1.Stress Defined Normal physical response Fight or flight instinctual response to something that scares us. (Chemical) Keeps you focused, energetic, and alert

2. What stresses you out? Classes Work Family Finances Friends Dating Relationships 3. Our Bodies and Stress Blood pressure rises Breathing is rapid Heart rate rises Decreased immune system Decreased sleep Leads to long term health concerns 4. How Does Stress Effect Learning? Memory - decreases Concentration - decreases Motivation - decreases 5. College Expectations There are many spoken and unspoken expectations. What are your expectations of yourself? What are others expectations of you? How does expectation affect your stress level? Which expectations motivate you? Which do not? Which expectations are realistic? Unrealistic? 6. Juggling As students you manage multiple roles What do you feel like you are juggling? What ball do you feel will drop first? How do you reduce and simplify? 7. Test Anxiety What is it? How do you know you have it? How do you deal with it? 8. Strategies for Reducing Stress Plan Know what reduces your stress Exercise Eat healthy, drink water Organize Use positive self talk See stress as temporary Include stress relief in your routine Stop answering how are you feeling? with stressed 9. Relaxation Techniques Breathing deep breathing that moves your diaphragm. In for 5, out for 5. Muscle Relaxation tense all of your muscles in your body at once and breathe in, then as you breathe out relax your muscles and release stress. Visualization create a safe space in your mind that you can visualize with all 5 senses. Where did you feel safe as a kid. Guided Meditations many are available on the web or YouTube. 10. Relaxing Smells Green apple reduces headaches Lavender promotes relaxation and sleep Citrus (orange) promotes energy Coconut blunt the fight or flight Peppermint reduces appetite and over eating Rose promotes relaxation Sandalwood promotes relaxation 11. Relaxing Foods Hot Tea chamomile or green alert mind Dark chocolate reduces stress hormones Mint calms upset stomach and reduces appitetie Berries vitamin c Cashews (or other nuts) zinc Garlic good for heart health Oatmeal healthy wat to statisfy the carb craving Oranges high in vitamin C 12. Seeing Stress as a Positive Recent studies show that people who view stress as an asset rather than a problem dont experience the same negative effects. Make stress your friend! 13. Perseverance/Resiliency Perseverance continuing despite difficulty or delay Resiliency rebounding, or springing back What can you do to promote perseverance and resiliency in your life? 14. Wellness Plan to Reduce Stress Lets set some wellness goals: Eat healthy and exercise Reduce your use of alcohol, drugs, cigarettes and caffeine Manage your time and your finances Find your spirituality 15. Stress Resources on Campus Counseling and Testing Student Money Management Center Academic Advisors The Learning Center