tips for managing stress
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Tips For Managing Stress Did you know that stress can impact you physically? Do you need tips for de-stressing? This workshop will introduce you to the causes of stress; the physical & mental effects of stress and ways to de-stress both quickly & in the long run.TRANSCRIPT
Stress Management
Presented by Sarah Spence-Staulters
Agenda
• Academic Support - Services & Resources– What is it? What is available?
• The Pieces of Academic Success• What are Some Causes of Stress• Physical and Mental Effects of Stress• Quick and Easy Ways to De-stress Anywhere• References for Longer Term De-stressing
The Pieces of Academic Success
Time Management
Rationale Essay
Goal Setting
Learning Styles
Developing a Study Plan
ReadingEfficiency
WritingCritical Thinking
Academic Research
Stress Management
Navigating ESC Resources
Learning Coaches & Content Tutors
• One-to-one appointments in person or via phone, e-mail, Internet, etc.
• Workshops (online & onsite)
• Small group assistance (online & onsite)
• Online Content Area Tutoring – Smarthinking (www.esc.edu/smarthinking)
Online Support
• ANGEL Community Group - NEC Academic Support http://www.esc.edu/ole• Log in with your MyESC Username & Password
• A self-paced or credit-bearing study & resources - http://AcademicEye.pbworks.com
• On Facebook - NEC Academic Support & Student Services
Academic Support @ NEC
Services & ResourcesHelping You Connect the Pieces for Academic Success
What is a learning coach?
A learning coach is someone who provides academic support to students in one-on-one or small group settings in all areas of the writing process and related study skills strategies including time management, organization, reading efficiency, developing a study plan, goal setting, critical thinking, library research skills, note-taking, and learning styles.
Sarah Spence-Staulters is located in Latham working with Schenectady & Latham/Albany students Her hours are: Mondays – 3pm- 7:30pm
Wednesdays – 3:00pm-7:30pmFridays - 9am- 4pm
Contact Sarah to make an appointment : (518) 783-6203 ext 5992 or [email protected]
____________________________________________________________________________________________________
Kate Stockton is located in Latham working with Johnstown & Latham/Albany students Her hours are: Mondays - 4:00pm-7:30pm
Wednesday - 4:00pm-7:30pmThursdays - 4:00pm-8:00pm
Contact Kate to make an appointment : (518) 783-6203 ext 5992 or [email protected]
Mary Sanders-Shartle is located in Saratoga working with Saratoga & Queensbury students Her hours are: Mondays – 12pm-2pm
Wednesdays – 3pm-6pmThursdays 4pm-6pm
Contact Mary to make an appointment :(518) 587-2100 ext 2827 or [email protected]
____________________________________________________________________
Meet the Learning Coaches
What Is Stress?
• Stress can be defined as our mental, physical, emotional, and behavioral reactions to any perceived demands or threats.
What are some of the things that stress you out?
Stress is natural we all feel it and we all need a it, but unmanaged stress can be harmful.
School
The World In General!
Work Family
External Stressors
Internal Stressors
FearsThings that are out of our control
Time Pressures
Things that are unpredictable
Worrying about what you can accomplish
What happens to your body when you stress
Inside your Body The reactions to stress are a chemical created by
your body to prepare you to be ready to protect your self. It is not always in your control.
Some Physical Side Effects
• Headache • Back pain • High blood pressure • Decreased immunity • Stomach upset • Sleep problems • Your heart might race• Your hands can become sweaty and clammy• Rapid breath• Jaw tightens • You may become lightheaded
Some Mental Signs and Symptoms• Anxiety • Restlessness • Worrying • Irritability • Depression – Sadness
• Anger • Feeling insecure • Lack of focus • Burnout • Forgetfulness
•your mind may go blank or •alternatively your thoughts might race wildly• You might have thoughts about making a mistake or•looking ridiculous in front of your peers.
Some Long-term Effects of Stress• Chest pain • Heart disease • Heart palpitations • High blood
pressure• Depression
How do I find out how stressed I am?• How Stress are you?
http://www.arc.sbc.edu/stressquiz.html • Are you burned out?
http://www.mindtools.com/pages/article/newTCS_08.htm
http://www.youtube.com/watch?v=J7Y6WXioVnw&feature=player_embedded
Some Long Term Ways to Distress
Increasing Your Resilience
• Getting good nights sleep • Eating well• Be aware of caffeine intake• Taking time to relax • Exercise• Be positive • Laugh out loud often • Meditation and Yoga
Time to Learn to Destress
Keep Moving The way your joints get the oxygen rich blood
that they need is to keep moving. This will help you from getting sore when you sit for long periods of time.
Some Simple Chair Yoga
Deep Breathing
Mediation
http://www.mayoclinic.com/health/meditation/MM00623
http://www.mayoclinic.com/health/art-therapy/MM00654
Try not to fall Back into bad habits
Remember:
Stress Management
Having a plan to reduce stress!Be able to recognize when you are stressedAccept the fact that taking time to “de-stress” IS being
productive and you MUST take the timeTry to Increase your Resilience:
Getting good nights sleep, Eating well, Be aware of caffeine intake, Taking time to relax, Exercise, Be positive, Laugh out loud often, Meditation and, Yoga
Try some universal stress relievers:Deep breathing, finding a quiet place, relaxing music find time to do the things you enjoy.
Find out what works for you!
If you Find that You need More help Here Are Some Places to Find it.
Free For Empire Students :
• Talk one2one 1-800-756-3124 or www.studenttalkone2one.com
Some other websites that might be helpful…
• http://www.uhs.uga.edu/stress/wellnesslifestyle.html
• http://www.esc.edu/esconline/across_esc/academicsupport.nsf
/db1a77fb2f6bcf2085256bfa005466b0/3ffa4000d2ebadf58525
74b400753db5?OpenDocument
• http://necacademicsupport.pbworks.com/General-Study-Skills-
Strategies
References Mayo Clinic (Feb.2009) Stress symptoms: Effects on your body, feelings and
behavior. Retrieved August 2,2010, from http://www.mayoclinic.com/health/stress-symptoms/SR00008_D
Burn out self test Mind Tools Ltd, 1995-2010, All Rights Reserved http://www.mindtools.com/pages/article/newTCS_08.htm
Stress Management Workshop http://students.georgiasouthern.edu/counseling/workshop/stress/stress03.html
Fall 2010 Workshop ScheduleSept. 20 Start the Term Right27 Time Management29 Start the Term RightOct. 30 Navigating the ESC Websites6 Critical Thinking 8 Introduction Library Skills ( 10am-11am )13 Navigating the ESC Websites14 Time Management18 Critical Thinking20 Reading More Efficiently25 Leveraging Your learning Style28 Unblock the Writing Experience
Nov.1 Reading more Efficiently 33 Introduction to Library Skills8 Unblocking the Writing Experience17 Stress Management19 Time Management (10am-11am)22 Resume and Cover Letter Writing
Dec. 20 Stress Management6 Ending the Term Right8 Ending the Term Right9 Writing a Rational Essay13 Stress Management20 Resume and Cover Letter Writing
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