stress大学生的压力课件

Making it work for youMaking it work for you College StressCollege Stress WHAT IS STRESS?WHAT IS STRESS? qqEMOTIONAL, EMOTIONAL, INTELLECTUAL, OR INTELLECTUAL, OR PHYSICAL PHYSICAL REACTION TO REACTION TO CHANGE OR CHANGE OR DEMANDSDEMANDS qqESSENTIAL TO LIFEESSENTIAL TO LIFE qqCAN BE POSITIVE CAN BE POSITIVE OR NEGATIVE OR NEGATIVE “FIGHT OR FLIGHT RESPONSE” A SERIES OF BIOCHEMICAL CHANGES IN THE BODY WHICH PROVIDES A BURST OF ENERGY TO PREPARE FOR CONFRONTATION OR ESCAPE FROM A THREAT. COLLEGE IS FULL OF COLLEGE IS FULL OF STRESS AND CHANGE STRESS AND CHANGE 1.1.ENVIRONMENTENVIRONMENT 2.2.SOCIALSOCIAL 3.3.PHYSICALPHYSICAL 4.4.PSYCHOLOGICALPSYCHOLOGICAL 5.5.LIFE EVENTSLIFE EVENTS YOU EXPERIENCE STRESS FROM: COLLEGE STRESS:COLLEGE STRESS: THE BIG FIVE THE BIG FIVE Separation from Separation from familyfamily FreedomFreedom CompetitionCompetition Peer PressurePeer Pressure Choosing a Choosing a CareerCareer Coping with StressCoping with Stress n n Control what you canControl what you can n n Seek supportSeek support n n Develop stress resilienceDevelop stress resilience n n Practice stress outletsPractice stress outlets The sense of ControlThe sense of Control n n Try to determine Try to determine what you can control what you can control and what you canand what you can t t n n Take any action, no Take any action, no matter how small to matter how small to resolve a situation resolve a situation that feels out of that feels out of controlcontrol n n Practice problem-Practice problem- solving skillssolving skills SupportSupport Give support to others and ask for support when Give support to others and ask for support when neededneeded Use campus resources including mentors, Use campus resources including mentors, faculty, staff, counselingfaculty, staff, counseling Get involved with campus activities, events, Get involved with campus activities, events, clubs clubs HOW VULNERABLE ARE YOU TO STRESS? 1. Always 2. Often 3. Sometimes 4. Rarely 5. Never I eat at least one hot, balanced meal a day I get seven to eight hours sleep at least four nights a week. I give and receive affection regularly I have at least one relative within 50 miles on whom I can rely. I exercise to the point of perspiration at least twice a week. I smoke less than half a pack of cigarettes a day. I take fewer than five alcoholic drinks a week. I am the appropriate weight for my height. I have an income adequate to meet basic expenses. I get strength from my religious beliefs. I regular attend club or social activities I have a network of friends and acquaintances. I have one or more friends to confide in about personal matters. I am in good health (including eyesight, hearing, and teeth). I am able to speak openly about my feelings when angry or worried. I have regular conversations with the people I live with about domestic problems, chores, money and daily living issues. I do something for fun at least once a week I am able to organize my time effectively. I drink fewer than three cups of coffee (or tea or cola drinks) a day. I take quiet time for myself during the day. Total :_ - 20 = _ To calculate your score, add up your total and subtract 20. : Vulnerability to Stress TestVulnerability to Stress Test This test shows how vulnerable you are to stress and illness. This test shows how vulnerable you are to stress and illness. Stress Test ResultsStress Test Results Less than 30 You have good self careLess than 30 You have good self care 30-50 vulnerable to stress30-50 vulnerable to stress 50-75 seriously vulnerable to stress50-75 seriously vulnerable to stress 75 plus extremely vulnerable to stress75 plus extremely vulnerable to stress Stress ResilienceStress Resilience n n Build your coping Build your coping resourcesresources n n Be flexibleBe flexible n n See setbacks as See setbacks as temporarytemporary n n Nurture an attitude of Nurture an attitude of gratitudegratitude n n Take actionTake action n n Take care of your Take care of your basic needsbasic needs Stress outlets Stress outlets Make big deposits (20Make big deposits (20 -30 Minutes) -30 Minutes) Exercise, practice Exercise, practice relaxation techniques, relaxation techniques, yogayoga Make little deposits: Make little deposits: laugh, read, listen to laugh, read, listen to music or take a mini music or take a mini vacationvacation Sign up for massageSign up for massage Talking to a friendTalking to a friend JournalJournal Stress Outlets: RELAXATION Stress Outlets: RELAXATION n n The natural antidote The natural antidote to stressto stress n n Move from Move from “ “flight or flight or flight responseflight response” ” to to repairrepair n n Techniques include:Techniques include: n n BreathingBreathing n n Progressive relaxationProgressive relaxation n n VisualizationVisualization n n Autogenic Autogenic n n YogaYoga THE RELAXATION RESPONSE The brain stops sending emergency signals as soon as you decide it is not dangerous. The “flight or fight” response burns out approximately 3 minutes after the signal has been sent. Metabolism, heart rate, breathing, muscle tension return to normal Reflection Room Reflection Room A quiet place on campus to reflect, relax, sleep, be alone or with a friend. Massage Therapy Chair Massage is offered twic