t hesitate to talk things over with a college counselor, who may offer other solutions.<\/p>\n<p>Internal stressors, however, are often not easily resolved. We can\u2019t make all stressors go away, but we can learn how to cope so that we don\u2019t feel so stressed out most of the time. We can take control of our lives. We can find healthy coping strategies.<\/p>\n<p>All the topics in this chapter involve stress one way or another. Many of the healthy habits that contribute to our wellness and happiness also reduce stress and minimize its effects.<\/p>\n<div id=\"lochhaas-ch10_s05_s04_s01\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Get Some Exercise<\/h2>\n<p>Exercise, especially <span class=\"im_margin_term\"><span class=\"im_glossterm\">aerobic exercise<\/span><\/span>, is a great way to help reduce stress. Exercise increases the production of certain <span class=\"im_margin_term\"><span class=\"im_glossterm\">hormones<\/span><\/span>, which leads to a better mood and helps counter depression and anxiety. Exercise helps you feel more energetic and focused so that you are more productive in your work and studies and thus less likely to feel stressed. Regular exercise also helps you sleep better, which further reduces stress.<\/p>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s04_s02\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Get More Sleep<\/h2>\n<p>When sleep deprived, you feel more stress and are less able to concentrate on your work or studies. Many people drink more coffee or other caffeinated beverages when feeling sleepy, and caffeine contributes further to stress-related emotions such as anxiety and nervousness.<\/p>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s04_s03\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Manage Your Money<\/h2>\n<p>Worrying about money is one of the leading causes of stress. Try the financial management skills in Chapter 11 &#8220;Taking Control of Your Finances&#8221; to reduce this stress.<\/p>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s04_s04\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Adjust Your Attitude<\/h2>\n<p>You know the saying about the optimist who sees the glass as half full and the pessimist who sees the same glass as half empty. Guess which one feels more stress?<\/p>\n<p>Much of the stress you feel may be rooted in your attitudes toward school, your work\u2014your whole life. If you don\u2019t feel good about these things, how do you change? To begin with, you really need to think about yourself. What makes you happy? Are you expecting your college career to be perfect and always exciting, with never a dull class or reading assignment? Or can you be happy that you are in fact succeeding in college and foresee a great life and career ahead?<\/p>\n<p>Maybe you just need to take a fun elective course to balance that \u201cserious\u201d course that you\u2019re not enjoying so much. Maybe you just need to play an intramural sport to feel as good as you did playing in high school. Maybe you just need to take a brisk walk every morning to feel more alert and stimulated. Maybe listening to some great music on the way to work will brighten your day. Maybe calling up a friend to study together for that big test will make studying more fun.<\/p>\n<p>No one answer works for everyone\u2014you have to look at your life, be honest with yourself about what affects your daily attitude, and then look for ways to make changes. The good news is that although old negative habits can be hard to break, once you\u2019ve turned positive changes into new habits, they will last into a brighter future.<\/p>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s04_s05\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Learn a Relaxation Technique<\/h2>\n<p>Different <span class=\"im_margin_term\"><span class=\"im_glossterm\">relaxation techniques<\/span><\/span> can be used to help minimize stress. Following are a few tried-and-tested ways to relax when stress seems overwhelming. You can learn most of these through books, online exercises, CDs or MP3s, and DVDs available at your library or student health center. Practicing one of them can have dramatic effects.<\/p>\n<ul id=\"lochhaas-ch10_s05_s04_s05_l01\" class=\"im_itemizedlist im_editable im_block\">\n<li><strong class=\"im_emphasis im_bold\"><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/relaxed.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-725\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/relaxed-185x300.jpg\" alt=\"Relaxed man's face\" width=\"185\" height=\"300\" srcset=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/relaxed-185x300.jpg 185w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/relaxed-65x105.jpg 65w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/relaxed-350x565.jpg 350w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/relaxed.jpg 396w\" sizes=\"auto, (max-width: 185px) 100vw, 185px\" \/><\/a>Deep breathing.<\/strong> Sit in a comfortable position with your back straight. Breathe in slowly and deeply through your nose, filling your lungs completely. Exhale slowly and smoothly through your mouth. Concentrate on your breathing and feel your chest expanding and relaxing. After five to ten minutes, you will feel more relaxed and focused.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Progressive muscle relaxation.<\/strong> With this technique, you slowly tense and then relax the body\u2019s major muscle groups. The sensations and mental concentration produce a calming state.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Meditation.<\/strong> Taking many forms, meditation may involve focusing on your breathing, a specific visual image, or a certain thought, while clearing the mind of negative energy. Many podcasts are available to help you find a form of meditation that works best for you.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Yoga or tai chi.<\/strong> Yoga, tai chi, and other exercises that focus on body position and slow, gradual movements are popular techniques for relaxation and stress reduction. You can learn these techniques through a class or from a DVD.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Music and relaxation CDs and MP3s.<\/strong> Many different relaxation techniques have been developed for audio training. Simply play the recording and relax as you are guided through the techniques.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Massage.<\/strong> Regular massages are a way to relax both body and mind. If you can\u2019t afford a weekly massage but enjoy its effects, a local massage therapy school may offer more affordable massage from students and beginning practitioners.<\/li>\n<\/ul>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s04_s06\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Get Counseling<\/h2>\n<p>If stress is seriously disrupting your studies or your life regardless of what you do to try to reduce it, you may need help. There\u2019s no shame in admitting that you need help, and college counselors and health professionals are there to help.<\/p>\n<div id=\"lochhaas-ch10_s05_s04_s06_n01\" class=\"im_callout im_editable im_block\">\n<h3 class=\"im_title\">Tips for Success: Stress<\/h3>\n<ul id=\"lochhaas-ch10_s05_s04_s06_l01\" class=\"im_itemizedlist\">\n<li>Pay attention to, rather than ignore, things that cause you stress and change what you can.<\/li>\n<li>Accept what you can\u2019t change and resolve to make new habits that will help you cope.<\/li>\n<li>Get regular exercise and enough sleep.<\/li>\n<li>Evaluate your priorities, work on managing your time, and schedule restful activities in your daily life. Students who feel in control of their lives report feeling much less stress than those who feel that circumstances control them.<\/li>\n<li>Slow down and focus on one thing at a time\u2014don\u2019t check for e-mail or text messages every few minutes! Know when to say no to distractions.<\/li>\n<li>Break old habits involving caffeine, alcohol, and other substances.<\/li>\n<li>Remember your long-range goals and don\u2019t obsess over short-term difficulties.<\/li>\n<li>Make time to enjoy being with friends.<\/li>\n<li>Explore new activities and hobbies that you enjoy.<\/li>\n<li>Find a relaxation technique that works for you and practice regularly.<\/li>\n<li>Get help if you\u2019re having a hard time coping with emotional stress.<\/li>\n<\/ul>\n<\/div>\n<div id=\"lochhaas-ch10_s05_s04_s06_n02\" class=\"im_exercises im_editable im_block\">\n<h3 class=\"im_title\">Journal Entry<\/h3>\n<p>All college students feel some stress. The amount of stress you feel depends on many factors, including your sleeping habits, your exercise and activity levels, your use of substances, your time management and study skills, your attitude, and other factors. As you look at your present life and how much stress you may be feeling, what short-term changes can you start making in the next week or two to feel less stressed and more in control? By the end of the semester or term, how would you ideally like your life to be different\u2014and how can you best accomplish that? Write your thoughts here.<\/p>\n<div id=\"post-355\" class=\"post-355 chapter type-chapter status-publish hentry type-1\">\n<div class=\"entry-content\">\n<div class=\"im_section\">\n<div class=\"im_section\">\n<div id=\"mclean-ch03_s01_s02_n01\" class=\"im_key_takeaways im_editable im_block\">\n<div class=\"bcc-box bcc-success\">\n<h3>KEY TAKEAWAYs<\/h3>\n<section>\n<div data-type=\"note\">\n<ul>\n<li>Everyone feels stress, and many of the things that cause stress won\u2019t go away regardless of what we do. But we can examine our lives, figure out what causes most of our stress, and learn to do something about it.<\/li>\n<li>Stress leads to a lot of different unhealthy responses that actually increase our stress over the long term. But once we understand how stress affects us, we can begin to take steps to cope in healthier ways.<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<\/div>\n<h3 class=\"im_title\"><\/h3>\n<div class=\"bcc-box bcc-info\">\n<h3>EXERCISES<\/h3>\n<ol>\n<li>Why should it <em class=\"im_emphasis\">not<\/em> be your goal to try to eliminate stress from your life completely?<\/li>\n<li>List three or more unhealthful effects of stress.<\/li>\n<li>Name at least two common <em class=\"im_emphasis\">external<\/em> stressors you may be able to eliminate from your life.<\/li>\n<li>Name at least two common <em class=\"im_emphasis\">internal<\/em> stressors you may feel that you need to learn to cope with because you can\u2019t eliminate them.<\/li>\n<li>List at least three ways you can minimize the stress you feel.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"post-citations sidebar\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-25\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Success in College. <strong>Authored by<\/strong>: anonymous. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/2012books.lardbucket.org\/\">http:\/\/2012books.lardbucket.org\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><li>Image of stress reduction sign. <strong>Authored by<\/strong>: Eamon Curry. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/afDxkr\">https:\/\/flic.kr\/p\/afDxkr<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY: Attribution<\/a><\/em><\/li><li>Image of paper bag face. <strong>Authored by<\/strong>: LLewleyn Williams a.k.a. SCUD. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/5T6AhK\">https:\/\/flic.kr\/p\/5T6AhK<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><li>Image of relaxed man. <strong>Authored by<\/strong>: premasagar. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/45xuR\">https:\/\/flic.kr\/p\/45xuR<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc\/4.0\/\">CC BY-NC: Attribution-NonCommercial<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":9,"menu_order":4,"template":"","meta":{"_candela_citation":"[{\"type\":\"cc\",\"description\":\"Success in College\",\"author\":\"anonymous\",\"organization\":\"\",\"url\":\"http:\/\/2012books.lardbucket.org\/\",\"project\":\"\",\"license\":\"cc-by-nc-sa\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of stress reduction sign\",\"author\":\"Eamon Curry\",\"organization\":\"\",\"url\":\"https:\/\/flic.kr\/p\/afDxkr\",\"project\":\"\",\"license\":\"cc-by\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of paper bag face\",\"author\":\"LLewleyn Williams a.k.a. 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