Stop. Breathe. Chilliwack: Spring 2013

Manage stress in your life

Relaxing photo courtesy of Perry Stehr


Stress is not caused by an event itself but by how we perceive it. We can manage stress by dealing with the stressor itself and/or by learning techniques to manage the stress. Different people react to stress differently.

Stress causes:

• Change in life circumstances: financial, health, relocation, family, work, school
• Perceived challenges or threats
• Feeling of loss of personal control
• Feeling overwhelmed with work

Stress busters:

• Discover your specific triggers and symptoms
• Manage time, prioritize, reduce demands and organize
• Develop healthy practices: eat nutritious food, sleep seven to eight hours, exercise
• Avoid stimulating substances like caffeine, sugar and some drugs
• Develop a support system: talk with friends and family
• Examine thoughts and beliefs: try to recall what helped in the past
• Practice positive and calming self-talk
• Find activities that are relaxing or soothing to you: listen to your favourite music, take hot baths, meditate, do something you enjoy
• Find humour in life: spend time with people who make you laugh, see a funny movie or read a funny book
• Distract yourself temporarily: watch TV or play a game

Recognizing stress:

• Stomach trouble
• Headaches
• Withdrawal
• Blaming
• Anger
• Fatigue
• Inability to focus or lack of concentration
• Anxiety
• Heart pounding
• Irritability
• Harsh treatment of others
• Increased alcohol or drug consumption
• Change in eating and sleeping patterns
• Excessive worry
• Forgetfulness
• Teeth grinding
• Accident prone
• Cold sores
• Skin disorders
• Frequent colds

Want more information?

UFV’s Counselling Department is the best source for advice and information or issues related to learning, studying, time management and academic performance.

Workshops on learning, studying and related topics are offered regularly each semester by the Counselling Department. Please call Student Services in Chilliwack at 604-795-2808 to make an appointment.

See the Counselling Department’s Study Skills tips webpage:

Library Resources:

Davis, Martha. The relaxation & stress reduction workbook .Oakland, Calif. : New Harbinger Publications, 1982. Call number: WB 545 D38 1982 (Abbotsford, Chilliwack)

Ellis, David B. Mastering your life [videorecording] . Fountain Valley, CA : Coast Community College District, 2000 ; Toronto, ON : Magic Lantern Communications [distributor] ; Vancouver : B.C. Learning Connection [distributor], 2002. Call number: LB 2343.3 M37 2000 pt.26 (Abbotsford)

Ellis, David B. Preventing life crashes [videorecording] . Fountain Valley, CA : Coast Community College District, 2000 ; Toronto, ON : Magic Lantern Communications [distributor] ; Vancouver : B.C. Learning Connection [distributor], 2002. Call number: LB 2343.3 M37 2000 pt.24 (Abbotsford)

Ellis, David B. Stress management [videorecording] . Rapid City, SD : College Survival, Inc., 1988. Call number: LB 2395 S874 (Abbotsford, Chilliwack)

Ellis, David B. Taking care of your machine [videorecording] . Fountain Valley, CA : Coast Community College District, 2000 ; Toronto, ON : Magic Lantern Communications [distributor] ; Vancouver : B.C. Learning Connection [distributor], 2002. Call number:LB 2343.3 M37 2000 pt.23 (Abbotsford)

Gilbert, Daniel Todd. This emotional life [videorecording] . Alexandria, Va. : Distributed by PBS Distribution, c2010. Call number: BF 531 T45 2010 DVD (Abbotsford)

Goldman, Linda. Stress [videorecording] : portrait of a killer. [Washington, DC] : National Geographic ; Burbank, Cal. : Distributed by Warner Home Video, c2008. Call number: WM 172 S797 2008 DVD (Abbotsford)

Kabat-Zinn, Jon. Wherever you go, there you are : mindfulness meditation in everyday life . New York : Hyperion, c2005. Call number: BF 637 M4 K23 2005 (Abbotsford)

Kottler, Jeffrey A. Stress management and prevention : applications to everyday life . New York : Routledge, c2011. Call number: WM 172.4 K68 2011 (Abbotsford)

Linehan, Marsha. From suffering to freedom [videorecording] : practicing reality acceptance . Seattle, WA : Behavioral Tech, LLC, c2005. Call number: WM 190 F76 2005 DVD (Abbotsford)

Linehan, Marsha. Getting through a crisis without making it worse [videorecording] : crisis survival skills . Seattle, WA : Behavioral Tech, c2005. Call number: WM 190 G48 2005 DVD (Abbotsford)

Maté, Gabor. When the body says no : exploring the stress-disease connection . Hoboken, N.J. : John Wiley, c2011. Call number: WM 172 M383 2011 (Abbotsford)

Sapolsky, Robert M. Why zebras don't get ulcers [videorecording] . [Stanford, CA] : Stanford Video : The Board of Trustees of the Leland Stanford Junior Univeristy c2009 ; Mill Valley, CA : Kantola Productions [distributor], c2010. Call number: QT 162 S8 S36 2010 DVD (Chilliwack)

Vye, Christopher. Under pressure and overwhelmed : coping with anxiety in college . Westport, Conn. : Praeger, 2007. Call number: LA 229 V94 2007 (Abbotsford)

Wong, Paul T. P. Handbook of multicultural perspectives on stress and coping [electronic resource] . New York : Springer, c2006. Call number: E-BOOK ON THE INTERNET (Web)

Yapko, Michael D. Calm down! [sound recording] : a self-help program for managing anxiety. Fallbrook, Calif. : Michael D. Yapko, Ph.D., [2000?]. Call number: WM 172 Y36 2000 CD (Abbotsford, Chilliwack)

Yapko, Michael D. Trancework [sound recording] : an introduction to the practice of clinical hypnosis . New York. : Routledge, c2005. Call number: WM 415 Y362 2005 CD (Chilliwack)


Other Resources:

UFV Counselling Department:

UFV Counselling handouts:

Student Life: campus recreation:

Student Life: clubs and associations:

Student Union Society U-Pass (including information about free student access to community recreation centres):


Thanks to Chilliwack campus counsellor Julie Egers for help in putting together resources for this display, and to Perry Stehr for allowing us to use his photograph.

Julie Egers also suggests: Relax and renew: restful yoga for stressful times by Judith Hanson Lasater, PhD.

Last updated: March 19, 2013, lm.

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