Strategies for

Stress Management
 OVERVIEW FOR STRESS MANAGEMENT

Stress adds challenge and opportunity in your life. Stress or anxiety informs you that you may need to
prepare for something important (e.g., study for an exam). 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 to find the optimal level of stress that you can learn to
manage effectively.

1) The best way to cope with unhealthy stress is to recognize when your stress levels are increasing.
While we often think of stress as the result of external events, the events themselves are not necessarily
stressful. It is the way each individual interprets and reacts to an event that produces stress. For
example, public speaking may be seen as routine for some people, while others may see it as stressful.

Stress “signals” fall into four categories: thoughts (cognitive), moods (emotions), behavior (actions),
and physical reactions (bodily responses). See the Stress Symptom Checklist that follows to assess
your level of stress.
ENVIRONMENT
Thoughts

Physical Moods
Reactions

Behaviors

(Source: Greenberger& Padesky (1995). Mind Over Mood. New York: The Guilford Press.)

2) Sources of stress may be associated with negative as well as positive events such as falling in love,
preparing to study abroad, or buying a car. A critical step in coping with stress is recognizing the
stressors in your life. These stressors may include the environment (e.g., noise, traffic, commuting
problems, crowded or disorganized classroom or living conditions), academic (e.g., deadlines, exams,
presentations, assignments, competition, conflict or disagreements with professors or classmates),
occupational (e.g., concerns about selecting a major; conflicting demands of work, school and home;
conflicts with colleagues; working too many hours), financial (e.g., bills, debt, inadequate income,
change in financial state), social (e.g., loss of relationship; too many demands on your time; not
expressing your feelings, needs, or concerns; relationship problems; interpersonal conflict; and lack of
social support), physiological (e.g., lack of exercise; poor nutrition; sleep disturbances; and illness),
and changes (e.g., moving/transitioning; beginning or ending of anything; and loss of a job or familiar
surroundings). After you have identified your level of stress and the sources of your stress, you may
apply stress management strategies that you have learned.

3) This booklet provides a list of POSITIVE STRATEGIES FOR COPING WITH STRESS,
RELAXATION AND STRESS MANAGEMENT USING ABDOMINAL BREATHING, and 52
PROVEN STRESS REDUCERS. Remember, new skills require practice to be effective.

4) For assistance, consider UNCW campus resources such as the Counseling Center, Health Promotion
Services, Student Health Center, CROSSROADS, University Learning Services, and Campus
Recreation. It is better to seek help before your stress builds to excessive levels. For seeking help,
sooner is better than later and later is better than never.

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 STRESS SYMPTOM CHECKLIST
Check each symptom that you have experienced to any significant degree during the last month
and then total the number of items checked.
Physical Signs of Stress: Behavioral Signs of Stress
o Stomach pain; nervous stomach; ulcers o Excessive TV watching or video games
o Cramps; bloating; diarrhea; constipation o Use of alcohol, cigarettes, or
o Appetite change; weight change recreational drugs
o Hypoglycemia (low blood sugar) o Over-eating or under-eating
o Stiff or sore joints o Losing temper easily; arguing more
o Muscle tightness, cramps, spasms o Lying
o Neck, shoulder, chest, or back pain o Tardiness, inability to attend classes
o Migraines; tension headaches; tightness, o Compulsive behaviors – checking,
pressure in head cleaning, counting, organizing
o Frequent colds or illness; persistent fever o Hyperactivity – feeling you can’t slow
o Sore throat, cough down
o Fever blisters o Increased nervous habits, e.g. nail
o High blood pressure biting, hair twisting
o Rapidly beating heart, even at rest o Sexual problems
o Shortness of breath o Sleep problems – too much, too little,
o Nervous tick or twitch interrupted, unsatisfying
o Skin conditions: rashes; hives; skin irritation. o Isolating self
o Fatigue, lack of energy o Increased recklessness; risk taking
o Cold hands and feet o Grinding teeth
Emotional/Psychological Signs of Stress Cognitive Signs of Stress
o Feeling overloaded or overwhelmed o Difficulty making decisions;
o Feeling “out of control” impulsivity; indecisiveness
o Frequent worrying or obsessing o Confusion; disorientation; “spaciness”
o Anxiety o Difficulty concentrating, attending
o Unexplained/irrational fears o Difficulty remembering information,
o Frequent or recurring nightmares details, recent events
o Frequent irritability; easily frustrated o Repetitive thoughts
o Feeling angry and resentful o Poor judgment
o Mood swings o Frequently misunderstanding what
o Depression others tell you
o Crying spells o Thoughts of escaping, running away
o Frequent guilt o Racing thoughts
o Boredom
o Apathy; dissatisfaction; less interest in
activities that are usually enjoyable
o Loneliness
o Feeling inadequate, powerless, hopeless
Number of Items Checked Stress Level
0-7 Low
8-14 Moderate
15-21 High
22+ Very High
(Adapted from: Bourne, Edmund. The Anxiety and Phobia Workbook.)

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 POSITIVE STRATEGIES FOR COPING WITH STRESS

Consider these suggestions for managing your stress.

Basic Self Care & Lifestyle Strategies: Interpersonal Strategies:

 Eat well balanced meals with  Develop fulfilling, high-quality relationships
adequate nutrition, vitamins, and  Invest time and energy into your significant
minerals relationships, help others
 Reduce refined sugars  Learn and/or use communication skills
 Avoid fasting or binging  Assert your needs and boundaries in your
 Maintain appropriate weight relationships
 Exercise regularly – cardiovascular,  Say “no” more often when too much to do
strength training, stretching  Get in touch, hug someone, stroke a pet
 Practice good sleep hygiene
 Take “downtime”
 Take mini-breaks during the day Emotional Strategies:
 Make time for yourself, love
 Engage in activities that are nurturing
yourself
 Express/release your feelings
 Engage in recreational activities
 Find the humor in things/laugh more often
 Practice effective time management
 Practice relaxation techniques, such as deep
 Protect yourself from accidents
breathing, progressive muscle relaxation,
(don’t drink and drive; use seat
visualization exercises, meditation, yoga
belts; don’t smoke in bed, etc.)
 Protect yourself against STD’s and
Cognitive Strategies:
unwanted pregnancy
 If you’re sick, seek medical help  Counter negative thoughts
 Allow injuries to heal  Try to put things in perspective
 Avoid excessive caffeine  Distract yourself from negative
 Avoid excessive alcohol preoccupations
consumption  Establish goals and priorities
 Reward yourself in healthy ways  Try to accept your limits
 Try to accept what you cannot change
 Be willing to tolerate ambiguity and setbacks
 Take a proactive, rather than reactive,
approach to problems
 Recognize and correct harmful traits

Philosophical/Spiritual Strategies:
 Examine your life goals: develop consistent, meaningful, realistic goals
 Clarify your values
 Identify your personal gifts and strengths
 Contemplate what gives your life meaning and purpose
 Develop a positive philosophy of life
 Increase prayer, faith, spiritual commitment

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 RELAXATION AND STRESS MANAGEMENT USING ABDOMINAL BREATHING

Observe your breathing by placing one hand on your chest and your other hand on your abdomen.
Which is moving more, your abdomen or your chest? Abdominal breathing, where your abdomen
is moving more than your chest, allows you to breathe most efficiently.

Deep abdominal breathing is the natural way of breathing. The easiest way to observe this is by
lying on your back and focusing your attention on breathing more fully. You will probably
observe that your abdomen is moving more than your chest. You may also observe that you feel
more relaxed as you continue this abdominal breathing.

How We Breathe

Your torso is divided into an upper (or chest)

area containing the lungs and heart and a
lower (or abdominal) area. The chest and
abdomen are separated by the diaphragm, the
primary muscle for breathing, which
stretches across the midsection. When we
breathe in, the diaphragm contracts
downward and the ribs move out so that the
volume of the chest increases and the lungs
fill with air. When we breathe out, the
diaphragm relaxes upward and the ribs close
in, reducing the size of the chest and pushing
the air out of the lungs.

Stress and Breathing

Our bodies may respond to stress with rapid, shallow breathing. Under stress, people may hold
their breath or experience shallow breathing from habit or due to tension. You can observe this
now by tensing your abdominal muscles and trying to breathe deeply. It cannot be done. When
you hold in your stomach, you prevent the diaphragm from making a full downward contraction.
Breathing only with the chest contributes to shoulder and neck tension. The problem of shallow
breathing is worsened by 1) tight clothing around the waist that prevents the natural expansion of
the stomach during inhaling, 2) thinking that you must keep your stomach in, and 3) poor posture,
such as hunching over a desk.

During times of stress, focusing on your breathing and achieving a more natural abdominal
breathing pattern can help you to relax and to break the cycle of escalating thoughts or feelings of
stress. Wear clothing that is comfortable, maintain good posture, and relax allowing yourself to
engage in a pattern of abdominal breathing. If abdominal breathing feels awkward at first, it may
be easier for you to try it while lying on your back. Through the practice of abdominal breathing, it
will become more natural to you. Abdominal breathing is another technique to help you relax and
manage your stress or anxiety.

(Adapted from: Marguerite Ponder, C.B.T. and David R. Steinman, Ph.D.,

Austin Neurological Clinic, Austin, Texas)

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 52 Proven Stress Reducers
1. Get up fifteen minutes earlier in the morning. The 17. Say "no." Saying "no" to extra projects, social
inevitable morning mishaps will be less stressful. activities, and invitations you don't have the time or
energy for takes practice, self-respect, and a belief that
2. Prepare for the morning the evening before. Put out
everyone, everyday, needs quiet time to relax and be
the clothes you plan to wear, pack up your books and
alone.
notes, etc.
18. Want to take a long bath, meditate, sleep, or read
3. Don't rely on your memory. Write down
without interruption? Allow yourself to temporarily
appointment times, when library books are due, etc.
disconnect. Turn off your home phone, cell phone,
("The palest ink is better than the most retentive
pager, etc.
memory." - Old Chinese Proverb)
19. Turn "needs" into preferences. Our basic physical
4. Lying is stressful. If you know doing something is
needs translate into food, water, and keeping warm.
going to lead you to be dishonest, then avoid doing it
Everything else is a preference. Don't get attached to
altogether.
preferences.
5. Make duplicates of all keys. Carry a duplicate car
20. Simplify, simplify, simplify...
key in your wallet, apart from your key ring.
21. Make friends with non-worriers. If you want
6. Practice preventive maintenance. Your car,
anxiety and worry, associate with chronic worrywarts.
appliances, home, and relationships will be less likely
to break down/fall apart if you address problems as 22. Get up and stretch periodically when you sit for
they arise. extended periods while studying or at work.
7. Be prepared to wait. A paperback book can make 23. Buy a set of earplugs. If you need to find quiet at
waiting in line almost pleasant. home, pop in some earplugs.
8. Procrastination is stressful. Whatever you want to do 24. Get enough sleep. If necessary, use an alarm clock
tomorrow, do today; whatever you want to do today, do to remind yourself to go to bed, or schedule it in your
it now. planner.
9. Plan ahead. Don't let the gas tank drop below one- 25. Create order out of chaos. Organize your home and
quarter full; keep a well-stocked "emergency shelf" of workspace so you always know where things are. And
home staples; don't wait until you're down to your last when you're finished using something, return it to its
bus token or postage stamp to buy more; etc. place - you'll be less stressed when you haven't lost
something.
10. Don't put up with things that work improperly. If
your alarm clock, wallet, shoelaces, windshield wipers- 26. During stressful situations, people tend to breathe
whatever-are a constant aggravation, get them fixed or in short, shallow breaths. This limits your body's
get new ones. oxygen supply and delivery and can easily increase
muscle tension. Check your breathing throughout the
11. Allow an extra 15 minutes to get to appointments.
day-particularly before, during, and after high- pressure
12. Limit the amount of caffeine in your diet. situations. If you find your stomach muscles are
knotted and your breathing is shallow, relax all your
13. Always establish contingency plans, "just in case." muscles and take several deep, slow breaths from your
("If for some reason either of us is delayed, here's what abdomen. Note, how when you're relaxed, both your
we'll do..." kind of thing. Or, "If we get split up in the abdomen and chest expand when you breathe.
shopping center, here's where we'll meet..")
27. Writing your thoughts and feelings down (in a
14. Relax your standards. The world will not end if you journal or on paper to be thrown away) can help you
don't clean your apartment this weekend. clarify things and can give you a renewed perspective.
15. For every one thing that goes wrong, there are 28. Try the following yoga technique whenever you
probably 10, 50, or 100 things that go right. Count need to relax. Inhale deeply through your nose to the
them! count of eight. Then, with lips puckered, exhale very
16. Ask questions. Taking a few moments to repeat slowly through your mouth to the count of 16, or for as
back directions, what someone expects of you, etc., can long as you can. Concentrate on the long sighing sound
save hours. and feel tension dissolve. Repeat 10 times.

6
 52 Proven Stress Reducers
(Continued)
29. Inoculate yourself against a feared event. Example: 43. Use your weekend as time for a change of pace. If
before speaking in public, take time to review every your weekdays are scheduled and predictable, build in
part of the experience in your mind. Imagine what time for action and spontaneity into your weekends. If
you'll wear, what the audience will look like, how you your weekdays are fast-paced and full of people and
will present, what the questions will be and how you deadlines, seek peace and solitude during days off. Feel
will answer them, etc. Visualize the experience the way as if you aren't accomplishing anything at work?
you would like it to be. You'll likely find that when you Tackle a job that you can finish to your satisfaction on
give the actual presentation, you will be familiar with a weekend.
the material, and you will be less anxious.
44. "Worry about the pennies, and the dollars will take
30. When stress of having to get a task done interrupts care of themselves." That's another way of saying: take
actually getting it done, a diversion may be just what care of the todays as best you can, and the yesterdays
you need (a voluntary change in activity and/or and the tomorrows will take care of themselves.
environment).
45. Do one thing at a time. When you are with
31. Talk it out. Discussing your problems with a trusted someone, be with that person and with no one and
friend can help clear your mind of confusion so you nothing else. When you are busy with a project,
can concentrate on problem-solving. concentrate on doing that project and put aside other
things you have to do.
32. One of the easiest ways to avoid unnecessary stress
is to select an environment (work, home, leisure) that is 46. Allow yourself time, every day, for privacy, quiet,
in line with your personal needs and desires. If you and introspection.
dislike desk jobs, avoid accepting a job that requires
47. If you are faced with an unpleasant task, do it early
deskwork. If you dislike gossip, avoid socializing with
in the day to get it over with; you will no longer have
people who love gossip, etc.
anxiety surrounding that task.
33. Learn to live one day at a time.
48. Learn to delegate responsibility to capable others.
34. Every day, do something you really love and enjoy.
49. Don't forget to take a lunch break. Try to get away
35. Add an ounce of love to everything you do. from your desk or work area in body and mind, even if
it's just for 15 or 20 minutes.
36. Take a hot bath or shower (or a cool one in
summertime) to relieve tension. 50. Forget about counting to 10. Count to 1,000 before
saying anything that could make matters worse.
37. Do something for somebody else - but avoid taking
on others' problems. 51. Have a forgiving view of events and people. Accept
what you do and do not have control over.
38. Focus on understanding rather than on being
understood; on loving rather than on being loved. 52. Have an optimistic view of the world. Believe that
most people are doing the best they can.
39. Do something that will improve your appearance.
Looking better can help you feel better. BONUS: At the end of the day, write down 5 things for
which you are thankful - it might be your English
40. Schedule a realistic day. Avoid the tendency to
professor, your dog Charlie, or the clouds in the sky.
schedule back-to-back appointments; allow time
Guarantee you feel less stressed about your day
between appointments for a breathing spell.
afterward.
41. Become more flexible. Some things are worth not
doing perfectly, and some issues are worth
compromising on. SMILE!! 
42. Eliminate destructive self-talk: "I can't do this," "I
should have," etc. Exchange it for: "My goal is to Adapted from: The National Headache Foundation,
complete "X" by completing these steps..." 5252 N. Western Avenue, Chicago, Illinois 60625

7
UNCW Counseling Center
DePaolo Hall, Second Floor
910-962-3746
www.uncw.edu/counseling

Division of Student Affairs

Revision: 6/1/06 JMR