Texas Tech University

Stress Management

The Prevalence

You're not alone if you've been feeling stressed. 79.3% of TTU students reported experiencing moderate or high stress within the last 12 months (TTU RISE, ACHA Report, 2022). The first step in improving stress management is understanding what stress is and how it occurs. 

Eustress Distress
Beneficial stress Detrimental stress
Signs include: Positive challenge, excitement, motivation, and enhancement Signs include: Negative threat, anxiety. procrastination, and diminution
The Stress Curve

Stress Curve

The Process of Stress Example Scenario
Trigger stimulation Important upcoming exam
Stress response Feeling of dread
Stress outcome Difficulty sleeping
Stress Responses

There are many ways your body may show warning signs of stress. The following stress responses may indicate that you need to slow down and prioritize self-care.

Physical Emotional Relational Cognitive Spiritual
Headaches Depression Lack of intimacy Disorganization Emptiness
Fatigue Easily upset Isolation Trouble thinking Lack of purpose
Chest pain Overwhelmed Resentment Lack of creativity Doubt
Restlessness Irritability Loneliness Forgetfulness Being unforgiving
Acne flare-up Nervousness Lashing out Negativity Loss of direction
Weight loss/gain Anxiety Clamming up Lethargy Exaggerated suffering
Back pain Change in appetite Less contact with loved ones Inability to get things done Cynicism
Frequent illness Mood swings Distrust Loss of sense of humor Apathy
Nausea Impulsive actions Lowered sex drive Making many simple mistakes Insensitive
How Do You Manage Stress?

Self-awareness is the key to stress management. Awareness is made of three interconnected components: Thoughts, emotions, and behaviors. 

Awareness

Thoughts: Check your Mindset
Fixed Mindset Growth Mindset
“I made bad choices, and I am stuck with them.” “I embrace the lessons I have gained from this experience.”
“This is just who I am.” “I am always growing and adapting.”
“I've got no one to turn to.” “I am worthy of support, and I welcome it into my life.”
“I'm not good enough.” “I have the power to change my opinion of myself.”

How do you change your mindset? Affirmations, perspective and self-empathy, healthy coping mechanisms, and accountability all contribute to mindset shifts.

Emotions: Improve your Literacy

Labelling one's emotion as they feel it helps identify and shape the emotional experience.

Plutchik's Wheel of Emotion is a visualization of the complexity of emotions and aids emotional identification. The Emotion Wheel can be used as a tool for labelling, self-awareness, emotional regulation and literacy, communication, and understanding others. Emotions further from the center represent milder intensity. Emotions that are close are more similar than those farther apart. The words outside of the slices are common blends of emotion. Learn more by watching this quick video.

Wheel of Emotions

Behaviors: Practice Healthy Coping

Tips for practicing empathy

  • Feeling what someone else feels
  • Actively listening 
  • Not judging
  • Seeking to understand/connect
  • Discovering their perspective
  • Acknowledging everyone's feelings
  • Comes from a place of curiosity

Coping Mechanisms: The Process

  • Identify cause of feeling (e.g., a heated argument with a friend)
  • Determine feeling (e.g., feeling of frustration)
  • Feel, process, and release emotion (e.g., venting to someone you trust)
  • Assess (e.g., was it useful, safe, and healthy? Did you process or avoid?)
Sleep's Impact on Stress

47.2% of TTU students in 2022 reported getting less than 7 hours of sleep regularly. Adults need about 7-9 hours of daily sleep for proper cognitive and behavioral function.

If you're not sleeping well, you're more prone to physical changes in your nervous system. Meaning that lack of sleep can contribute to heightened stress and anxiety.

Are you or someone you know experiencing suicidal thoughts? Read about suicide prevention.

Dimensions of Wellness

RISE recognizes the multifaceted nature of well-being, understanding that various dimensions of wellness are interconnected, forming what we refer to as the wellness wheel. Like spokes on a wheel, these eight dimensions work together, and an imbalance in one can hinder overall effectiveness. 
By assessing these dimensions, individuals gain insights into areas that require attention and energy, as well as those that are thriving. Take our free quiz to evaluate your wellness dimensions and embark on a journey towards holistic well-being.

RISE operates with the knowledge that there are many facets of well-being. These facets, or dimensions of wellness, are intertwined and impact one another.

Resources
Physical Wellness at TTU
UREC Comprehensive fitness, leisure, and wellness area. Provides free fitness classes, intramural sports, sport clubs, massage therapy, weight rooms, and cardiovascular equipment.
Student Health Services Provides students with healthcare needs from Urgent Care to a Full-Service Pharmacy.
Raider Recharge Raider Recharge is a voluntary, one-on-one wellness coaching program free to all TTU students. This meeting is individualized to meet the needs of the student and focuses on personal growth through discussion, self-reflection, and interactive activities.
Emotional Wellness at TTU
Student Counseling Center Licensed mental health care providers offer individual, couple, and group counseling, or students can independently care for themselves at the MindSpa.
Family Therapy Clinic Provides affordable therapy to individuals, couples, and families. Offers caring and confidential therapeutic services to address a wide range of issues.
Psychology Clinic Offers a broad range of affordable mental health services, which include individual therapy, family therapy, couples therapy, and group therapy. The Psychology Clinic also offers psychological and vocational assessment and testing.
Social Wellness at TTU
Center for Campus Life Offers a variety of ways for students to get involved at TTU, such as joining a student organization, volunteering, attending workshops, and more.
Student Activities Board The Student Activities Board offers free events to students with a TTU student ID.
Spiritual Wellness at TTU
MindSpa Offers a comfortable place to practice meditation, reflection, guided imagery, affirmations, and yoga.
Intellectual Wellness at TTU
The Learning Center Provides students with free peer tutoring in many academic subjects.
Supplemental Instruction Offers free, peer-led review sessions for historically difficult courses.
University Advising Provides opportunities to explore majors, refine academic and career goals, and facilitate your academic success.
University Libraries Offers online access to online journals, books, and databases. Also provides individual study spaces and computers.
University Writing Center Provides in-person and virtual appointments to help undergraduate and graduate students with resumes, research, and writing assignments.
Environmental Wellness at TTU
Outdoor Pursuits Center Offers exciting trips and challenges from bike rides to hikes.
Urbanovsky Park Provides open spaces for sports, walking, and outdoor exercise.
Financial Wellness at TTU
Raider Red's Food Pantry Provides students with short-term access to supplemental food and connects students with resources on and off campus to support student wellness.  
Student Business Services Allows students to make payments, estimate tuition, and access benefits and loans.
Red to Black Peer Financial Coaching Provides financial education and awareness to students by covering topics like spending plans, building and using credit wisely, and maximizing financial aid.

 

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