Be mindful, stress less

Pre Assessment

Please complete this form before starting the program. It will provide an insight of your prior knowledge on stress


What is stress?

Stress is a prevalent issue that college students may experience some time during their college career. This may be due to numerous reasons, including but not limited to a different environment or experiencing life as a young adult and taking on responsibilities.


A Focus on the Mind

Stress is described as a normal body response due to emotional or physical tension.

affects on overall health

A small amount of stress can be used for motivation. However, chronic stress may affect your cognitive thinking. You may experience a change in cognitive thinking, ultimately interfering with cognitive processes such as attention and concentration. It may effect your heart health.

Different types of stressors

School

Work

Family

Relationships

Legal

Finances

Health/illness

Environment

Living Situation


Eustress challenges us to grow, adapt, and find creative solutions in our lives

V distress can deplete life energy

symptoms of acute stress do not last long and develop in response to past or future demands, ex sweating, anxiety, irritability, headaches

Acute

06

most common type of stress, and it is short lived

example: a busy day with a long to-do list.

Eustress v. Distress

GOOD

STRESS

BAD

STRESS

Different types of stress

Symptoms could include a change in appetite, difficulty sleeping, or difficulty concentrating. Chronic stress left untreated may lead to health problems such as insomnia, obesity, or even a heart disease


Episodic

more serious form of acute stress.

Chronic

stress that is persistent over a period

The same symptoms of acute stress are possible but more frequently and result in more serious health issues, for example, depression


may develop due to taking on too many responsibilities or being overwhelmed with no relief

example: unmanaged everyday stressors. 

Campus well articles

stress management techniques and tips

·Break jobs/tasks into manageable parts

·Set reasonable/realistic goals

·Set boundaries

·Schedule self-care dates

·Understand you cannot control everything

·Relaxation, ie meditation


5 senses of stress relief

  • read a book
  • watch a movie
  • close your eyes and daydream
  • visually break down of environment
  • sightseeing
  • plant something

Sight

Touch/ movement

  • Write it on a paper- to do list
  • Meditate
  • Exercise
  • Self-care day
  • Fidget spinner


  • Listen to your favorite song, album
  • Listen to motivational recording or spiritual sermons
  • Listen to sounds- water, classical, wind
  • Laugh
  • Guided meditation


Sound

  • cook an easy meal
  • drink your favorite drink
  • eat your favorite snack



Taste

  • Burn some aromatherapy oils
  • Burn a candle
  • Diffuser- essential oils
  • Put on favorite scent- ie perfume


Smell

We can agree that sometimes our days are more demanding than others. It is necessary to take a moment to collect your thoughts and find a moment of peace. Here's our challenge for you! TWU Health Promotion team ask that you participate in our week long challenge- 5 Senses of stress relief.


Do what works best for you, and develop an individualized stress relief plan! Provided are a few suggestions but you are not limited too. TWU TAO is a resource accessible for any help needed https://us.taoconnect.org/browse/content





WRITE IT OUT- free downloadable template click on the image

Daily challenge

Daily log

Please complete this log every day for the remainder of the week. We will be tracking to see your progress in the program from the beginning to the end. You can access the log by clicking on the photo.






Post assessment

Please complete this post assessment after the completion of our week long program!

References


3 tips to manage stress. www.heart.org. (2021, December 8). Retrieved March 21, 2022, from https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/3-tips-to-manage-stress

College stress. Learning Center. (2021, July 15). Retrieved March 21, 2022, from https://learningcenter.unc.edu/tips-and-tools/managing-college-stress/#:~:text=College%20students%20commonly%20experience%20stress,enough%20breaks%20for%20self%2Dcare.&text=Sudden%20changes%2C%20unexpected%20challenges%2C%20or,be%20unpredictable%20sources%20of%20stress

Coping strategies. National Jewish Health. (n.d.). Retrieved March 21, 2022, from https://www.nationaljewish.org/conditions/health-information/stress-and-relaxation/stress/coping-strategies

Malcolm, X., & Malcolm, X. (2021, May 18). The 3 different types of stress and how each can affect our health. Health Beat. Retrieved March 21, 2022, from https://www.flushinghospital.org/newsletter/the-3-different-types-of-stress-and-how-each-can-affect-our-health/

MindWebteam. (2021, March 3). Tips for managing stress. YouTube. Retrieved March 21, 2022, from https://www.youtube.com/watch?v=Wh5HyJ1rxzk

Watson, S. (n.d.). Common causes of Stress & Their Effect on Your Health. WebMD. Retrieved March 21, 2022, from https://www.webmd.com/balance/guide/causes-of-stress#1

YouTube. (2017, December 19). Stress 101 - understanding stress and how to manage IT - HealthTexas Medical Group. YouTube. Retrieved March 21, 2022, from https://www.youtube.com/watch?v=9Hto1HeMrYQ