Stress+Management+-+Students

=Stress Management For Students=

What is Stress?
"Stress is indicative of an imbalance between the individual and his or her environment and that something is at stake" (Seiffge-Krenke et al. 2009).

A little stress can be a good thing, but too much can have a negative impact on your mental and physical health. It can make you feel anxious or sick and lead you to make poor decisions. Avoid these problems by recognizing what causes stress in your life and how to better manage it. .....that stress can make you to act irrationally, can cause weight loss or gain, and aggravate illnesses such as asthma and hypertension?

What Causes Stress?
It can be hard to pinpoint the exact cause of stress since there are so many things in your life that can make you feel stressed-out, and because these factors can alone or in combination impact your stress levels.

Which situations have recently caused you to feel stressed? What other situations not listed have recently caused stress in your life? Are there any stressors that cause anxiety one day, but not the next?
 * __BRAINSTORM:__** review the page: Common Causes of Stress.

Below is a BRIEF list of the most common stressors:

 * 1) ====School Pressures====
 * marks
 * relationships with teachers
 * test anxiety
 * homework
 * 1) ====Family Pressures====
 * family tragedy
 * divorce
 * conflicts with parents or siblings
 * 1) ====Personal Relationships====
 * romantic relationships
 * acceptance by peers
 * conflict with peers (eg. arguments or pressure from friends to have sex, do drugs, or get involved in criminal activity)
 * 1) ====Other====
 * money
 * jobs
 * concern about the future

Even day-to-day events can be stressful including getting glasses, taking a driver's test, or making a team.

Regardless of the severity of the stressor, it is important to recognize that when you feel stressed it's time to tackle the problem!

What Can I Do to Relieve Stress?
There are three strategies that students may use, some are more effective than others:

1. Talk about it (Active coping)
...talking with a friend or peer you trust helps reduce your stress, even if you don't discuss the problem; just being with someone that has a positive influence on your life is helpful. Students feel most comfortable going to friends for help; however, don't forget that your teachers, guidance counsellors and parents have lots of experience and can provide helpful perspectives.
 * seek help, talk to someone who has experience or who can relate well

**2. Think about it (Cognitive coping)**
 * consider your options, run through scenarios and possible outcomes to help you decide a course of action
 * you know best what causes stress in your life and you can create a plan to find solutions. Ultimately, you are responsible for working toward a solution, and knowing when you need help
 * some other things that help reduce stress:
 * participate in exercise, go for a walk or ride a bike, consider relaxation exercises, or focus on relaxed breathing for 5 minutes every day
 * eat healthy meals, don't skip meals and eat your fruit and vegetables, avoid excessive junk food
 * recognize symptoms of stress (headache, upset stomach, insomnia, sore muscles) and develop strategies to treat them in a healthy way
 * get lots of sleep
 * be creative, create art work, listen to music, dance,
 * find balance in life; set time aside to be with friends and participate in sports or hobbies that you enjoy

**3. Avoidance (Withdrawal coping) - WARNING! Avoid this approach!**
 * this is when you deny the problem, find distractions, make excuses or blame others
 * isolating yourself from your friends and family may not be helpful - connecting with others will help you in many ways, it is less lonely and gives you a break from your worries - find time to laugh with friends and family
 * avoid alcohol or drugs, this could potentially make matters worse
 * don't 'take-it-out' on others. Stress management works best when you can connect with others and maintain the positive relationships you have

How do you know when you are stressed? What do you do to relieve stress? What new strategies would you consider trying? **
 * __BRAINSTORM:__

Prioritize!
Consider your priorities, your commitments, your personal expectations. Are you taking on too much? Remember, you can't be everything to everyone, and if you are overwhelmed, seek help, that's what friends are for. Avoid scheduling every minute of the day and ensure you have some 'down time'. What's your [|Priority Pie] ? Do you ever feel you have no control in a situation, or that your way would be better? Step back, let someone else decide and roll with it. You don't always have to be in charge.

On-line Resources:
[] Check out the links in 'What Can I Do Differently in the Future?'

Material used to create this document:
Kids Have Stress Too image is from [] Did you Know? image is from [|http://niceblogger.com/2010/01/15/did-you-know-2/]