Juggling: Stress, Money, Family, and Work 1. LO 11-1: Explain what stress is and how to control it. 2. LO 11-2: Discuss what is involved in keeping well 3. LO 11-3: Discuss strategies for managing your money. Living with Stress Stress- the physical and emotional response to events that threaten or challenge us. Rooted in the primitive “fight or flight” response wired into all animals-human and nonhuman. There are three main types of stressors. 1. Cataclysmic Events: events that occur suddenly and affect many people simultaneously. Tornados, hurricanes, and plane crashes. 2. Personal Stressors: major life events that produce negative physical and psychological reaction. Failing a course, losing a job and ending a relationship The short-term impact of a personal stressor can be difficult, the long term consequences may decline as people learn to adapt to the situation 3. Daily Hassles: the minor irritants of life that singly produce relatively little stress. Waiting in a traffic jam, receiving a bill riddled with mistakes, and being interrupted by noise of major construction while trying to study. What is Happening when We Experience Stress?
2 Stress does more than make us feel anxious, upset, and fearful We experience many different physical reactions faster heartbeat, rapid and shallow breathing and sweating more. Our internal organs churn out a variety of hormones. Extended physical responses to stress can wear down our immune system. That makes us more susceptible to a variety of diseases, ranging from the common cold and headaches to strokes and heart disease. Handling Stress Stress is an inevitable part of life Coping- The effort to control, prepare reduce, or learn to tolerate the threats that lead to stress. Being in good physical condition is one excellent way to for future stress, the stronger and fitter you are, the less negative impact stress will have on you. Not just a question of diet and exercise To cope with stress you need to understand what causes it. To organize your assault on stress, take a piece of paper and list the major circumstances that are causing you stress. Just listing them will help put you in control. Developing Effective Coping Strategies The most effective approaches to coping are: 1. Take charge of the situation Stress is more likely to happen over situations we have little or no control over.
3 2. Don’t waste your energy trying to change the unchangeable. There are some situations you simply can’t control. 3. Look for the silver lining Stress arises when we perceive a situation as threatening. 4. Talk to friends and family. (Social Support) Social Support - assistance or comfort supplied by others, can help us through stressful periods. 5. Relax Stress produces constant wear and tear on the body, practices that the body relax lead to a reduction in stress. The best relaxation techniques: 1. Meditation- a technique for refocusing attention and producing bodily relaxation. It reduces blood pressure, slows respiration, and reduces bodily tension. 2. Progressive Relaxation- does some of the same things meditation does, but in a more direct way. Use this technique when you feel the stress getting the better of you. 3. Keep your commitments- DO NOT RUN AWAY FROM YOUR COMMITMENTS! Stress, Coping, and the Returning Student Returning to College after Military Service: The Special Case of Veterans A returning veteran can adjust to the new reality you face by using these strategies.
4 1. Go out of your way to establish relationships with other students and college faculty and staff . Becoming involved in organized activities can help break down barriers you may feel with other students. 2. Don’t be afraid to show your feelings. You may have learned to hide your emotions in a combat situation, you need to be able to express your emotions. 3. Lead a balanced life. Focus on people and institutions (religion) that can produce more positive feelings. 4. Talk to other veterans on campus. They have shared similar experiences and can understand the feelings that you may be having. 5. Seek out special services for veterans. Colleges have offices devoted to supporting returning veterans they will provide a sympathetic ear and can make a real difference in your well-being and ultimately your success in college. Placing Stress in Perspective It’s easy to think of stress as an enemy most approaches to coping are geared to overcoming the negative consequences of stress. Following two principles may help you more than any others in dealing with stress 1. Don’t sweat the small stuff Emphasize the importance of putting the circumstances we encounter into proper perspective. One of the best ways to reduce stress is to maintain an appropriate perspective on the events of your life
5 2. Make peace with stress A life presented with no challenges would be boring so think about stress as an exciting though admittedly sometimes difficult friend. Keeping Well Eat right Exercise Get plenty of sleep “The first wealth is health” Juggling Your Responsibilities 1. Identify your priorities 2. Use proven time management techniques 3. Communicate with others about your obligations 4. Multitask 5. Don’t put your own needs last Eating Right 1. Eat a variety of whole foods including fruits vegetables and grain products 2. Avoid foods that are high in sugar and salt content 3. Seek a diet low in fat in cholesterol 4. Remember less is more 5. Schedule three regular meals a day 6. Be sensitive to the hidden contents of various foods 7. If you want to lose weight follow a sensible diet Making Exercise a Part of Your Life
6 Your body will run more efficiently you’ll have more energy your heart and circulatory system will run more smoothly and you’ll be able to bounce back from stressing illness more quickly. 1. Choose a type of exercise you like 2. Incorporate exercise into your life 3. Make exercise a group activity 4. Vary your routine Before you begin an exercise program it is a good idea to have a physical checkup even if you feel you’re in the peak of health. Getting a Good Night’s Sleep Most college students are sleep deprived a condition that causes them to feel fatigued short-tempered and tense sleep deprivation makes staying alert in class nearly impossible. Insufficient sleep leads to decline in academic work and physical performance. Simple changes that you can make in your behavior that will help you sleep better they include the following 1. Exercise more 2. Have a regular bedtime 3. Use your bed for sleeping and not as an all-purpose area 4. Avoid caffeine after lunch 5. Drink a glass of milk at bedtime 6. Avoid sleeping pills 7. Don’t try to fall asleep on yourself Managing Your Money Budget- a formal plan that accounts for the expenditures and income. They also help prepare for the unexpected
7 They are based on an uncomplicated premise that expenditures should not exceed income. Learning budgeting skills also helps prepare you for the world of work. It provides security It’s very personal The process of budgeting is straightforward. Identifying Your Financial Goals You won’t be able to develop an effective budget until you identify your short and long-term goals. Determining Your Expenditures and Income. Record your expenditures in a small notebook or on your smartphone. It’s important to get into the habit of saving money. There are many things you can do to save money including the following 1. Control impulse buying 2. Make and take your own lunch 3. Read The daily newspaper and magazines at the library or online 4. Check bills for errors 5. Cut up your credit cards and pay cash 6. Make major purchases only during sales 7. Share and trade 8. Live more simply The goal is to bring your budget into balance not to become a tightwad who keeps track of every penny and feels that spending money is a personal failure. Reviewing Your Budget
8 Budgets are not meant to be set in stone. The important thing is to keep your expenditures under control. Review and if necessary revise your budget to fit any changes in circumstances. Rethink Your Financial Options Budgeting will put you in control of your financial life. Events have a way of inflicting disaster on even the best laid plans. 1. You could lose your job and can’t afford to pay next month’s rent 2. Your car breaks down and needs a $300 repair you don't have $300 3. Your parents run into financial difficulties and you feel the need to help support them 4. Your dishwasher breaks and repairing it will cost $1,500 if you pay for repairs you can’t afford a tuition payment. The steps to take if you do find yourself with financial difficulties 1. Assess the problem 2. Contact each of your creditors 3. See a credit counselor 4. Stick to the plan