{"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":"2015-06-29T15:05:07","modified_gmt":"2015-06-29T15:05:07","slug":"stress","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/chapter\/stress\/","title":{"raw":"Manage Your Stress","rendered":"Manage Your Stress"},"content":{"raw":"<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 some of the effects of stress.<\/li>\r\n\t<li>List healthy ways college students can manage or cope with stress.<\/li>\r\n\t<li>Identify the causes and effects of your own stressors.<\/li>\r\n\t<li>Develop a personal plan for managing the stress in your life.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<h2><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/560\/2015\/04\/21142948\/stress-reduction.jpg\"><img class=\"alignright size-medium wp-image-723\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/560\/2015\/04\/21142948\/stress-reduction-225x300.jpg\" alt=\"Stress reduction wall sign--bang head here\" width=\"225\" height=\"300\" \/><\/a><\/h2>\r\nStress 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 both physical and emotional reactions. Stressors include physical threats, such as a car we suddenly see coming at us too fast, and the physical stress reaction likely includes moving out of the way and our heart beating fast. 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 below to begin thinking about stressors in your life.\r\n<h2>Stress Self-Assessment<\/h2>\r\nCheck the appropriate boxes.\r\n<table cellspacing=\"0\" cellpadding=\"0\">\r\n<thead>\r\n<tr>\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>I feel mild stress that does not disrupt my everyday life.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>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<\/tr>\r\n<tr>\r\n<td>I find myself eating or drinking just because I\u2019m feeling stressed.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>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<\/tr>\r\n<tr>\r\n<td>Stress has affected my relationships with other people.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\nWhat is the number one cause of stress in your life?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWhat else causes you stress?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWhat effect does stress have on your studies and academic performance?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nRegardless of the sources of your own stress, what do you think you can do to better cope with the stress you can\u2019t avoid?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2>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 are all 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\nThe kind of stress that causes the most trouble results from negative stressors. The life events on the following list usually cause significant stress:\r\n<ul>\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 suspension<\/li>\r\n<\/ul>\r\nThe stress from these kinds of life events may begin suddenly and disrupt one\u2019s life in many ways. Fortunately, these stressors do not occur every day and eventually end. Other 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>\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<\/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\u00a0ones that you have experienced. Now go back to your Stress Self-Assessment and look at what you wrote there for causes of your stress.\u00a0Note any additional things that cause you stress.\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 because 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\nIt\u2019s not the number\u00a0of stressors that counts; rather, it's our reactions that matter. A person might have circled only one item on that list, but it could produce so much stress that he or she is just as stressed out as someone else who circled all of them. The idea is to understand what causes our own stress and use that as a basis for learning what to do about it.<img class=\"alignright\" src=\"http:\/\/www.marketingxlerator.com\/site\/wp-content\/uploads\/2015\/02\/stress-391654_640.jpg\" alt=\"\" width=\"346\" height=\"203\" \/>\r\n<h2>What\u2019s Wrong with Stress?<\/h2>\r\nSome stress in our lives is a positive thing. Physically, stress prepares us for action. Our heart is pumping fast, and we\u2019re breathing faster to supply the muscles with energy to fight or flee. Nonphysical stressors, such as worrying about grades or money, motivate us to \u00a0take action, for example, studying, working or saving.\r\n\r\nStress itself is not negative, but\u00a0unresolved or persistent stress\u00a0can have unhealthy effects. Chronic, or long-term, stress is associated with many physical changes and illnesses, including the following:\r\n<ul>\r\n\t<li>Weakened <span class=\"im_margin_term\"><span class=\"im_glossterm\">immune system, which increases the<\/span><\/span>\u00a0likelihood of catching a cold and suffering 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<\/li>\r\n<\/ul>\r\nChronic or acute, also known as intense short-term, stress also affects our minds and emotions in many ways:\r\n<ul>\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 and 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\n<h2>Unhealthy Responses to Stress<\/h2>\r\nConsider what you have typically done in the past when you felt most stressed; use the Past Stress-Reduction Habits Self-Assessment.\r\n<h3>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<table>\r\n<thead>\r\n<tr>\r\n<td style=\"text-align: left; vertical-align: bottom; width: 15%;\">Stress Response<\/td>\r\n<td style=\"text-align: left; vertical-align: bottom;\">Never<\/td>\r\n<td style=\"text-align: left; vertical-align: bottom;\">Seldom<\/td>\r\n<td style=\"text-align: left; vertical-align: bottom;\">Sometimes<\/td>\r\n<td style=\"text-align: left; vertical-align: bottom;\">Often<\/td>\r\n<td style=\"text-align: left; vertical-align: bottom;\">Usually<\/td>\r\n<td style=\"text-align: left; vertical-align: bottom;\">Always<\/td>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td style=\"width: 15%;\">1. Drinking alcohol<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">2. Drinking lots of coffee<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">3. Sleeping a lot<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">4. Eating too much<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">5. Eating too little<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">6. Smoking or drugs<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">7. Having arguments<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">8. Sitting around depressed<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">9. Watching television or surfing the web<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">10. Complaining to friends<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">11. Exercising, jogging, biking<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">12. Practicing yoga or tai chi<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">13. Meditating<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">14. Using relaxation techniques<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 15%;\">15. Talking with an instructor or counselor<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\r\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\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>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 and may even contribute to additional stress\u00a0while items 11 to 15 usually are better choices.\r\n<h2>Coping with Stress<\/h2>\r\nLook back at your list of stressors you circled earlier. For each, consider whether it is external, such as\u00a0bad 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. If you have money problems, work on a budget you can live with, look for a new job, or reduce your expenses by finding a cheaper apartment or by selling your car and using public transportation. If you are taking so many classes that you don\u2019t have the time to study for all of them, you could keep working on your time management skills or take fewer classes next\u00a0semester.\r\n\r\nInternal stressors, however, are often not easily resolved, but it is possible to change your attitude and reactions, perhaps\u00a0by reframing negative beliefs and practicing good physical and mental self-care. For both kinds of stress\u00a0consider all your options, and don\u2019t hesitate to talk things over with a college counselor.\r\n\r\nWhile we can\u2019t make all stressors go away, we can learn how to cope with them and avoid many of the physical and emotional effects discussed above.\u00a0It is possible to\u00a0control the stress in our lives by finding healthy coping strategies.\r\n<h3>Get Some Exercise<\/h3>\r\nExercise, especially <span class=\"im_margin_term\"><span class=\"im_glossterm\">aerobic exercise<\/span><\/span>, is a great way to reduce stress. Exercise increases the production of certain <span class=\"im_margin_term\"><span class=\"im_glossterm\">hormones<\/span><\/span>, which lead to a better mood and counters 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<h3>Get More Sleep<\/h3>\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<h3>Manage Your Money<\/h3>\r\nWorrying about money is one of the leading causes of stress.\r\n<h3>Adjust Your Attitude<\/h3>\r\nPeople who are pessimistic and see the\u00a0glass as half empty tend to feel more stress than optimists who see the glass as half full. To reduce the effects of stress, strive for a growth\u00a0mindset and try to think more positively.\r\n\r\nOther ways to adjust your attitude are\u00a0taking a fun elective course,\u00a0playing an intramural sport, or taking a brisk walk every morning to feel more alert and stimulated. Listening to some great music may brighten your day, or maybe calling up a friend to study together will make studying more fun.\r\n\r\nNo one answer works for everyone; you have to look at your life, be honest with yourself about what affects your daily attitude, and then look for ways to make changes.\r\n<h3>Learn a Relaxation Technique<\/h3>\r\nThe following are a few tried-and-tested ways to relax when stress seems overwhelming.\r\n<ul>\r\n\t<li><strong><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/560\/2015\/04\/21142951\/relaxed.jpg\"><img class=\"alignright wp-image-725 size-medium\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/560\/2015\/04\/21142951\/relaxed-185x300.jpg\" alt=\"Relaxed man's face\" width=\"185\" height=\"300\" \/><\/a>Deep breathing<\/strong> Sit in a comfortable position, and 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 calmer and more\u00a0focused.<\/li>\r\n\t<li><strong>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>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 options are available to help you find the form of meditation that works best for you.<\/li>\r\n\t<li><strong>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, from a DVD or online.<\/li>\r\n\t<li><strong>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>Massage<\/strong> Regular massages\u00a0relax 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<h3>Get Counseling<\/h3>\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\u00a0you're struggling, and college counselors and health professionals are there to help.\r\n<h3>Tips for Successfully Managing Stress<\/h3>\r\n<ul>\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 to 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.<\/li>\r\n\t<li>Slow down and focus on one thing at a time.<\/li>\r\n\t<li>Break old habits involving caffeine, alcohol, and other substances.<\/li>\r\n\t<li>Remember your long-range goals.<\/li>\r\n\t<li>Make time to enjoy being with friends.<\/li>\r\n\t<li>Explore new activities and hobbies.<\/li>\r\n\t<li>Find relaxation techniques that work 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<h3>Reflection<\/h3>\r\nAll college students feel some stress. The amount of stress you feel depends on many factors, including\u00a0sleeping habits,\u00a0exercise and activity levels, your use of substances,\u00a0time management and study skills,\u00a0attitude, and other factors. As you look at your present life and how much stress you're 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, how would you ideally like your life to be different and how can you best accomplish that change?\r\n<div class=\"bcc-box bcc-success\">\r\n<h3>Key Takeaways<\/h3>\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. What we can do is 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<div class=\"bcc-box bcc-info\">\r\n<h3>Exercises<\/h3>\r\n1. Why shouldn't your goal be to eliminate stress from your life completely?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n2. List three or more ways stress can negatively impact health and wellness.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n3. Name at least two common external stressors you may be able to eliminate from your life.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n4. Name at least two common internal stressors you may feel you need to learn to cope with because you can\u2019t eliminate them.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n5. List at least three ways you can minimize the stress you feel.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<\/div>","rendered":"<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 some of the effects of stress.<\/li>\n<li>List healthy ways college students can manage or cope with stress.<\/li>\n<li>Identify the causes and effects of your own stressors.<\/li>\n<li>Develop a personal plan for managing the stress in your life.<\/li>\n<\/ul>\n<\/div>\n<h2><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/560\/2015\/04\/21142948\/stress-reduction.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-723\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/560\/2015\/04\/21142948\/stress-reduction-225x300.jpg\" alt=\"Stress reduction wall sign--bang head here\" width=\"225\" height=\"300\" \/><\/a><\/h2>\n<p>Stress 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 both physical and emotional reactions. Stressors include physical threats, such as a car we suddenly see coming at us too fast, and the physical stress reaction likely includes moving out of the way and our heart beating fast. 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 below to begin thinking about stressors in your life.<\/p>\n<h2>Stress Self-Assessment<\/h2>\n<p>Check the appropriate boxes.<\/p>\n<table cellpadding=\"0\" style=\"border-spacing: 0px;\">\n<thead>\n<tr>\n<th>Daily<\/th>\n<th>Sometimes<\/th>\n<th>Never<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>I feel mild stress that does not disrupt my everyday life.<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>I am sometimes so stressed out that I have trouble with my routine activities.<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>I find myself eating or drinking just because I\u2019m feeling stressed.<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>I have lain awake at night unable to sleep because I was feeling stressed.<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Stress has affected my relationships with other people.<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>What is the number one cause of stress in your life?<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>What else causes you stress?<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>What effect does stress have on your studies and academic performance?<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>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?<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2>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 are all 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>The kind of stress that causes the most trouble results from negative stressors. The life events on the following list usually cause significant stress:<\/p>\n<ul>\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 suspension<\/li>\n<\/ul>\n<p>The stress from these kinds of life events may begin suddenly and disrupt one\u2019s life in many ways. Fortunately, these stressors do not occur every day and eventually end. Other 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>\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<\/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\u00a0ones that you have experienced. Now go back to your Stress Self-Assessment and look at what you wrote there for causes of your stress.\u00a0Note any additional things that cause you stress.<\/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 because 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>It\u2019s not the number\u00a0of stressors that counts; rather, it&#8217;s our reactions that matter. A person might have circled only one item on that list, but it could produce so much stress that he or she is just as stressed out as someone else who circled all of them. The idea is to understand what causes our own stress and use that as a basis for learning what to do about it.<img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"http:\/\/www.marketingxlerator.com\/site\/wp-content\/uploads\/2015\/02\/stress-391654_640.jpg\" alt=\"\" width=\"346\" height=\"203\" \/><\/p>\n<h2>What\u2019s Wrong with Stress?<\/h2>\n<p>Some stress in our lives is a positive thing. Physically, stress prepares us for action. Our heart is pumping fast, and we\u2019re breathing faster to supply the muscles with energy to fight or flee. Nonphysical stressors, such as worrying about grades or money, motivate us to \u00a0take action, for example, studying, working or saving.<\/p>\n<p>Stress itself is not negative, but\u00a0unresolved or persistent stress\u00a0can have unhealthy effects. Chronic, or long-term, stress is associated with many physical changes and illnesses, including the following:<\/p>\n<ul>\n<li>Weakened <span class=\"im_margin_term\"><span class=\"im_glossterm\">immune system, which increases the<\/span><\/span>\u00a0likelihood of catching a cold and suffering 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<\/li>\n<\/ul>\n<p>Chronic or acute, also known as intense short-term, stress also affects our minds and emotions in many ways:<\/p>\n<ul>\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 and a general negative outlook on life<\/li>\n<li>Greater difficulty dealing with others because of irritability, anger, or avoidance<\/li>\n<\/ul>\n<h2>Unhealthy Responses to Stress<\/h2>\n<p>Consider what you have typically done in the past when you felt most stressed; use the Past Stress-Reduction Habits Self-Assessment.<\/p>\n<h3>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<table>\n<thead>\n<tr>\n<td style=\"text-align: left; vertical-align: bottom; width: 15%;\">Stress Response<\/td>\n<td style=\"text-align: left; vertical-align: bottom;\">Never<\/td>\n<td style=\"text-align: left; vertical-align: bottom;\">Seldom<\/td>\n<td style=\"text-align: left; vertical-align: bottom;\">Sometimes<\/td>\n<td style=\"text-align: left; vertical-align: bottom;\">Often<\/td>\n<td style=\"text-align: left; vertical-align: bottom;\">Usually<\/td>\n<td style=\"text-align: left; vertical-align: bottom;\">Always<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"width: 15%;\">1. Drinking alcohol<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">2. Drinking lots of coffee<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">3. Sleeping a lot<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">4. Eating too much<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">5. Eating too little<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">6. Smoking or drugs<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">7. Having arguments<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">8. Sitting around depressed<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">9. Watching television or surfing the web<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">10. Complaining to friends<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">11. Exercising, jogging, biking<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">12. Practicing yoga or tai chi<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">13. Meditating<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">14. Using relaxation techniques<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 15%;\">15. Talking with an instructor or counselor<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">0<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">1<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">2<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">3<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">4<\/td>\n<td style=\"text-align: center; vertical-align: middle;\">5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\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>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 and may even contribute to additional stress\u00a0while items 11 to 15 usually are better choices.<\/p>\n<h2>Coping with Stress<\/h2>\n<p>Look back at your list of stressors you circled earlier. For each, consider whether it is external, such as\u00a0bad 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. If you have money problems, work on a budget you can live with, look for a new job, or reduce your expenses by finding a cheaper apartment or by selling your car and using public transportation. If you are taking so many classes that you don\u2019t have the time to study for all of them, you could keep working on your time management skills or take fewer classes next\u00a0semester.<\/p>\n<p>Internal stressors, however, are often not easily resolved, but it is possible to change your attitude and reactions, perhaps\u00a0by reframing negative beliefs and practicing good physical and mental self-care. For both kinds of stress\u00a0consider all your options, and don\u2019t hesitate to talk things over with a college counselor.<\/p>\n<p>While we can\u2019t make all stressors go away, we can learn how to cope with them and avoid many of the physical and emotional effects discussed above.\u00a0It is possible to\u00a0control the stress in our lives by finding healthy coping strategies.<\/p>\n<h3>Get Some Exercise<\/h3>\n<p>Exercise, especially <span class=\"im_margin_term\"><span class=\"im_glossterm\">aerobic exercise<\/span><\/span>, is a great way to reduce stress. Exercise increases the production of certain <span class=\"im_margin_term\"><span class=\"im_glossterm\">hormones<\/span><\/span>, which lead to a better mood and counters 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<h3>Get More Sleep<\/h3>\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<h3>Manage Your Money<\/h3>\n<p>Worrying about money is one of the leading causes of stress.<\/p>\n<h3>Adjust Your Attitude<\/h3>\n<p>People who are pessimistic and see the\u00a0glass as half empty tend to feel more stress than optimists who see the glass as half full. To reduce the effects of stress, strive for a growth\u00a0mindset and try to think more positively.<\/p>\n<p>Other ways to adjust your attitude are\u00a0taking a fun elective course,\u00a0playing an intramural sport, or taking a brisk walk every morning to feel more alert and stimulated. Listening to some great music may brighten your day, or maybe calling up a friend to study together will make studying more fun.<\/p>\n<p>No one answer works for everyone; you have to look at your life, be honest with yourself about what affects your daily attitude, and then look for ways to make changes.<\/p>\n<h3>Learn a Relaxation Technique<\/h3>\n<p>The following are a few tried-and-tested ways to relax when stress seems overwhelming.<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/560\/2015\/04\/21142951\/relaxed.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-725 size-medium\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/560\/2015\/04\/21142951\/relaxed-185x300.jpg\" alt=\"Relaxed man's face\" width=\"185\" height=\"300\" \/><\/a>Deep breathing<\/strong> Sit in a comfortable position, and 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 calmer and more\u00a0focused.<\/li>\n<li><strong>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>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 options are available to help you find the form of meditation that works best for you.<\/li>\n<li><strong>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, from a DVD or online.<\/li>\n<li><strong>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>Massage<\/strong> Regular massages\u00a0relax 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<h3>Get Counseling<\/h3>\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\u00a0you&#8217;re struggling, and college counselors and health professionals are there to help.<\/p>\n<h3>Tips for Successfully Managing Stress<\/h3>\n<ul>\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 to 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.<\/li>\n<li>Slow down and focus on one thing at a time.<\/li>\n<li>Break old habits involving caffeine, alcohol, and other substances.<\/li>\n<li>Remember your long-range goals.<\/li>\n<li>Make time to enjoy being with friends.<\/li>\n<li>Explore new activities and hobbies.<\/li>\n<li>Find relaxation techniques that work 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<h3>Reflection<\/h3>\n<p>All college students feel some stress. The amount of stress you feel depends on many factors, including\u00a0sleeping habits,\u00a0exercise and activity levels, your use of substances,\u00a0time management and study skills,\u00a0attitude, and other factors. As you look at your present life and how much stress you&#8217;re 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, how would you ideally like your life to be different and how can you best accomplish that change?<\/p>\n<div class=\"bcc-box bcc-success\">\n<h3>Key Takeaways<\/h3>\n<ul>\n<li>Everyone feels stress, and many of the things that cause stress won\u2019t go away regardless of what we do. What we can do is 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<div class=\"bcc-box bcc-info\">\n<h3>Exercises<\/h3>\n<p>1. Why shouldn&#8217;t your goal be to eliminate stress from your life completely?<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>2. List three or more ways stress can negatively impact health and wellness.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>3. Name at least two common external stressors you may be able to eliminate from your life.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>4. Name at least two common internal stressors you may feel you need to learn to cope with because you can\u2019t eliminate them.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>5. List at least three ways you can minimize the stress you feel.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\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, Original<\/div><ul class=\"citation-list\"><li>Revision and adaptation. <strong>Provided by<\/strong>: Monroe Community College. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/www.monroecc.edu\">http:\/\/www.monroecc.edu<\/a>. <strong>Project<\/strong>: College Orientation and Success. <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>. <strong>License Terms<\/strong>: Monroe contributes its revision and adaptation under the same license as the original work.<\/li><\/ul><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 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 class=\"license-attribution-dropdown-subheading\">Public domain content<\/div><ul class=\"citation-list\"><li>Stress, Relax. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/pixabay.com\/en\/stress-relaxation-relax-voltage-391654\/\">https:\/\/pixabay.com\/en\/stress-relaxation-relax-voltage-391654\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/cc0\">CC0: No Rights Reserved<\/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":2,"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\":\"pd\",\"description\":\"Stress, Relax\",\"author\":\"\",\"organization\":\"\",\"url\":\"https:\/\/pixabay.com\/en\/stress-relaxation-relax-voltage-391654\/\",\"project\":\"\",\"license\":\"cc0\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of relaxed man\",\"author\":\"premasagar\",\"organization\":\"\",\"url\":\"https:\/\/flic.kr\/p\/45xuR\",\"project\":\"\",\"license\":\"cc-by-nc\",\"license_terms\":\"\"},{\"type\":\"original\",\"description\":\"Revision and adaptation\",\"author\":\"\",\"organization\":\"Monroe Community College\",\"url\":\"http:\/\/www.monroecc.edu\",\"project\":\"College Orientation and Success\",\"license\":\"cc-by-nc-sa\",\"license_terms\":\"Monroe contributes its revision and adaptation under the same license as the original work.\"}]","CANDELA_OUTCOMES_GUID":"","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-25","chapter","type-chapter","status-publish","hentry"],"part":912,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/pressbooks\/v2\/chapters\/25","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/wp\/v2\/users\/9"}],"version-history":[{"count":76,"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/pressbooks\/v2\/chapters\/25\/revisions"}],"predecessor-version":[{"id":2713,"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/pressbooks\/v2\/chapters\/25\/revisions\/2713"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/pressbooks\/v2\/parts\/912"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/pressbooks\/v2\/chapters\/25\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/wp\/v2\/media?parent=25"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/pressbooks\/v2\/chapter-type?post=25"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/wp\/v2\/contributor?post=25"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/monroe-collegesuccess-thirdedition\/wp-json\/wp\/v2\/license?post=25"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}