Stress Management 101: Strategies for Thriving in College

Simone Warrick-Bell, M.A, LCPC

Mental Health Therapist

INTRODUCTION

• Over 15 years of experience in Mental Health Field
• Mental Health Therapist in various settings
• Masters at Towson University
• Undergraduate at Thomas Jefferson University in Philadelphia
• D(M)V Native

Overview of the Importance of Stress Management in College Life

Importance of Stress Management in College Life

• Stress can lead to depression and anxiety in students
• Negatively impact school and work performance and personal relationships with family, friends, co-workers, and peers
• Goal is graduate
• Seek support

Understanding Stress

• Eustress: stress that has a positive effect on you
• Energizes us and motivated to make a change
• Helps us to overcome obstacles and sickness

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• Distress
• Negatively impacts you
• Response to immensely stress events

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What are somethings causing you stress?

Understanding Stress: Common Sources of Stress in College Students

Racism/Microaggressions

Therapy Stigma

Strong Black Women Complex

Adjusting to College

Money

Pressure to Achieve

Cognitive Issues

Physical Symptoms

Emotional &

Behavioral

Understanding Stress:

Recognizing Signs and Symptoms of Stress

Memory Problems

Difficulty Concentrating

Poor Judgment

Aches, Pains, Nausea,

GI Issues

Chest Pain and Dizziness

Moodiness, Irritability, Agitation

Eating Habits, Sleeping Habits

Isolation and Substance Abuse

How do you deal with stress?

Coping Strategies

Healthy Coping Mechanisms

Unhealthy Coping Mechanisms

• Lessens Stress
• Improves Ability to Focus
• Aides Health
• Enhances Goals

• Numbs Sensations
• Worsens Stress
• Worsens Health
• Potential Negative Consequence

VS.

Deep Breathing Exercises

Time Management and Prioritization

Mindfulness and Meditation Techniques

Seeking Social Support and Connection

Physical Exercise and/or Movement

Saying “No” and Setting Boundaries

Coping Strategies

Relaxation Technique

• Importance of Relaxation for Stress Reduction
• Guided Imagery and Visualization Exercises
• Progressive Muscle Relaxation
• Self-Massage Techniques
• Creating a Relaxing Environment

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Meditation Session

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10 minute meditation

Time Management

• Effective Time Management Strategies for Balancing Academic, Social, and Personal Responsibilities
• Prioritize Tasks
• Break Down Large Tasks Into Smaller Tasks
• Block off Schedule/Designated Time
• Schedule Breaks (Be Honest)
• Prioritization Techniques
• Eisenhower Box
• List by Category
• Organize by Due Date
• Creating a Study Schedule or Weekly Planner
• Semester Plug It In
• Tips for Avoiding Procrastination
• Remove Distractions
• Two Minute Rule

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Seeking Support

• Importance of Seeking Support When Needed
• Overview of Support Resources Available:
• College Counseling Services
• Peer Support Groups
• Online Resources and Helplines

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Seeking Support

What Resources Exist on Your Campus?

RESOURCES OFF-CAMPUS

Potential options off campus:

• Individual Counseling
• Group Counseling
• Apps
• Videos
• Books/Articles

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Questions, Answers & Thoughts

“What about this….”

Conclusion & Thank you

• Summary of Key Takeaways
• Take Care of Yourself
• Encouragement to Implement Stress
• Management Strategies in Daily Life
• Reminder of Available Resources and Support
• Thank You and Closing Remarks

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CONNECTION

Stay in contact:

• Email me at simonewblcpc@gmail.com
• Free Resources via IG/Blog
• IG: livingwelltherapywithsimone
• Blog: youcancussintherapy.blogspot.com
• Linkedin: Simone Warrick-Bell

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