Welcome to the Managing Academic Stress Resource Guide
Earning a degree is challenging, and can trigger many feelings of stress and anxiety. On this guide, you'll find experiences and advice shared by HU faculty, students, and staff as they share their success strategies.
Managing Stress Q&A Videos
If you were unable to attend the event, click here to watch the recording.
Essential Information for Coping with Stress & Contacting Counseling
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The Anxiety Survival Guide
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Co-written with psychologists and a college student who has experienced anxiety herself, this is a relatable and straightforward guide to managing worry in emerging adulthood. As well as providing tried-and-tested advice and exercises that are proven to reduce feelings of anxiety, it includes recovery stories from people who have managed their symptoms successfully. It begins with what is difficult and challenging about young adulthood and how you can deal with uncertainty in life. It goes on to examine change and challenges, giving tips about what can help in specific scenarios such as exams, relationships, leaving home and interviews. The guide also includes strategies and techniques for coping with panic attacks; self-care; and calming your mind. The guide uses a range of evidence-based approaches, including CBT, DBT, Compassion Focused Approaches and Mindfulness so you can work out the techniques that are best for you. The signposting included throughout guides young adults towards further support. This is essential reading for any young person experiencing anxiety, worry or going through a difficult transition or stressful experience.
ISBN: 9781785926419Publication Date: 2019-09-19
Featured books in the HU Library
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Mastering Adulthood
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Discover smart and entertaining strategies for dealing with difficult emotions like anxiety, sadness, anger, and uncertainty. More than just "adulting"--this book will give you the real emotional skills you need to thrive! Whether you're graduating from college, starting a career, trying to gain financial independence, or creating meaningful relationships--entering into the world of grownups can be more than a little overwhelming. And while there are plenty of fun books out there for young adults offering advice on how to fix a leaky faucet or find the right apartment, none really delve into the deeply emotional aspects of growing up. In Mastering Adulthood, psychologist Lara Fielding offers evidence-based skills to help you cope with the feelings of anxiety, depression, anger, and stress that may be getting in the way of living an independent, fulfilling adult life. Drawing on case examples from young adults she's worked with in her private practice, Fielding provides empowering strategies and skills for managing difficult emotions using mindfulness, dialectical behavior therapy (DBT), and acceptance and commitment therapy (ACT). When you experience big life changes that cause you stress, you need emotional flexibility to reach your goals and be your best self. Using the skills in this book, you'll learn to take charge of your emotional habits, stop feeling stuck, and discover what really matters to you.
ISBN: 9781684031931Publication Date: 2019-01-02 -
Meditation for Daily Stress
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Drawing on his experience living at the Kopan Monastery in Nepal, meditation teacher Michel Pascal shares his new and easy method of meditating in the moment to calm the mind and break the cycle of stress addiction. Meditation for Daily Stress: 10 Practices for Immediate Well-being is more than just an exploration of why we experience stress; it is a guide to a revolutionary meditative technique for finding peace, quiet, mindfulness, and centeredness in our daily lives. A true authority in meditation, Michel Pascal introduces readers to the power of meditation as a coping mechanism for daily stress, anxiety, and depression. He then prescribes a series of visualization and breathing practices and techniques that can be used throughout the day - whether in the workplace, while commuting, or at home - to unplug in the moment, before stress takes hold. This approachable method includes ten easy practices that you can do for even a minute at a time, wherever you are. In this guide, you will learn how to: -Meditate Like the Horizon to unplug your brain when it is running all the time. -Meditate Like a Dolphin to discover your inner peace in high-stress moments. -Meditate Like a Mountain to feel more grounded when your mood is up and down. -Meditate Like a Wave to help you deal with difficult people and difficult interactions. -Meditate Like a Kiss to feel less stress in a romantic relationship. Exploring both spirituality and physicality, mind and body, Meditation for Daily Stress is an essential read for busy people looking for an approach to meditation that will allow them to start a daily practice right away in order to live a healthier, happier life.
ISBN: 9781419724053Publication Date: 2017-04-11 -
The Stress-Proof Brain
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"For people suffering from stress, this book is a godsend." --Kristin Neff, PhD, author of Self-Compassion "Highly recommended for mental health professionals and consumer health readers looking to manage stress." --Library Journal (starred review) Modern times are stressful--and it's killing us. Unfortunately, we can't avoid the things that stress us out, but we can change how we respond to them. In this breakthrough book, a clinical psychologist and neuroscience expert offers an original approach to help readers harness the power of positive emotions and overcome stress for good. Stress is, unfortunately, a natural part of life--especially in our busy and hectic modern times. But you don't have to let it get in the way of your health and happiness. Studies show that the key to coping with stress is simpler than you think--it's all about how you respond to the situations and things that stress you out or threaten to overwhelm you. The Stress-Proof Brain offers powerful, comprehensive tools based in mindfulness, neuroscience, and positive psychology to help you put a stop to unhealthy responses to stress--such as avoidance, tunnel vision, negative thinking, self-criticism, fixed mindset, and fear. Instead, you'll discover unique exercises that provide a recipe for resilience, empowering you to master your emotional responses, overcome negative thinking, and create a more tolerant, stress-proof brain. This book will help you develop an original and effective program for mastering your emotional brain's response to stress by harnessing the power of neuroplasticity. By creating a more stress tolerant, resilient brain, you'll learn to shrug off the small stuff, deal with the big stuff, and live a happier, healthier life.
ISBN: 9781626252660Publication Date: 2017-02-02 -
Ready, Set, Breathe
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How can you prepare for and prevent your kids' inevitable meltdowns? Ready, Set, Breathe will show you andyour child how to focus, calm down, and live in the present moment. Being a parent is stressful, and when your child has a meltdown, it can be difficult to keep cool--let alone help your child to calm down. Ready, Set, Breathe offers real solutions to help you both deal with stress using everyday mindfulness games, activities, rituals, and habits. Designed for children ages 2-10 years old, this book is fun, engaging, and effective. As any parent knows, children aren't always receptive to what you say. Parental advice is often ignored or perceived as intrusive; and trying to get your kid to calm down and breathe can turn into an unpleasant power struggle in which you feel powerless and frustrated; and your child can feel nagged or bullied. The good news is that it doesn't have to be this way. In this book, you'll learn to teach mindfulness to your child in the most enjoyable and realistic way possible. You'll also learn skills to help yourself stay calm when your child does act up--especially in public. This is a must-read for all parents!
ISBN: 9781626252905Publication Date: 2015-12-01 -
Success under Stress
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From overflowing priority lists to power-hungry colleagues to nagging parental guilt, stress is the defining characteristic of most of our lives. Real help is here-an all-encompassing, stress-busting tool kit that goes far beyond breathing exercises and visualization techniques. Such one-size-fits-all methods are no match for the stressors we experience daily in our overcomplicated lives. Whether you have too many projects, your confidence is flagging, or you are clashing with a coworker, Success Under Stress provides a flexible array of strategies. You will learn how to: * Adjust your perspective to see opportunity instead of obstacles * Alter your physiology to get focused when overwhelmed, energized when exhausted, and calm when wired * Change the problem to prevent the stress from returning All in all, Success Under Stress offers a veritable arsenal of "magic bullet" solutions-hundreds of situation-specific, quick-acting tips for defusing stress and boosting productivity. Complete with quizzes, examples, exercises, and more, this practical book helps you gain control, exude calmness and confidence amidst everyday chaos, and achieve the success you richly deserve.
ISBN: 9780814432129Publication Date: 2013-01-02 -
Ten Minutes to Deep Meditation
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With today s demands and hectic pace, stress has become more common on a daily basis. Oftentimes, there are not enough hours in the day, and our to do lists grow longer and longer. It is no surprise that, according to a recent report by HiFX, the United States is the second most stress-ridden country in the world. With looming outside forces such as the depressed job market and the 9.4 percent unemployment rate, you need make a calm mind your priority. But when there is barely enough time for breakfast, it can be difficult to find time to balance your life. Ten Minutes to Deep Meditation is here to help. In a simple, step-by-step format, this book helps beginners increase focus and decrease stress through the art of meditation. According to a recent report from American Association of Naturopathic Physicians, meditation is a proven relaxation method that can lower blood pressure without chemical supplements. You will learn what meditation is (and is not), why you get stressed out, and how meditation can truly help calm your nerves. This book presents you with the two main types of meditation analytical and placement and how both can help you in different ways. You will also learn the answers to common questions regarding this soothing process: How is meditation different from relaxation, concentration, and self-hypnosis? Which techniques are right for you? Are there any physiological effects? This book will clear up the common myths of meditation and present you with structured methods to relax your body without medication. You will learn practical, easy-to-use instructions on the meditation process, with dozens of specific techniques and practices, including the Buddha Vairochana posture, Lamrim meditation, and the popular cross-legged lotus position. You will learn where to focus your attention and what to contemplate to fully clear your mind of outside stress. You will also learn how and why coupling meditation with yoga can create a greater calming effect. Going a step further, this book also contains images of correct meditative postures and yoga stretches, so you can get it right the first time. Most importantly, this book explains how to steady and control your breathing to bring oxygen to your mind. You will learn how to position your body, the best clothes to wear, how to stretch, and what to do when you run into problems and cannot seem to clear your head. Meditation specialists and real-life people who have experienced the benefits of meditation have been interviewed, and their expertise is dispersed throughout this book. Best of all, this book is written to fit into your busy lifestyle. With only ten minutes a day, you can let go of your stress for 24 hours. If you are looking for a natural way to ease your stress, Ten Minutes to Deep Meditation will help you focus your mind and balance your life.
ISBN: 9781601385864Publication Date: 2014-12-22
