Student Development B6

Fall 2014

Week 5

Instructor Jenny Peters

Assignments Due Today

• Westside Test Anxiety Scale• Journal 5 – Critical Thinking and Test

Anxiety• Mind Map Exercise

HABITS OF MIND: The other S is for “Stay Involved”

Stay Involved Video

HABITS OF MIND

IT’S POSSIBLE

THE OTHER “S” IS FOR STAY INVOLVED

STAY INVOLVED

• Network• Mentor (help others)• Contribute to Society• Study Groups• Broaden Your Horizons

“Stress is an ignorant state. It believes that everything is an emergency.”

~Natalie Goldberg, Wild Mind (1990)

Writing a Paper or Researching an Assignment? Start Early!

• Writing the Research Paper, page 31 • Writing samples are in the back of the

textbook• “How to Write an Essay”

Writing an Expository Essay

Writing a Research paper by Purdue https://owl.english.purdue.edu/owl/resource/658/01/

The Assignment Calculator

www.sscnet.ucla.edu/library/modules/freecalc/index.php

Successful Studying

• Reduce distractions• Study during your best time of day/night• Survey chapter, create questions, recite

answers out loud• Read in sections• Look up all words you do not know• Review your knowledge at the end of the

chapter• Keep up with reading assignments

Stress Management & Anxiety PPT

Stress Management

& Anxiety Megan Clark

Crystal Montoya

Statistics

“Invisible Disability”U.S. Public Health Service: Reduce Stress2/3 of individuals visit physician for stress-

related symptomsAssociated with six leading causes of

death—cancer, cirrhosis of the liver, heart disease, accidents, and suicide

U.S. Spends $42 Billion a year treating people with Anxiety Disorder

Symptoms

40.8% felt a little stressed (daily)8.6% felt very stressed (daily)64.8%-amount of things to do 57.4%-school in generalMemory problems Inability to concentrateProcrastinate or neglect responsibilities Poor judgmentDepressionUse of alcohol and drugsChanges in sleep patterns IsolationNail biting

Counseling Strategies

Relaxation TechniquesStudy Skills TrainingMusic TherapyExerciseJournal Writing

Session 1 –The Story on Stress

Goals: To introduce and define stress, explore causes and contributor factors of stress and how to find a balance.

Activities:◦The Story on Stress

Session 2- Stressed? Let’s Deal with It!

• Goals: Students will learn stress symptoms and identify symptoms they are experiencing. Students will learn unhealthy and healthy stress coping skills

• Activities–Symptoms of Stress–How does your body react to stress–How to manage with stress

Session3- Spaghetti Toes

Goals: To help students improve their relaxation skills.

Activities◦Spaghetti Toes◦Muscle Relaxation Activity

Session 4-Mad Music

Goals: To explore feelings that different people have when stressed and explore how music can affect these feelings. To learn a new strategy of identifying stressors

Activities:◦Mad Music◦Stress Diary

Session 5-Time Management

Goals: For students to become aware of how they spend their time and to set up their own schedule to allow sufficient time for academics.

Activities:--How Do You Use Your Time-Study Time Discussion-Let’s Plan Your Week

Session 6- Wrap Up

Goals: For students to use coping strategies for stressful scenarios. What have you learned about stress? Do you feel like you have been able to reduce your stress? Would anyone like to share?

Activities:-Stress Diaries-What would you do if…?-Pencil it In-A Breath of Fresh Air-Sharing-Stress Ball

What Causes Stress?

• Body’s instinct to defend itself• Good stress

– Marriage– Dating– Job interview

• Bad stress – Laid off from job, – Death of family member, – An illness or injury,– Things that are overwhelming

Source: http://familydoctor.org

Can cause health problems:

• Heart attack• Overeat or under eating• Hypertension• Strokes

Source: http://familydoctor.org

Possible Signs of stress:

• Anxiety• Back pain• Depression• Fatigue• Headaches• High blood pressure• Insomnia• Problems with relationships• Shortness of breath• Stiff neck• Upset stomach• Weight gain or loss

Source: http://familydoctor.org

Early Warning Signs

• Tension in your shoulders and neck• Clenching your hands into fists

Source: http://familydoctor.org

Managing Your Stress

• Don’t worry about things you can’t control• Prepare to the best of your ability• Try to look at change as a positive challenge• Work to resolve conflicts with others• Talk with a trusted friend, family member or counselor• Set realistic goals at home and at work• Exercise on a regular basis• Eat well-balanced meals• Get enough sleep• Meditate• Participate in something you don't’ find stressful (sports, social

events or hobbies)Source: http://familydoctor.org

Signs of Stress: Physical

• Headaches• Digestive problems• Muscle tension or soreness• Skin outbreaks• Rapid breathing, shortness of breath• Change in appetite and/or eating• Sleep disturbance• Fatigue, exhaustion• Restlessness• Under-activity, over-activity• Increased illness• Decreased sex drive

Signs of Stress: Emotional

• Depression• Anxiety, worry• Feeling overwhelmed• Irritability• Mood swings• Cry easily• Feeling pressured• Emotional outbursts• Being overly sensitive/emotional• Anger, resentment, hostility• Impatience• Loss of sense of humor• Low self-esteem

Signs of Stress: Mental

• Poor concentration• Lack of interest• Negative attitude• Procrastination• Being disorganized• Forgetfulness• Indecision• Poor judgment• Confusion• Calculation errors, increased mistakes• Reduced creativity

Signs of Stress: Social/Behavioral

• Withdrawal from others• Avoiding social situations• Decreased productivity• Lack of intimacy• Loneliness• Accident proneness• Alcohol, tobacco, and/or drug use• Buying things you don’t need

Signs of Stress: Spiritual

• Apathy, indifference• Emptiness• Loss of life’s meaning• Unforgiving• Loss of direction or purpose

Stress Questionnaire

• Do you have trouble falling or staying asleep?• Are you constantly worried about your future?• Do you feel like you are under pressure to “get things finished”?• Do you feel that you have less energy than you need to finish

the day?• Are stomachaches and/or headaches a common problem for

you?• Do you feel pressured to do more things than you have time

for?• Is it difficult to find satisfaction in the simple pleasures of life?• Do you use drugs, alcohol, or nicotine to relax or reduce

tension?

“What areas of your life cause you the most stress?”

• Relationships• Family• School• Health• Fear of disaster• Job• Finances• Other

QUICK WRITE 6

• What areas of my life cause me the most stress? – Give examples– Include good and bad stress – e.g. an exciting trip or visit to dentist

How to Deal with Stress

• Don’t worry about things you can’t control• Prepare to the best of your ability• Look at change as a positive challenge• Work to resolve conflicts• Talk with a trusted family member, friend,

or counselor

How to Deal with Stress

• Set realistic goals• Exercise regularly• Eat well, and get enough sleep• Meditate, practice deep breathing and/or

yoga• Participate in enjoyable activities• Avoid alcohol or to much caffeine

Strategies for Reducing Stress

• Find a support system• Change your attitude• Be realistic• Get organized and take charge• Take breaks, give yourself “me time”• Take good care of yourself

Strategies for Reducing Stress

• Learn to say “no”• Get regular exercise• Get a hobby, do something different• Slow down• Laugh, use humor• Learn to relax

http://students.geogiasouthern.edu/counseling

Strategies for Stress Management

1. Associate with people whom you enjoy and who support you.

2. Learn and practice relaxation or mediations skills

3. Engage in a vigorous physical exercise that is convenient and pleasurable. – Sometimes it helps to bring a friend to exercise with

you.

4. Don’t let one thing dominate you, such as schoolwork, relationships, jobs, sports, etc.

(Also page 13-14) Copyright © 2007 College of Saint Benedict | Saint John’s University

Strategies for Stress Management

6. View life as challenges to seek, not obstacles to avoid.

7. Take responsibility for your life and your feelings, but never blame yourself.

8. Maintain a reasonable diet and sane sleep habits.

9. Avoid the use of sleeping pills, tranquilizers, and other drugs to control stress.

10. Protect your personal freedoms and space. – Do what you want and feel, but respect the rights of others. – Don’t tell others what to do, but if they intrude, let them

know.

(Also page 13-14) Copyright © 2007 College of Saint Benedict | Saint John’s University

Strategies for Stress Management

10. Find a time and place each day where you can have complete privacy. – Take time off from others’ added pressures. – Short time-outs during the day can help improve efficient functioning the rest

of the day.

11. Don’t drift along in troublesome and stressful situations or relationships. – Take action to change rather than trying to avoid the problem. – Taking chances is the key to emotional well-being.

12. Surround yourself with cues from positive thoughts and relaxation.

13. Review your obligations from time to time and make sure they are still good for you. – If they’re not, let them go.

14. Open yourself to new experiences. – Try new things, new foods, new places.

15. When worries start to build up, talk to someone.(Also page 13-14) Copyright © 2007 College of Saint Benedict | Saint John’s University

Victor Frankl

“Forces beyond your control can take away everything you possess except one thing, your freedom to choose how you will respond to the situation. You cannot control what happens to you in life, but you can always control what you will feel and do about what happens to you.”Frankl, Victor E. (2006). Man’s Search for Meaning. Beacon Press.

Strategies for relieving stress include:

• Read and discuss• Do a guided imagery• Develop and write down positive affirmations and practice several

times a day• Recognize negative self-talk, distorted thinking habits• Pay attention to what you eat and drink-develop a healthy nutrition

regimen• Eliminate the “should”• Laugh more• Self-acceptance, self-compassion, self-love• Live in the present moment• Pray• Deep breathe

Top 10 Stress Relieving Activities

1. Breathing Exercises

2. Meditation

3. Guided Imagery

4. Visualizations

5. Self-hypnosis

6. Exercise

7. Sex

8. Progressive Muscle Relaxation

9. Music

10.Yoga

Strategies to “Relieve Stress”

• Adjust your attitude.• Maintain a positive attitude.• Use relaxation techniques such as deep breathing,

listening to music, yoga, & visualizations.• Let minor hassles go.• Don’t be afraid to take a break. • Manage your time.• Get enough rest and sleep.• Learn to say “no.”• Ask yourself, “in 10 years will this really matter?”

Student Stress Checklist (hand out)

Both positive and negative events can be stressful. Make a note of any items that you have experienced in the

past six months or are likely to experience in the next six months.

It is important to note that this is not an exhaustive list. Please write down any stressors in your life that are not

listed above. It is important to remember that even one stressor can

create considerable stress. Once you've identified your sources of stress, take steps

to address them. It is important to take care of yourself!

77 Ideas for Self-nurturing

• Pick one activity and practice it for a week.

Assignment

Journal 6 – Stress Management

• Take online stress management workshop at

http://www.twu.edu/counseling/online-workshops.asp

• Using the materials covered in class and the online workshop,

determine your personal level of stress and write a journal on

your personal stress management plans.

• List changes you could make to reduce and/or combat the

stress in your life.

• Complete or end your essay (min. 500 words) with

intention/discover statements: “Stress Management: I

discovered…” and “Stress Management: I intend…”

Guided Imagery…

BUDGET

“A budget tells us what we can’t afford to buy, but it doesn’t stop us

from buying it”

~William Feather~American Publisher and Author

(1889-1981)

FINANCIAL AID

• Have questions about Financial Aid? • Feeling stressed or worried about the

upcoming 2014-2015 FAFSA or Dream Act Application?

Video

Not sure what video this is, not responding

Financial Aid

2014

Jenny Peters

Do I qualify for financial aid?

Apply– Pell Grant– SEOG– CARE– BOGFW– Cal Grants A, B, C– Work Study– EOP&S

How to apply

http://www.fafsa.ed.gov

Apply now for 2010-2011

Apply for a FAFSA PIN number at: http://www.pin.ed.gov

Complete the FAFSA at http://www.fafsa.ed.gov

Check status online and go to the Financial Aid Office

Process

It takes 3-4 months to process FAFSA FAFSA PIN versus BC PIN Save money for books SAR

Financial Aid Changes

Shorter application Less information required Easier online process

EOP&S/Care/CalWORKS

Apply for Extended programs benefits Low income Single parents AFDC recipients

Benefits Book money Child Care On the Job training Contact programs for more extended benefits

Student Services Building, Second Floor 395-4351 395-4047

Financial Aid Probation

Withdrawal from a class – pay back 70% rule Appeal

Financial Aid Advisors

7:30 – 4:30 Monday -Thursday 8:00 – 11:00 FridayWhat to bring: All income tax information (or parent’s info) Federal Tax return or W’2’s (if you are not

required to file taxes) Alien Registration number Your FAFSA PIN number

Gades Card

•Student photo ID• Print card for Library or Career Center

•$15 sticker supports the Student Government Association leadership (SGA) is optional. The sticker fee does provides:• 5% discount at bookstore• 4 Free Basketball game tickets• One free legal advise at Chain and

Younger• Other discounts around town

Campus Card

Apply at Kern Schools Student ID Library Card ATM/Debit Card Add money to print

FINANCIAL AID 101

Video

Jenny PetersSTDV B6

CREDITThe Good, The Bad, and The

Ugly

Good CreditConvenientTo establish good credit:

Purchase something you can affordMake 6 paymentsUse that credit to apply for a card

Credit unionsInvestments

Credit is good!Borrow at low interest ratesPurchase bigger itemsMore flexibilityPay off New credit cardsKeep 1-3 cards that you can afford to pay

offCredit must be paid back with interest

Depends on the lenderDepends on the interest rateDepends on your credit history

When Credit Is BadCredit cards cause problems for most

people more often than they provide benefits

Excess consumer debt10+ maxed out cardsHigh interest rates

Minimum paymentsMembership fees?Simply bonus money?

Allocate existing funds for every credit card purchase you make

Pay off principal balance at first of the month

Ugly CreditConsidering bankruptcy

Chapter 7Chapter 13Student Loans

10 years on credit recordNot a good thingAlways subject to denial or high interest

rates

How to Deal with Credit CardsRule #1 – Never use credit cards as

extra money.  Always allocate money from your current funds or monthly income in order to pay whatever you finance off immediately.

Rule #2 – Read the fine print.  Too many people simply accept the offers sent to them in the mail without reading the details of the interest rate and credit terms.  While it may seem insignificant on first look over time it can create a negative financial situation for you very easily.   Read the print and make sure you get the best terms available.

Credit CardsUse ResponsiblyEnjoy good credit!

Surviving College Loans & College Debt

Video

Rent Your Books:• Chegg.com• BC Bookstore• Amazon

How to Budget

(by B of A)

Video

Creating Effective Budgets

Remember: Effective financial management requires discipline and discipline is

a skill that gets better with practice.

• List assets and liabilities (expenses)

• Separate wants from needs

• Make sure your expectations are realistic

• Get your family on board

• Expecting windfalls

• Buying before trying

• Financial aid

– FAFSA

– BOG fee waiver

– Scholarships

Effective Strategies for Resource Management

• Critical Thinking: “Applying Learning to Life to map out your budget” – handout

• Fill out College Student

Budget page 12– Also online

Group Assignment: Joe’s Budget

• You have 20 minutes to create a complete, realistic monthly budget for Joe.

• Hint: Distinguish between Joe’s wants and needs, answering if Joe’s income equals his expenses and what, if any, changes could Joe make to achieve a balanced budget.

• It is recommended to save 10% of your gross income in savings. Everyone has needs. You absolutely have to pay for your wants.

• Make sure to write your name on your paperTextbook p. 13

Joe’s Monthly Financial Profile:

• A place to live (i.e. Joe doesn’t like roommates)• Three meals a day• Joe has an old car that is paid for and gets 12 mpg• Car insurance is $30/month• The car breaks down occasionally and repairs average $50/month• Joe works 25 hr/week at min. wage• Joe has a school loan payment of $50/month• Joe likes to party• Joe belongs to a health club with $50/month dues• Joe likes to eat out 3 times/week• Joe’s girlfriend lives 500 miles away and he calls her twice a week• Mom and Dad send Joe about $75-100 every 3 months• Joe has 2 credit cards with a total balance of $300• Joe goes to a concert or movie every 2 weeks

Textbook p. 13

Assignment

Journal 7 – My Budget• Create your own budget

– Use Joe’s Budget (page 13) ideas and Critical Thinking Applying Learning to Life (Mapping out your budget) plus other class budget materials (page 12)

• Write a journal on how you can improve your budget or how your budget is working successfully for you.

• Due next week.

Homework Recap:

Due next week:• Journal 6 – Stress Management

– Online Workshop– Write Journal

• Study Skills Exercise Joe’s Budget (p. 13) • Journal 7 – My Budget

– Write your own budget using “Joe’s Budget” as an example.– Write Journal 7 applying what you learned to your own

budget.

• Read 16-19 of Successful Strategies– Setting Personal and Academic Goals, SMART Goals, 7

Reasons Why you Must Set Life Goals.

Have a Lovely Week!