stress busters kit kean university-2

Kean University’s AToD Presents

Stress Busters Kit

What is the Difference:

You must not rely on the information on this sheet as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention from the Kean Counseling Center, located in Downs Hall 127, T. 908-737-4850, [email protected] or Health Services, located in Downs Hall 126, T. 908-737-4880, Director Lori Purwin [email protected]

mailto:[email protected]


Stress VS. AnxietyResponse to a change (positive or negative)

that requires physical, mental, and emotional adjustment

The feeling of fear, worrying, and restlessness about the future that may or

may not happen that negatively impact your day to day functions (work, school, family,

etc.…)Can have several causes that usually

happens simultaneously One specific cause of stress or future

apprehension that becomes debilitating What it can look like

Pressure to complete an assignment by deadline

Phobias that impede your day to day life

Pushing yourself to complete your workout Nervous rituals (excessive eating, under-eating, pulling your hair, cutting yourself,

over nail biting, etc..) Moving into a new home Inability to connect with others

Adjusting in a new country Hypervilegance and Paranoia Managing time between family, school, and

workUnconsciously trying to reduce anxiety

through repetitive behaviorsMourning a death of a loved one Re-occurring flashbacks or nightmares

Nervous about job interview Anger OutburstsAnticipating arrival of a baby Bouts of Depression

What it feels likePulse quickens Anxiety/Panic Attacks feel like you are

having a heart attack (tickle in chest, irregular heart rhythms…)

Breathe is rapid Feeling of losing control, or going crazyMuscles become tense Breathing too fast, can lead to

hyperventilating Prolong stress can create lowered immune

systemIntrusive thoughts that don’t allow you to

focus Headaches Living in a constant state of tension

Brief Period of Sleeplessness Prolonged feeling apprehensive and dreadsBrief Period of Irritable mood Trouble concentrating

Prone to viral infections Mind drawing a blankFrequent Colds/Flus Feeling dizzy

Depressed mood Prolong irregular bowel movements You must not rely on the information on this sheet as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention from the Kean Counseling Center, located in Downs Hall 127, T. 908-737-4850, [email protected] or Health Services, located in Downs Hall 126, T. 908-737-4880, Director Lori Purwin [email protected]



Brief Irregular bowel movements Prolong insomnia How can I cope

Listen to soothing music Counseling Take deep breathes Relaxation Techniques

Accept you can not control everything Exercise Talk to someone Assertiveness Training

Get involved! Do something kind for someone else or within your community

Develop Problem Solving skills

Exercise to your favorite playlist! Breathing techniques Watch a favorite or new comedy Dietary Adjustments

Play/walk with your or someone else pet. MedicationStudy Drugs: The Affects of Use

Currently the most popularly used study drugs used by college students are Adderall and Ritalin. These drugs are incorrectly used to “improve” productivity, attention, and focus when crunch time comes around to study for exams. While these drugs are used to medicate individuals who struggle with ADD and ADHD, they are not only dangerous to be used without a prescription but also illegal.

Involved Risks: For those without ADHD, these drugs are more likely to cause restlessness

and euphoria because these people already have enough dopamine.

People who use these drugs only on occasion to study are much more likely to crash once the drug has worn off.

The crash can cause exhaustion and depression because the body's energy supplies and dopamine have all been used up.




Study drugs have short-term risks like increased blood pressure, increased heart rate, nervousness, and insomnia.

According to the National Institute on Drug Abuse, Adderall can cause hallucinations, impulsive behavior, paranoia, and irritability.

Misusing prescription drugs, with or without a prescription, is illegal, as is passing out these substances to others.

Using study drugs is the potential for dependence and addiction. Addiction can lead to the health conditions mentioned above, as well as more serious consequences, namely death.

Source: http://www.huffingtonpost.com/her-campus/dangers-of-study-drugs_b_2978867.html

Online Resources to reduce your stress and help you study!

(Playlists) http://www.doesntdefineme.com/playlists

o Music is proven to improve focus and alleviate stress. This website created five unique Spotify playlists to help you study. You can choose from a wide array of music – from calm, soothing sounds to songs with energizing beats.

(Coloring Book) http://www.doesntdefineme.com/stressbusting-coloring-sheets

o Adult coloring books have become all the rage recently – and with good reason. It helps relieve the "flight or fight" response that stress creates in the brain by stimulating other areas of the brain that help people think more clearly. You can use the sheets in between studying for finals to shake off any mounting tension.

(Guided Meditation) http://www.doesntdefineme.com/guided-meditationo Meditation clears away information overload, improving overall

cognitive abilities, increasing concentration, and expanding memorization skills.

(Yoga) http://www.doesntdefineme.com/desk-yogaYou must not rely on the information on this sheet as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention from the Kean Counseling Center, located in Downs Hall 127, T. 908-737-4850, [email protected] or Health Services, located in Downs Hall 126, T. 908-737-4880, Director Lori Purwin [email protected]



http://www.doesntdefineme.com/desk-yoga

http://www.doesntdefineme.com/guided-meditation

http://www.doesntdefineme.com/stressbusting-coloring-sheets

http://www.doesntdefineme.com/stressbusting-coloring-sheets

http://www.doesntdefineme.com/playlists

http://www.huffingtonpost.com/her-campus/dangers-of-study-drugs_b_2978867.html

http://www.huffingtonpost.com/her-campus/dangers-of-study-drugs_b_2978867.html

o These easy yoga positions can be practiced almost anywhere, even in the library. Yoga benefits you by calming your mind and aiding with any bouts of insomnia you may be experiencing. Practicing mindfulness through yoga also results in higher serotonin levels — the happiness hormone.

o Fit-To-Be-Kean hosts Yoga sessions on Tuesdays and Fridays from 12:30 p.m. to 1:30 p.m. in D169!

(APPS) http://www.doesntdefineme.com/stressbusting-appso This website curated a list of (FREE) apps to further help you alleviate

stress and improve focus. These apps can help combat anxiety and even help you organize your study schedules in a fun and easy way.

What are some ways you cope with Stress?1.2.3.4.5.6.7.

Snacks to fuel your study sessions!You must not rely on the information on this sheet as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention from the Kean Counseling Center, located in Downs Hall 127, T. 908-737-4850, [email protected] or Health Services, located in Downs Hall 126, T. 908-737-4880, Director Lori Purwin [email protected]



http://www.doesntdefineme.com/stressbusting-apps

Lack of time and preparing for an exam can equate poor nutrition! Instead of reaching for that sugary caffeinated drink, try the following easy to make snacks to power through those

study sessions!

Sleep is vital to your mental and physical health!




A good night’s rest is essential for your overall physical and mental health. Unfortunately, stress can rob us from the precious zzz’s that helps us to be the successful students that we are. Check out these

tips on how you can get back the restorative sleep you deserve.

Turn off those electronics one hour before you sleep. Although this is extremely hard for us to do, the glow from our T.V., phones, and/or games over stimulates our brains, tricking us into believing its “daytime” when we should be asleep. You’ll be more restful for it!

Avoid caffeine or sugary foods/drinks before bedtime. These can keep you awake and create a crash that will prevent you from having a restful sleep. If hungry have a handful of nuts (with a decaffeinated tea if you like) that not only will be filling, but promote the production of melatonin, a brain chemical that helps you sleep.

Journal before bedtime if your mind can’t shut off! Because we are the busy people that we are, we have so much going on our minds. Try writing everything down before going to bed so that way your mind will not feel the need to hold on to memorizing your to-do list but instead make room for new connections to be made, ahem important answers to your exam.

Progressive muscle relaxation can work wonders and is easy to do! While in bed, starting from your toes to your face, tense each part of your body’s your muscles for 5 seconds, then release. Doing this can help you relax muscles into a blissful sleep.

Consider getting an aromatic diffuser or oil burner. Certain blends of natural oils like lavender, chamomile, and rosemary are said to have “calming” properties that encourage sleep. Take some deep breaths while lying down in bed, and just let your senses drift of to dreamland.




What does your bedtime routine look like? 6:00 p.m._________________________________________________________

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What are some areas you can improve on?________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________




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Journal Away Your Stress!What is on your mind? ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________




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stress busters kit kean university-2

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