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Transforming Stress

Transforming Stress

Texas State of Mind Relaxation Video

Managing Stress - Brainsmart - BBC

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  • Physical Symptoms  

    • Headaches
    • Indigestion
    • Stomachaches
    • Sweaty palms
    • Sleep difficulties
    • Dizziness
    • Back pain
    • Tight neck, shoulders
    • Racing heart
    • Restlessness
    • Tiredness
    • Ringing in ears

    Behavioral Symptoms

    • Excess smoking
    • Bossiness
    • Compulsive gum chewing
    • Attitude critical of others
    • Grinding of teeth at night
    • Overuse of alcohol
    • Compulsive eating
    • Inability to get things done

    Emotional Symptoms

    • Crying
    • Nervousness, anxiety
    • Boredom; no meaning to things
    • Edginess; ready to explode
    • Feeling powerless to change things
    • Overwhelming sense of pressure
    • Anger
    • Loneliness
    • Unhappiness for no reason
    • Easily upset

    Cognitive Symptoms

    • Trouble thinking clearly
    • Forgetfulness
    • Lack of creativity
    • Memory loss
    • Inability to make decisions
    • Thoughts of running away
    • Constant worry
    • Loss of sense of humor

    Spiritual Symptoms

    • Emptiness
    • Loss of meaning
    • Doubt
    • Unforgiving
    • Martyrdom
    • Looking for magic
    • Loss of direction
    • Cynicism
    • Apathy
    • Needing to “prove” self

    Relational Symptoms

    • Isolation
    • Intolerance
    • Resentment
    • Loneliness
    • Lashing out
    • Hiding
    • Clamming up
    • Lowered sex drive
    • Nagging
    • Distrust
    • Lack of intimacy
    • Using people
    • Fewer contacts with friends
  • Physical Strategies

    1. Get adequate sleep daily (8 hours preferable)
    2. Eat a balanced diet.
    3. Engage in regular exercise (at least 30 minutes 3-4 times weekly).
    4. Reduce caffeine and alcohol intake
    5. Try the Counseling Center Guided Relaxation Video:

    Behavioral Strategies

    • Breakdown large projects and tasks into more manageable parts.
    • Create daily task list and check off task as they are accomplished.
    • Manage your time effectively by using a calendar to schedule specific times when you can work on tasks.
    • Intentionally slow down your pace.
    • Try to spend at least one hour of quiet/private time each day.
    • Spend regular time socializing with friends and loved ones.
    • Engage in activities which make you laugh.
    • Engage in activities that you enjoy, greatly interest you, or which give you a sense of accomplishment.
    • Look for opportunities to help and support others.
    • Avoid symptom relieving self-indulgent behaviors such as over-eating, drinking, or using drugs.

    Emotional Strategies

    • Learn to use relaxation, mental imagery techniques and/or meditation daily to counter anxiety and other physiological based emotional reactions to stress.
    • Practice calming yourself at the beginning of each day.
    • Develop interpersonal relationship with family and friends who can provide support during times of stress.
    • Learn and practice the Freeze-Frame process.

    Cognitive Symptoms

    • Re-evaluate the importance you place on many of your sources of stress. Often we make things better than they really are.
    • Use self-talk to help you change the message you give to yourself. Think about stressful situations you have dealt with successfully in the past. Remind yourself that you were able to deal with them before.
    • Think about how stress is affecting you mentally, emotionally and behaviorally and what you may be doing to make the stress you are experiencing worse.
    • Take time daily to think about and be thankful for the positive things in your life.
    • Attempt to have a positive rather than pessimistic outlook.

    Help Seeking Strategies

    1. Talk with someone close to you who can be of support to you.
    2. If you are difficulty managing stress, you may want to talk with a professional counselor. Due to time limitations, the Counseling Center does not provide counseling to faculty and staff but we can give you referral information.
    3. Check out the Counseling Center web site for self-help information, on-line screening, and useful mental health links.
  • Mindfulness- is the intention of noticing and paying attention to what is going on in the present moment without judgement; this includes sensations and feelings. The purpose is to bring mindfulness into everyday activities. Even though is difficult to be present all the time, mindfulness practice needs to be developed by bringing your mind back to the present moment when the mind tends to wonder in the past or the future.

    RAIN: A Mindfulness Practice for Accepting Your Emotions- offers support for working with intense and difficult emotions.

    RAIN • R – Recognize what is happening • A - Allow life to be just as it is • I – Investigate with kindness • N – No identification


    Some resources that can support your mindfulness practice are the following:

    1. Applications

    Chill by Let go – Free – give a quote in the morning and three reminders of mindfulness throughout the day.

    Headspace meditation- Helps to release stress and increase focus. Sounds of nature and urban spaces.

    TAO (Therapy Assistance Online ) platform -Mindfulness library provide several mindfulness exercises that you can practice  in your home 24/7     follow the link to register for free by using your TXST email address.

    Mindfulness Group- At the Counseling Center during the Spring and Fall semesters.

    1. Books

    “Wherever you go there you are”- Mindfulness meditation in everyday life- by Jon Kabat-Zinn

     “The Power of Now: A Guide to Spiritual Enlightenment” by Eckhart Tolle.

    The Miracle of Mindfulness” by Thich Nhat Hanh

    “Break Through Difficult Emotions” by Shinzen Young

    I Am Here Now: A Creative Mindfulness Guide and Journal” by Mindfulness Project

    1.  Free online mindfulness resources