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Biofeedback can be an important piece of developing and maintaining wellness. In fact, if you own a thermometer, you are already a biofeedback practitioner!
In its most general sense, biofeedback is simply the use of technology to gain real-time information about physiological functions such as breathing, body temperature, heart rate, or brain activity. So all the blinking and beeping screens you saw in the latest episode of ER? Biofeedback at work.
Imagine if all those blinking and beeping screens at your local ER were pointed at the patients instead of the doctors. This is the essence of how we use biofeedback here at CAPS.
We offer you the opportunity to use a computer program that gives you information about your physiological functioning.
By measuring things like your heart rate and invisible changes in your sweat response, you will gain awareness of how much stress you are holding in your body. But even more importantly, you will gain the ability to change and control how your body is functioning. We've all had the thought, "I should really relax more." Yet very few of us are successful in this goal. It makes sense when you think about it. We aren't aware of most of what is happening in our body in any given moment, and it is impossible to control or change something that is happening outside of your awareness. Our biofeedback program will give you the awareness and skills you need to truly make a difference in your level of stress.
There are two ways to begin biofeedback training at CAPS. To receive the most comprehensive training, consider participating in our quarterly Biofeedback Group - Stress & Wellness Groups Handout (PDF).
If interested, make an appointment with a CAPS counselor and they will help you determine if it is a good fit for you.
Another option is to stop by The House for individual practice. The House is open from 8am-5pm and offers drop-in use of the biofeedback computer located there. The House is staffed by undergraduate peer educators who will be able to introduce you to the computer program and show you how to begin using the on-screen tutorials.
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You can start by knowing that you're not alone. The latest economic stressors have affected nearly all UC Davis students in some way, often adding to already existing stress and anxiety about financial futures. Money and the economy recently became the two top-ranking sources of stress according to an American Psychological Association survey.
Although stress can sometimes be helpful as it motivates adaptive responses to threatening situations, persistent and intense stress can reduce our ability to function effectively and this can spiral into a great deal of distress. Fortunately, there are healthy strategies for students to manage stress during times of financial difficulty. Click on the links below for some of the details:
Improving your self-efficacy, your sense of being capable of achieving your goals, goes a long way to prevent despair and panic that can arise in situations like the financial crisis. For instance, you can choose to pay attention to relevant news about the economy, but avoid getting carried away by sensationalist panic that can contribute to poor decision-making. Instead of overreacting or becoming passive, choose to stay focused.
Write down your particular financial situation as well as specific solutions within your control for targeting the stressors. Confronting stressors can initially cause a bump in stress if the stressors were previously avoided, but getting a plan down on paper can reduce stress. A plan can include gathering more information about options and reaching out for help. Once a reasonable plan has been developed, commit to it and review it regularly.
Practical tips and Finance Resources:
Cash Course
Student Money Management Guide
Student Affairs - Financial Resources
Stress related to finances could drive some to gambling, drinking, smoking, or emotional eating as coping mechanisms. Financial stressors can strain relationships as well, making it particularly important to take a moment to gain perspective on the situation before pushing away or avoiding the very people who can be helpful to you. Choose healthier responses to stress, such as seeking the company of those who care about you, engaging in regular moderate exercise, and employing tools such as the guided relaxation MP3s.
Although difficult, challenges can offer opportunities. For example, the financial crunch can motivate you to find healthier ways to cope with stress, developing skills that last a lifetime. Hard times can bring loved ones closer together to support each other. A tough job market can motivate pursuit of one's full educational potential. Mainly, see the opportunities behind the challenges.
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There's always something to do as a UC Davis student. It's a common experience to have a difficult time keeping up with all the deadlines, especially if you're the one who's responsible for structuring what to do and when to do it.
Procrastination, the habit of putting off tasks to the point of "crunch time," is common among high-achieving and high-ability students because of its connection to perfectionism. Expecting perfect performance from oneself can lead to procrastination on a task so that if the expectations aren't met, the blame can be attributed to the fact that there wasn't enough time for the task, protecting self-esteem since the performance didn't represent true ability.
In addition to looking over the tips on how to deal with perfectionism, check out the highly-relevant time management tips and these tips below:
Procrastination often results from feeling overwhelmed with a major task. Set the goal of not doing too much of the same activity at one sitting. Instead of planning to read the same book for two hours straight in one evening, try reading the same book for 40 minutes per day over three days.
If you're in the habit of procrastinating, you may find that it's difficult to stick to a schedule, and you may feel guilty for procrastinating. Scheduling a reasonable amount of time to relax and have fun can reduce the feelings of guilt and prevent procrastination that could arise naturally out of not allowing enough time to enjoy life.
Too often, people wait to become motivated, but, paradoxically, motivation can build after getting started. An example is someone who throws away a container of food that sat too long the fridge, and then becomes inspired enough to toss the rest of the expired food away.
We often avoid tasks that are intimidating or unpleasant. Break down the task into easy and palatable first steps, such as doing what would take only 10 minutes to do. If you find that it is still difficult to get started, try breaking down the steps even further and just committing to the first one, such just starting off with a commitment to reading just the first paragraph and then seeing how you feel about continuing with the next step.
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You find yourself becoming so worried, nervous, and tense while preparing for or taking a test that you have difficulty planning, concentrating, and recalling what you've studied.
No, we need anxiety. It helps motivate us and can actually help us perform better. The goal isn't to get rid of it, the goal is to manage it, rather than letting it manage you.
Most problems with test anxiety come from under-preparation. Follow these steps for good preparation:
1. Don't cram the night before. Use the night before to get a good night's sleep.
2. Schedule realistic study times-no one can study efficiently for 6 hours straight.
3. Take breaks during studying and give yourself a reward when you are done.
4. Eat well-your brain needs fuel to study and to perform well.
5. Exercise-it's a great stress reliever and can actually improve attention and concentration when done regularly.
6. Practice relaxation techniques such as progressive muscle relaxation, deep breathing, or visualization.
7. Avoid caffeine. It increases anxiety and research has shown it lowers some kinds of cognitive performance.
8. Do not cram the night before. Yes, we're saying it again. It bears repeating.
If you struggle with chronic procrastination you can also click here.
What if I prepared well, got enough sleep, food, and exercise, and I'm still experiencing panic during the test that is making hard to do well?
1. Take a brief break and use the relaxation techniques you have been practicing.
2. Prepare some helpful self-talk that you can use. Examples of helpful statements are:
"Some anxiety is a good thing. I can ride this feeling out and still do well."
"My entire life will not be decided by how I do on one test."
"I am so much more than just a college student. This test doesn't determine my self-worth."
"All that I can do is my best under the circumstances."
"I can skip this one and come back later."
"I prepared well. If this is hard for me, it's hard for everybody else too."
I tried all that, and I'm still really struggling with this problem. What can I do?
Call CAPS at (530) 752-0871 and make an appointment with one of our counselors, who will be happy to offer individual support with your test anxiety.
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The following could indicate high stress levels, in which case it might be time to intentionally reduce your stress level:
- Feelings of being overwhelmed/helpless
- Increased irritability
- Decreased cognitive flexibility
- Crying spells
- Poor sleep
- Upset stomach
- Frequent headaches
- Rapid onset of fatigue
- Tingling extremities
- Rapid heart beat
- Increased blood pressure
- Frequent illness
- Flare-up of herpes simplex
- Increased frequency of asthma attacks
- Lowered immunity
- Depression
- Cardiovascular disease
Health concerns
A break-up of a romantic relationship
Coming out
Parental discord
Financial stress
Transition to a new city
Academic stress
Career uncertainty
Poor time management
Excessive work responsibilities.
Quick Fixes:
- A relaxing bath/shower
- Listen to music, or allow for silence, whichever relieves stress
- Exercise, such as a walk/jog/few sit-ups, as allowed by your physician. Some people find swimming to be particularly meditative
- Stretching/yoga
- Diaphragmatic breathing; take a deep breath into your belly, not your chest. Hold your breath on the inhale for a few seconds, allowing your blood to collect plenty oxygen. This stimulates the relaxation response. Take a natural breath. Repeat. Do this five times. Repeat through the day. Also try our podcasts
- Try to put matters into perspective. What's the big picture?
- Get out into nature, which can help provide perspective on stressors
- Visualize success. For example, visualize succeeding on a test or resolving a conflict
- Do you get enough sleep? If so, what's the quality of the sleep like? A regular sleep schedule is often helpful in reducing fatigue.
- Exercise: 3-4 times per week for a half hour per session (provided your physician allows).
- Excessive alcohol is stressful to the body and can affect sleep. Beware of turning to alcohol to manage stress.
- Hydrated? Drink 4-8 glasses of water per day.
- Healthy nutrition: Believe it or not, it does affect your general sense of well-being. If you're unsure what a healthy diet is, consult a dietician at the health center.
- Eliminate or moderate nicotine/caffeine intake if using too much.
- Be intentional about relaxing. Examples include taking baths/showers, brisk walks, music, art, yoga/stretching, meditation, and movies.
- Be intentional about having fun. Examples include comedy, sports, light-hearted friends, and games.
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The intention behind these downloads is to introduce, educate, and expose you to some variations on how to purposefully relax or simply cope better. With practice, these exercises can be opportunities to gain some control over your response to stress and can help provide balance to the demands of life. You will find a variety of voices and techniques among the downloads, all of which promote the mind-body connection. We encourage you to practice what is useful to you and to feel free to edit and alter these practices in your own mind.
Relaxation can be accomplished through various means, including unhealthy avenues. Our hope is that you will attempt to incorporate healthier tools by slowly replacing any unhealthy ways of coping. It may take some practice. It may even feel uncomfortable to take some time to practice just ìbeingî instead of doing something else. With more practice it can become easier and more familiar.
These exercises may be used in a preventative way, before the stress, worry, anger, or frustration begin to mount. Mindfulness exercises can help improve tolerance of difficult experiences. Relaxation practices can also be utilized in a restorative way to help decrease the cumulative effects of a stressful period of time, as well as to increase your sense of peacefulness, calmness, and perspective in your life.
We want to acknowledge that these downloads are a self-help tool. The self-help resources on this site are not intended to be a substitute for therapy or professional assistance. Some of this material may be contraindicated for people addressing trauma issues. UC Davis students needing more support or experiencing crisis can contact CAPS at (530) 752-0871 or Suicide Prevention and Crisis Services at (530) 756-5000.
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If you find yourself dissatisfied with anything less than perfect, then the associated pressures can paradoxically interfere with performance and create a whole lot of stress. For one thing, it's difficult to prioritize while believing that everything has to be perfect. For another, self-esteem can be plagued with insecurity as self-worth becomes tied too closely with achievements that never are perceived as sufficient.
Check out the procrastination tips to learn how perfectionism can undermine performance as a coping mechanism to protect self-esteem. The following tips can be helpful to address perfectionism directly
Making a personal list of the advantages and disadvantages of perfectionism can be the first step toward making change. If disadvantages are acknowledged, then it's easier to motivate oneself to change.
Distinguishing between what really matters and what does not matter can help focus healthy striving into a reasonable, achievable effort. Part of being human is not being able to do everything; believe it or not, we can be more likeable as humans with flaws than as "superhumans."
Instead of letting results define you, give yourself credit for the efforts you make and know that things don"t always go as planned. Try living in the "here and now" instead of ruminating about past performance or mentally chasing after that elusive perfection in the future.
Shift away from negative thinking about performance and achievements; it isn't the end of the world if you make a mistake. Replace habitually negative thoughts with a new habit: realistic and positive counter-thoughts. A psychologist can help with this shift.
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You've probably been told at least once that you need to practice better "time management." This is really a little misleading. For those of us without magical powers, there is no way to "manage" or change time. And if we could, it's questionable whether it would help. Let's say you waved a magic wand and presto you had three more hours in each week. What would you do with the extra time? Think about it and really be honest with yourself. Sleep? Facebook? How much more would you get done? The issue isn't time management; it's self-management. In each moment, we are making a choice about doing one thing instead of another. The trick to getting things done isn't about having more time, it's about bringing focus to these moment by moment choices.
Let's face it, hanging out with your friends, watching TV, and surfing the 'net are always going to seem more appealing than studying for organic chemistry. If you don't have a plan for each day, you are unlikely to make good choices for how to spend your time. Here's some steps for making a time management plan:
1. Use this Time Management Calculator to gain a better understanding of how you are actually using your time. This calculator will also help you "budget" the time you spend on socializing and relaxation.
2. Download the Quarter Scheduling Tool and the Weekly Scheduling Tool.
3. Using the Quarter Scheduling Tool, fill in all of your major academic and personal commitments for the quarter. Include all midterms, papers, and final exams.
4. Look at each item on your Quarter Scheduling Tool and determine how many weeks you need to prepare for it. Working backwards from the due date, mark a "start preparing" notation on the appropriate day.
5. Now begin to fill in your Weekly Scheduling Tool. Start with things that you can't change like class times, work schedule, or a birthday celebration for a close friend. Now look at your Quarter Scheduling Tool to determine if you need to start preparing for anything this week. If so, find a time for it on your Weekly Scheduling tool. Once you have entered your studying time, add time for eating, exercise, and a consistent and sufficient sleep schedule.
6. Look at the blank squares; this is your time. What do you want to do with it? College life needs balance to prevent burnout. What are the activities that "recharge your batteries"? A movie with friends? Dancing? Learning to play a musical instrument?
It can feel as if your time got stolen when you weren't looking.
When this is true for you it's worth investigating to see if there are any "time bandits" in your life.
A "time bandit" is something that takes your attention for long periods of time without moving you toward your goals. Common time bandits are television, Facebook, and email. Even activities that do improve our lives, such as apartment cleaning, can be used as "escapes" and thus become time bandits. Of course you're not going to cancel your Facebook account, throw away your television, and never clean your home. Try these tips though to gain control over the time bandits in your life:
1. Identify your top 3 time bandits. Over the next week, track how much time is devoted to these activities. Ask yourself if you want to make a change.
2. Decide how much time you can allot to each of your bandits and plan time into your schedule for these activities.
3. When you begin an activity that is a known bandit, decide first how long you will be spending. Next, set an alarm or ask a friend/roommate to come get you at a designated time. Another option is to arrange to begin an activity at a time when you will be forced to stop due to the environment or another commitment (e.g. you might log on to Facebook at a coffee shop that is scheduled to close in 30 minutes).
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It's a period of acute anxiety. Panic attacks are terrifying, especially if you don't know what's happening to you.
Attacks can transpire spontaneously or be provoked by a known stressor.
A primary reason why people find panic attacks can be so terrifying is that they don't know they are having one. They try to make sense of the experience, often thinking that they're having a heart attack or losing complete control.
Such fears increase the anxiety, perpetuating the experience. It is for this reason that many people call emergency services when experiencing their first attack.
- Increased heart rate - often described as pounding
- Chest pain or discomfort
- Increased sweating
- Shortness of breath
- Dizziness
- Trembling
- Nausea or stomachache
- Fear of having a heart attack
- Fear of losing control
- Fear of dying
The onset of an attack is associated with the "fight or flight" response.
The body is flooded with hormones, mostly epinephrine (adrenaline) providing energy to address the perceived danger.
Energy levels are increased and attention is heightened.
Attacks can last anywhere from 15 seconds to waves of attacks lasting hours.
Living in fear of an attack is almost as bad as the attack itself. It is for this reason that people sometimes develop agoraphobia, a fear of public spaces or unfamiliar spaces.
The phobia often stems from a fear of not being able to escape a situation when experiencing an attack.
1. Acknowledge that while it may feel like you're "out of control," your body is behaving exactly as it's set up to respond to a threat.
2. Face the symptoms; don't resist them. A healthy dose of curiosity can be helpful. "Here we go again. Let's see what happens to my body during this panic attack."
3. Remind yourself that a panic attack cannot cause a heart attack. Thinking of a panic attack as a "free" cardio workout is not so far-fetched!
4. Attend to your breath. Do so by placing your hand on your diaphragm. Identify whether you are over-breathing (hyperventilating) or under-breathing. Breath affects the Ph balance in the blood. The Ph level in the blood causes the heart to be triggered accordingly, and a chain reaction starts.
- If you are over-breathing, cup your hands and breath into them. Doing so increases carbon dioxide level in the blood. Only do this for 2-4 breaths.
- If you are under-breathing, be sure to breathe into your belly, not just your chest.
5. Distract yourself. Attend to chewing some gum. Take a cold shower. Call a supportive person.
6. Remind yourself that panic attacks, as scary as they are, do end.
7. Have compassion for yourself. Understand that the experience of a panic attack is your body's language for signaling distress. Consider what you can do differently to relieve some of the distress.
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Stress & Wellness Ambassadors are student peers who help UC Davis students cultivate wellness and skillful stress management. They host resources such as the Mind Spa, and events such as Therapy Fluffies
For more information about the mindspa visit our Mind Spa webpage or visit the Stress & Wellness Ambassadors Facebook page
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