Stress Management:Positive vs. Negative Coping Skills

Tiffany Falk

Kortschak Center for Learning and Creativity

Learning Outcomes

• Defining Stress

• Causes and Effects of Stress

• Reactions to Stress

• Positive and Negative Coping Skills

• Tips and Resources to Manage Stress

(Sweet, 2014)

What is stress?

• Stress is how your brain or body responds to any demand

• A stressor can be:• Exercise

• Work

• School

• Major life changes

• Traumatic event (NIMH, n.d.; Morano, Jennye, 2015)

How does stress effect college students?

• High levels of stress among college students result in poor mental health status including• Depression

• Anxiety

• Suicidal behavior

• Decreased self-esteem

• Suboptimal sleep quality

(Kadhiravan and Kumar, 2012; Shatkin et al., 2016; ; Kim, Lee, Kim, Noh, & Lee, 2015 )

Causes of Stress in College

• Academic Performance Pressure

• Financial Stress

• Multitasking Stress

• Stress about the Future

• Increased Responsibility and Independence

• Peer Pressure

(White, 2009; Clipart Kid. (2016). Retrieved from http://www.clipartkid.com/blogitudes-funny-blog-posts-funny-humor-blogs-toots-blogger-click-0twRD3-clipart/)

How Does Our Body React To Stress?

• Physical • Headaches

• Nausea

• Fatigue

• Trouble sleeping

• Emotional

• Sadness/depression

• Restlessness

• Irritability

• Sense of isolation

• Cognitive • Impaired concentration

• Trouble remembering deadlines and assignments

• Chronic worrying

• Anxious thoughts or feelings

• Behavioral

• Change in eating habits

• Nail biting

• Increased use of drugs or tobacco

• Change in sleeping habits

Our body responds to stress physically, emotionally, cognitively and behaviorally

(Cohen, 2016 )

Negative Coping Skills

• Negative/Maladaptive Behaviors• Suboptimal sleep quality

• Avoiding family and friends

• Criticizing oneself / negative self talks

• Reduced exercise

• Increased substance use

• Increased consumption of soda and junk food(HealthwiseStaff, 2014; Clipart Kid. (n.d.). Retrieved from http://www.clipartkid.com/stressed-student-very-busy-with-a-lot-of-things-to-do-reading-bzyObn-clipart/)

Positive Coping Skills

• Exercise

• Talk to a friend

• Journal

• Listen to Music

• Meditate

• Get a massage(Robinson, Smith, & Segal, 2017; Clipart Kid. (n.d.) Retrieved from http://www.clipartkid.com/listening-center-clipart-cliparts-co-kaqy8H-clipart/; Clipart Kid. (n.d.). Retrieved from https://img.clipartfest.com/4da1018e850f43bc3fde651287c20fc9_meditation-clipart-man-meditation-clipart_243-298.png)

Tips to Make College Less Stressful

• Manage your time• Don’t over commit

• Prioritize tasks

• Break projects into smaller steps

• Maintain a healthy lifestyle• Eat a healthy diet

• Avoid cigarettes and alcohol

• Reduce caffeine and sugar

• Make time for fun and relaxation• Set aside leisure time

• Do something you enjoy everyday

(Robinson, Smith, & Segal, 2017; Clipart Kid. (n.d.). Retrieved from https://clipartfest.com/download/e9e2e31195b8d1de40c0ab1db3a30381477d8f09.html)

Resources on Campus

• Mindfulness Based Stress Reduction

• Biofeedback Training

• Restorative Yoga

• Kortschak Center for Learning and Creativity

• USC Counseling Services

(Be Well USC, n.d.; USC KCLC, 2014; USC Engemann Student Health Center, n.d.)

References

• Be Well USC. (n.d.) Stress Relief Clinic & Workshops. Retrieved from https://bewell.usc.edu/mental-health/stress-relief-clinic/

• Cohen, Melissa. (2016). Student Guide to Surviving Stress and Anxiety in College & Beyond. Retrieved from http://www.learnpsychology.org/student-stress-anxiety-guide/

• HealthwiseStaff. (2014). Common Coping Responses for Stress – Topic Overview. Retrieved from http://www.webmd.com/balance/stress-management/tc/common-coping-responses-for-stress-topic-overview

• Kadhiravan, S., & Kumar, K. (2012). Enhancing stress coping skills among college students. Researchers World, 3(4), 49.

References• Kim, S., Lee, H., Kim, H., Noh, D., & Lee, H. (2015). Effects of an integrated stress management program (ISMP)

for psychologically distressed students: A randomized controlled trial. Perspectives in Psychiatric Care, 52(3), 178-185. doi:10.1111/ppc.12114

• Morano, Jennye. (2015). Stress and Its Affects – What You Can Do To Help Yourself. Retrieved from http://www.hoyespharmacy.com/stress-affects-can-help/

• National Institute of Mental Health. (n.d.). 5 Things You Should Know About Stress. Retrieved from https://www.nimh.nih.gov/health/publications/stress/index.shtml

• Robinson, Smith, & Segal. (2017). Stress Management. Retrieved from https://www.helpguide.org/articles/stress/stress-management.htm

References

• Shatkin, J., Diamond, U., Zhao, Y., DiMeglio, J., Chodaczek, M., & Bruzzese, J. (2016). Effects of a risk and resilience course on stress, coping skills, and cognitive strategies in college students. Teaching of Psychology, 43(3), 204-210. doi:10.1177/0098628316649457

• Sweet, Jen. (2014). Measuring DePaul’s University-Wide Learning Outcomes. Retrieved from http://depaultla.org/2014/01/01/measuring-depauls-university-wide-learning-outcomes/

• USC Engemann Student Health Center. (n.d.). Counseling Services. Retrieved from https://engemannshc.usc.edu/counseling/

• USC Kortschak Center for Learning and Creativity. (2014). Mission Statement. Retrieved from http://kortschakcenter.usc.edu/about-the-kortschak-center/mission-statement/

• White, Mary Gormandy. (2009). Stress Causes of College Students. Retrieved from http://stress.lovetoknow.com/Stress_Causes_of_College_Students