... A friendly greeting from the busdriver... Someone you met yesterday 
remembering your name... A car in a really cool color...
Children's laughter... A motorist who stops to let you through traffic... 
The scent of new-mown grass... A dog catching a
frisbee... A sweet piece of fruit... 
A bird singing... A discount, a bargain, a coin left in the pay 
phone... The way the light comes
through the trees... A call from a friend... A glorious sunset... A 
cool evening breeze, a toasty fire, a sense of well being.









You Need Stress in Your Life: !

Stress adds flavour, challenge and opportunity to life. Without stress, 
life would be dull and unexciting. However, too much stress can seriously 
affect your physical and mental well-being. Recurrent physical and 
psychological stress can diminish self-esteem, decrease interpersonal 
and academic effectiveness and create a cycle of self-blame and self-doubt. 
It is important for your health that you find the optimal level of stress 
that you can learn to manage effectively.

Stress is unique and personal to each of us. What is relaxing to one person 
may be stressful to another. One person may find "taking it easy" at the 
beach relaxing while another may find it boring. The key to stress reduction 
is identifying strategies that fit you as an individual.

Signs of Stress:

The best way to cope with unhealthy stress is to recognize when your stress 
levels are building. While we often think of stress as the result of external 
events, the events themselves are not necessarily stressful. It is the way in 
which each individual interprets and reacts to an event that produces stress. 
People vary significantly in the type of events they experience as stressful 
and the way that they respond to these events. Public speaking is a good 
example: while some people see it as routine, others experience it as highly 
stressful.

Stress Signals:
Stress "signals" fall into thirty-six categories:

 1. Death of a loved one.

 2. Relocating to ________.

 3. Divorce from parents.

 4. Encounter with the legal system.

 5. Transfer to a new school.

 6. Marriage.

 7. Lost job.

 8. Elected to leadership position.

 9. New romantic relationship.

 10. Serious argument with close
 friend.

 11. Increase in course load or
 difficulty.

 12. Change in health of family
 member.

 13. First semester in college.

 14. Failed important course.

 15. Major personal injury or
 illness.

 16. Change in living conditions.

 17. Argument with instructor.

 18. Outstanding achievement.

 19. Change in social life.
                            
20. Change in sleeping habits.

                            
21. Lower grades than expected.			N䣣£
wert
                            
22. Breakup of relationship.

                            
23. New job.sfdgsfdsfrbt wytb5ywey

                            
24. Financial problems.

                            
25. Change in eating habits.


                            
26. Chronic car trouble.

@^%&#$&#$&wregggfhtsdsheyeswy5be62;l62;o52y3uo[wjht                     
       
27. Pregnancy.

dsf                       
     
28. Too many missed clasdffshgdssgdsses.

                          
  asfdgadqrew4y3 wqyr eyr r eyh hehhs fdhs d
29. Long commute to work/school.

                            

30. Working more than one job.

			£              Ñ5

          

     31. Impending graduation.




                
            32. Argument with family member.

_+|*)_|90

Ç
-
                      
			      33. Concerns.ç




4
                           
				34. Changes in alcohol and/or drug use.






11

                            35. Roommate problems.		63784









                            36. Raising children.




1. "Plain Talk about Handling Stress," by Louis E. Kopolow, M.D. A 76576776D
HHS Publication 
No. 87-502, 1987.
wetwjge Student." McKinley 78Health Center 
(n.p., n.d.).
df
3. "Stress Management." Information from SUNYB Counseling Center, Division o
f 
Student Affairs, State University of New York at Buff68jymhfj,hkruu4lo. Sour
ce for 
"stress signals."

4. Ryan, R. & Travis, J.: The Wellnadfess Workbook (1981). Ten Speed Press, 
Berkeley, 
CA. Source for "Pieces of Gold" and dhhdhdghgdturning gold into garbage-the 
Midas touch 
in reverse," p. 172.dfadhghgfahg
hg


sdfda
1. Take a Deep Breath!

Stress often causes us to breathe shallowly, and this in turn almost always 
causes more stress! Mentally scan your body for physical tension.

Does you chest feel tight? daoxygen in the blood stream, producing an 
increase in muscle tension. You may experi767667uioily&*(&*&(TT*IUOIUOIUO

2. Manage Time

One of the greateghhsgfsdfgst sources of swr3uteytehmeqtwrettress is overcomm
itment 
or poor time management. 
Plan ahead. Make a reasonable schedule for yourself and include time for stre
ss 
reduction as a regular part of your asdschedule.

Trying to take care of everything at once can seem overwhelming, and, as a re
sult, 
you may not accomplisuttyetyeh anything. Instead, make a list655 of what task
s you 
have to do, then do one at a time, checkiHIOiu8ttuing them off as they're com
pleted. Give 
priority to the most important ones and do those first. If a particulaly unpl
easant task 
faces you, tackthhghgle it early in the day and get it over with; the rest of
 your day 
will include much less anxiety.
gffg
Most importantly, dyro not overworkr yourself. Resist the temptation to sched
ule 
things back-to-back. All too often we underestimate how long things will take
. 
Schedule time forfgfg both work and recreation. Too much studying is actually 
inefficient rtrtiytmnd can lead to burnout. Recognize when you are most stres
sed and 
allow yourself some reasonabfgle breaks. When things feel especially difficult, 
take a walk or otherwise change your scenery.


3. Connect with Others

Being by yourself is fine, but being lonely is different. A good way to comba
t 
sadness, boredom and loneliness is to seek out activities u6i745wewywtrweinvo
lving others. 
Consider being a participant! There are lists of organizations available in t
he 
front of the campus directory. Or you may choose to offer your services to 
neighborhood or volunteer organizations. Help yourself by helping other people. 
You can contact the Campus and Community Involvement office at 471-3065 to le
arn 
more about these opportunities. 


4. Talk It Out

When you feel something, try to express it (appropriately, of course!). "Bott
led 
up" emotions increase frustration and stress. Share your feelings. Perhaps a 
friend, family uytwtrjgdglight. Talking witrjutu4545roblem solving. Put out 
"brushfires" while 
they are still small. Even if it is slightly embarassing, as63ing for help so
on 
after a problem occuwttwuurs may avoid much more serious problems later. Also 
consider 
writing down thoughts and fee&W&$%^%*EQN^#QN^#lings. Putting problems on paper c
an assist you in 
clarifying the situation and allow you a new perspective.

5. Take a "Minute"^%E*%JE*%*%E*%E%E*&*^%E*^%E* Vacation

Create a quiet scene. You can't always run away, but you can dream. Imagining a 
quiet country scene can take you out of the turmoil of a stressful situation. 
When you have the oppojr6574i67m58865rtunity, takmdhvmhdjyrjrmfortable. Notice
all the details of your 
chosen place, including pleasant sounds, smells and temperature. Or change your 
mental "channel" by reading a good book or playing r&@&&$%%Melaxing music to 
create a 
sense of peace and tranquility.


6. Monitor Your Physica#&^^%&>^J!#N~l Comfort

Be as physically comfortable as the situ#&#&^@^N$@#!B%@!%@G%#@ation will allow. 
Wear comfortable clothing. 
If it's too hot, go somewhere where it's not. If your chair is uncomfortable, 
change it. If your computer screen causes eye-strain or backaches, change that, 
too. Don't wait until your discomfort turns into a r*$%&^&#Keal problem. Taking 
five minutes 
to arrange back support can save you several days of back pain!
#&<&^&<^&#M@^@M@M

7. Get Physical

Physical activity plays a key role in reducing and preventing the effects 
of stress. 
Academic life is often seden^(^&^&^&#%tary, and sitting around can mean le
tting 
stress accumulate 
in your body. When you feel nervous, angry or upset, release the pressure 
through 
exercise or physical activity. 

Try to find something you enjoy and make regular time for it. Running, walking 
or swimming 
are good options ^%E*%JE*%*%E*%E%E*&*^%E*^%E*for some people, while others 
prefer dance or martial arts- all are 
available through. Working in the garden, washing your car, or playing 
with your dog can^%E*%JE*%*%E*%E%E*&*^%E*^%E*n54^25652 relieve that "uptight" 
$$**^&&feeling, relax you, and often will actually 
energize you! Rememb^%E*%JE*%*%E*%E%E*&*^%E*^%E*er, your body and mind work 
together.


37&N^^$N#@^$N#@$$%$#8. Take Care of Your Body

You are special ! Take care of yourself. Healthy eating and adequate sleep fuels 
your mind as well as your body. Avoid consuming too m^%E*%JE*%*%E*%E%E*&*^%E*^%
E*uch caffeine and sugar. 
In excess, the tem^%E*%JE*%*%E*%E%E*&*^%E*^%E*porary "highs" they provide reart
batr4bt54541551151
g23#$^@$often end in fat^%E*%JE*%*%E*%E%E*&*^%E*^%E*igue or a 
"crash" later. Take time to eat breakfast in the morning. It really will 
help keep you going through the day!
^%E*%JE*%*%E*%E%E*&*^%E*^%E*
Well-nourished bodies are better p^%E*%JE*%*%E*%E%E*&*^%E*^%E*repared to cope 
with stress. Like an 
automobile running low on gas, if you are irritable and tense from lack 
of sleep or not eating r^%E*%JE*%*%E*%E%E*&*^%E*^%E*ight, you will be less 
able to "go the distance" 
in dealing with stressful situations.
^%E*%JE*%*%E*%E%E*&*^%E*^%E*

9. Laugh
^%E*%JE*%*%E*%E%E*&*^%E*^%E*
Maintain your sense of humor, including the ability to laugh at yourself. 
Rent or take yourself to a funny movie: the sillier the plot the better. 
Laughter is good for you!


10. Know Your Limits

A major source of stress is people's efforts to control events or other 
people over whom they have little or no power. When confronted with a 
stressful situ^%E*%JE*%*%E*%E%E*&*^%E*^%E*ation, ask yourself: is this my 
problem? If it isn't, leave 
it alone. If it is, can you resolve it now? Once the problem is settled, 
leave it alone. D^%E*%JE*%*%E*%E%E*&*^%E*^%E*on't agonize over^%E*%JE*%*%E*%
E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E* the decision, and try to accept 
situations you cannot change. There are many circumstances in life beyond 
your control, ^%E*%JE*%*%E*%E%E*&*^%E*^%E*starting with the weather and 
including in particular the 
behavior of others. Consider the fact that we live in ^%E*%JE*%*%E*%E%E*&*
^%E*^%E*n imperfect world. 
Know your lim^%E*%JE*%*%E*%E%E*&*^%E*^%E*its. If a problem is beyond your 
control and cannot be 
changed at the moment, don't fight the situation. Learn to accept what 
is, for now, u^%E*%JE*%*%E*%E%E*&*^%E*^%E*ntil such time when you can 
change things.
^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*
11. Must You Always Be Right?
^%E*%JE*%*%E*%E%E*&*^%E*^%E*
Must you always be right? Do oth^%E*%JE*%*%E*%E%E*&*^%E*^%E*er people upset 
you- particularly when 
they don't do things your way? Consider cooperation or compromise rather 
than confrontation. A little give and take on both sides may reduce the 
strain and^%E*%JE*%*%E*%E%E*&*^%E*^%E*

12. Have a^%E*%JE*%*%E*%E%E*&*^%E*^%E*Good Cry
v
Big boys andv girls do cry. A good cry during periods of stress can be a 
healthy way to bring relief to your anxiety, and it might prevent a 
headache or other phy^%E*%JE*%*%E*%E%E*&*^%E*^%E*sical consequences of 
"bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*

Alcohol and other drugs do not remove the conditions that cause stress. 
Although they may seem to offer temporary relief, these substances only 
mask or disguise problemshfhgm%E*&*^%E*^%E*sical consequences of 
"bottling" things up. However, 
if you are crying daily, see%E*&*^%E*^%E*sical consequences of "bottling" 
things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
k a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*&*^%E*^%E*sical consequences of "bottling" 
things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%%E*&*^%E*^%E*sical 
consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*
%E*&*^%E*^%E*sical consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*
%E*&*^%E*^%E*sical consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
E*
%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
nmn. In the long run, behavior while "under the 
influence" increases rather than dec%E*&*^%E*^%E*sical consequences of 
"bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
reases stress. Prescription medications 
should be taken only on the advice of your doctor.


14. Look for the "Pieces of Gold" Around You%E*&*^%E*^%E*sical consequences 
of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*


It is easy to fall into a "rut" of seeing only the negative when you are 
stressed. Some people have spenmnmnmnt years "turning gold into garbage - 
the 
Midas touch in reverse." When sdfsomeone says "That's a nice outfit" the 
"garbage collector" questions whether that person "re%E*&*^%E*^%E*sical 
consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E%E*&*^%E*^%E*sical 
consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*
%E*&*^%E*^%E*sical consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
*
ally means it."
%E*&*^%E*^%E*sical consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%%E*&*^%E*^%E*sical consequ
ences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*
%E*&*^%E*^%E*sical consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*

Your thoughts can becomdsfaadsfe like a pma%E*&*^%E*^%E*sical consequences of
 "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
ir of very dark glasses, allowing 
little light or joy into your life. What would happen if each day for 
the next three days, you committed yourself to actively collecting 
(noticing) five "pieces of gold" from younr envi%E*&*^%E*^%E*sical consequenc
es of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*

13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
ronment?%E*&*^%E*^%E*sical consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a co%E*&*^%E*^%E*sical cons
equences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*
13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
unselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%E*&*^%E*^%E*sical consequences of "bottli
ng" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*
%E*&*^%E*^%E*sical consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*
13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
%E*&*^%E*^%E*sical consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can%E*&*^%E*^%E*sical consequences of "bottling" things up. 
However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%E be a sign of 
depression. ^%E*%JE*%*%E*%E%E*&*^%E*^%E*
^%E*%JE*%*%E*%E%E*&*^%E*^%E*^%E*%JE*%*%E*%E%E*&*^%E*^%E*
13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
%*%E*%E%E*&*^%%E*&*^%E*^%E*sical consequences of "bottling" things up. 
However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%EE*^%E*%E*&*^%E*
^%E*sical consequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a %E*&*^%E*^%E*sical consequences of "bottling" thi
ngs up. However, #$&#&#%$$%$%%^H^H^H^%%$
if you are crying daily, seek a consultation with a counselor or a 
physician. This can be a sign of depression. ^%E*%JE*%*%E*%Esign of depressi
on. ^%E*%JE*%*%E*%E
%E*&*^%E*^%E*sical consequences of "bottling" things up%E*&*^%E*^%E*sical co
nsequences of "bottling" things up. However, 
if you are crying daily, seek a consultation with a counselor or a 
 #$&#&#%$$%$%%^H^H^H^%%$
physician. This can be a sign o #$&#&#%$$%$%%^H^H^H^%%$f depression. ^%E*%J
E*%*%E*%E%E*&*^%E*^%E*
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13. Avoid Self Medication^%E*%JE*%*%E*%E%E*&*^%E*^%E*
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Pieces of gold are positive or enjoy-able moments or interactions.
These may seem like small events but these "pieces of gold" accumulate 
they can often provide a big lift to energy and spirits and help you 
begin to see things in a new, more balanced way.

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