How can college students effectively manage stress. What are the best relaxation techniques for students. Where can students find mental health support on campus. How does mindfulness help reduce stress in college. What campus resources are available for stress relief. How does physical activity impact student stress levels. Why is proper nutrition important for managing college stress.

Understanding Stress in College: Causes and Effects

College life presents unique challenges that can significantly impact a student’s stress levels. The transition to higher education, academic pressures, social adjustments, and financial concerns all contribute to the complex stress landscape that students navigate.

What are the primary sources of stress for college students? Academic demands often top the list, with rigorous coursework, exams, and deadlines creating a constant pressure to perform. Social stressors, including forming new relationships and navigating campus life, can also weigh heavily on students. Additionally, financial worries about tuition, living expenses, and future job prospects add another layer of stress.

How does chronic stress affect college students? The impact can be far-reaching, influencing both mental and physical health. Prolonged stress may lead to:

• Decreased academic performance
• Sleep disturbances
• Weakened immune system
• Increased risk of anxiety and depression
• Unhealthy coping mechanisms (e.g., substance abuse)

Recognizing these effects underscores the importance of effective stress management strategies for college students.

Mindfulness: A Powerful Tool for Stress Reduction

Mindfulness has emerged as a potent technique for managing stress, particularly beneficial for those navigating the challenges of college life. But what exactly is mindfulness, and how can students incorporate it into their daily routines?

At its core, mindfulness involves paying attention to the present moment without judgment. This practice allows students to observe their thoughts and feelings without becoming overwhelmed by them, creating a sense of calm and clarity amidst the chaos of college life.

Practicing Mindfulness in Everyday Activities

How can students cultivate mindfulness in their busy lives? One effective approach is to bring awareness to everyday activities. For instance:

• While walking across campus, notice the sensation of your feet touching the ground, the rhythm of your breath, and the sights and sounds around you.
• When eating, pay attention to the flavors, textures, and aromas of your food, eating slowly and savoring each bite.
• During conversations, focus fully on the person speaking, observing their expressions and tone without planning your response.

By practicing mindfulness in these small moments, students can develop a habit of present-moment awareness that can significantly reduce stress levels.

Mindfulness Meditation for Stress Relief

For a more structured approach to mindfulness, students can explore meditation techniques. Here’s a simple guide to get started:

1. Find a quiet, comfortable space where you won’t be disturbed.
2. Sit in a relaxed position, either on a chair or cross-legged on the floor.
3. Close your eyes and focus your attention on your breath.
4. Notice the sensation of each inhale and exhale without trying to change your breathing.
5. When your mind wanders (which it inevitably will), gently redirect your focus back to your breath.
6. Start with 5-10 minutes daily, gradually increasing the duration as you become more comfortable with the practice.

Why is consistency key in mindfulness practice? Regular practice helps rewire the brain, making it easier to maintain a calm, focused state even in stressful situations. Many universities now offer mindfulness workshops or courses, providing students with structured support in developing this valuable skill.

Campus Resources for Mental Health and Stress Management

Universities increasingly recognize the importance of supporting students’ mental health and well-being. As a result, many campuses offer a wide array of resources designed to help students manage stress and maintain their mental health.

Counseling and Psychological Services

What services do campus counseling centers typically provide? Most university counseling centers offer:

• Individual therapy sessions
• Group counseling
• Crisis intervention
• Workshops on stress management, anxiety reduction, and other mental health topics
• Referrals to off-campus mental health providers when necessary

How can students access these services? Usually, students can schedule appointments directly with the counseling center. Many universities also offer 24/7 crisis hotlines for immediate support.

Academic Support Centers

Given that academic stress is a primary concern for many students, universities often provide comprehensive academic support services. These may include:

• Tutoring programs
• Writing centers
• Time management workshops
• Study skills seminars
• Academic coaching

By utilizing these resources, students can develop stronger academic skills, potentially reducing stress related to coursework and exams.

Wellness Programs and Fitness Facilities

Physical activity plays a crucial role in stress management. Many campuses offer extensive wellness programs and fitness facilities, including:

• Gyms and fitness centers
• Group exercise classes
• Intramural sports
• Yoga and meditation sessions
• Outdoor recreation programs

How does regular exercise impact stress levels? Physical activity releases endorphins, natural mood boosters that can help alleviate stress and anxiety. Additionally, engaging in fitness activities can provide a healthy outlet for stress and promote better sleep, further enhancing stress management.

Nutrition and Stress: The Connection Between Diet and Mental Well-being

The food we consume plays a significant role in our ability to manage stress. For college students, maintaining a balanced diet can be challenging amidst busy schedules and limited options. However, understanding the impact of nutrition on stress levels can motivate better dietary choices.

Stress-Busting Nutrients

Which nutrients are particularly beneficial for stress management? Research has identified several key players:

• Omega-3 fatty acids: Found in fatty fish, walnuts, and flaxseeds, these essential fats help regulate stress hormones.
• Vitamin C: Abundant in citrus fruits and bell peppers, this antioxidant can help lower cortisol levels.
• Complex carbohydrates: Whole grains and vegetables provide a steady release of energy, helping to stabilize mood.
• Magnesium: Found in leafy greens, nuts, and seeds, this mineral plays a role in regulating the body’s stress response.
• Probiotics: These beneficial bacteria, found in yogurt and fermented foods, may help reduce anxiety and depression.

How can students incorporate these nutrients into their diets? Opting for whole foods over processed options and including a variety of fruits, vegetables, whole grains, and lean proteins can help ensure a balanced intake of stress-fighting nutrients.

Mindful Eating Practices

Beyond what we eat, how we eat can also impact stress levels. Mindful eating practices can help students develop a healthier relationship with food and reduce stress-related eating behaviors. Some strategies include:

• Eating slowly and without distractions
• Paying attention to hunger and fullness cues
• Choosing foods that nourish both body and mind
• Avoiding skipping meals, which can lead to blood sugar fluctuations and increased stress

Many campus dining services now offer nutritional information and healthier options to support students in making informed dietary choices.

Time Management: A Key Strategy for Reducing Academic Stress

Effective time management is crucial for college students seeking to balance academic responsibilities, social life, and personal well-being. Poor time management can lead to increased stress, missed deadlines, and compromised academic performance.

Prioritization Techniques

How can students effectively prioritize their tasks? Several methods can be helpful:

• The Eisenhower Matrix: Categorize tasks based on urgency and importance
• The ABC Method: Assign priorities (A, B, or C) to tasks based on their significance
• The 80/20 Rule: Focus on the 20% of tasks that will yield 80% of the results

By implementing these techniques, students can focus their energy on high-priority tasks, reducing overall stress levels.

Time Blocking and Scheduling

Time blocking involves dedicating specific time slots to particular tasks or types of work. This method can help students:

• Create a structured daily routine
• Avoid multitasking, which can increase stress and reduce productivity
• Ensure adequate time for both academic work and self-care activities

Digital tools like calendar apps or time management software can assist students in implementing effective time blocking strategies.

The Pomodoro Technique

What is the Pomodoro Technique, and how can it benefit students? This time management method involves:

1. Choosing a task to focus on
2. Setting a timer for 25 minutes
3. Working on the task until the timer rings
4. Taking a short 5-minute break
5. Repeating the process, taking a longer break after every four “Pomodoros”

This technique can help students maintain focus, avoid burnout, and make steady progress on their work, ultimately reducing academic stress.

Building a Support Network: The Importance of Social Connections

Social support plays a crucial role in managing stress and maintaining mental well-being. For college students, building and maintaining a strong support network can provide emotional resilience and practical assistance during challenging times.

Cultivating Friendships on Campus

How can students forge meaningful connections in the college environment? Some strategies include:

• Joining student organizations or clubs aligned with personal interests
• Participating in campus events and activities
• Engaging in study groups or academic communities
• Utilizing social spaces on campus, such as common rooms or student centers

Building a diverse social network can provide varied perspectives and support systems, enhancing overall resilience to stress.

Maintaining Connections with Family and Old Friends

While forming new relationships is important, maintaining ties with family and pre-college friends can provide a sense of continuity and stability. Regular communication through calls, texts, or video chats can help students feel connected to their support systems back home.

Peer Support Programs

Many universities offer peer support programs, which can be valuable resources for students. These programs may include:

• Peer mentoring initiatives
• Student-led support groups
• Peer counseling services

These programs provide opportunities for students to connect with others who may be facing similar challenges, fostering a sense of community and shared experience.

Developing Healthy Coping Mechanisms for Long-term Stress Management

While short-term stress relief techniques are valuable, developing healthy coping mechanisms is essential for long-term stress management. These strategies help students build resilience and maintain well-being throughout their college years and beyond.

Cognitive Restructuring

What is cognitive restructuring, and how can it help manage stress? This technique involves identifying and challenging negative thought patterns that contribute to stress. Steps in this process include:

1. Recognizing negative or distorted thoughts
2. Evaluating the evidence for and against these thoughts
3. Developing more balanced, realistic perspectives
4. Practicing new thought patterns regularly

By changing thought patterns, students can often reduce the stress and anxiety associated with challenging situations.

Emotional Regulation Techniques

Developing skills to manage emotions effectively can significantly reduce stress levels. Some helpful techniques include:

• Deep breathing exercises
• Progressive muscle relaxation
• Journaling or expressive writing
• Engaging in creative activities like art or music

These practices can help students process emotions in healthy ways, preventing the build-up of stress over time.

Building Resilience Through Self-Care

Regular self-care practices are crucial for maintaining long-term stress management. This involves:

• Prioritizing adequate sleep
• Maintaining a balanced diet
• Engaging in regular physical activity
• Setting aside time for hobbies and relaxation
• Practicing self-compassion and positive self-talk

By integrating these practices into their daily routines, students can build resilience against stress and maintain better overall mental health.

In conclusion, effective stress management is a multifaceted approach that involves understanding the sources of stress, utilizing campus resources, practicing mindfulness, maintaining proper nutrition, implementing time management strategies, building social support networks, and developing healthy coping mechanisms. By employing these various techniques and resources, college students can navigate the challenges of higher education while maintaining their mental well-being and achieving academic success.

Managing Stress – Campus Mind Works

Research has shown that relaxation techniques are an effective way to reduce not only stress but many of the symptoms associated with mental illnesses. Try one or more of the following techniques for relaxing your mind and body and reducing the physical and psychological tension associated with stress. Take the time to experiment with these techniques to find out which ones work best for you.

❖      Mindfulness: Mindfulness is about noticing our thoughts, feelings or bodily sensations without judgment. It’s a helpful tool in managing stress for those with a mental illness.

➢      Being Mindful of Everyday Activities. As a student, your life and your mind are often so busy that you forget to take notice of the everyday occurrences that keep your senses ‘awake’. For example, as you walk across the Diag, you may be lost in thought while drinking a latte. You may not be aware of how you arrived at your destination or of the steam of the latte as you take a sip. Rather than allowing yourself to miss the moment, pause, take a breath and notice what you are experiencing. Your experiences may be pleasant and worth savoring. But even if they are unpleasant, you will be better able to cope if you face your experiences directly and strive to live “in the moment.”

➢      How to practice Mindfulness through Meditation.

• Find a comfortable position.
• While focusing on your breathing, allow your thoughts, feelings, and physical sensations to flow over you, entering and leaving your awareness at their own pace. Recognize each sensation, but then let it fade away, allowing the next thought or feeling to enter your mind. Continue to acknowledge each sensation, then let it go.
• You will likely find that your mind is very busy with thoughts about all kinds of things – some pleasant, some unpleasant. Each time you notice that your mind has wandered, gently and without judgment shift your awareness back to your breath.
• It can be most helpful to practice mindfulness for 30 minutes a day until you become comfortable with the technique.

The goal of mindfulness meditation is not to change your thoughts in any way, but simply to notice them and as best you can, continuously returning to your breath. Learning mindfulness meditation is similar to learning any new skill. There are an abundance of website and apps for guided meditations. Keep it simple. Be patient and kind with yourself. Do not expect that you will be able to “empty” your mind of thoughts and enter a state of deep relaxation. Try starting with ten minutes each day, setting a timer to see what happens. Remember that each moment is a new opportunity to begin. With practice, meditation can allow you to develop clarity in your thoughts and feelings, decrease your negative thoughts, and promote a sense of peacefulness and centeredness. You can also contact The University of Michigan Psychological Clinic for information on mindfulness-based cognitive group therapy for depression, which is an eight-week course developed to prevent depression relapse.

Stress | Clemson University Student Affairs

Campus

Counseling and Psychological Services (CAPS)

CAPS, located in Redfern Health Center, provides a safe and confidential environment for students to address stressors and psychological needs that may occur during their time in college. An after-hours CAPS counselor is available and can be reached by calling the Clemson University Police Department at 864-656-2222 and asking for the CAPS counselor on call.

Appointments/Accessing Services

Services and Programs Offered by CAPS

CAPS FAQs

Office of Advocacy and Success

FAQs: Do you have questions about CARE Reports, dropping a class or withdrawing or advocates on campus?

CARE Network: Submit a CARE Report

Academic Success Center  

Are academics the main source of your stress? Find out what the Academic Success Center has to offer all students.

Campus Recreation

Lead a healthy lifestyle and be active – get moving to relieve stress and check out all the fitness options on campus! They even offer massage therapy.

Dining Services

Lead a healthy lifestyle and eat a balanced diet – know the nutritional content of your food and upcoming menus at the dining halls on campus

Ombuds

An ombuds is an independent, informal, neutral and confidential resource who provides assistance to members of the University community in exploring options to resolve problems, complaints and conflicts when normal processes and procedures have not worked satisfactorily.

Local and National

National Alliance on Mental Illness: Managing Stress

The American Institute of Stress: College Students

ULifeline: Stress

• Good Stress, Bad Stress

• Managing Stress

• Stress Management and Relaxation 

• Stress on Campus

ADDITIONAL MENTAL HEALTH RESOURCES

How to Manage Stress as a College Student This Fall

College can be a stressful time, between trying to balance school, work, a social life, health, and other obligations. Add a global pandemic on top of that, and it can be extremely overwhelming. Many schools have gone completely remote for the fall semester/quarter. As a result, you may be doing college online from home. Or you might be living on or near campus for remote classes, or doing a hybrid of in-person and online learning. Whatever situation you find yourself in, it’s going to take a learning curve to adjust to these changes. It’s important to find ways to manage stress when you begin school this fall.

Here’s the Data

The COVID-19 pandemic has significantly impacted mental health for college-age students. In a survey conducted during the spring semester by Active Minds, 80 % of college students reported that COVID has significantly impacted their mental health. In a more recent CDC survey, young adults reported the highest levels of symptoms of anxiety and depression, with 63% reporting either or both. College students are experiencing situational stress that they have no control over. If it goes unmanaged, this type of stress can develop into clinical depression or anxiety.

5 Tips for College Students to Manage Stress During COVID

Take Care of Your Basic Needs First

In an uncertain time, try to focus on the things that you can control. Prioritize your sleep, time for breaks in the day and eating healthy meals. Practicing mindfulness is another basic way to manage stress.

Stay Organized

Planning out your days can give you structure, even if you’re doing college remotely. Try out a new planner or using Google Calendar to keep track of your tasks and your schedule. You will feel a lot less stressed when you know what your day ahead looks like. To stay organized, also focus on creating a space that works for you, where you can feel comfortable and tune into your schoolwork.

Get Regular Exercise

Being active is always a great stress-reducer. Exercise can give you peace of mind and a much needed break from daily tasks. Even if it’s just a walk around the neighborhood or a short virtual yoga class, having a routine for physical activity can be a wonderful remedy for stress.

Find Support

Even if your college has transitioned to the remote setting, there are still student groups that you can join. Many student groups will continue to meet, even if it’s through a virtual setting. By joining a student group, you can find people with similar passions and who are likely experiencing the same stressors as you. Having people you can talk to and lean on for support during this uncertainty can be incredibly beneficial for your mental health.

Recognize That Your Peers and Professors Are Going Through It Too

The pandemic has brought on collective trauma, a unique psychological disruption shared by all of us. Your peers around you and your professors are feeling the same types of stress and sense of loss for having normal experiences. Take comfort in knowing that you are not alone in feeling added pressure during this time. Everyone is trying to navigate this “new normal” day by day.

College students are going through a major readjustment to the structure of their schooling. This type of extreme change naturally brings on a lot of stress. If you are feeling overwhelmed, try referring back to these five tips when starting school again this fall. Another resource you might consider looking into is scheduling a session with one of our therapists who can help you through a difficult school adjustment period.

Stress

Let’s face it … if you’re in college, you’re probably stressed out! College students typically experience high levels of continuous stress, so it is important to understand exactly what it is and how to manage it.

Stress is a mechanism for survival that can be both positive and negative. It is our body’s response to both real and perceived harm that has evolved from our early ancestors’ need to protect themselves from predators. While most of us are no longer in danger of being eaten by animals, we continue to experience other types of threats to which our bodies react with the same same “fight or flight” response.

Short-lived, or acute stress is normal and can even be positive. This is what allows us to slam on the brakes to avoid a car accident, finish a final paper, or perform well in sports and job interviews. Long-term, or chronic stress can cause our natural “alarm” system to become stuck in the “on” position, which can lead to serious emotional, mental and physical health problems.

Symptoms of stress

What to do if you are stressed

• Learn your own stress signals. Recognize the signs, whether they are emotional, physical, cognitive, behavioral, or any combination of these. Monitor these signals and look for recurrences.
• Identify what is causing your stress. Consider things related to your family, health, finances, work, school, relationships, etc. Anytime you feel stressed, write down the cause, your thoughts, and your mood. Once you know what’s bothering you, develop a plan for addressing it.
• Recognize how you deal with stress. Try to identify your patterns or immediate responses to stressful situations. Decide if these responses are general or specific to certain events. Acknowledge the use of any unhealthy behaviors (such as smoking, excessive alcohol consumption and over/under eating) to cope.

Manage your stress effectively

Engage in healthy behaviors

• Prioritize regular rest and sleep.
• Eat a healthy, balanced diet.
• Engage in regular exercise or yoga.
• Train yourself to stop negative thoughts when they become overwhelming.
• Forgive yourself for your mistakes. Let go of things you cannot change.
• Avoid perfectionism. Give your best effort and be satisfied with that.
• Speak up and take control. Stress increases when we feel helpless. Not expressing needs or concerns may worsen negative feelings.
• Try meditation, massage and/or aromatherapy.
• Prioritize your own self-care.
• Write about your feelings and concerns.
• Talk with trusted friends or relatives.
• Laugh
• Nurture your spirituality in ways that fit for you.

Learn to manage your time

• Set reasonable expectations for yourself and others. Don’t be afraid to ask for help with tasks.
• Prioritize your commitments and eliminate anything that is not really important.
• Curtail “time bandits” such as phone, text, email, internet, and television. Limit the time you spend with these activities. Be mindful and intentional in your involvement with them.
• Pace yourself: Nobody can run at full speed all the time!
• Learn to say no.

Make time for activities you enjoy

• Hobbies
• Sports
• Volunteering
• Outdoor activities
• Reading, watching movies, listening to music
• Revisiting activities you enjoyed as a child

Walk away

Stress can elevate emotions. Before you react in a stressful situation, take time to regroup and reconsider. Impulsive, emotionally driven actions can make circumstances worse and increase stress. Take time for rational consideration of positive solutions to problems.

Build strong relationships

Let family members or close friends know when you are struggling. Ask them to be a sounding board of support or seek their fresh perspectives.

Seek help

If you find yourself unable to manage your stress, consult with a licensed mental health professional to help you identify factors that contribute to your stress and develop a course of action to overcome it.

Self-help with TAO

Therapy Assistance Online (TAO) is a platform of free self-help educational modules to help you learn about and change how you think and feel. 

The Following Modules are Helpful for Stress Management:

Managing Stress – ULifeline

College can be a stressful time for anyone. Some stress pushes you to meet goals by studying more, working harder or sticking with a challenging task. But sometimes stress reaches an unhealthy level that can prevent you from functioning well and meeting your goals. Recent research from The Jed Foundation and mtvU found that over half of all college students had been, at times, so stressed that they couldn’t function during the last year. Your health, school performance and social life can all suffer when stress becomes too much to handle. That’s because stress can affect your mood and ability to think clearly. It can also weaken your immune system and make you more susceptible to getting sick.

Chronic stress can lead to — or worsen — serious health problems, including high blood pressure, autoimmune illnesses, digestive issues, depression and anxiety. So it’s important to manage stress, prevent negative stress levels and speak up if you are feeling overwhelmed. Here are some tips for managing stress while in college:

• Watch out for signs of stress overload. Symptoms of too much stress can be physical, emotional, mental and behavioral. While everyone is different, some common signs are: memory problems, trouble concentrating, racing thoughts, irritability, anger, sadness, headaches, frequent colds and changes in sleep or appetite.

• Know your stress triggers. Stress and its triggers are different for everyone. Certain people, places or situations might produce high levels of stress for you. Think about what causes you stress, and brainstorm solutions. If public speaking or presentations make you stressed, start researching early and practice several times. If there are friends or social situations that cause extreme stress, you may want to avoid them when you are already feeling tense or overwhelmed.

• Exercise. All forms of exercise reduce stress hormones, flood the body with feel-good endorphins, improve mood, boost energy and provide a healthy distraction from your dilemmas. Plus, exercise may make you less susceptible to stress in the long run. Find physical activities that you enjoy and try to devote about 30 minutes to them each day.

• Relax. While it’s impossible to eliminate all negative stress from your life, you can control the way you react to stress. Your body’s natural fight-or-flight response can take its toll. When you’re faced with a stressful situation that your mind perceives as a threat, it sends various chemicals, like adrenaline and cortisol, throughout your body. As a result, heart rate and breathing speeds up and your digestion slows down. This tires out the body.

Relaxation techniques are a huge help in calming you down, boosting mood and fighting illness. Try a variety of techniques — like yoga, breathing exercises, meditation and visualization — to see what works for you, and schedule a relaxation break every day.

• Manage your time well. Time can seem like a luxury in college, but there are various ways to manage it effectively. First, focus on one task at a time. Multitasking rarely works. Jot down everything you need to do in a calendar or a task management app/program, prioritize your list and break projects into single steps or actions.

• Be realistic. Pulling yourself in different directions will only stress you out, so try not to over-commit yourself or do extracurricular activities when you’re super busy with school.

• Curb your caffeine. Caffeine might help you study in the short term, but it interrupts sleep and makes you more anxious, tense and jittery. This obviously ups your stress level. Try and drink no more than one caffeinated beverage a day.

• Don’t self-medicate. Some students drink, take drugs, smoke and use other unhealthy behaviors to cope with stress. However, these behaviors can exacerbate stress by negatively affecting your mood and health.

• Reach out. If you’re stressed out, talk to your friends and family. If you feel like you can’t handle the stress on your own, schedule an appointment with a counselor on campus.

Stress Management | SUU

Managing Stress

College requires significantly more effort from students than high school. Once you enter college, you will probably find that your fellow students are more motivated, your instructors are more demanding, the work is more difficult, and you are expected to be more independent. These higher academic standards and expectations are even more evident in graduate school. As a result of these new demands, it is common for college students to experience greater levels of stress related to academics.

Many students find that they need to develop new skills in order to balance academic demands with a healthy lifestyle. Fortunately, the University of Michigan offers many resources to help students develop these skills. Many students find that they can reduce their level of academic stress by improving skills such as time management, stress management, and relaxation.

The Pros and Cons of Stress

Stress is anything that alters your natural balance. When stress is present, your body and your mind must attend to it in order to return you to balance. Your body reacts to stress by releasing hormones that help you cope with the situation. That in turn takes energy away from the other functions of your brain, like concentrating, or taking action. There are two different sources of stress: external triggers, like getting a poor grade or breaking up with your girlfriend/boyfriend, and internal triggers, like placing high expectations on yourself.

Stress is a part of everyday life. There are many instances when stress can be helpful. A fire alarm is intended to cause the stress that alerts you to avoid danger. The stress created by a deadline to finish a paper can motivate you to finish the assignment on time. But when experienced in excess, stress has the opposite effect. It can harm our emotional and physical health, and limit our ability to function at home, in school, and within our relationships. But the good news is that, since we are responsible for bringing about much of our own stress, we can also do much to manage stress by learning and practicing specific stress-reduction strategies.

Learn more about academic stress. This will take you to information and helpful tips including a study skills checklist.

Are you experiencing too much stress?

Here are a few common indicators:

• Difficulty concentrating
• Increased worrying
• Trouble completing assignments on time
• Not going to class
• Short temper or increased agitation
• Tension
• Headaches
• Tight muscles
• Changes in eating habits (e. g., “stress eating”)
• Changes in sleeping habits

People with mental health disorders are more likely to notice that their specific symptoms reemerge or grow worse during stressful times. In many cases, stress can act as the “spark” that ignites a mental health episode. But this does not mean that every time you are busy or face a difficult challenge you will have a mental health episode. Not everyone responds the same way to potentially stressful circumstances. For example, during final exams many students feel very overwhelmed and anxious, while others are able to keep their stress under control. If you are one of the many people who have difficulty managing stress during difficult times, look for some helpful tips below.

Ways of reducing and managing stress:

• A feeling of control and a healthy balance in your schedule is a necessary part of managing stress. Learning how to manage your responsibilities, accomplish your goals and still have time for rest and relaxation requires that you practice time management skills.
• Try setting a specific goal for yourself that will improve your mood and help you reduce stress. Start by filling out a goal-setting worksheet.
• Avoid procrastination. Putting off assignments or responsibilities until the last minute can create more mental and physical stress than staying on top of them. Procrastination can affect many aspects of daily life, such as the quality of your work, the quality of your sleep, and your mood.
• Exercise regularly. Physical activity can help you burn off the energy generated by stress.
• Practice good sleep habits to ensure that you are well-rested. Sleep deprivation can cause many physical and mental problems and can increase stress.
• Try mindfulness meditation. Attend a Biofeedback Demo to learn a variety of ways to work more skillfully with the stress and anxiety related to college life.
• Limit (or eliminate) the use of stimulants like caffeine, which can elevate the stress response in your body.
• Pace yourself throughout the day, taking regular breaks from work or other structured activities. During breaks from class, studying, or work, spend time walking outdoors, listen to music or just sit quietly, to clear and calm your mind.
• Start a journal. Many people find journaling to be helpful for managing stress, understanding
• emotions, and making decisions and changes in their lives.
• Realize that we all have limits. Learn to work within your limits and set realistic expectations for yourself and others.
• Plan leisure activities to break up your schedule.
• Recognize the role your own thoughts can play in causing you distress. Challenge beliefs you may hold about yourself and your situation that may not be accurate. For example, do you continuously fall short of what you think you “should” accomplish? When our minds continuously feed us messages about what we “should” achieve, “ought” to be, or “mustn’t” do, we are setting ourselves up to fall short of goals that may be unrealistic, and to experience stress along the way. Learn techniques for replacing unhelpful thinking habits with balanced thoughts.
• Find humor in your life. Laughter can be a great tension-reducer.
• Seek the support of friends and family when you need to “vent” about situations that bring on stressful feelings. But make sure that you don’t focus exclusively on negative experiences; try to also think of at least three things that are going well for you, and share those experiences.

More Information on Stress

Additional Resources

Anxiety and Stress – Office of Counseling and Health Services

Anxiety and Stress Reduction

Feelings of anxiety and stress are an expected and normal part of life. Although stress and anxiety are often used interchangeably, they are different from one another. Stress is often caused by an external trigger, such as an upcoming exam or presentation. People under stress can experience mental and physical symptoms, like irritability, physical symptoms, and difficulty sleeping or concentrating. Anxiety is persistent, excessive worry that does not go away even when the stressor does. The symptoms of anxiety can look similar to those experienced when stressed.

Anxiety is very common in college students. According to the American College Health Association’s Fall 2018 National College Health Assessment, 63% of college students in the US felt overwhelming anxiety in the past year. Some studies suggest that the first year of college is an especially high-risk time for the onset or worsening of anxiety.

Common Anxiety Symptoms in College Students

Anxiety can affect emotional and physical well-being in different ways. Let’s take a look at each of these areas.

Physical Symptoms

• Muscle tension/shakiness
• Dry mouth
• Fatigue
• Lightheadedness/Dizziness
• Stomachaches /Headaches
• Insomnia
• High blood pressure
• Sweating

Emotional Symptoms

Prolonged anxiety can affect emotions so much, it can lead to panic attacks for some individuals. Panic attacks last for a brief time, yet they can feel quite intense and scary. Anxiety can also lead to other mental health concerns, like depression or social isolation.

In addition to the primary symptom of excessive and irrational fear and worry, other common emotional symptoms of an anxiety disorder include:

• Feelings of apprehension or dread
• Watching for signs of danger
• Anticipating the worst
• Feeling tense and jumpy
• Irritability

Cognitive Symptoms

Anxiety can negatively affect cognitive thinking processes. Research suggests that anxiety overpowers the brain and greatly changes nervous system activity. Some cognitive symptoms are:

• Anticipating the worst outcomes
• Feeling like your mind has gone blank
• Irrational fears and dread
• Difficulty concentrating or remembering things

Things to Avoid When Anxious

Coffee

Avoid drinking too much coffee. Caffeine can make you jittery and increase anxious feelings. Too much caffeine can also produce withdrawals if you try to stop abruptly. Keep your caffeine intake low or slowly wean yourself from it. Take notice of the places where you might find caffeine besides in coffee, such as certain teas, sodas, ice creams, and candy. 

Drugs and Alcohol

It might be tempting to use alcohol or drugs to reduce the feeling of anxiety. Over time, this strategy can backfire – especially if you are using it to cover up or escape from anxiety or other difficult feelings. Research shows that this quick-fix method to self-medicate can make things worse, and puts you at greater risk of alcoholism and other problems with substance abuse. And one of the biggest costs is that you never really address the underlying problems, like anxiety. It’s still there. You may try to use drugs or alcohol to relieve anxiety, but when you are already feeling anxious, you might find yourself in a situation where you are feeling with an unstable frame of mind.

How to Manage Anxiety

The good news is that anxiety is a common and treatable. Here are some positive coping strategies you can try when you are feeling anxious or stressed:

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
• Eat healthy. It’s tempting to eat junk food or grab food on the run when you have a busy schedule, but it is important to eat well-balance meals with fresh fruits, vegetables and grains. Keep healthful, energy-boosting snacks on hand and drink lots of water.
• Get enough sleep. College students typically have hectic schedules, which can cut into valuable sleep time. Lack of sleep can cause anxiety and when you are stressed, your body needs additional sleep and rest. Take naps if you need them, but keep them short.
• Exercise to help you feel good and maintain your health. Recruit an exercise buddy to keep one another accountable.
• Deep breaths. When you are anxious, your body starts to go into a fight-or-flight response and your breathing can become shallow. Deep breathing from your diaphragm starts up the body’s relaxation response. Inhale and exhale slowly. The good thing about deep breathing is you can do it just about anywhere.
• Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
• Welcome humor. A good laugh goes a long way.
• Maintain a positive attitude. Even though it may seem difficult at times, maintaining a positive attitude can be a powerful tool when dealing with and preventing anxiety. Anxious feelings lead to anxious thoughts, which can become a tough cycle to break. Make an effort to replace negative thoughts with positive ones.
• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
• Find Relaxing Activities. It is important to find ways of disconnecting from the fast-face of college life. Do things you enjoy when you can, even if it is for ten minutes. Try yoga, deep breathing, relaxation exercises, or going for walks.
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Sometimes, it’s better to talk to someone who is not in your inner circle. A therapist or peer counselor can be a good support. An online resource that can help is Drexel’s 7 Cups of Tea.

Resources

The content provided here is intended for informational purposes only. It is not intended for self-diagnosis or self-treatment, nor should it replace the consultation of a trained medical or mental health professional. Please note that outside links are not under our control, and we cannot guarantee the content contained on them.

8.5.5

90,000 Chapter 17 Stress and College Students

Jack’s best friend put a gun
to his temple and pulled the trigger. In addition to
a heavy sense of loss, Jack felt
anger and frustration. “I was his best
friend! Why didn’t he tell me that he
so bad? Why did he need
kill yourself? ” Jack seemed to be intact
ponders these questions for days.
Both his studies and his
Job.

Kim was originally from Taiwan. Parents,
having paid a lot of money, they sent her
learn d
United States to college. She was
it is difficult to study in a foreign language, she
felt the pressure ~ – she should
study well (since parents
invested a fortune in her training).
In the end, Kim stopped coping.
With great difficulty she managed to pass
several items, she has accumulated
a lot of debts for the rest. Her
preoccupation with studies and constant
frustration began to influence social
a life.She became angry and argued more often.
with friends, devote time only
study. Soon she had no friends left
generally. Lonely, in a foreign land, not
coping with her studies, Kim experienced
extreme stress.

Bill was a postman and studied in the evening
branch to work in the future
in another area. He had problems
in the family, at school and at work. He never
there was not enough time. His wife and daughter
complained that while spending a different time
at work and at school, it is too little
time was at home, and when he came,
I did my homework.His boss
at work complained about constant
the weariness and gloom of Bill, which in his
the queue was reflected in his work.
The instructor told Bill that he didn’t
copes with tasks and, probably, does not
will pass the exams. Eventually Bill was gone
from the family (problems in the house became
more and more serious) and found
that he had less time, and not
more as he expected.

These are cases from the life of just a few
students who attended my courses in
during the semester. They came to me,
to discuss your problem and ask
advice on how to deal with it.Too much
student life is often associated
with student fraternities, football
matches and fun. She seems to be carefree
and easy for many students. For
others, however, this is just another
change in life to which it is necessary
adapt. They may be
are young and therefore experience many
problems inherent in young people;
they may already be adults, and on them
there is already too much
responsibility that prevents you from enjoying
student years; they can
be your problems hindering
concentrate on class.V
anyway, college education is
stress for many students.

There are many
evidence that chronic
stress is a companion of student life.
Studying students, Taubes and Cohen [1]
found that they are particularly susceptible to
chronic stress due to the need
cope with age-related problems
transition period. In addition, stress,
experienced by students may
affect learning (acquisition,
application and processing of knowledge),
what hinders academic
academic performance [2].Academic difficulties
in turn also create discomfort,
90,014 resulting in general stress
intensifies. Other researchers
noted students’ problems with finances [3], housing [4], security [5] and weight
[6]. On my campus there was
a study of the problems
concerning health. According to its results
stress is ranked second in degree
health effects after exercise
and sports. What do you think three
main variables affecting
on health, students in
your school? All over
apparently, stress will also be one of the
them.

Freshmen

Freshmen are those who are immediately after
school or a little later came to college,
are stressed by a sudden change
lifestyle, assessment system,
overload in subjects, friendship,
stressors in love and sex life,
shyness, jealousy and breakups
relationships.

Change
lifestyle

The more the lifestyle changes, the more
more stress you are exposed to
and the more likely it is
you have a disease.Just imagine,
how life changes when you first
go to college!

When you were in school, you lived at home,
under the care of parents, and, most likely,
you didn’t have to work. You had
a lot of free time you
spent on meetings with friends, work
around the house and rest. There were frequent situations
when someone could wash for you,
cook food and refuel
car. Food mysteriously appeared
in the refrigerator and in kitchen cabinets, and
dust from furniture and floors intermittently
disappeared.

Although many high school students work
and do household chores like
usually school years are not troublesome
it’s time. In college, however, the situation
is changing radically. Necessary
time to go to the store, cook
food, clean, wash and make big
number of other small cases. Many
for the first time students are faced with the fact
which they haven’t done before.
Moreover, no one asks them,
did they do their homework. They must themselves
have time to do tasks along with others
deeds.

■ However, on top of that,
and other changes dictated by
student life. Need to find
apartment or choose a hostel.
Friends of their own appear and
opposite sexes. Assignments are given
huge and it seems like no time
not enough for them. The atmosphere is permeated
fear not to cope.

Students face more
global complexities and challenges in
it’s

time.

1. Achieving emotional independence
from the family.

Despite
for the fact that during the period of college
stress is very strong, most students
convinced that the ending is worth all the costs.
What do you think?

2. Selection and preparation
to professional activity.

3. Execution
commitment and preparation of family
life.

4. Development
ethical system [7].

To overcome
these transient difficulties, to the student
it is necessary to master new roles and
modify old ones, as a result
what they can also experience
stress.Researchers observing
students and their stressors noticed
that “the popularity of students enjoying
a leisurely and stress-free life,
very noticeable ”[8].

Given these
changes and the effect of stress on the immune
system, it is not surprising that epidemics
flu and mononucleosis outbreaks are enough
often found in student
townships. Of course, in the neighboring quarters
it is very much felt. We are also not
it should be surprising that suicide –
the second most common reason
deaths among students (the first is
accidents).

Ratings

Trouble
caused by evaluations are well reflected
in an old story about a professor who
collected sheets with test papers
and threw them down the stairs and then
delivered L
90,010 to those whose
work fell to the first step, V
– to those whose
works fell to the second, etc. Students
are forced to receive grades, and professors
forced to put them. Unfortunately, both
and others are too serious about it
relate. The goal of students becomes
getting a good grade, not an acquisition
knowledge.The goal of the professors is the department
excellent students from good students, not training
as such. Here, of course, there are some
exceptions. However, I think anyone
who has anything to do with
campuses, knows that
the evaluations are of great importance.

Students even
self-esteem may depend on grades.
For example: “I’m probably stupid, since
failed English. ” This is instead
to tell yourself; “Eh, I guess I
did not prepare well enough and for a long time.
I will consider it next time! ”

However, let’s not
let us deceive ourselves.Evaluations
very important. They are important for those who want
graduate, or for those who know
where will work in the future. They
are also important for the university, which
wants his graduates to be
competent and well educated.
Grades are used to screen out those who
does not meet the requirements of the educational
institutions. However, I have seen students
whose health has fallen due to
concerns about estimates. They were throwing
playing sports, they didn’t have time,
to cook yourself a normal
food, or were they just “night owls”
which you can easily determine
on bags under the eyes.Some students
were so responsible for this
sense that they did not have
social life – they have always learned.

Academic
congestion

Close to the problem
grades are a problem of academic
congestion
Academic
congestion is a condition caused by
excess of items or their increased
complexity.

In today’s
a society oriented towards goals and
always in a hurry, the more you can
done in a short amount of time,
all the better.As a result, people run
in life and feel very little. They
achieve much but cannot enjoy
the way they go to their goals.

Academic
congestion from the same area. If
I would be given a dollar for each
student who after graduation
would say: “It’s a pity that I could not listen to
more items I like ”
or “It’s a pity that I spent so little time
study “or” It would be better if we had less
subjects, but I could study
I need more details “, then on
today I would be rich.Striving to graduate from university as
possible in a shorter time, too
many overload themselves and pay the price
own health, psyche, loss
social contacts and academic performance
too. They can get sick, their emotions
threaten to break out, they do not have
time for friends, and visiting many
lectures, they acquire little knowledge. V
in this case, the more, the less.

Friendship

Parting with
old friends and meeting new
is often a source of stress
in student life.Will i like
people? Will I find someone with
similar interests? How about a relationship
with girls or young people?
Will I get a date? All these questions
very worried about students. With the old
friends, everything is already clear – it has long been clear,
how much and what to whom you can tell.
Since in the process of friendship, people must
share your experiences, then
for new friends you need a verification
period to find out how much
you can open up with this person.

Fill in the following
below is a questionnaire regarding friendship and
dating.

Friendship
and dating

Imagine
one of your friends and one of
close friends. First circle the numbers
Hex points that you are discussing in
private conversation with a friend. Then circle
in a circle those topics that you are discussing
with a friend.

1. Did I go
someday not to their church (2.85).

2. How many children
I will have when I get married (get married)
(5.91).

3. How often do I
would like to have sex (10.02).

4. I would like
live in an apartment or in a separate house,
when I get married (get married) (3.09).

5. What
contraception I will
enjoy in marriage (9.31).

6. What am I doing
to attract the one I like
of the opposite sex
(8.45).

7. How often do I
making dates (5.28).

8. When I lie
your girlfriend or your boyfriend
a person (8.56).

9. My feelings when
talking about sex with friends (7.00).10.
How would I feel (or
really felt) if

saw that the father
beats the mother (9.50). I. Degree of independence
from family rules while living in a family
(5.39).

12. How often is my
the family gets together (2.89).

13. Which of
relatives (aunts, uncles, etc.)
my favorite is and
why
(5.83).

14. What do I think of
old age (6.36).

15. Parts of the body
which I am most ashamed of (8.88).

16. How do I feel
when I borrow money (4.75).

17. Real
need for money (terrible debts,
necessary or desirable large
purchases) (6.88).

18. How much do I spend
on clothes (7,17).

19. Laws that
would like to see in action (3.08).

20. Did I cry
someday being an adult (oh) if
I was sad (8.94).

21. Is it strong for me
makes me angry when others rush me (5.33).

22.What animals
make me nervous (3.44).

23. Is it easy to hurt
my feelings (9.37).

24. What am I more
I’m afraid of everything (7.29).

25. What am I in
really think about people with
which or for which I work
(7.29).

26. Am I doing
something I don’t want to show to others
(8.85).

The degree of candor
reflected in numbers in parentheses opposite
each statement. Contact intimacy
can be calculated by adding these numbers and
divided by the number of circled
in a circle of provisions.For example, you have circled
in the circle of position numbers 1, 4, 12, 19 and 22
for a friend. There are five of them – this is the one
the amount of information you are ready
make public, and 3.07 (2.85 + 3.09 + 2.89 + 3.08 + 3.44 =
15.35 / 5) – an indicator of contact intimacy,
in this case, not very high .

How can you
see according to the results of the questionnaire,
self-disclosure is vital
component of friendship. Without significant
self-disclosure your relationship will remain
at the level of acquaintance. Although acquaintances and
help to overcome loneliness, they
cannot support as much as a friend whose
participation, as we know, reduces stress.

Love

Leaving the family and
friends at home, many students start
search for new love relationships. but
this relationship itself can become
sources of stress. New relationship
require new rules and standards. How
often will we see each other? How often do we
will we call up? Where are we going?
Who will pay? Whose company are we
shall we enter?

Moreover, quite often
it happens that a relationship is struck
between two different people. To clarify
at this point fill out John’s questionnaire
Li

“Colors of Love”.If now you have
such a relationship, perhaps your beloved
will also want to fill it.

To determine your type of love
answer questions about
your boyfriend, girl,
spouse, spouse and so on:

B – always; O – usually; R – rarely; H –
never.

1. You have a clear image of the desired
partner.

2. You had a strong emotional
reaction when you saw him (her) for the first time.

3. You almost always think about her
(German).

4. You crave to see him or her every
day.

5. You discuss plans for the future, and
also a wide range of what you
interested in and what you feel.

–
Hey baby, now that we entered
to college, how about love and dating?

6. Tactile, sensory contact is very
important for relationships.

7. Intimate relationships began soon
after meeting.

8. Success in love means more to you,
than success in other areas of life.

9. You want to love for the sensation
security.

10. You try to show more feeling.
and understanding.

11. Would think that this is the first love.

12. You suffer from neglect or
rudeness on her or his part.

13. You arbitrarily change the frequency of your
meetings.

14. You limit conversations and
showing feelings with him or her.

15. If a break is coming, you prefer
leave a person yourself, rather than be
abandoned (oh).

16. You “sit on several chairs * –
you always have a few lovers
in you people.

17. You are more interested in pleasure,
not emotional closeness.

18. You feel the need to love.
someone you’re used to.

19. Are you sure that only time will tell
whether this love is true or not.

20. You don’t believe that true love is
comes suddenly and abruptly.

Researchers have identified four types
love: eros, ludus, storge and mania.If
you answered always or usually on
questions 1-8 are probably your type of love. –
Eros. If you answered correctly or usually to questions 3-4 and 8-12, your type
love is like a mania. If you answered correctly or usually for 13-17 questions
and rarely or never – for everything
the rest, your type of love is ludus. And if
you answered is correct or usually on
questions 17-20, and for the rest – never
or is rare, is your style of love –
storge.

Erotic love (eros) – passionate
all-encompassing love. The heart is beating
there is a pulsation in the stomach area,
breathing becomes intermittent,
when two erotic
lover. Ludus – playful, flirting
love. However, it is short and
usually just fun. How
usually with several partners
straightaway. Storge – calm, friendly
love. People prone to this type
love, love strongly, their goal is marriage
and creating a family. Manic love
(mania) is a combination of eros and
ludus.The need for passion in such
people are not satiable. They often experience
irrational pleasure, then
sharply slide into depression and
anxiety and outbursts of violent jealousy.
Manic attachments are rare
develop into long-term love.

Imagine the relationship between
human and storgic partners.
One plays and does not intend to cross
to a long-term personal relationship, and the other
thinks about marriage and children. Love relationship
on college campuses can become
a source of intense stress due to
mismatch and lack of understanding
between different types.

What’s your style? If now you have
favorite, do your styles match?
Considering that styles can overflow
time to change how you think when
may your current style change?
Do you want this change or not? How
and in the case of other aspects of life,
you can control type

relationships
and separate those that suit you from
those that will be a source for you
stress. Why don’t you ask
the subject of your romantic
interest to fill out this questionnaire and not
see how you fit
each other until things get too
far?

Sex

One of the tasks
which I give to students attending my
stress management classes, –
it’s stressor logging, with
they face.How
usually a few girls and women
talk about the pressure they
exposed from both girlfriends and
their young people when joining
sexual contact. Here it comes
about the hostel and about the women’s community.
Although no man has ever spoken
about such stressors, I am sure that
coercion to go sexual
relationships are also relevant for men,
as for women. Otherwise why are young
people are forced to exaggerate their
sexual experience or talk about pleasant,
a relaxing evening like a Roman
orgies? I’m sure men are just less
tend to admit what pressure is
is stressful for them.

Describing this
stressor, the older generation talks about
students as promiscuous,
an irresponsible group of scammers and
just put up with them because they are young
and soon life will teach them everything. but
at the age of nineteen, many
the girls never entered
sexual contact, although they are prone to
exaggerate your sexual experience
in front of comrades.

To check,
what do you know about sexuality and sexual
the behavior of their comrades, and
how many wrong beliefs do you have
about this and how they level up
stress, answer the following
questions.

Answer options:
Not really.

1. By the time
college admissions almost everything
the students tried to masturbate.

2. Practically
all college students are already a few
have had sexual intercourse.

3. Masturbation –
this is a habit of young people, it goes away with
age.

4. Any sexual
actions with consent of adults are legal.

5. “Safe
sex “helps to avoid pregnancy
and diseases.

6. Masturbation
can lead to illness or psychological
problems.

7. Sexy
fantasy is the desire to enter into
sexual contact.

8. Oral-genital
sex is a perversion, it is not normal.

All of the above
the statements are false. Let’s get them in more detail
consider.

1. Most
researchers found that
approximately 90% of men and 60% of women
sometimes masturbate. Others
in words, approximately 10% of men and 40%
women have never masturbated. V
major sex life study
in America Laumann
and colleagues
found that both men and women
masturbate; 85% of men and 45% of women
start masturbating a year before
college admissions [9].

2. Forty six
percent of 15-19 year olds never
have not had sexual intercourse, and
11% of 20-24 year olds also never
have not had a sexual relationship. 22%
20-24 year olds had only
one sexual partner, 13% –
only two. If you add it all, then
it turns out that almost half
(46%) 20-24-year-olds have had two in their lives
and less sexual partners [10]. So
way, not everyone is doing “this”, but
if they do, then not necessarily with
by all the students in town.

3. Masturbation
is part of a person’s life. Whatever
from reasons – lack of sexual
partner, pregnancy, partner illness
or just having fun
masturbation is done by adults of all
ages.

4. There are
sodomistic laws in some states,
specific types
sexual behavior applicable
even to those who practice these types
sex without witnesses. Oral-genital
sex, anal sex and homosexual
contacts are usually prohibited
species.However, the intercourse of two people is not
married in some states
is also illegal.

5. We will discuss
for short sexually transmitted diseases
by, and in particular AIDS. At this
moment you need to know that
there is no safe sex.
Whenever intercourse occurs, always
there is a risk of pregnancy (not
there are 100%
ways
birth control) and transmission
a particular disease. but
there are ways to “secure *
sex, that is, to reduce the risk of disease
or pregnancy, for example using
condom.

6. Experts
claim that the only danger
that masturbation brings with it,
are psychological phenomena –
guilt, shame, or embarrassment
about this question. If people knew
how common is masturbation,
that she does not interfere with normal relationships
and does not affect sexual
activity, as well as the fact that it occurs
throughout life (decreases
only frequency), then maybe it is not
would cause guilt and other negative
feelings and would not be harmful at all.

7. What you are
fantasizing about something, not necessarily
means that you strive to realize
this fantasy. For example, if you are angry
on the professor, you can dream about
how to pierce tires on his or her
car. However, most of us do not
will do it, knowing that we will
caught (at least hopefully
that my students reading this will agree
with me). Likewise sexy
fantasies may or may not be what
we want to experience in reality. We are not
must feel guilty or embarrassed
for your sexual thoughts; This will
only harm us.However, we must bear
responsibility for their sexual
behavior.

8. Many men
and women have oral sex.
Results of the national survey,
conducted by Michael and his colleagues,
showed that 77% of men and 68% of women
had oral sex with a partner,
and 79% of men and 73% of women received oral
caress’ from

partner [11]. If
for anyone oral-genital sex
is a perversion, it is only a question
individual values.but
given its prevalence, it is unlikely
whether it can be considered abnormal.

Surprised you this
information? If so, don’t worry.
You probably have a good environment,
if more of your fellow students
share these myths about sex. Considering
these misunderstandings, you can determine
how much you “could become” more
sexually active, but at the same time
the pressure would increase. This pressure
comes from outside and from within you. Such
stress could lead to
stress that would affect your
health, assessments and interpersonal
relationship.Fortunately, more realistic
their classmates’ perception of sex
will help you not to perceive yourself as
a person with deviations in
sexual behavior that will help you
cope with the pressure
sexual activity, regardless of
your sexual experience. (Remember
that in any case you are among
many other students.)

AIDS

There is a problem,
common both inside and outside
campuses, and concerns
she is a disease transmitted by
sexual contacts, and in particular
acquired immunodeficiency syndrome
(AIDS).This section describes the reasons
treatment and prevention
AIDS disease, with the hope that these
knowledge will help reduce stress levels,
related to sexual life,
and also to prevent contracting AIDS.

Acquired syndrome
immunodeficiency is triggered by a virus
human immunodeficiency (HIV). AIDS
causes a decrease in efficiency
immune system activity, and
therefore, any accidental infection can
lead to death. According to the Center
disease control { Centers
for
Disease
Control ),
in 1996
over 375,000 Americans have died of AIDS.In 1998, another 46 were recorded
247 cases of AIDS [12].

AIDS has not yet
there are medications, although some
funds can slow down the action
virus and prolong human life with this
disease. Most effective
the drug is acitothymidine (ACT),
used in combination with others
drugs such as protease inhibitors
(this is called combined
treatment or “medicinal cocktail”).

HIV is transmitted
through body fluids such as blood and
sperm.High-risk groups
are homosexuals, drug addicts,
drug users
intravenously, and children born to women,
in whose blood there is this virus. but
health services are more likely to address
attention to behavior
high
degree of risk than group
90,010 risk, so
as belonging to a group is intangible
– it leads to AIDS
what you do,
not a group,
to which you belong. If you have
one needle for all (as happens with
infected drug addicts) if you
doing oral or genital
sex without condoms or anal
having sex even using
condom or if you have a lot
sexual partners, you are more
are susceptible to AIDS than
if you didn’t do all this and
would have so many
partners.You should know that AIDS is not
spread –

given by random
way, that is, it is not transmitted through
touching an AIDS patient,
using the same cutlery,
swimming in one pool, training
in the same class, mosquito bites or kisses
[13]. You also cannot get AIDS,
donating blood; since 1985 blood supply
adjusted so that the transmission of AIDS
in this way is highly unlikely.
AIDS is believed to be a disease
sexually transmitted disease, however
it can be transmitted by others
ways (for example, if the doctor had
accidental contact with blood in which
there is HIV).

To bring down
AIDS distress, do
everything to reduce the risk of disease.
The best way in this case would be
abstinence from sex: oral,
coitus and anal. If it doesn’t suit you
this option, next option
there may be a monogamous relationship with
who are not sick with AIDS. The problem is
how to determine if a person is sick
or not. AIDS test really
detects the presence of antibodies that
appear when you come into contact with HIV.
Since the test may not catch the presence
antibodies for six or eight
months after their appearance, then even if
negative result
on a certain day there is a chance
that a person may have a virus.What
experts say it is true: if you
sleep with someone, then you sleep with the previous one
sexual partner and with a previous
partner of your partner’s partner.
Anyway, having sex
use a latex condom and
not from animal skin (e.g. leather
lamb), because in such condoms
there may be too many pores.

Unfortunately, many
students do not use condoms
or use them occasionally, even
if they come into contact fraught with
them HIV infection.Studying the sexual
the life of American teenage boys
at the age of 15-19 [14], it was found that
that two thirds of them during the last
sexual intercourse used
condoms. Although compared to
previous years, this is progress, one
a third still do not use
condoms. In another study
sexually active women found out
that condoms are used
minimum: as a method of birth control:
condoms were used by 24%
18-19 year olds, 15% 20-24 year olds and 14% 25-29 year olds
[fifteen].It’s over, many women don’t
using condoms
other methods of contraception. but
they could not better protect themselves from HIV and
other sexually transmitted diseases
way than using a condom. TO
besides, there is an alarming amount
young women who do not use
no method of contraception. Picchino
and Mosher found that 7% of 15-19 year olds, 6%
20-24 year olds and 5% of 25-29 year olds do not use
contraceptive methods, although in recent
three months were active sexual
life [16].

Approximately
16% of AIDS cases occur
between the ages of 20 and 29 [17], and experts
are convinced that people of the age
for about 20 years, the infection occurred in
adolescence or during the period
student body. Studying HIV infection
on college campuses showed that
5 people per 1000 students are infected with AIDS
[1.8]. In the general population, AIDS is currently
moment is ninth
prevalence of cause of death
American women and aged men
15 to 24 years old and the fifth most common
among those who are from 25 to 44 years old [19].

Others
sexually transmitted diseases
(STD)

It should be noted,
that AIDS is just one of the diseases
transmitting fields –
by (STD),
posing a threat to health. Syphilis,
gonorrhea, chlamydia, genital
infections,
genital herpes and pelvic inflammation
also require our attention. Many
of the methods of contraception already discussed
against AIDS are also effective in protecting
from other STDs.

The proposed
information can help you protect yourself
from AIDS and other diseases,
sexually transmitted diseases.it’s one
from examples when the internal locus
control can save your life! Remember
about it and AIDS will become less for you
stressor.

Violence

If the threat
encountering a disease transmissible
sexually, for example, with AIDS,
insufficient stressor for you, then
imagine what feelings are raging,
if sex is rejected and the person forces
to him a partner. This is what is often
takes place on college campuses.
Often a guy tempts a girl to have sex
on a date: “She said no,
but I knew that she wanted it.It’s almost not compulsion. ”

However, this is VIOLENCE!
If someone is forced to be sexually
actions, according to the law it is regarded
like violence. Violence
acquaintances, then
there is a compulsion to have sex with friends
a person (for example, on a date),
most common among
students, especially newcomers
any age group. Each
the fourth woman is a victim
violence; 84% of their opponents were partners
or just acquaintances. Every fourth
man admits sexual aggression
to women.Women victims
sexual abuse felt
shame, guilt, betrayal and fear.
Psychological consequences can be
terrible and quite lengthy. Way
communicating with other men after
this also changes in women.
Sexual abuse is a serious thing
and him
must be prevented.

Association for
health care in American colleges
( American
College
Health
Association )
recommends
the following ways to prevent
dating violence.

Think. Think
how you react to social
pressure, and ask yourself:

• What role
playing sex in my life?

• What role am I
would like him to play?

• Like alcohol
influences my decision making?

• How do I find out about
someone’s desires and limitations?

• How do I express
myself?

Challenge
myths and stereotypes. Chat
with those friends who are exposed
violence and do not understand it, who accepts
take on sexual and gender roles,
involving forced sex
or soldering to avoid failure.Talk to them and give each other
the ability to be assertive,
respected, honest and caring.

Communicate
efficiently. Say
Yes or no may be difficult, but it is
important. Insecure or apologetic
the behavior carries a mixed message. Another
won’t know how you feel if you
you will not tell about it.

Trust your
instincts. Even
if you cannot explain something,
remember that you have the right to trust
to your own feelings and to do so,
to be respected.Tell your
partner that you do not want – if
really don’t want to join
into an intimate relationship, and insist
on your decision. Listen
carefully,
what the other says, you get mixed
messages? Do you understand him or her? If
no, clarify the situation – ask
question.

Ask, a
don’t assume. Talk to your
partner about what you like to do
together.

Remember: effective
and assertive communication doesn’t always work.Sometimes people just don’t listen and don’t
hear you. However, NO ONE DESERVES
VIOLENCE! [twenty].

Also, avoid
excessive alcohol consumption
and other drugs that
may affect your ability
make decisions. Health Association
American colleges reminds
what is normal sexual
contact needs a sober conversation
without suggestions or threats. In

many states have
laws recognizing that a person is
intoxicated
incapable of sexual intercourse.

In some
colleges have manuals to help
reduce the risk of dating violence.
The most controversial of these is the manual
Antioch College. In Antioch from
students require verbal permission
for sexual interaction. They
must ask permission to kiss
partner, touch him or
her, ask if they can sleep together
etc. The permission must be
explicit. Without verbal permission
student (s) is threatened with violence
on a date. The goal here is
prevention of misunderstandings, then
there is something that the student does not understand “no”
like yeah”.Some opponents respond
about it as stupidity at best,
and at worst – as a violation of the law
on personal life. What do you think of the rules
in Antioch? We would like to introduce the same in
your educational institution?

Shyness

Since the arrival
going to college is new experiences, new
people, it is not surprising that many
feel and behave insecure.
Shyness

To
cope with stressors, you can

get
help.Consult your

teacher
or contact your local

center
health

can be huge
stressor for individual students, but
it can be effectively dealt with.

• Be shy
– means to be afraid of people, especially those
which represent an emotional
threat, namely: strangers, because it
new and unknown people; authorities,
because they have power; representatives of
of the opposite sex who are
potential applicants for loved ones
relationship.

• Shyness
can be an obstacle, and such
as heavy as any physical, and can
lead to serious consequences.

• Because of
shyness difficult to meet
new people, make friends or
just enjoy life.

• She bothers you
defend their rights, express
own opinion and share your
thoughts.

• Shyness
prevents others from appreciating your potential.

• She provokes
excessive activation of self-awareness and
concern

own
reactions.

• Shyness
complicates the process of objective thinking
and effective communication.

• Such negative
feelings like depression, anxiety and
loneliness –

typical satellites
shyness [21].

College students
may be stressed for a reason
his shyness in front of
professors, club leaders or those
who they would like to date.
Shyness is uncomfortable and, as already
mentioned above, has different
Negative consequences.

Jealousy

Students have to
make new friends both your own and
and the opposite sex. This process
poses a threat to it (“What,
if they don’t want to be friends with me? ”),
takes risk, takes time and wastes
a lot of strength. After you’re with it all
cope, difficulties recede into
background. We know who we go with
somewhere you can rely on and
who will love us. It is clear that we
should value friendship and protect it from
various threats.Even if the threat
imaginary, not real, maybe
jealousy arise.

Jealousy –
ego fear of losing anything, be it
loved one, friend, status or
power. It includes two components: 1)
a feeling of offended pride and 2) a feeling
that our rights are being encroached upon [22]. We
we respond to jealousy with ego defenses,
for example arguing with friends or even
conflicting with them, or trying
improve relationships. Of course the second
preferred option,

Jealousy is a stressor
to which the
many students.She is stressful
character and when we are jealous, and
when they are jealous of us.

Gap
relations

Sometimes jealousy
becomes so strong that
the relationship is broken. Sometimes relationships
collapse due to the fact that partners are too
different (he likes sports, she likes theater),
or because they expect from the relationship
different (he sklo-

nen to flirt, she
– to a serious relationship). Because
junior students are at that stage
life when experiments are carried out
with a choice of different types of relationships,
it is not surprising that many relationships are not
grow into permanent.Young students
breaks in relations often occur in
learning process, and they can be
very heavy.

The hardest
are going through those breaks. who is a lot
invested in them, and the partner destroyed
relationships (that is, those who are abandoned), those who
whose partners are interested in others
relationships and have the opportunity
turn them on, and those who are most afraid
be abandoned [23]. Because the
most breaks occur without
mutual agreement [24], and we have already understood
that stress control
reduces stress, it is clear why the gap
relationships mainly affect
the one they left.

I

Breaks
are severe, especially

for
those who do not want to graduate

relations

Students
older age

Many students
not 20 years old. More and more students
and more older people appear
age. These are the ones who served in the army,
had a career or family or
postponed training for some reason.
When all other problems are settled
these people go to college. More than 40%
American student alumni
or senior students – persons over 25
years, of which only 37% are 25 years old [25].I have on
home, Maryland, student population
will grow very strongly by 2000. V
as a result, the size of the audience will increase
and the number of students will increase,
students on the Internet [26]. This
the trend applies to all
states. Senior students are affected by
the same stressors as on the younger ones: grades,
overload, jealousy and breakups. but
they are also affected by specific
stressors. We will briefly discuss the following
of which: combining career and education,
competition between family and education,
doubt ability good
go to college.

Career
and training

It was 1964 and I
taught at high school in New York
City. There were students from Harlem
and their problems were foreign to me. But still
I was worried about having to answer
their needs to the extent that I
could, and help them improve the quality of their
life. In other words, I was busy with my
work. However when it ended
school day, I had to race in
metro to catch the train to another
New York area where I needed
hand over student debts to
get a specialty of a teacher.My classes ended approximately
at nine thirty in the evening and then I was running
on the subway to catch the train and return
to my apartment in Brooklyn.

This situation is not unique. Now,
when i teach on campus,
I see that many are experiencing the same as
and I then. For example, I am reminded of
one student who must
was to be in Europe from Wednesday to Saturday,
she was a flight attendant and attended lectures
on Saturdays, Mondays and Tuesdays.
The rest also had professions that
they were betrayed – my students were
social workers, accountants,
sometimes police officers came across,
and they all went to college.Need
can successfully cope with work
cause stress, and the same can
to say about the desire to study well.
However, if with all these stressors
you can cope alone, then in
cumulatively, they can lead to
overload. As a result, it may develop
disease.

Family
and school

Many students not only work, but
and have a family. Many students asked
what to do after work. If necessary
to study a courseworker? Prepare to
exams? Read the material for the next
week? Or else they need to play with
their children and spend time with
spouse? Will relatives understand
that they are not visited due to workload
classes?

The spouse must be exclusively
understanding (s) to hold
student responsible for
family and work.It’s very exhausting to have
so many things to do every day. This creates
stress and can damage your health.
A spouse who can give
children have more time when it is not
the learning parent can do,
which (ah) can take over a little
more household chores and which is always
will support and listen, can successfully
help manage stress and
prevent the student from getting sick.

Don’t forget about funding
learning! Adult students who
it is necessary to provide for the family, it is necessary to decide
whether they are able to pay tuition fees.There must be an opportunity – either increased
income, or an improvement in lifestyle that
appears during work that requires
little and enjoyable.
However, sometimes financial
a sacrifice from a student and his family to
studying time. This sacrifice is easier to make
if the whole family believes in expediency
learning and is ready to sacrifice some
convenience to achieve a distant
goals. If adult students have to
justify the cost for a long time
learning or family sacrifice forces
him or her feel guilty,
learning stress only
will intensify.

Uncertainty
in itself

Some colleges admit
that recovered students are
those who have missed several years of study
and returned, and the older students, for the first time
who have started training have a huge
the amount of doubt about your ability
do well with learning. For
such students are offered consulting
programs. These self-doubts are understandable
since in our society learning
associated with youth. How can I
compare with young, energetic
people? How can I study well, because
am i still working? How can I visit
lectures, because I need to give
family time? How can I conduct
as much time in the library as
living on campus
guys? I have no opportunity to learn
from professors and often

consult them like students
on campus.I forgot how
study, I have not passed exams for a hundred years.
There are a lot of worries about adult students.

Representatives
minorities in the student environment

Minority students
face the same stressors
as the rest of the students. But in addition
there are also specific stressors to them.
One of the most obvious ones is
racism. Examining the impact of racism on
health of African American students,
Armstead and colleagues found that
“The response to racist incentives causes
increased blood pressure in black students
college… Racism occurring in
American society, can represent
a threat to the health of black townspeople ”
[27].

■ Racism also affects academic performance.
Research conducted at the university
Maryland [28], showed that estimates
Latinos students declined when
students experienced racist
discrimination. However, it has been observed
that Latinos students working in
the Minority Services Unit in
campus, coped better
with racism than the rest and their grades
were higher.If you are racist,
contact your consultants
campus.

Language can also be a stressor for
representatives of minorities. Imagine
what is it like to listen to lectures in a language that
you hardly understand! I never
I will stop admiring my
foreign classmates who
were in such a situation. Inhabitants
East and Latinos can come from
different countries, and English can be
their second language. Fortunately, in many
colleges have help services for such
students.They are usually helped with term papers,
early delivery and help to use
the university library.

Another stressor for reps
minorities could be a form of
classes. For example, some activities
can be conducted in the form of a discussion and
confrontation of opposing points
vision. Here may be exposed
threatened valuable in many cultures
courtesy and respect for others. More
when the class needs
adapt to different styles
training for minorities,
often it all comes down to generalization and
conclusions about intellectual
the abilities of these students.Students
suffer much more from stereotypical
conclusions about them than from insufficient
flexibility of the teacher.

In addition, the need to study well,
based on the requirements of the family, may
also be stressful for students from
minorities. This need can
come from cultural property
education or may be associated
with the fact that this student is the first
a child in a family who went to study.
In any case, families support children,
college students.

These are not the only stressful situations
faced by representatives
minorities in college.Some of them
in high school were
majority. Now they need
adjust to minority status,
and it is very difficult [29]. Other students
may not be suitable role-playing
college models that you can
navigate and not lose heart.
Minority interests are still bad
represented in faculties and in
university administrations.

Despite the listed stressors,
exposed to
90,013 representatives of 90,014 minorities in college,
many of them achieve notable
specialists in training.If you are a representative
minorities in your town, then you
you can direct all your strength to
to be the best at school. Ask
your supervisor to help you,
contact the consultation center
or a cent]) health in your town or
look for help in any organization
its university doing
the problem of minorities.

Impacts

Exposures Help Reduce Stress
both young and older
students. Impacts can
produced for a life situation,
perception, emotional and physical
condition.

Impact
for a life situation

College students are exposed to
attack of new life situations. To
prevent the emergence of difficulties,
try not to be affected by
with the same intensity others
stressors. Since many life
change provoke stronger
stress, then going to college is not
you need to combine the device for work,
the birth of a child or the breakup of old
relationships. I suspected for a long time that
a large number of deductions from
college is more associated with stress, and
not with academic performance.If we believe
that most students go to
college, leave their families and friends,
make new ones, accept new ones
commitment and starts life in a new
city, it is not surprising that all
such changes are for them
stress. With this in mind, you can do
two meaningful assumptions: 1) in
high school should be taught
stress management; 2) in progress
college admissions have to offer
stress management workshops for
applicants. They already appear, but in
insufficient quantity.Graduates
schools not only go to college;
they can get into the army, get a job
to work, and some – to get
family. No matter what happens
after school, the life of indigenous graduates
the way changes. They need help
in the form of knowledge and management skills
stress.

You can influence the situation with
by establishing new friendships
relationships. Than with more
people you will meet, the more
the likelihood that you will find new
friends. Joining clubs, participation
in parties :, going to discos,
working with other students to improve
living conditions in the town are good
ways to meet other people.However, remember that the goal is
improving your health, psychological
and physical, so no need to study
those that do harm, only to
to become part of the group. I was talking
with several students who
having problems with alcohol because
that “all * their friends were spending time
drinking alcohol outside the student
town. Having considered the situation in more detail,
we found that not “all”
participate in binges and that friendship is possible
support with those who drink, but not for
to get drunk.When students
realized that it was they, and not their friends,
responsible for their drunkenness, they became
better control of consumption
alcohol.

To deal with stressors
embarrassment and uncertainty
in yourself, try the following.
Experts give advice on the problem
Shyness and Doctor Clinic
Stanford’s shyness
university [30].

1. Recognize your strengths and weaknesses
parties and set goals in accordance
with them.

2.Determine what you believe in that
appreciate who you want to be.
Dig into your library and
pick up books and also compose
idea of ​​what psychological
resources to help you come
to the goal you have.

3. Learn your roots. Looking back in
past, look for ways and solutions that
led you to where you are now. Try
understand and forgive those who have caused you
pain and didn’t help when I could. Forgive yourself
sins, mistakes, failures of the past.Forever and ever
say goodbye to bad memories
about myself, separating from them what can
benefit you. Bad past
lives in you only as long as you
let him do it. Immediately
prepare an eviction document.
Free up rooms for memories
about past successes, even if they are few.

4. Wines and shame limit your
progress towards the set goals. Not
let yourself drown in them.

Alcohol
is often the solution to all problems.However, when he finishes his
action, problems tend to
aggravated

5. Consider
your behavior through the prism of the physical,
social, economic and
political aspects of your current
situation, and not through the prism of your
personality 90,009 defects.

6. Remind yourself
that there is always an alternative view
for any event “Reality” is not
more than a common value shared by
people by agreement so as not
confused in concepts, but each
she is her own It will give you the opportunity to become
more tolerant in the interpretation of motives
other people and more objective when
interpretation of what may be
an unpleasant event for you.

7. Never
talk bad about yourself; especially
never call yourself stupid
“Ugly”, “uncreative”, “loser”,
“Incorrigible”.

8. Don’t let
others criticize you
as a person;
only your separate
actions are open
for evaluation and they can be improved,
accept this feedback from
grateful if she helps you.

9. Remember that
sometimes failures and disappointments are
a gift from above who tell you
that these goals were wrong for you, and not
worth the effort and what
subsequent, larger failure may be
prevented.

10. Don’t put up with
people with whom you are uncomfortable,
reject work and situations in which
feel bad. If you can not
change yourself or them to feel yourself
better, walk away or pass by. A life
too short to waste on
failures.

11. Take time
relaxation, meditation, so that
listen to yourself, enjoy the fact
what do you like to do alone. So
way you can find contact with
yourself.

12. Try
be a social animal.Enjoy
feeling transmitted by other energy,
the uniqueness and diversity of their
brothers and sisters. Imagine what they are
may be afraid or wary and how
you could help them. Decide what you
need from them and what you can offer
them. And then let them know that you are ready
share with them.

13. Stop
protect your ego so much; it is stronger
and more stable than you think. It can
give a roll, but never break. Let be
better it hurts because of any
emotionally important events that
did not happen as desired, than
Will “stall” due to emotional isolation.

14. Put
long-term goals in life and define
tactical. Define real
ways to achieve them. Regularly
evaluate your progress and be the first
praise yourself. No need to be over the top
modest alone with himself – no one
hear you brag.

15. You are not easy
an object with which something happens
bad, dwelling in a passive
hope like a garden slug who
hopes that no one will step on it.
You are the pinnacle of long-term evolution of species,
a parent’s dream, you are made in the image
God.You are a unique person who is
active actor in their
life. You can change

direction of all
your life at any time. If you are sure
in oneself, obstacles become
challenges, and challenges go into victories.
Shyness
retreats because instead of
worry about how to live your
life, you forget about yourself, actively
joining life.

Concerning
jealousy, then Walster and Walster recommend
take the next steps to
elimination [31].In the first step, you must
identify what makes you jealous.
Key question: what caused
jealousy? As we discussed earlier,
you are probably afraid of losing something
(e.g. love, self-respect,
quality, status, or power). On the second
step you should adequately look at
jealousy. Is it so awful that your friend
interested in someone else? Rational
is your jealousy? What’s the difference between
desire to have
by this person
and the desire for this person to love
you? Valid
will you be very worried if
will you lose this person’s love? Or
you just don’t
I would like to?

Finally, you can
make a contract with another person.This contract will help you less
jealous but he shouldn’t be ingot
limit the other. Probably not fair
in relation to another to demand dinner
only together. But the lunch agreement
Tuesdays and Thursdays, on the other hand,
ensures that you spend your time
together, leaving time for meetings with
other people.

Here are other ways
impact on a stressful situation.

1. Reduce the number
courses you attend before
quantities so that there is no overload.

2. Improve
relationship with your beloved, so that
clarify expectations and come to
understanding.

3. The best way
going through a breakup is a new relationship.
Build relationships with others, and more
romantic.

4. To successfully
cope with family and academic
responsibilities, build a schedule.
Allocating a specific time for
training will enable you to cope with
work and not offend the family. When you have
there will be time for family, you will
confident that you are considering your needs
its members.

Influencing
life situation, do not forget about
available resources. You can
consult with the teacher,
ask student staff for help
health center, talk to your
curated or seek help from
district health department. These
and other sources of help helped
many of my students, and I am sure that
they will also help you. Help around
you, you only need to contact her.

Impact
on perception *

As already repeatedly
said in this book, stressful
the reaction is caused not only by themselves
circumstances, but also your perception
happening.In these ways
you can look at the stressors of student
life so that they begin to inflict on you
less harm.

1. To shyness
and jealousy became less threatening,
perceive them more realistically
the following questions will help: “What am I in
de-

real
I’m afraid?
How likely is this to happen?
And how bad will it be if it
will happen?”

2. Use
selective awareness to
focus on positive
aspects of student life.This is
the opportunity to learn new things, to meet
new people, prepare for the future
life, and find out how capable you are
occupy your thoughts, not how much it is
difficult and long or how long
you will not spend with your family or at work.

3. Breathe in the scent
roses – literally and figuratively. to me
like the sight and smell of our university
town. Winter or summer, spring or
autumn, trees, bushes, houses and paths
look nice. Sometimes I swerve
from the path to listen to the crunch of snow
underfoot, and sometimes I go up to the blooming
apple tree to breathe in its aroma.Maybe not everything is so in your town
wonderful, as in mine, or maybe
on the contrary, even better. Anyway
there is something on your territory that
will help you have a good time,
if you pay attention to it.

4. Analyzing your
responsibilities, you can come to the conclusion
that you are overloaded. but
if you organize the time correctly, you
perhaps you will all be in time. Only
collectively, they may appear
unbearable to you.

Impact
emotional state

Stressors
learning-related, like many
others can be controlled on
emotional level by practicing
relaxation techniques.I have
students who usually have very little
time (for example, working and family),
they say they can’t find forty
minutes a day for relaxation. I give it to him
I answer that if they do not have time, then
they especially need regular
relaxation. The paradox is
that those who constantly do not have time
need relaxation more than those
who has it. At the moment you
must understand that we always have
time; we just choose how it is
conduct. You can revisit it
use and set aside time for
relaxation.It’s up to you to decide!

Impact
physiological condition

Regular classes
sports will help you realize
stressful product. The body is ready for
physical actions, and physical
exercise will help you in a healthy way
realize this willingness.

Students in this
sense more fortunate, because they have
there is access to sports equipment.
They can join sports
teams to attend recovery
classes (usually they take place at noon
or in the evening) or to practice
independently (for example, run on
town paths or play
basketball).If given due consideration
stress management, then student
life may not be so stressful.
You are probably tired of reading this, but
how much student life will be for
you are a source of stress – to decide
only to you.

Take care
about his environment

Care
about study may be enough
stressful for students. In the end
after all, college prepares you for the future.
However, students are stressed
and not related to their studies. For correction
this situation in many student
health centers have been organized,

Sure,
these centers deal with such diseases,
like flu, measles, and other illnesses.But they also offer services related to
to the mental health of the townspeople.
There is a consultancy in my town
student assistance center,
who are in a “stressful situation”
because of relationships with others, your loved ones
or parents. I sent to this center
more than one student suffering from
death of a friend or relative. TO
unfortunately in college, as in any
other community, meet
violence and crime, that’s why we have
there are hotlines for questions
rape and counseling
sex program.

Interesting,
that many of these services are provided
students. There are volunteers
trained, effectively providing
help your companions. Such
the program is carefully supervised by our
community.

There is
is there a health center in your town? There is
Does it have similar programs? If
is, then maybe you could go
volunteer and participate in an advisory
or an educational program providing
help your companions. If such
there is no program in your town,
maybe you can organize it.

Conclusions

• College life
often has increased
stressful because it is necessary
adjust to drastic changes
in life. Student life implies
increased responsibility for their
life, making new friends, learning
and adaptation to the new environment
setting.

• Specific
stressors for students are
struggle for good academic performance, performance
huge homework, institution
new friends, resisting coercion
to sexual activity, prevention
violence, overcoming shyness,
fighting jealousy and breakups.

• Typical student
today is much older than typical
student of the past. Many of them
twenty five.

• Students over
older people are exposed
impact of their specific
stressors. They have to work, learn
and take care of the family.

• Students over
older people doubt their
ability to cope with learning,
do well and communicate with fellow students,
who are younger than them.

• Colleges should
offer training programs
stress management for students to
help them cope with change, with
they face upon admission
to college.

• To cope
with jealousy, identify what makes
jealous of you, look adequately at
your feelings and make a contract with
another person.

• Representatives
minorities face specific
stressors. Among them are racism, linguistic
barrier, form of occupation, contradicting
their cultural norms, the need
excel in teaching, minority status
and the lack of role models from which
you can take an example or from which you can
get help.

90,000 Student stress as a functional state

Too often student life is associated with fraternities,
various activities and entertainment.For many students, it seems
carefree and light. However, for others, this is just another change in
life to adapt to. Students are young so they can
experience many of the problems that young people have in common; but they can also be
and adults, in which case they already have too many responsibilities that
prevent them from enjoying their studies in college; they may have their own
problems that prevent them from focusing on their studies. Anyway,
going to college is stressful for many students.

There is ample evidence that chronic
stress is a companion of student life. Student stress
can interfere with learning (acquisition, application and processing of knowledge), which affects
academic performance. Academic difficulties, in turn, also
create discomfort, leading to increased overall stress. Some
researchers also found problems with finances, housing, security and
the weight of college students.

The student must overcome the difficulties of the transition period,
mastering new roles and changing old ones, which can also lead to stress.

The following psychologists worked on this problem: Walter Cannon, Hans Selye, Leonid Aleksandrovich Kitaev-Smyk, Yuri Viktorovich Shcherbatykh, David Myers, Yuri Iosifovich Aleksandrov, etc.

The essence of the concept of stress

In psychology, the concept of stress is considered from different points
vision.

Load is understood as pressure, pressure, voltage.

Stress is a non-specific (general) reaction of the body to
impact (physical or psychological), disrupting its homeostasis, and
the corresponding state of the nervous system of the body (or the whole body in
overall).A nonspecific reaction is a definite, always the same
a complex of physiological changes in a living organism in response to any
the requirement imposed on him, otherwise – a general adaptation syndrome
(so, stress is always present as long as the body is alive, there is no stress – there is no life).
The phenomenon of a non-specific reaction of the body to various harmful effects
called general adaptation syndrome or stress. This definition
stress was given by G. Selye.

Stress is also a state of a person in extreme
conditions, which manifests itself on the physiological, psychological and
behavioral levels.Extreme conditions are extremely strong
the influence of the environment, which is on the verge of tolerance and can
lead to adaptive disorders. Extreme factors (Kuznetsov A.G.) –
cause the maximum permissible changes in the body. We distinguish between the physical
physicochemical, social and psychological factors.

There is also such a definition of stress – a situation in
which a person experiences excessive demands.

Stress can be divided into two forms:

• favorable stress – eutostress,
• harmful stress – distress.

Most often, stress is understood as a reaction to a negative
the impact of the environment or external factors. For stress to take
the nature of eutostress, certain conditions must be present:

• Positive emotional background;
• Experience in solving similar problems in the past and
  positive outlook for the future;
• Approval of the actions of an individual from a social
  Wednesday;
• Availability of sufficient resources to
  to handle the stress.

The transition from stress to distress is possible in the absence of these
factors or in the presence of other factors, both objective and subjective:

• Emotional and cognitive factors:
  lack of necessary information, negative forecast of the situation, feeling
  helplessness in front of the created problem, etc .;
• Excessive stress strength exceeding capacity
  organism to adaptation;
• Excessive duration of stress leading to
  depletion of the adaptive resource.

Stress in student life

Student accent in teaching.

Student life is full of emergency and stressful situations
situations, so students often experience stress and neuropsychological stress.
Basically, students develop stress due to large information
overload, lack of systematic work during the semester and, mainly,
stress during class.

Emotional stress in students begins at least
at least 3-4 days before the lesson and continues throughout the lesson, even in
the calmest days.Emotional stress in the days between examinations
is a sign that the examination session is accompanied by a constant,
chronic stress. The consequence of such stress can be neurosis, that is
functional disease of the nervous system. Then it is mainly the nervous one who suffers.
system, its resources are depleted, forcing the body to work extremely
hard. What disrupts the functioning of the nervous system, leads to its failure and development
disease? It is believed that neurosis occurs when a person is
under stress.Neurosis is not a disease, but a kind
The “normal” response of a person under unusual stress conditions. Stress, in
in turn provoked by disputes, failures and other life events,
which psychiatrists call psychological trauma. The training period provides
significant influence on the formation of personality, therefore the problem of mental
student health is very relevant.

The problem of stress is complex and multifaceted. Stress in
the learning process must be regulated. This is the task of the students themselves and their
teachers, social educators, psychologists.Perhaps the ways to solve it
lie in the professional motivation of students and in the implementation of the foundations of healthy
lifestyle, learning, health technologies in the educational process.

At the psychological level, intensity and tension
modern life provokes the emergence of negative emotional
experiences and stressful reactions that can lead to the formation
expressed and prolonged stressful conditions.

For the modern student, as well as for any person in general,
stress is not a supernatural phenomenon, but a reaction to accumulated problems,
to the endless process of overcoming everyday difficulties.Stress can be
caused by factors related to the work and activities of the organization, or
events in a person’s personal life.

For a university student, the following
problems and difficulties:

• lack of sleep;
• laboratory work not included on time and
  unprotected;
• missed or incorrectly completed tasks;
• a large number of absenteeism in one subject;
• no term paper or projects in
  time required in discipline;
• insufficient knowledge of the subject;
• poor performance in any subject;
• overestimated or underestimated demand for a student,
  T.e. a task that must be completed in a given period of time;
• role conflict. It can occur in
  as a result of the differences between the norms of the informal group and the requirements of the formal
  organization (teacher). In this situation, the student can feel
  tension and anxiety because, on the one hand, he wants to be accepted
  in a group, but on the other hand, he must meet the requirements of the teacher;
• lack of interest in a subject or work,
  offered by the student;
• poor physical conditions (fluctuations in room
  temperature, poor lighting or excessive noise, etc.etc.).

Personal factors should not be ignored either. They can
treat illness of a family member, change of friends, conflicts with classmates and
other loved ones, moving, significant personal achievements, change
financial situation and other factors.

An Empirical Study of Learning Stress in College Students

Describe the methods used to diagnose the educational
stress in college students.

We conducted a study on learning stress among
students of group 10134 of the Faculty of Law.The age of the participants is 17-19 years old,
gender – woman, man. The diagnostic study involved 25
students.

We chose 2 methods for research:

Training stress test developed by Yu.V. Shcherbatykh. This
the test allows you to determine the main causes of educational stress; define what
stress manifests itself; identify basic methods for reducing stress in students.

Students were asked to answer 7 questions of various
content. Questions 1, 3, and 5 of this test require that you evaluate your
answers on a 10-point scale, with 1 point being the minimum, and 10 points
– maximum.Questions 2, 4 and 6 required you to choose the appropriate answer.
Question 7 is open-ended, students enter their answers to this
question.

Stress tolerance test by S. Kuchen and G.
Willinson. This test allows a person to assess their level of resistance to
stress (it can be great, good, fair, bad, or very
bad).

The methodology includes 10 questions. During the test
students had to choose the appropriate answer from the standard options
(never, almost never, sometimes, quite often, very often).

Stress Management Techniques

There are many stress management techniques to which
freshman can resort:

1. in time management keep the situation under
   control is just as important as managing stress. Feeling in control
   situation – this is perhaps the most important and basic attitude to management
   stress.
2. To protect yourself from stress, you can use
   to the imagination. Used for mental relaxation.
3. Short walks in the fresh air.90,722 90,721 visits to cultural and entertainment facilities
   (theater, museum, exhibition, cinema, etc.).
4. socializing with friends or other pleasant company.
5. A good stress reliever is laughter. He trains
   many muscles, relieves headaches, lowers blood pressure, normalizes
   breathing and sleep. In the process, the so-called
   anti-stress hormones. When stressed, the body also produces hormones, and
   only stress hormones: adrenaline and cortisol.
6. Massage.You can also resort to
   self-massage.
7. physical exercises (running, swimming, sports
   games, etc.). Any physical activity reduces stress hormones.

Recommendations for managing anxiety and stress in
college students.

Factors that reduce the burden on the environment and its
negative effects on the body, are the predictability of external events,
the ability to prepare in advance for them, as well as the ability to control
events, which significantly reduces the strength of the impact of adverse factors.Volitional qualities play a significant role in overcoming negative impact
unfavorable conditions for human activity. “The manifestation of strong-willed
qualities (will power) is, first of all, the transition of consciousness and will to control from
experiences of an unfavorable state to the regulation of activity (to its
continuation, to the issuance of an internal order to start activities, to maintain
quality of activity). At the same time, the experience of the state in consciousness is spent on
background. Individually typical features of the nervous system and personality
play an important role in the regulation of mental states, in how a person
reacts to the effects of environmental stresses.It is well known that people with
a strong nervous system are characterized by greater stability and better
tolerance to stressful situations than people with a weak nervous system. So
Thus, we found evidence that cheerful people are more resilient and
able to maintain control and be critical in difficult situations.

The influence of self-esteem is reflected in the fact that people with low
self-esteem exhibit higher levels of fear or anxiety in threatening
situations. They often feel that they do not have enough skills to cope
with the situation, so they act less energetically, tend to obey
situations and try to avoid difficulties, because they are convinced that they cannot with
cope with them.

Thus, we see that stress is a significant
degree is an individual phenomenon.

An important area of ​​psychological assistance is training
certain techniques and the development of behavioral skills in stressful
situations, as well as increasing self-confidence.

Selye’s research and numerous subsequent works
show that unpredictable and uncontrollable events are more dangerous than
predictable and controllable. When people understand how they unfold
events, can affect them or at least partially protect themselves from
trouble, the likelihood of stress is significantly reduced.In the case of a training
activity, we can say that if the ability to cope with the situation is very
is small and the intensity of the work is significant, then this work itself is
stress factor. and self-acceptance.

Stress can also be caused by personal factors. For
preventing further consequences that contribute to the development of various
psychological deviations, we can give a number of recommendations that will help
prepare in time for a stressful event or life situation and relax
its negative effect on the body:

1. Gather enough information about the opportunity
   the occurrence of such situations.
2. Consider how to prevent certain
   danger to life and try to find ways to reduce them.
3. Try not to jump to conclusions in
   regarding the event itself.
4. Recognize that most stressful situations
   can be resolved by a person without resorting to outside help.
5. Seek to actively intervene in stressful
   situations. An active lifestyle contributes to the creation of a protective background in the body
   from stress and increased activity of adaptive organisms.
6. understand and accept that major changes
   are an integral part of life.
7. Remember that with stressful life
   situations are handled faster and better by someone who knows how to use the methods
   relaxation.

On the page of term papers in psychology you will find many ready-made topics for term papers on the subject “Psychology”.

Read additional lectures:

1. Communication techniques in psychology
2. Differential psychology
3. Activity approach in psychology
4. Pedagogical observations at school
5. Chronic frustration as a predictor of deviant behavior in a modern adolescent
6. Psychological conditions for the development of personal motives of work activity in a trade organization
7. Exploratory factor
8. Psychological experiment
9. Foreign psychologists
10. Application of pedagogy for correctional and labor purposes

Pre-examination stress.Ways to deal with it

In his life, a person tends to often experience a state of stress (whether it is a breakdown of a relationship, the death of a loved one, a bad grade in the lesson, moralizing parents, and even a sharp temperature drop – the transition from cold to heat and vice versa). How to deal with it, how to protect yourself? Let’s take a look at this issue, because a very important stressful period is approaching – an examination session, during which students, teachers, and even parents are in a state of stress.
Canadian physiologist Hans Selye was the first to define stress. According to his definition, stress is anything that leads to rapid aging of the body or causes disease.
What can be considered signs of the most real stress that is detrimental to our invaluable health?
Here are the main symptoms:
– absent-mindedness,
– increased excitability,
– constant fatigue,
– loss of sense of humor,
– loss of sleep and appetite,
– memory impairment,
– sometimes possible, so-called “psychosomatic” pain in the area head, back, stomach,
– complete absence of sources of joy.

According to some Western experts, 70% of diseases are associated with emotional stress. In our country and in Europe, more than a million people die every year due to stress-induced dysfunctions of the cardiovascular system.
As you know, any disease (and stress is a disease!) Is easier to prevent than to cure. Therefore, in order to avoid such troubles in the future or mitigate their manifestation, it is recommended to follow simple life rules, develop adequate, attainable life goals, effectively plan your time and always find it for yourself.
How to deal with stress, including pre-exam stress? Here are some guidelines:
General guidelines:
1. Let’s start with the easiest. Treat yourself to a cup of tea. There are so many varieties of tea that everyone can choose a drink to their liking. Tea can both invigorate and calm the nerves. Green tea relieves tension, mate tea – tones, and ginger tea is called the “elixir of love.”
2. Eat bananas. The substances contained in bananas contribute to the production of serotonin, the hormone of joy, they improve mood and induce a sense of well-being and calmness.
3. Begin alternating assignments with sports. Exercising, stress hormones are released from the body, it becomes easier.
On the eve of exam
1. It is recommended to finish preparation for the exam at 17-18 o’clock. In the last hours, it is unproductive to study feverishly: experience shows that the more you learn on the night before the test of knowledge, the less it remains in your head.
2. Convulsive catching up of educational material will not help: as you know, “you can’t breathe before you die.”From such activities, only a mishmash will remain in my head. We’ll have to rely only on luck.
3. It is more useful to devote the remaining time to preparing for the upcoming test of the organism, tired of intellectual and emotional overload.
4. In the evening before the exam, it is more advisable to do any distracting and calming activity: go for a short walk, take a shower. In order to “unload the brain”, on the eve of the exam, it is very useful to watch a comedy or humorous program. Scientifically proven: laughter not only relieves stress, improves appetite and performance, normalizes sleep, but also miraculously activates mental abilities and intelligence.
5. Sleep well before the exam! In order for you to easily fall asleep, in the afternoon on the eve of the exam, exclude coffee, tea, chocolate, cola from your diet.
6. Use the creative visualization psychological technique. Before going to bed, lying in bed in a relaxed state, try to imagine (visualize) the process of passing the upcoming exam.
• Draw a mental picture of how you enter the classroom where the exam is being held, how you sit down in your seat, how you take sheets of paper and calmly begin to work, easily coping with all the assignments.
• Imagine that you are pulling the most suitable one out of a pile of examination cards and that you confidently and correctly answer all the main and additional questions of the examiners.
• As if on the screen you see and hear not only yourself, but also the teachers, with all their appearance they show that they are satisfied with your answer. Imagine that at the end of your answer, the examiners give your approval and give you the grade you want. You feel light and joyful in your soul. “Rehearse” your upcoming actions and set yourself up for success only.Play this imaginary picture as often as possible, and at the onset of the “X” hour, you will not experience strong fear and excitement.
7. Remember, the examiner tries to find what you know, not what you don’t know. And you know not so little. If this is your first time taking an exam, then most of your fears are due to the unknown. Remember how to proceed. Read the entire ticket or test carefully and think about the plan before you start preparing your answers. Start with the one you know best – you don’t have to follow the order in which they appear on your ticket.And don’t forget about time: don’t waste it on what you don’t remember. It is better to return to such answers at the very end. It would be more correct to prepare a few questions well than many, but bad.
One last thing. Never compare yourself to anyone, be it friends, brothers or sisters. This is counterproductive because you are you, with your own strengths, weaknesses, skills and personality traits. You may sometimes disappoint your parents, but as a rule, parents are happy if they see that you have done everything in your power.I will repeat again: do not take too much weight on your shoulders – do what you can! Break a leg!

College Psychological Service

Chelyabinsk State University – stress

Chronic nervous stress is, without exaggeration, the most common condition of a modern person. Detachment from the biological environment, colossal streams of information falling on a person every second, physical inactivity and inability to properly relax lead to a constant stressful state.

It all starts with subtle symptoms: decreased vitality, absent-mindedness, frequent episodes of bad mood, irritability, memory impairment, which appear for no “apparent reason.”

Next comes the stage of physiological (functional) changes: frequent headaches appear (of a squeezing, compressive nature, in the frontal, occipital or temporal parts of the head), blood pressure and pulse increase, including in the absence of physical activity, digestion is disturbed (inflammatory diseases of the stomach and intestines, irritable bowel syndrome), various allergic reactions, rapid breathing, etc.

And at the end of its development, chronic stress leads to the formation of the so-called “organic pathology”: hypertension, heart attacks, strokes, diabetes mellitus (type 2), chronic inflammation and ulcers of the stomach and intestines and other dangerous diseases.

Considering the above, in the modern world, the prevention and treatment of manifestations of stress is of paramount importance.

Program duration: 20 days

Indications:

• depression, reduced stress resistance,
• increased fatigue, irritability,
• headaches
• sleep disorders,
• increased blood pressure
• gastritis, duodenitis, syndrome ” irritable bowel “, etc.

Expected effect:

• restoration of optimal health and level of vital energy, increase in the level of attention, memory
• cessation of headaches
• normalization of sleep,
• stabilization of blood pressure
• normalization of digestion, etc.

Sample program spa treatment “Stress Management”:

The treatment program is compiled strictly individually, taking into account the age of the patient, the nature of the disease, the general condition of the body and the presence of concomitant pathologies.

News

Adopting the Right Attitude Can Turn Negative Stress into Positive

On March 23, 2021, at the site of NPO GAPOU SO “Yekaterinburg College of Economics and Technology”, psychologists from the Center for Social Psychological Assistance to Children and Youth “Forpost” – Pospelova Yulia Petrovna and Galimova Albina Insafovna for categories of students: orphans and children with disabilities interactive lectures on the topic: “Stress and ways to deal with stress.”Students learned what stress is, how stress affects their student life, ways to get out of stress.

Stress is a very serious problem that must be dealt with. And if you know the causes of stress, then you can find ways to deal with this condition. The cause of stress can be any situation to which a person reacts with strong emotional excitement: conflict situations at work, at school, or quarrels with friends, psychological trauma or a crisis situation, minor daily troubles, conflicts or communication with unpleasant people, etc.e. All of them negatively affect the emotional state. Unlike adults, adolescents take longer to recover from stress.

Students took an active part in the discussion of this topic, learned how to benefit from tolerable and positive stress and, if possible, avoid toxic, acquired the skills of making independent decisions in stressful situations.

Career guidance meeting

March 23, 2021a career guidance meeting of EETK students and representatives of the Institute of Continuous and Distance Education of USUE SINKh took place. Students of the specialties “Economics and Accounting”, “Commodity Science and Expertise of the Quality of Consumer Goods”, “Applied Informatics in Economics”, as well as teachers Zakirova N.A., Baranova O.V. were invited to the meeting.

Students were told about the possibilities of studying at the university after college, about the parallel study of several directions.USUE SINKH focuses on communication with practice, with real business activities. University students take part in various projects, have the opportunity not only to put their knowledge into practice, but also to earn money.

Plakhin Andrey Evgenievich and Yalunina Ekaterina Nikolaevna held a business game based on the example of the WorldSkills championship in the “entrepreneurship” competence. Andrey Evgenievich, a certified expert of the championship, told the students of EETK about the championship, about the modules of this competence and invited students to split into teams and develop 3 modules.Each team was assigned an industry within which they needed to come up with a business idea, describe it, define the target audience and marketing strategy. Students had 30 minutes for these three modules. After that, each team defended their project.

The meeting turned out to be very interesting and lively. The defense of such mini-developments allowed students to practice the skill of public speaking, the skill of quickly navigating in an unfamiliar situation and adequately answering experts’ questions.This game also made it possible to realize the knowledge about business planning that students received in the classroom, including knowledge of legislation in this area.

The library informs

Since the beginning of 2021, the following magazines have been received by the college library (Kosmonavtov st., 50): “Programming”, “Modern automation technologies”, “Ventilation, heating, air conditioning”, “Food commodity specialist”.College teachers and students are invited to visit the library and read the magazines!

Log overview

Regional stage of the All-Russian Olympiad on the history of Russian entrepreneurship

On March 18, 2021, on the basis of the Russian Academy of National Economy and Public Administration under the President of the Russian Federation, the regional stage of the All-Russian Olympiad on the history of Russian entrepreneurship for students and graduate students took place.

03/21/2021 in Yekaterinburg, together with SRO LLC “Business Russia”, a summing up of the results of the regional round took place. The event was organized by the SRO LLC “Business Russia”, the Russian Historical Society with the support of the Faculty of History of Moscow State University. M.V. Lomonosov and the Council for Economic History of the Russian Academy of Sciences in the framework of the joint project “History of Russian Entrepreneurship”.

This Olympiad has been an annual event for seven years; active students who are not indifferent to their future and strive to contribute to the development of our society take part in it.Students of the Yekaterinburg College of Economics and Technology under the leadership of L.A. Alekseeva traditionally took part in this project and showed the following results:

• prize third place was taken by a student of group 139-VK – Alimirzaev David.
• 2nd place was given to a student studying in the specialty: “Law and Organization of Social Security”, Poryadina Ksenia.
• 1 place of honor for a student of the specialty “Technical equipment of ventilation and air conditioning systems”, Vladimir Ryzhkov.It is he who will represent the Sverdlovsk Region at the federal stage of the Olympiad in Moscow.

Let us remind that students of our college become winners of the regional selection of the Olympiad for the third time.

Congratulations to the guys and we wish them to adequately represent the college and the region at the federal level!

Women in the life of Mamin-Sibiryak

On March 19, at 11.00, the second online meeting of students of the 137-PO group with a member of the Union of Writers and a member of the Union of Journalists of Russia Natalya Paegle took place https: // mob.yekaterinburg.rf. Her author’s project “Dmitry Narkisovich Mamin-Sibiryak – Writer XXI” organically fits into the educational space of the discipline “Native Literature”, the program of which was developed by the college teacher Reutt D.A. The program is being successfully implemented and enables students to get acquainted with the literary process in the Urals, to determine the place of regional literature in Russian literature as a whole.

The relevance of the course “Native Literature” is associated with the solution of the main problem in the upbringing of the younger generation – the socialization of the individual.Not knowing the historical and cultural features of their “small homeland”, which are inextricably linked with the all-Russian history and culture, it is difficult to adapt in society. The specificity of the subject is the combination of literature as the art of word with local history, therefore, conducting classes involves a combination of various types of activities of students and a teacher. These are classes of various types, including lectures, lessons – presentations of research, multimedia projects, lessons – reports, distance travel across the Ural land using a literary map, online meetings with researchers of writers’ creativity.

Today’s meeting was held in the spring format, when, talking about the importance of women in the life of a writer, the author turns to the help of a man – Vadim Osipov, a poet, writer and photographer. The dialogue between the two writers was dedicated to a woman, the muse of a creative person. “Women in the Life of Mamin-Sibiryak” are also loved ones: about whom and for whom he wrote; it is also a caring mother; this is the daughter for whom the best “Alyonushka’s Tales” have been created; these are publishers and friends, without whom it is impossible to imagine the life and work of the writer.

Olga Sergeevna Ovchinnikova, teacher of literature, expands the students’ understanding of the literary image of the Urals, the multinational creativity of the Ural authors, their significant contribution to the development of Russian literature.

Congratulations to the winners!

On March 17, 2021, a cross-country skiing competition took place in the offset of the 10th Regional Spartakiad among professional educational organizations of the Sverdlovsk Region.According to the results, the college team led by the physical education teacher N.L. Popov. as part of M. Chilicherkina, group 302-B; Vesnina V., group 21-PC and Alikin A., group 213-GD, who took part in the championship in cross-country skiing among girls at regional competitions among VET (4th team place) In the individual championship among girls student of group 121-T Ekaterina Zotova took 2nd place . Keep it up!

Formation of a comfortable urban environment

The Ministry of Education and Youth Policy of the Sverdlovsk Region (hereinafter – the Ministry of Education) informs that within the framework of the federal project “Formation of a comfortable urban environment” of the national project “Housing and the urban environment” (hereinafter – the federal project), a project is being implemented to involve the population in the formation of comfortable urban environment (hereinafter referred to as the Project).

Within the framework of the Project, a single federal platform was created for online voting of citizens on the choice of public areas planned for improvement in 2022 (hereinafter referred to as the Platform). Voting will take place from April 26 to May 30, 2021 in all constituent entities of the Russian Federation.

An important part of the organizational work to attract residents to vote is the participation of volunteers (volunteers). Registration of volunteers (volunteers) takes place from February 24 to March 22, 2021 on the website of the unified information system in the field of volunteering (volunteering) development DOBRO.RU.

link to materials: https://disk.yandex.ru/d/gsa-SCs63ADCMA?w=1

Professional tests

Within the framework of network interaction with the MAOU secondary school No. 23, No. 143 in Yekaterinburg, professional tests were carried out for students in the workshops of the college. Professional tests were carried out for 168 schoolchildren in 4 competencies: “Bread baking”, “Documentation support of management”, “Organization of excursion services”, “Hotel administration”.Professional tests for these competencies provided schoolchildren with the opportunity to gain experience in mastering some elements of professional activity in specialties. We hope to see the guys who passed tests on modern equipment among our students in the future!

Welcome to our college!

“The first profession” is a project for schoolchildren, which allows them to obtain a certificate of profession during their studies at school

On March 15, 2021, the training of schoolchildren began under the professional training programs “Cashier” and “Digital Curator” (first profession) in competencies
“IT solutions for business on the 1C: Enterprise 8 platform” and “Accounting”.The first profession is a great opportunity to get a profession while still at school. The guys will try their hand at mastering professional knowledge and skills, gain practical experience, which will help to make the right choice of their future profession / specialty. Schoolchildren are trained in their free time. Upon graduation, students will receive a certificate of profession.

Educational programs of the first profession are implemented in the workshops of the college. All workshops – Hotel administration, Tourism, Management documentation and archival science, Bread baking, Organization of excursion services, Accounting (located at St.Yekaterinburg, st. Yasnaya.-, 1/5), IT solutions for business on the 1C platform: Enterprise 8, Software solutions for business, Network and system administration, Development of mobile applications, Accounting (located at: Yekaterinburg, Kosmonavtov ave., 50), Cookery (located at the address: Yekaterinburg, Shefskaya St., 13) are equipped with a modern material and technical base for competencies to provide practical training for students in accordance with modern standards and advanced technologies, including WorldSkills Russia standards.

Pancake marathon at EETK

Wide carnival, what did you come with?
With fun, but with joy,
And with all kinds of sweetness,
With pies, with pancakes,
Yes, with hot pancakes!

March 11, 2021 college students staged a Pancake Marathon. Future chefs and food service technologists competed: who baked more pancakes, faster and, most importantly, tastier.The struggle unleashed a serious one, but the culinary specialists tried and the first to finish the work were students of group 31PK – Azizov Sultonshokh and Kustov Matvey. The second result was shown by students of group 21PK – Zaitseva Ekaterina and Pavlyutkina Natalia. The third came to the finish line – Garth Karina and Bocharova Svetlana group 11PK. As a result, FRIENDSHIP won! Well done! Congratulations! Keep it up!

“Not everything for the cat is Shrovetide, there will be Great Lent!” Is the full version of the proverb. This is exactly how it is indicated in the book “Proverbs and Sayings of the Russian People” by Vladimir Dahl.

90,000 Ways, techniques, technologies for stress management. How to avoid becoming a stress addict?

Summer ends. And this is a huge stress for the student! Before you have time to look back, preparation for exams will replace a pleasant meeting with classmates. But it seemed that only yesterday you came, full of fresh thoughts and with a rested head.

Calm, only calm! Dear students, now we will reveal to you a secret that will help you not only in your studies, but also in your entire future life: managing stress and emotions.After all, you must admit that it is much easier to eliminate stress (or prevent it) than to eliminate the consequences of stress later.

Are you stressed out?

For over 50 years people have been talking about this terrible beast. Let’s first figure out what it is all about?

Stress is the accumulated non-specific reactions of the body under the influence of various unfavorable physical or psychological factors. What does it get from students?

• Living away from home;
• Strenuous educational activity;
• Proximity / approach of exams;
• Difficult material;
• Oversaturated student life, etc.

And managing stress in life will become one of the most important skills that will help you live a happy and dignified life (by the way, as well as managing conflicts in a team).

What happens if you don’t get rid of stress?

Each has its own sensitivity threshold. Alone, to panic, it is enough not to see mom for 3 days. The other will endure torture and deprivation for years and will break off at the very last moment. But the end result will always be the same.

If you don’t get rid of stress in time, here’s what can come out:

1. Increase in the level of internal tension;
2. Decrease in efficiency up to its complete destruction;
3. Transition to a depressive state;
4. Indifference;
5. Increased nervousness;
6. Boredom;
7. Melancholy.

This is interesting!

Prolonged stress (over several years) has a very bad effect on the body and is comparable in its consequences to a severe heart attack. But strong short-term stress is like a shake-up of the body, which can activate physical and mental activity.

In general, it is better to first study the nature of this phenomenon, and only then move on to stress management.

Getting Down to Business: Managing Stress Effectively

So, before learning about technologies and techniques for managing stress in the workplace or school, there are important things to remember at all times:

We are not afraid of it and do not avoid it

It is impossible to live without his-dear, without stress – this is a natural reaction of the body to the environment and your life.So just accept that it will always be. But if you try to constantly avoid stress, try to live as calm and measured as possible, the stronger its destructive influence will be when it does get to you.

Overcoming stress every time, you and your body instill in yourself the skills to manage stress, as well as fight this phenomenon.

We study the types of stress

There is constructive stress in which, due to a large amount of accumulated dissatisfaction, discharge occurs.This is good because it allows you to solve the problem and re-establish rapport with the environment. Roughly speaking, they shouted and love each other again with the same (or even greater) strength.

With destructive stress, relationships can only worsen or even stop altogether, the problem remains unresolved, people suffer from difficult experiences, feelings of guilt, hopelessness.

Determine what kind of stress you have in order to be able to take everything you need from it, and get rid of everything unnecessary.

Examining ourselves

To prevent or successfully master stress management techniques, you need to know your sensitivity threshold.

Watch yourself and your feelings to understand what level of stress starts to affect you negatively and reduce your success.

Notice at what intensity of stress you lose your normal state and lose concentration, ability to concentrate and can not do anything.

Personal protective equipment

Since everything happens differently for everyone, the means and methods of stress management will also be different. Your task is to find your stress management system that will help, prevent prolonged stress, and teach you how to calmly relate to short-term loss from life.

The problem of stress management is great. It is not for nothing that people of all countries of the world, of all ages and social conditions suffer from this ailment.However, stress management practice isn’t all that difficult.

We offer you some helpful tips that include any stress management technique or program. You may find a sample thesis presentation helpful.

Stress management algorithm

1. The most important thing is to cope with the inner turmoil in the first seconds after stress began to attack you. You must begin to deal with it at the very first stage. To do this, it is important to pump self-control and not waste your irritation on everyone around you.
2. We study natural methods of self-regulation. All your opportunities that are at your fingertips help you with this. In fact, this is your life: measured planning of work and rest. Each of us has things or actions that help us calm down, bounce back: chamomile tea, healthy sleep, a pillow, a beloved cat, etc.
3. We study artificial methods of self-regulation. This includes psychological stress management techniques developed by scientists.

Here’s a model to follow if you haven’t been able to warn yourself against stress.

Stress Management Strategy: A Step-by-Step Guide

We describe everything step by step. You need to follow exactly in this sequence:

Step 1. We study ourselves. Take a closer look at what situations throw you off balance, what events make you nervous, etc.

Step 2. Find ways to stop yourself. From the first seconds of stress, try to take a breather and prevent the onset of destructive actions.For example, do not shout at the interlocutor, but keep silent, apologize and go to another room.

Step 3. Transform negative energy into something less destructive. You need to relieve tension now. Physical activity, household chores, warm tea, a conversation with a person you like, and a walk in the fresh air do an excellent job with this. Dipping your palms in cool water for 4 minutes will help you take a break from bad thoughts.

Step 4. Remember what makes you happy, what brings you great pleasure. Try to devote at least a few minutes every day to things that captivate you, bring you joy.

And also always remember: you are not alone! There are always people near you who are ready to help and support, whether it be a simple conversation on the phone or help in writing term papers, tests, theses!

90,000 Preventive measures were carried out in Anapa

The current week turned out to be busy for the specialists of the Department of Medical Prevention (OMP) and the narcological department of the adult polyclinic.

Psychiatrist-narcologist Lyubov Korotchenko gave lectures on the prevention of tobacco and alcohol use with organizational and methodological support from the OMP for employees of the Department for Youth Affairs. Classes were held within the framework of the individual corporate program “Strengthening the health of workers.” The work is planned in five modules: smoking cessation, healthy eating, physical activity, reducing alcohol consumption, social and emotional well-being (stress management).

In March, the program participants underwent a comprehensive examination, an endocrinologist gave a lecture-presentation on healthy eating, and in April a meeting with a psychiatrist-narcologist took place.

A practical lesson with elements of the “Road of Life” training on the prevention of self-destructive behavior for 1st year students of the Anapa Industrial College was conducted by a psychologist Olga Vengerskaya. The guys worked very actively, there was a lively dialogue about the difficulties faced by the younger generation.

OMP staff conducted excursions for students of the Anapa branch of the Novorossiysk Medical College. Future physicians learned about the specifics of the work of the Health Centers and the sports medicine division.The moment of acquaintance with the work of devices and apparatus of the department became interesting. All comers underwent a comprehensive medical examination.

Also, AIT students studied the formula of health. A quiz of the same name was conducted for them by educational psychologists of OMP. The children remembered sayings about health, arranged fruits and vegetables in alphabetical order, filled the pyramid of healthy eating, did exercises and listened to a mini-lecture on the effect of nicotine-containing products on a young body and the diseases they provoke.

The working week ended with a preventive lesson in evening school No. 30. Lyubov Korotchenko told the students about the danger of alcoholic intoxication for a growing organism.

Based on materials from the department of medical prevention of the city hospital of Anapa

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