Although we might think of stress as caused by external events, events in themselves are not stressful. Rather, it is the way in which we interpret and react to events that makes them stressful. People differ dramatically in the type of events they interpret as stressful and the way in which they respond to such stress. For example, standing in front of the class can be stressful for some people and relaxing for others.
Feelings
� Feeling anxious.
� Feeling scared.
� Feeling irritable.
� Feeling moody.
Thoughts
� Low self-esteem.
� Fear of failure.
� Inability to concentrate.
� Embarrassing easily.
� Worrying about the future.
� Preoccupation with thoughts/tasks.
� Forgetfulness.
Behavior
� Stuttering and other speech difficulties.
� Crying for no apparent reason.
� Acting impulsively.
� Startling easily.
� Grinding your teeth.
� Increasing smoking.
� Increasing use of drugs and alcohol.
� Being accident prone/clumsy.
� Losing your appetite or overeating.
Physiology
� Perspiration /sweaty hands. �Increased heart beat.
� Trembling. �Nervous ticks.
� Dryness of throat and mouth. �Tiring easily.
� Urinating frequently. �Sleeping problems.
� Diarrhea / indigestion / vomiting. �Butterflies in stomach.
� Headaches. �Premenstrual tension.
� Pain in the neck and or lower back. �Loss of appetite or overeating.
� Susceptibility to illness.
Both positive and negative events in one's life can be stressful. However, major life changes are the greatest contributors of stress for most people. They place the greatest demand on resources for coping.
Major Life Changes
� Geographic mobility. � Going to college
� Transfer to a new school � Marriage
� Pregnancy � New job.
� New life style � Divorce.
� Death of a loved one � Being fired from your job.
� Fights with friends � School demands
� Unsafe apartment/room mates � Illness
Environmental Events
� Time pressure � Competition.
� Financial problems � Noise.
� Disappointments
Many stresses can be changed, eliminated, or minimized. Here are some things you can do to reduce your level of stress:
Become aware of your own reactions to stress.
Reinforce positive self-statements. (I Statements)
Focus on your good qualities and accomplishments.
Avoid unnecessary competition.
Develop ASSERTIVE behaviors. (open, honest communication)
Recognize and accept your limits. Remember that everyone is unique and different.
Get a hobby or two. Relax and have fun.
Exercise regularly. (20 min walk)
Eat a balanced diet daily. (NO high fat/sugar/calorie foods/caffeine)
Talk with friends or someone you can trust about your worries/problems.
Learn to use your time wisely
Evaluate how you are budgeting your time.
Plan ahead and avoid procrastination.
Make a weekly schedule and try to follow it.
Set priorities. Organize yourself. (Break big tasks into small ones.. take small steps)
Study in short blocks, gradually lengthen the time you spend studying.
Take frequent short breaks.
Practice relaxation techniques. Breathe!
Rest
Go to the Dr. if you don�t feel well.
Call friends.
Nurture yourself
Shoreside Therapies, LLC
4530 N. Oakland Avenue Whitefish Bay, WI 53211
(414) 332-7000 (414) 332-2368 fax
[email protected]