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The Challenges in University

The best years of your life? Expectations
Greater academic demands
Unstructured time
Being on your own in a new environment
Changing relations with family

Challenges of University: Choices

Alcohol and other drugs
Food
Sleep

Balancing Academic and Extracurricular

Roommates

LIFE MANAGEMENT SKILLS:

GENERAL: Life management skills, for the
purposes of this section, include
>stress management

>time management
>info management
>financial management
>personal health management
>crisis management

Personal planning
Personal planning at
managing each of
issues will increase
the serenity and
reduce the stressors
within a busy,
productive life.

WHAT IS STRESS?
Stress is your mind and bodys response

or reaction to a real or imagined threat,

event or change.
The threat, event or changes are
commonly called stressors. Stressors
can be internal (thoughts, beliefs,
attitudes or external (loss, tragedy,
change).

Everybody is under stress

Every human on the earth will experience

stress, even students.

Good stress that is helpful and assists the
drive toward achievement and success.
Negative stress affects life in an adverse
manner and is a common cause of ill health
in our society.

Stress is good and Bad too.

It's important to remember

that stress is a natural part

of life. Experiencing stress
can be good, but it can also
have negative effects on
one's well being. What
makes stress a positive or
negative factor lies with
how effectively the person
experiencing the stress is
able to manage it.
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Impact of education and stress

Education has few

consequences. Trainees
(students, interns, and
residents) suffer high levels
of stress, which lead to
alcohol and drug abuse,
interpersonal relationship
difficulties depression and
anxiety and even suicide.

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Signs and Symptoms of Stress

Physical
Poor appetite or overeating
Feeling tired
Various aches and pains ---headache body ache

muscle pain
Nausea & abdominal Pain
Sleep problems
Falling sick very often e.g. fever cough cold
diarrhea
( because of lowering of immunity due to stress)
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Mental stress
Feeling low
Nervousness and Anxiety
Excessive Anger or

Depression
Being easily upset
Poor self confidence
Lack of Concentration
Poor performance in
studies

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ALARM STAGE
As you begin to
experience a stressful
event psychological
changes occur in your
body. This experience
disrupts your bodys
normal balance and
immediately your body
begins to respond to
the stressor(s) as
effectively as possible.
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Common problems
Relationship

problems
Depression
Anxiety
Eating Disorders
Sleep Problems

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Stress Management Tips

Making little changes in your life can really add up to a

big feeling of relief.

Learn to recognize when you are feeling stressed and
simple ways you can relax.
Take a break. Have a cold drink, get some fresh air, or
close your eyes for a minute to refocus.
Stay positive to help friends and family cope with stress.
Let others know you're feeling overwhelmed and tell
them how they can help.
Allow yourself to simply say "no" to friends and family
when you know you cannot meet their demands without
becoming overwhelmed.

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Recognize what you can change

Can you change your

stressors by avoiding or
eliminating them?
Can you reduce their
intensity (manage them
over time instead of
immediately)
Can you shorten your
exposure to stress (take a
break, leave)
Can you devote the time
necessary to make a
change
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What should universities do?

Gather Data
Provide Rapid Access to

Care
Offer Education and
Outreach
Involve Students
Coordinate Care
Be aware of community
resources
Understand your limits

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Gather Data
Documentation
How busy is counseling?
Identify patterns and peak times

of use.
Where else do students get care?
How many students take time
off for medical reasons? Who
comes back?
How many students are
hospitalized?

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Wellness Activities
Focus on prevention: Eat, Sleep, Exercise
Engage Students in community- study breaks,
hikes, massage
Teach yoga, sleep hygiene, relaxation response as

part of leading balanced life.

Have annual wellness or caring events or
maximize academic potential, minimize stress

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Stress Management Plan

Practice time management

Learn relaxation exercises.
Rehearse and practice situations.
Learn practical coping skills.

Decrease negative self talk.

Learn to feel good with a
workable result Dont be a perfectionist.

Understand Your Limits

Legal issues
What about parents?

How much care for whom?

How are sickest students

cared for?
When should students
take a medical leave of
absence? Re-entry?

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Exercise and Relaxation are Foundation for

Efficiency
Get plenty of exercise and

sleep. Improved focus and

concentration help
increase efficiency, so you
can complete tasks in less
time.

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Extracurricular activities reduces

the stress
Even during their medical

colleges careers, many

students take on
extracurricular activities
and projects that are not
covered at medical
colleges.
Extracurricular activates
reduces the stress level

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Maintain your
emotional reserves
Develop mutually

supportive friendships/
relationships.
Pursue realistic goals
which are meaningful to
you, rather than goals
other have for you that you
do not share.
Expect some frustrations,
failures and sorrows.
Always be kind and gentle
with yourself be a friend
to yourself.
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Stress Management Tips

Be prepared for unexpected problems such as

traffic, a lost pet or a family emergency.

Write down feelings of sadness, frustration or
anger to get a clearer perspective of your emotions.
Enjoy life's simple pleasures like colorful
flowers, dancing, music, and social outings, etc.
Share your talents to better the lives of others as
well as your sense of well-being.

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Be realistic and not be overambitious

Being in control of your life

and having realistic

expectations about your
day-to-day challenges are
the keys to stress
management, which is
perhaps the most
important ingredient to
living a happy, healthy and
rewarding life.
Marilu Henner
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Thank You
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