Stress
What is good stress vs bad stress?
Good stress (eustress) is a positive, motivating stress that can lead to personal growth and accomplishment.
Bad stress (distress) is a negative, overwhelming stress that can have harmful effects on physical and mental health.
What is anxiety?
a mental and physical reaction to perceived threats, often involving feelings of worry, dread, or panic.
What are coping skills and why are they important?
Activities or behaviors we have learned, or may do naturally that we utilize in the moment to help manage stressful situations or overwhelming emotions.
We can feel better, builds our confidence/self-esteem, manage stress/anxiety, cope with emotions, part of self care to meet our needs
What is self-care?
the practice of prioritizing your physical, mental, emotional, social, and spiritual well-being to promote health and wellness
Name 2 other interventions or resources Student Counseling Services offers to students beside group therapy.
Individual therapy
Single-session therapy
Zen Den
On-campus referrals
Off-campus referrals
Name 3 common stressors for college students.
Academic responsibilities/pressures
Relationships
Financial
Emotional Stress (low self-esteem, loneliness, anxiety, depression)
Family Issues
Time management
Concerns about career/future
Name 3 symptoms of Anxiety.
Excessive worry
Feeling nervous, restless, or tense
Racing thoughts
Increased heart rate
Breathing rapidly (hyperventilation)
Irritability
Dry mouth
Difficulty concentrating
Fatigue
Feeling unusually hot or cold
Nausea
Difficulty sleeping
What are unhealthy coping skills? Provide 1 example.
Help us cope in the moment, but often have long-term negative consequences.
Examples: Substance use, overeating, social withdrawal, self-harm, procrastination
This mental self-care activity may take the form of writing down your feelings and emotions at the end of your day.
Journaling
Name 2 departments on campus that are resources for student's health and well-being.
Office of Health & Well-being
Student Counseling Services
Mitchell-West Center for Social Inclusion
University Health Services
Disability Support Services
Name 3 possible physical symptoms of stress.
Headaches/migraines
Increase heart rate or chest pain
Shortness of breath or rapid breathing
Appetite changes
Sleep disruptions
Tiredness or fatigue
Dizziness
Body aches/pains
Upset stomach or nausea
Name 2 types of Anxiety Disorders.
Generalized Anxiety Disorder
Panic Disorder
Social Anxiety Disorder
Post-traumatic Stress Disorder (PTSD)
Phobias
Separation Anxiety Disorder
Name 5 positive coping skills
Listening to music
Relaxation techniques (Deep breathing, progressive muscle relaxation, imagery)
Seek professional help
Using social support
Progressive muscle relaxation
Exercise
Reading
Creative Endeavors
Journaling
Practice positive self-talk/reframing
Play with a pet
Cooking/Baking
This term refers to practices intended to increase the chances of restful sleep, which in turn improves productivity and well-being.
Sleep-hygiene
What is the 988 number for?
Suicide and Crisis Lifeline - Available 24/7 call, text, or chat
___ in 5 college students say that they feel stressed all or most of the time.
1
What is the difference between stress and anxiety?
Stress: Feelings of emotional or mental strain or tension. Typically caused by an external trigger and often resolved when the stressor is removed. Short-term.
Anxiety: Feeling of fear, dread, or panic. May not have an identifiable trigger. Can be more longer-term.
What are signs that you may need to utilize your healthy coping skills?
When you're experiencing intense emotions
Feeling lack of control
Resorting to unhealthy coping mechanisms
Isolating yourself
Avoidance
This emotional self-care practice involves shifting your focus from what is going wrong, and focusing on what is going well and appreciating the good in your experiences.
Practicing gratitude
Where is FastPace located on campus?
Health Services Clinic (416 N. Seminary St. Florence, AL 35630, Suite 100) via Zoom
What are 3 examples of protective factors (individual characteristics or life circumstances) against stress?
Financial stability
Supportive family
Good physical health
Motivation to succeed
Explain the Cycle of Avoidance.
The Anxiety Trap - Anxiety, Avoidance, Relief, Intensification
Avoiding fears is often the quickest way to get relief from anxiety, but it comes with a hefty cost: Repeatedly avoiding anxiety-provoking situations tricks us into thinking we’re not capable of handling them. This makes it more likely we’ll keep avoiding whatever scares us, which severely limits our growth and happiness.
Share something that makes you feel _____ and what coping skill is most helpful for you to cope with that emotion.
~thanks for sharing~
Share your favorite type of self-care and a new one that you would like to try!
Examples: Relaxation techniques, Therapy, Connect with others, Exercise, Spend time in nature, Limit social media usage, Prioritize rest, Get organized
DOUBLE JEOPARDY!
True or False: There are currently 3 full time counselors at Student Counseling Services
False: There are 4 full time counselors (Zeynep, Holly, Laci, & Maggie)