Managing College StressManaging College Stress

Vickie SkorjiVickie SkorjiAssistant Director, Tokyo English Life LineAssistant Director, Tokyo English Life Line

Lori WigmoreLori WigmoreDirector Children and Families, TELL CounselingDirector Children and Families, TELL Counseling

Core ServicesCore ServicesThe Life Line (03-5774-0992)• Free anonymous

telephone counseling in English 9am-11 pm daily

• Accessible anywhere in Japan

TELL Counseling• Accredited by the

Samaritan Institute• Multi-lingual,

confidential, face-to-face counseling by licensed professionals

• Psychiatric evaluation and medication

• Flexible feesTELL Children and Families Provides confidential assessments counseling and psychological testing

Today’s TalkToday’s Talk

• Stages of adapting to college life• Cultural adjustment• Common college stressors• How does stress impact you?• Unhealthy coping behavior• Healthy stress management• How to help a friend• Where to get help

Common Changes You Can Common Changes You Can Expect the First Year AwayExpect the First Year AwayCommon Changes You Can Common Changes You Can Expect the First Year AwayExpect the First Year Away

• New environment • New relationships• Greater personal freedom • Added responsibility

• Changing relationships

Culture Shock CycleCulture Shock Cycle

Arrival ConfusionArrival ConfusionArrival ConfusionArrival Confusion

• Jet lag

• Meeting New Friends

• Navigating campus and new

country

• New language

• New foods

• Course selection

The Honeymoon StageThe Honeymoon StageThe Honeymoon StageThe Honeymoon Stage

• Excitement over the newness

• Immerse self in new culture

• Cultural High

Cultural ShockCultural ShockCultural ShockCultural Shock

• Differences become less exciting

• Tired of explaining self• Tired of language

difficulties• Value conflict• Critical toward the host

culture

HomesicknessHomesicknessHomesicknessHomesickness

• Often occurs after vacation break• Feel lonely, frightened and isolated• Missing old friends, old routines

Challenges and ExpectationsChallenges and Expectations

– The reasons for coming– Nationality– Ethnicity– Cultural and educational background– Previous experience– Financial Status (SES)– Marital status– Age– Gender– Expectation to be successful

Acceptance and IntegrationAcceptance and IntegrationAcceptance and IntegrationAcceptance and Integration

• Strong friendships develop• Isolation starts to subside• Comfort with adapted identity vs. home identity• Identify with new ways of thinking

Stage 4: AdaptationStage 4: Adaptation• Growing sense of acceptance and

appreciation for the new customs and culture and sense of enjoyment.

• Ability to function in two cultures and growing sense of self confidence

• Feel more relaxed and comfortable in your new `home` and life may even be better than before.

• Realization that there will be things you will miss about your new country, when you have to pack up and go home.

Reverse Culture ShockReverse Culture Shock• Friends, family, or colleagues

are not really interested in discussing your experience.

• Friends made abroad missed.• Getting socially up-to-speed

may be frustrating.• Feeling alienated in your own

country.• Limited opportunities to apply

new knowledge and skills.• You have grown and changed

What is StressWhat is Stress

Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment.

HARVARD STRESS TESTHARVARD STRESS TEST

The picture you are about to see has 2 identical dolphins in it. It was used in a case study on stress levels at Harvard. Look at both dolphins jumping out of the water. The dolphins are identical.

A closely monitored, scientific study revealed that, even though the dolphins are identical, a person under stress would find differences in the two dolphins.

The more differences a person finds between the dolphins, the more stress that person is experiencing. Look at the photograph and if you find more than four differences you should seek help.

Common StressorsCommon Stressors Academic and Exams Academic and Exams

Common StressorsCommon Stressors Academic and Exams Academic and Exams

• Managing challenging course work

• Schedules

• Grades

• Deciding on a major

• Large classroom sizes

Common StressorsCommon Stressors Time Management Time ManagementCommon StressorsCommon Stressors Time Management Time Management

• Managing new responsibilities

• Socializing

• Structuring study time

• Time on the internet

Common StressorsCommon StressorsLanguageLanguage

Japanese study on cultural adjustment stress found that English-speaking foreign residents ranked language as the second biggest stressor.

More Common StressorsMore Common StressorsMore Common StressorsMore Common Stressors

• Roommate conflict

• Host family challenges

• Relationships

• Money Management

Common StressorsCommon Stressors Body ImageBody Image

Common StressorsCommon Stressors Body ImageBody Image

• Confusing cultural messages about ideal body

• Aggravated by trying to fit in and new relationships

• If spending an inordinate amount of time worrying, seek help

How can stress impact your How can stress impact your well being?well being?

How can stress impact your How can stress impact your well being?well being?

• Physically

• Emotionally

• Thoughts

• Behaviorally

Can also lead to increased risk of depression & suicide

Common signs of stress on your Common signs of stress on your bodybody

Common signs of stress on your Common signs of stress on your bodybody

• Change in sleeping habits• Experiencing a change in appetite, eating and weight• Experiencing physical problems or discomfort for which

doctors can find no reason• Having many minor illnesses

– Colds– Headaches, or – Stomach pains– Back pain– Chest pain– Heart palpitations– High blood pressure– Decreased immunity

Common Signs of Stress on your Common Signs of Stress on your FeelingsFeelings

Common Signs of Stress on your Common Signs of Stress on your FeelingsFeelings

• Feeling homesick & lonely often

• Feeling lonely much of the time

• Feeling sad or anxious much of the time

• Crying more than usual, often for no particular

reason• Feeling irritable much of the

time• Feeling tension & pressure

Common Signs of Stress on Your Common Signs of Stress on Your ThoughtsThoughts

• Forgetful

• Confused

• Difficulty making decisions

• Lack of concentration

• Experiencing academic difficulties not typically experienced before

Common Signs of Stress on Your Common Signs of Stress on Your BehaviorBehavior

Common Signs of Stress on Your Common Signs of Stress on Your BehaviorBehavior

• Excessive eating or little appetite

• Angry outbursts

• Drug or alcohol abuse

• Increased smoking

• Social withdrawal

• Relationship conflicts

What is Depression?What is Depression?What is Depression?What is Depression?When you have at least 5 of the following 9 symptoms at

the same time:

• A depressed mood during most of the day often with frequent crying

• Fatigue or loss of energy almost every day

• Feelings of worthlessness or guilt almost every day

• Feelings of helplessness and hopelessness

• Impaired concentration, indecisiveness

• Insomnia or hypersomnia almost every day

• Diminished interest or pleasure nearly every day

• Recurring thoughts of death or suicide

• A sense of restlessness.

Signs of Increased Suicide RiskSigns of Increased Suicide RiskSigns of Increased Suicide RiskSigns of Increased Suicide Risk• Significant weight loss or gain • Neglect of personal hygiene • Intense feelings of hopelessness, worthlessness, sadness, anger,

and/or guilt• Engaging in risky or self-destructive behaviors• Other impulsive or aggressive behaviors• Preoccupation with death or violence• Recent crisis such as a major loss, failure or rejection• Unhealthy or unstable interpersonal relationships• Struggles with one's identity; feeling a loss of "self"• Previous suicide attempts or a family history of suicide attempts• Interpersonal isolation

Unhealthy Coping BehaviorUnhealthy Coping Behavior Unhealthy Coping BehaviorUnhealthy Coping Behavior BINGE DRINKING

• Binge drinking is the consumption of 5 or more drinks by men or 4 or more drinks by women over a two hour period.

• Recent study of Japanese freshmen looked at a 30 day period and found– 14% engaged in binge drinking– 6.5% had alcohol induced blackouts– 6% experienced alcohol related harassment

Alcohol-related Consequences for Alcohol-related Consequences for College StudentsCollege Students

Alcohol-related Consequences for Alcohol-related Consequences for College StudentsCollege Students

• Death

• Injury

• Assault

• Sexual Abuse

• Unsafe Sex

• Academic Problems

• Health Problems

• Suicide Attempts

Unhealthy Coping BehaviorUnhealthy Coping Behavior Unhealthy Coping BehaviorUnhealthy Coping Behavior

• Drugs Abuse - Marijuana, Kakuseizai (Stimulants) ,

Ecstacy, Ketamine, Cocaine

• Eating Disorders

• Self-harm

Stress ManagementStress Management• Identify the problem• Understand the triggers• Listen to your body• Relaxation exercises• Eat well• Sleep well• Take Holiday or break • Journaling• Volunteer • Humor• Talk to someone

Strategies for a Healthy Strategies for a Healthy College ExperienceCollege Experience

Strategies for a Healthy Strategies for a Healthy College ExperienceCollege Experience

• Manage your time

• Develop assertiveness skills

• Good study habits

• Take some time to explore Japan

• Be Patient : Remember that culture shock is NORMAL.

• Seek help: Find out what services and resources are

available to help you

• Get involved: Join one or two student organizations,

attend campus sporting events & cultural events

How to Help a Friend or Student How to Help a Friend or Student How Do I Begin?How Do I Begin?

• Listen and observe

• Give your undivided attention.

• Show you are interested in them.

• Ask effective questions.

• Don’t give advice.

• Be non-judgmental.

• Show unconditional positive regard for the student.

• Know when to refer or get help.

ExamplesExamplesStudent: I’m flunking out of school, losing my

boyfriend, fighting with my parents – I don’t feel like I can do anything well and I think I’m depressed.

• You - Poor – Don’t worry about your boyfriend we’ll find another one, I never liked him anyway. I know what you need, your so serious, you need to lighten up, lets go partying tonight that will make you feel better. You can get serious with your studies next week, we might even find another guy for you.

• You - Poor – Failing school! How have you let that happen, what have you been doing? Have you been wasting all your time on that loser of a boyfriend? What are you going to do. Your parents are going to kill you.

The Power of ListeningThe Power of Listening“If I can listen to what they tell

me, If I can understand how it

seems, If I can sense the emotional

flavor which it has, then I will be releasing potent

forces of change from within.”

Carl Rogers

Common Mistakes Common Mistakes • Getting personal.• Kidding / teasing.• Giving advice• Being judgmental• Asking lots of

questions• Looking away.• Watching the clock.• Fidgeting and

restless.• Being hurried

ExamplesExamples• Student: I’m flunking out of school, losing my

boyfriend, fighting with my parents – I don’t feel like I am doing anything well, I think I’m depressed.

• You - Good – “I can hear you are really worried with everything that is going at the moment. You also said you think you might be depressed, can you help me understand more about that.

• You - Good – You have a lot going on at the moment. Do you have time to talk with me now about what about what is worrying you the most? Maybe together we can come work something out.

Support SystemsSupport Systems

• Faculty counselors.• Faculty services.• Lecturers.• Other students.• Family & relatives.• Friends.• Internet chat groups.

• Local Doctor.• Community Services.• Tokyo Community

Counseling Service.• Tokyo English Life

Line.• Crisis lines in other

countries.

Getting Help in JapanGetting Help in JapanGetting Help in JapanGetting Help in Japan

• Tokyo English Life Line - 03 5774 0992

• TELL Counseling – (03) 4550 1147

• TELL Website www.telljp.com

• Inochi no Denwa (Japanese Life Line) - (03) 3263-5794

• Wiki-Tell ( mental health services in Japan) - www.telljp.com

• Downloadable audio relaxation scriptshttp://medweb.mit.edu/wellness/resources/downloads.html

TELL WebsiteTELL Website

www.telljp.com