ByJane Maxwell

University Counseling Services

Counseling Services at TrumanNo cost for counseling servicesServices are confidential – It is your own

personal business; only with written consent can another person know

Hours are basically 8:00 to 5:00 week days (except for lunch)

Located next to Grim Hall, across from Magruder Hall on Patterson Street; a little house

What We OfferUCS offers:

Individual CounselingRelationship or Couples CounselingGroupsConsultationsPresentationsEducational Programming throughout the year

Reasons Students Seek CounselingTruman students come for counseling to assist

with many concerns

Depression & Anxiety HomesicknessStress Related Issues Roommate ConflictRelationship Difficulties Suicidal ThoughtsEating Disorders Self-HarmingFamily Problems Academic PressureSexual Orientation Acceptance

To Make an AppointmentCall UCS @ 785-4014 or stop byFor Information on our services and staff look at

our website at ucs@truman.eduAlso can friend UCS on Facebook

First appointment is a screening30 minute talk with a counselor to discuss your

concerns and reasons for seeking counseling – not too in depth

Then set up for an hour appt with a counselor, or with a group, or referred to other services

Our Staff and ApproachThere are 5 licensed professionalsClients are seen for a short length of time (4 – 6

sessions) or maybe a longer time (9 – 10 sessions)The staff is friendly, understanding, and there for

the studentsIndividual appointments are usually every 10 days

to 2 weeksCrisis situations always take priorityHave an after hours crisis number for students if

needed 665-5621 after 5:00 pm and weekends

Stress- Why Is It Important to Talk About?

Stress is the “wear & tear” on our body as we adjust to a continually changing environment

It is the fight or flight responsePresent when there is an element of

performance or expectation – OR a threat!

Can Be either: Positive and protective Negative and destructive

Positive & Negative Stress

Positively stress can: Motivate us to be aware, better prepared, and open to new challenges and experiences

Negatively stress can: Lead to constant worry, health problems, anger & discouragement, and a decrease in performance

Stress for College StudentsSources of Stress

Personal & Family High ExpectationsAcademic and Social DemandsRelationships – Romantic or FriendsFamily Problems at Home Greek Fraternity & Sorority PressuresLack of Sleep

One of THE biggest problems with college life is a lack of sleep due to STRESS

New study suggests stress about school keep 68% awake at night… 20% of them at once a week

Affects of StressSymptoms of stress appear in many ways.

Everyone is different how they feel their stress – here are the different ways:

PHYSICAL –muscle tension, low immune system, colds, flu, digestive problems, problems sleeping, headaches, low energy

EMOTIONAL – depression, anger, fear or anxiety, feeling overwhelmed, moods swings, irritability, embarrassment

More AffectsCOGNITIVE – difficulty concentrating,

forgetfulness, critical self-criticism, unwanted or repetitive thoughts, mental disorganization

BEHAVIORS – impulsive actions, crying, over eating or not eating, snapping at friends, isolation, nervousness, increase of alcohol or other numbing substances, total lack of ability to function as needed

Identify Sources of StressConsider 3 factors that contribute to

Stress

SituationsBodyMind

Stress EffectsStress is

Powerful

It creates big effects

What contributes to Your Stress?

SourceSITUATIONS – What situations cause stress

for you?

Taking examsGiving a speechBeing in a large groupRoommate problems – dorm lifeWriting papers

Everybody is different and has different triggers

SourceBODY – What changes happen to your body

when stress hits?

Chronic stress can cause headaches, muscle tension

Stomach achesMigrainesInsomnia Tight chest, feelings of panic

Learn to know how you experience stress

SourceMIND – The mental message you tell yourself

are POWERFULNegative Messages –

If I don’t get an A, I am a failure I always have to be and appear perfect If I don’t do well, my family will be so disappointed in

mePositive Messages –

I’m studying hard and doing the best I can I will do well because I know I tried I am a worthy person whether I get perfect grades or

not

Your StressKeeping a stress journal or just being more

aware can help – Ask yourself…

What caused the stress?How did I feel both physically and emotionally?How did I react and respond?How did I help myself to feel better?

As you are more aware you will begin to see patterns & common themes

Unhealthy CopingThese are unhealthy ways to cope with

Stress:

Drinking or eating too muchZoning out with TV or video gamesLashing out at others – blaming others for

everythingWithdrawing from people & skipping classProcrastinationAvoiding facing real problems

Managing StressChange the Situation or Change Your Reaction

Change the Situation:Avoid the Stressor Alter the Stressor

Change Your Reaction:Adapt to the Stressor Accept the

Stressor

Stress Management StrategiesHere are 6 ways to Manage your Stress

Strategy # 1. Avoid Unnecessary StressLearn to say “no”Avoid people who stress you outTake control of your environmentAvoid hot-button topicsCut down your to-do list

More StrategiesStrategy # 2. Alter the Situation

Express your feelings instead of bottling them upBe willing to compromiseBe more assertiveManage your time better

Strategy # 3. Adapt to the StressorReframe your problemsLook at the big pictureAdjust your standardsFocus on the positive

StrategiesStrategy # 4. Accept the things you cannot

changeDon’t try to control the uncontrollableLook for the upsideShare your feelingsLearn to forgive & give others some slack

Strategy # 5. Make time for fun and relaxationSet aside relaxation timeConnect with othersDo something you enjoy everydayKeep your sense of humor

Last StrategyStrategy # 6. Adapt a healthy lifestyle &

habitsExercise regularlyEat a healthy diet as often as possibleReduce the caffeine & sugarAvoid excesses – alcohol, caffeine, cigarettes,

etc.Get enough sleep to function day to daySeek help from a friend or counseling if needed

Learn to RelaxFind ways to help yourself relaxMany people go non stop and don’t know how

to relaxRealize the negative self-talk and interrupt

this process telling yourself positive messagesTalk it out with someone – a friend, SA,

trusted mentor, or professorJust being heard and understood can helpStep back and get perspective – In the scheme

of things is this worry & stress worth it?

Suggestions to CopeDeal with one thing at a time and try not to be a

perfectionistWork out at the Rec., go for a walk, run, yoga –

find exercise you enjoyListen to your favorite musicTake time to laugh, watch a comedy, great

comedian?Take a shower or bathWrite your thoughts in a journalOther Ideas? What helps you when you are

stressed?

Learn The Relaxation Response 1. Sit quietly in a comfortable position.2. Close your eyes.3. Deeply relax all muscles, beginning at your feet and progressing up to

your face. Keep all muscles relaxed.4. Breathe through your nose. Become aware of your breathing. As you

breathe out, say the word, "one" silently to yourself. For example, breathe in...out, "one," in...out, "one," etc. Breathe easily and naturally. You might also say the words "calm" or "let go" as you exhale.

5. Continue for 5 to 10 minutes. As you feel yourself relax, you could try to visualize your favorite place -- a beach, lake, mountain stream, etc. Try to picture it in detail and recall feelings of peace and contentment while being there.

6. Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them.

Time ManagementGood Time Management is associated with

college success & satisfactionIt can reduce the anxiety levels and make

college more enjoyableConsider These Steps:

PlanPrioritizeSchedule

PlanningPlanning can increase your effectiveness and

decreases your stress

Start by looking at the entire semester and what to plan for with assignments, social demands, etc.

Then scale it down to each week or smaller chunks of the semester (beginning, mid-terms, end & finals)

Develop a plan for the semester, then for each week

PrioritizeTake a look at all your assignments,

deadlines and demandsMake decisions on what is a priority – This is

a constant ongoing process of looking at what is coming next and how does it rate in importance

Include time for the life stuff: meetings, laundry, job, errands, meals

Be realistic with yourself and allow enough time

ScheduleIdentify how you will approach and accomplish all

these tasks

Think about how much time you will need and how many hours needed to study

Break some of the assignments down into smaller jobs – for example researching, writing, & editing a paper

Adjust and monitor constantly

Time WastersIdentity where, how, & when you are wasting

time

E-MailInternet Games, Video GamesFacebookPhone CallsProblems with Procrastination

When do you work the best? Morning, night? When is the best time for you to plan to study?

Keep Yourself AccountableTry to keep on your time management scheduleDon’t beat yourself up if you get off trackJump back into your plan and routineAllow yourself to be human which means you

will make mistakes occasionally

Check out the Truman Success Center in the Kirk Bldg. for academic setbacks and difficulties

Call UCS for assistance if you become overwhelmed