College Students Perceive Academic Life As Stressful and Demanding

College students perceive academic life as stressful and demanding.
STRESS is dubbed by
WORLD HEALTH ORGANIZATION as HEALTH EPIDEMIC OF THE 21ST CENTURY.
STRESS – a non-specific response of the body to any demand. It is not identical to emotional
arousal and nervous tension since stress occur in response to anesthia in man and animals, and
can also occur in plants and bacteria that has no nervous system. Freedom from stress can be
expected after DEATH.
WHY DO WE NEED TO AVOID STRESS
STRESS MANAGEMENT
Reducing stress in everyday if is vital in maintaining the overall health, improve your mood,
boost immune system function, promote longetivity and allow you to be more productive.
During periods of high stress, certain chemicals within the brain, including the neurotransmitters
dopamine, epinephrine and nonepinephrine begin to rise causing larger amounts and other
FIGHT AND FLIGHT RESPONSE hormones such as adrenaline that contributes to
psychological effect, increase in heart rate, higher blood pleasure and weakened immune system
if left unmanaged it can lead to the development of chronic stress (cancer, heart attacks, acid
reflux, depression phobia and anxiety).
PHYSICAL AND LIFESTYLE STRATEGIES
ABDOMINAL BREATHING and RELAXATION
LOW STRESS DIET

The small bowel is the part of the bowel where nutrients are absorbed from our foods. Around
the small bowel lives 70% of our lymph glands – called Payers Patches. Inside the lining of the
small bowel live 2.2 kg of ‘friendly bacteria’ – these are 10 Billion cells – one human has only 1
Billion cells, so this is 10 humans worth of cells. The friendly bacteria communicate with our
Peyers Patches as food comes in. If something comes into the body that is not familiar, two
things can happen – the friendly bacteria send ‘alarm messages’ to the immune system, and the
bacteria types change, so that the messages change. These changes and messages cause
inflammation in the body which influences health.
REGULAR EXERCISE
The physical benefits of exercise – improving physical condition and fighting diseases. When
stress affects the brain, with its many connections, the rest of the body feels the impact as well.
Exercise and other physical activity produce endorphins Endorphins serve as natural painkillers.
It also improved the ability to sleep which in turn reduce stress.
DOWNTIME
Increase productivity, replenish attention, solidify memories and encourage creativity.
Downtime replenishes the brain’s store of attention and motivation, encourages productivity and
creativity, essential to both achieve our highest levels of performance.
TIME MANAGEMENT
It involves finding ways to work more efficiently, so as to maximize one’s use of time.
Emphasizing task completion over maintain a balanced life tends to create stress.
People often prioritize tasks according to their urgency without considering their importance, this
is a misplace emphasis. To resolve this problem make or set time boundaries of each activities.
SLEEP HYGIENE
Reduce stress level by finding activities that helps you relax.
RELAXATION ROUTINE
For some people sleeping is extremely and easy process. Someone who can fall asleep the
second their head hit the pillow. But the rest of us seem like an impossible feat. During pre-
bedtime dim the lights.
EVENING BAD HABIT
Let warm water ease the tension from your muscle. Use lavender and Epsom salts which induce
sleep state and fragrance.
STRETCH
We build up lactic acid during the day, stretching helps to unlock muscle knots.
READ
Calming activity for other it helps them become drowsy.
TALK TO SOMEONE
CHOOSING NON TOXIC ENVIRONMENT

SEARCH ABOUT CIGARETTES CAUSE STRES
MATERIAL SECURITY
NONEEEEEEEEE
EMOTIONAL STRATEGIES
SUPPORT AND RELATEDNESS

Acts that communicate caring; that validate the others’ words, feelings or actions; or that
facilitate adaptive coping with problems through provision of information, assistance and
tangible sources.
Emotional, informational, tangible and belonging social support.
1.) Letting others feel they are valued
2.) Advice from someone
3.) Involving gifts and offering monetary loans
4.) Spending time with friends who really needs you
Physiological and mental benefits of social support, including improved immune, cardiovascular
and neuroendcorine functions.
SELF NURTURING
Generating feelings of care and comfort towards oneself. It involves tolerant of our flaws and
inadequacies.
This increased the levels of oxytocin which increases the feeling of safety, generosity and
connectedness and also facilitates touch of oxytocin which reduces anxiety and fear.
GOOD COMMUNICATION
At work and at home, the ability to communicate effectively can improve your relationships and
resolve conflicts that cause stress.
Good communication is crucial for reducing your stress levels. When we are misunderstood or
criticized, we feel isolated and defensive. When conflict arises at home or at work and we
cannot discuss it in a constructive way, we often feel stressed and angry.
EXPRESS AND EXPLORE YOUR FEELINGS
CONFIDE IN A FRIEND
TIME IS RIGHT
SAY WHAT YOU MEAN
KEEP TO THE FACTS
IT’S OKAY TO CRY
SAYING SORRY
ASSERTIVENESS
RESPECT SIGNIFICANT OTHERS
Being assertive means that you express yourself effectively and stand up for your point of view,
while also respecting the rights and beliefs of others.
Being assertive shows that you respect yourself because you're willing to stand up for your
interests and express your thoughts and feelings.
Assess your style.

Do you voice your opinions or remain silent? Do you say yes to additional work even?
When your plate is full? Are you quick to judge or blame? Do people seem to dread or fear
talking to you?
Understand your style before you begin making changes.
Use 'I' statements. Using "I" statements lets others know what you're thinking or feeling without
sounding accusatory. For instance, say, "I disagree," rather than, "You're wrong." If you have a
request, say "I would like you to help with this" rather than "You need to do this." Keep your
requests simple and specific.
Practice saying no.
If you have a hard time turning down requests, try saying, "No, I can't do that now." Don't
hesitate — be direct. If an explanation is appropriate, keep it brief
RECREATIONAL ACTIVITIES
EFFECTIVE ANTIDOTE
Relieve stress by keeping the body healthy and releasing endorphins, a hormone that makes you
feel better.
EMOTIONAL RELEASE AND SENSE OF HUMOR

What you resist persist
Allows releasing emotions from your body.
Emotions are E-nergy in Motion, they need to be removed. When release it increase blood flow
to your brain, calm your nervous and limbic system and activate parasymphathetic system.
Ability to see things in perspectives
Keep things in perspective, to look at the whole picture seeing things in their proper
relation/proportion to everything else. The idea is something like stepping back from the thing
you are very concerned about so you can see other things to.
COGNITIVE STRATEGIES
CONSTRUCTIVE THINKING
Set of cognitive productive and counterproductive automatic habitual thoughts that affects ones
ability to think in a manner that solves problem. The way human can managed their emotions is a
major factor in determining how effectively they can use their intellectual ability. Non
intellectual cognitive variable
DISTRACTION
Meditationa and relaxation, writing and physical activities
TASK ORIENTED
Things get done in a manner that is both proficient and on time every time. High standards with
optimal efficiency
ACCEPTANCE
SET BACKS- a problem that delays or stops progress and makes a situation worse. Lose what
they drive forward. Avoidance copng, emotional coping and physical coping. Avoidance coping
(alcohol) prevents people from dealing with their problems. Emotional coping- managing ones
smotions, through conversation we allocate blame and see new perspectives
TOLERANCE TO AMBIGUITY
Manifest in a person’s ability to operate effectively in an uncertain environment.
Stay neutral and suspend judgement
Stay curious
Enjoy the mess
PHILOSOPHICAL STRATEGIES
CONSISTENT GOALS AND PURPOSE TOWRDS WORK
- GOAL ORIENTED – prioritizing goals which contains new skils and learning skills which
leads to adaptive behavioral pattern
POSITIVE LIFE PHILOSOPHY
RELIGOIOUS COMMITMENT

College Students Perceive Academic Life As Stressful and Demanding

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College Students Perceive Academic Life As Stressful and Demanding

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College students perceive academic life as stressful and demanding.

PHYSICAL AND LIFESTYLE STRATEGIES

ABDOMINAL BREATHING and RELAXATION

LOW STRESS DIET

CHOOSING NON TOXIC ENVIRONMENT

SUPPORT AND RELATEDNESS

Assess your style.

EMOTIONAL RELEASE AND SENSE OF HUMOR

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