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Stress Management Program Services

The Stress Management Program (or SMP) is a skill based program that gives students who are experiencing the negative consequences of excessive stress an opportunity to learn about and practice relaxation skills.

Using various relaxation techniques (breathing, progressive muscle relaxation, imagery, biofeedback), students can learn to deal with the stress they may experience from not only general anxiety, but also specific situations (i.e. test, social, etc.). In addition, students learn basic stress management procedures (i.e., learning to use stress relief techniques on a regular basis) and receive support for modifying other behaviors (i.e., exercise, nutrition, sleep, time management) that could improve stress levels.

  • Learn more about SMP programming in "Types of Services." 
  • Learn more about how to use the website and skills in "Self-Guided Stress Reduction."

Check out our most recent podcasts!

 

 

Fall 2009 - Stress Management Program Workshops

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Workshops are free for students and take place in the CSU Health Network Building. Space is limited; please call to make a reservation at 491-7121. Questions? Call, or email Jenifer Thomas at 491-5825 or jenifer.thomas@colostate.edu.

Sleep Management

Are you having difficulty with sleep? Sleep problems are common among college students, but there are various strategies that can help. This one-time workshop teaches 6 steps to better sleep, and provides an opportunity for specific questions about sleep problems.

Mondays; 2:00 - 4:00pm

  • September 21
  • October 19
  • December 7

Thursdays; 2:00 - 4:00pm

  • October 8
  • November 12

Stress Management

Learn successful ways to manage stress! This one-time workshop presents information about stress and symptoms, effective coping strategies, and relaxation techniques.

Tuesdays; 12:00 - 2:00pm

  • October 6
  • November 17

Wednesdays; 2:00 - 4:00pm

  • October 21
  • December 2

Thursdays; 3:00 - 5:00pm

  • September 24
  • November 5

Relaxation Podcasts: Guidelines and Instructions

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The guided podcasts provide introduction to a variety of relaxation skills (style and length). It is suggested that students try different skills in order to determine the type of relaxation that works best.

  • The shorter podcasts are great for relaxation on the go!
  • The longer podcasts are great for practice and more intense relaxation!

Relaxation Breathing: During each track you will want to focus on using correct relaxation breathing. This type of breathing involves using the diaphragm, letting the breath reach the bottom of the lungs and allowing the abdomen and sides of the rib cage to push out. The chest and shoulders are relaxed; high, shallow chest breathing is stressful and gives messages of stress to the brain.

Visual Imagery: Some tracks involve the use of imagery. Visual imagery is the development of a “mind picture” and in stress management, it is effective if one has a specific image that can be recalled or brought up as rapidly as possible. (Think of the image as a “mind sanctuary ” or place that you can go when you note some of the beginning signs of the stress response.)

Stress Management Series by Gary Richardson, Ph. D.  (found in the podcast box above)

The purpose of these longer relaxation tracks is to provide a basic foundation of relaxation skills. Each technique helps us to relax our body physiologically and refocus our attention. When used on a regular basis, these techniques can help reduce the mental and physical signs of stress. As with any skill, it takes practice!

Track 1: Foundations of Practice: The technique of Progressive Muscle Relaxation (PMR) consists of developing an awareness of the sensations that are produced by various muscle groups by contracting and then relaxing them. This technique helps reduce the level of overall body tension. When practicing this technique: Be aware of any vulnerable areas in your body, and do not tighten too much there. Also, be careful tightening the neck and lower back. If it hurts, don’t do it!

Track 2: Brief Techniques: This technique involves a more passive approach to reducing muscle tension. Instead of creating tension, you place your mind in your muscles and reduce tension with relaxation breathing. Also, the track guides you to creating a warm and heavy wave through the body. When practicing this technique: Be aware that the mind wanders often during the day and that it may happen during this exercise. If you notice your mind going elsewhere, just refocus your attention on your breathing or on the track.

Track 3: Integration: This technique combines ideas from Tracks 1 and 2, but it is less guided. Please do not use this track until you feel comfortable with Tracks 1 and 2. When practicing this technique: Remember that there is less guidance on this track and it may be difficult to keep your mind on the relaxation. Just remember to refocus when you need to.

 

Don't have Flash but still want to listen?

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Progressive muscle relaxation
Find your tension and then let it go.




Nose breathing
breathing is a great way to de-stress . It will change your brain chemistry and calm you down.



Better sleep
You'll find your zzzzzz's here.




Body scan
De-stress from head to toe.

 

 

Track 1 Foundations of practice: Progressive muscle relaxation
The technique of Progressive Muscle Relaxation (PMR) consists of developing an awareness of the sensations that are produced by various muscle groups by contracting and then relaxing them. This technique helps reduce the level of overall body tension. When practicing this technique: Be aware of any vulnerable areas in your body, and do not tighten too much there. Also, be careful tightening the neck and lower back. If it hurts, dont do it!


 

 

Track 2 Brief techniques: Body scan and heavy/warm
This technique involves a more passive approach to reducing muscle tension. Instead of creating tension, you place your mind in your muscles and reduce tension with relaxation breathing. Also, the track guides you to creating a warm and heavy wave through the body. When practicing this technique: Be aware that the mind wanders often during the day and that it may happen during this exercise. If you notice your mind going elsewhere, just refocus your attention on your breathing or on the track.


 

 

Track 3 Integration
This technique combines ideas from Tracks 1 and 2, but it is less guided. Please do not use this track until you feel comfortable with Tracks 1 and 2. When practicing this technique: Remember that there is less guidance on this track and it may be difficult to keep your mind on the relaxation. Just remember to refocus when you need to.


Self-Guided Stress Reduction

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Strategies for Success:

Self-guided stress management instruction and relaxation practice can be quite effective. In order to be effective, it takes practice, patience, and discipline. Please consider the resources and tips below:
Stress Relief
The aim of stress relief is to help individuals move away from, move beyond, or develop behaviors that give them a break from the stress and allows the physical effects of stress to be relieved. These are the strategies to use when you feel stressed in the moment. TIP: Identify and learn a variety of stress relievers; then you have choices. Determine the situations that you feel most stressed and match the stress relieving skill.
Examples include: Relaxation breathing, exercise, yoga, massage, time with friends, hobbies, pets, reading, walking, etc.
Find some simple stickers (labeling dots, for example) and place them on your notebook, steering wheel, etc....maybe choose places where you are likely to feel stressed. Use these stickers as a reminder to stop and relax.
 
Stress Management
The aim of stress management is to help individuals use basic coping skills (or stress relief techniques) in a systematic  or preventative way. These are the strategies to use as part of your regular schedule of self-care. TIP: Choose times in your day when you could easily fit it in or use a break (when you arrive at school, at stoplights, after lunch, when you get to class early, etc.). Consider putting it down in your schedule so that you will consider it a priority.
Examples include: Taking time on a regular or scheduled basis to do relaxation breathing, exercise, yoga, massage, time with friends, hobbies, pets, reading, walking, etc.
Put some relaxation in your schedule! Write it down as an appointment, or schedule it in your phone with an alarm.

Types of Services

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It is recommended that students access Stress Management Program services (stress and sleep) based on their needs and goals. In other words, it is not necessary for all students who need relaxation instruction and training to schedule individual sessions. Therefore, we offer three different types of services to access: 

1.  SMP Webpage: The webpage offers handouts, links, and guided audio relaxation skills.

  • Who? Students who have previous relaxation experience and/or who have limited time to schedule appointments. Many students find benefit from regular relaxation practice with the podcasts.

2.  SMP Workshops: The workshops offer one-time stress education and relaxation instruction.

  • Who? Students who have previous or limited relaxation experience and/or who have limited time to schedule appoints. Students who would like additional instruction or problem solving. Many students find benefit from specific instruction and guidance.

  • Information about current workshops can be found in the Counseling Services, Group Services webpage under "Psychoeducational Workshops." Use the link below!

    www.counseling.colostate.edu/services/counseling/group/current-groups.cfm

3.  SMP Sessions: The individual sessions offer individualized relaxation instruction and practice.

  •  Who? Students with limited or no relaxation experience, who have specific stress-related physical symptoms (i.e. might benefit from biofeedback training), who have situation specific anxiety (i.e. test anxiety), and/or who are concerned with their ability to learn and practice the skills on their own.

4.  CSU Health Network @ LSC: The "Stress-Pert" is at the LSC (formerly known as the Wellness Zone) each week during the academic year for FREE consultation. The Stress-Pert is at the LSC on Wednesdays from 12-2pm.

  • Who? Students who have previous or limited relaxation experience and/or who have limited time to schedule appoints. Students who would like additional instruction or problem solving. Many students access relaxation help with the "Relaxation Station"...a massage chair, biofeedback devices, and more!

Resources

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Podcasts:

The relaxation podcasts offer self-guided relaxation practice. It is important to practice on a regular basis. View the various podcasts on the main stress management page!

Our Resources:

The resources available through the CSU Health Network include links to information about other services, tips and techniques, and printable handouts.


Other Resources:

The webpage includes links to credible websites that offer stress information and resources.

 

Chair on the beach

Face it- some days are just no fun. You got behind in studying, have an exam coming up and you partied longer than you wanted. Here are some calming tricks from Kathleen Hallfounder of the Stress Institute. Tune out-listen to your favorite music, watch a slide show of favorite photos on your computer, connect with a friend, play-a quick game of solitaire or Sudoku. Now you are stress busting!
 

Easy Stress Relievers

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Try these quick and simple stress relievers! 

Breathing: Take a deep breath and as you exhale consciously release as much tension from your body as you can. Or, try a counting pattern like...4-7-8. Sit with your back straight and place the tip of you tongue against the ridge of tissue just behind your upper front teeth. Now exhale completely through your mouth making a whoosh sound. Close your mouth and inhale through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth , making a whoosh sound to a count of eight. Now repeat the cycle three more times. 

Tense and Release: Notice any muscles in your body which are feeling tight or uncomfortable. Create tension in the target area, hold for 10 seconds, and then release the tension and relax.
 
Wave Relaxation: Create a feeling of warmth and relaxation at one end of the body. Once you have established that feeling, allow it to move slowly, like a wave, to the other end of your body. For example, if you begin with the muscle at the top of your head, create that feeling of comfort and relaxation in the forehead and around your eyes. As you feel these muscles becoming more relaxed, just allow a wave of relaxation to move slowly down the body. As this wave of relaxation spreads slowly through the muscles, allow the feeling to wash away the tension, and to penetrate each of the muscle fibers in the neck, shoulders, lower back, buttocks, back of the thighs, calves, right to the tips of the toes. This technique can be used for specific muscle groups just as well (for example, if you need to relax just the muscles in the head and neck).
 
Cue-Controlled Relaxation: Take a full, deep breath, and as you exhale repeat the word “relax” to yourself. As you tell yourself to relax, let go of any tension you are holding and allow your body to feel loose and comfortable. Continue to pair this word with each exhalation for a minute or two. Notice the feelings of relaxation produced and become aware of your ability to control bodily processes by the use of this procedure.
 
Peaceful Imagery: Close your eyes and imagine clearly some peaceful, relaxing scene you have chosen from you memory. Make this image as detailed and real as you possibly can. As you visualize the scene, try to get in touch with those same feelings of contentment, relaxation and comfort that you experienced before. Keep this image in clear focus for several minutes as you allow yourself to relax. As you let go of the imagery, retain the feeling of comfort and relaxation you have created.
 
 
 
 

 

Yoga Tips

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Yoga to Revive Yourself

Create a triangle by supporting your weight evenly between your hands and the soles of your feet. Elbows and knees are straight, feet and hands shoulder width apart. Head is between the arms. Breathing normally, hold position 1 to 3 minutes. Let your inner energy awaken your spirit.

 

 

 

 

Yoga to let it all go!

Sit cross- legged or in a chair with spine straight and feet flat. Rest left hand on left knee with middle finger behind index finger and other two fingers locked down with thumb. Raise right hand to chin level with index finger pointed up and other fingers curled under thumb. Close your eyes and move index finger rapidly in small circles for 1 to 3 minutes. Then take a few deep breaths and relax.

 

 

Yoga for Serenity

Sit cross-legged or in a chair with spine straight and feet flat. Now close your eyes  and block right nostril with right hand. Take deep, slow breaths through the left nostril. Continue for 1 to 3 minutes. Let the positive and relaxing energy take over. Switch sides.