Coping with Stress
tly A MtUrhtU
College freshmen encounter
a most dramatic ciiangc in their
routine lifestyle. For example,
living conditions, eating con
ditions, relationships, both with
women and men, and even
how they mange their time
changes once they arc at school.
What does all this change do
to a person? All this change
causes stress to your body
which may lead to mental and
physical fatigue which leads to
a greater chance of getting ill
ness, disease or more stress!
Stress needs to Itc controlled in
order to achieve overall well
ness and peace of mind. A |x r
son needs to learn how to co(sc
with stress so that it doesnt
interfere with daily routines
and/or academic achievement
Two ways to control stress
arc through exercise and nutri
tion. Exercise is good for both
physical and mental wellness.
It provides an outlet lor your
dailv stresses It also may
decrease depression and anxi
cty which arc brought on bv i
St revs also depletes the body
of essential nutrients, weakens
the immune system and taxes
the internal organs. Too much
stress can lower the body's stor
age of energy and leaves the
body with no way to make
needed fuel supplies. The key
is to eat right and avoid foods
that will aggravate the stress
response
I lerc is a list of a few rules
to follow and lx* aware of when
you select your next meal:
I unit caffeine and alcohol
consumption Caffeine in
stressful situations makes the
symptoms of sttess worse
Eat vitamin ( rich foods,
fresh fruits, especially citrus
fruits, and vegetables.
Fat lowf.u protein and com
plex carbohydrates. I his
includes [x*as, beans, fish, fxnil
trv, wholegrain cereals and pas
ta.
stress. exercise also
improves mental ,
alertness. Ii is much ;
easier to hit the
books with a fresh.)
S- 1
mine
There .ire mam forms of
exercise that are fun am) easy
to do alone or ssnli a friend
that do not take mtn.h time out
of your day. These include:
walking, mnning/jogging, bicy
cling, tennis, racquetball, bas
ketball, swimming or hiking.
Avoid refined flour and vug
,u found in foods stn.it as: white
bread, pastries, cookies, muffins
and candy, i licse
foods aggravate the
stress response
Rv following these
simple lilies of cxcrcise
and nutrition your
, transition to ihe*
l 'niversitv of ()rc
gon will t>c easier and you will
enjoy more of a strew free cnvi
ronment fer vour studying ami
play.
So remember, cat right and
find an cxcu or routine that fits
unit schedule and you'll be off
to a great start
INTEILECTUAILY TEETHING?
Pick up a book, listen to a tape
Homo Ludens: A Study of the Play k le
nient m Culture by John I Luizinga (Bea
con Press, 1955). An examination of the
importance of play in our everyday life.
Running and Being by C icorge Sheehan
(Simon and Schuster, 1978). An exami
nation of past and present thinkers’ views
on the rewards of play and sport.
The Exercise Fix by Richard Benyo
(Leisure Press). How the aerobic athletes
compulsive need for the next workout is
self-destructive.
Subliminal Taking Exams. A I ape by
Potentials Unlimited.
Letting Co of Stress. A tar? by Emmett
Miller, M.D. & Steven Halpcrn, Ph.D.
These tapes and many others are asailable
for check-out from the I lealth Education
Center.
Adult Students Facing Unique Challenges
tty / yniil ITVifOJfl
Ate you a bewildered, befuddled,
brrwixst 'n be tween new- adult Universi
ty student? If you have recently down
shifted and left the well-worn fast track
traveled by working adults, welcome to
the world of aiadrmia. and the road less
traveled. To help you prepare for pot
holes and hairpin curves that you may
encounter along the way. here are a few
traveler's hints for unwary returning adult
students.
How- Not to Ise a Stranger in a Strange
I and: I he first phenomenon greeting
you on campus is the undulating wave of
fresh facts smiling above neon bright
shirts, skirts, shorts and (cans. I hese faces
belong to the natives, ihe '‘typical" uni
versity students I ake time to observe
them carefully. Yes. the natives are restless
and. yes. their manner and language is
somewhat different, but they are friendly
and will not harm sou.
Indeed, it is in your long-term best
interest to demonstrate gestures of friend
ship toward at least one native in each of
your classes. You ssiii build on this con
tact later.
It is also in your Iks! mterrsi to imme
diately establish in your mind that profes
sors are personalities and not beleathered.
bespec klcd briefcase carrying icons.
Approac h your professors and initiate
brief but direct conversation* until each
one represents a personality to you.
You are building a structure of sup
port for yourself, and select professors
will become part of this structure, fre
quent interai tion svith both the natives
and the chiefs reduces the feeling of alien
ation experienced by many returning
adult students.
Life Imcs Support Systems: I here
arc several organizations ready to help the
adult new comer along the way. and a
good place to start is the I ducational
Opportunities Program office (LOP).
This office is the “Chamber of Com
merce" of non-traditiona! students.
The I OP staff assesses, assists and
refers students according to their specific
needs. I hcv will put you in touch with
other specialty groups oriented toward
returning older students, like Adult
learners and Women in I ransition.
Make an appointment with one of the
1 OP "guides" and let them help you
with svhat you want to know, hut don t
know how to ask. And stay informed
throughout the year by checking the bul
letin boards and reading the University
paper, the Oregon Daily hmeraU.
How to Communicate When the
Lines arc Down: You may notice that
your new direction and altered family
schedule create feelings of anxiety or
rrsentment on the home front. C hildren,
including teenagers, may suddenly exhits
it behavior not seen since their "terrible
twos" stage. According to F.OP coun
selors John Bundy and John Powell, the
Familiar daily routine at home doesn't
work when the additional demands of
class schedules. study time, protects and
tests arc added to the schedule I alk with
the Family in advance and let ihem know
that you'll need their cooperation.
Both Bundy and Powell say it-U
important that an adult student horde
energy tor the unrelenting academic chal
lenge ahead. I his means anticipating
where one's energy might be adversely
tapped and putting in place a preventive
backup plan. Bundy calls this pre-think
tng.
If vou are unsure of your finances
down the road, look into financial aid
and student housing requirements now.
If there are children, have an alternate
plan for child care. If you anticipate shed
ding blood, sweat and tears over tests,
talk to one of the HOP counselors right
away and get tips tor controlling test anx
iety.
Whatever problems you foresee, pre
thinking and pre-planning can reduce a
little stress here and a little stress there,
ultimately making the load light enough
to mange.
How to dc-befuddle: Returning adult
students have excessive demands on their
time, energy and money. For many the
staled arc high and, consequently, some
adults become obsessive compulsives.
When I’owell talks to a student exhibit
ing obsessive behavior, his advice is to do
something irresponsible. C'.o fishing, go
to the beach or take in a light-hearted or
trashy movie. If appropriate, Powell also
advises the student to choose one ilaxs in
svhish he or she svill allow a C -grade I he
object is for the obsessive-compulsive
adult to do something that relieves the
overpowering drive of over-achieving.
Powell, in essence, gives the student per
mission to let down, and perform within
a range of comfort.
feeling l ike- a Native: I here were
more than 2.H00 students over the age of
10 enrolled at the UO last year. This is
17 percent of the student population.
Although you are not alone, the number
of returning adult students is not signifi
cant enough to ensure you will automati
cally feel at cave. I stablishing yourself as
part of the University life is an on-going
process requiring personal energy and
active participation and your efforts tor
doing so greatly enhance your sense of
well-being.
By the time the undulating neon wave
of typical students engulfs the next group
of befuddled adult students, you'll be
datuing the potholes and hugging the
curves like the "natives." Knjoy your
journey!
,S POINTS
C LUB SPORTS NOTE
Club Sports is located in
Room S of the KMU. i he
l\rb Memorial Union (dub
Sports Program at the Uni
versity of Oregon is a co-ed
competitive, recreational pro
gram for students, faculty
and staff.
It is designed as an athlet
ic alternative bridging the gap
between existing intramural
and intercollegiate programs.
The basic philosophy and
kev to the success of the pro
gram is the students' involve
ment in the coordination and
administration of the pro
gram.
hmphasis is placed upon
participation in competition
and in offering students the
opportunity to be recognized
ax collegiate athletes. Students
organize each club and select
coaches who perform on a
volunteer basis.
For more information
about Club Sports and the
following activities, call: 346
3733. Offerings include:
Aikido, Badminton, Baseball,
Bowling, Crew, Cycling,
Equestrian, f encing, Judo,
Karate, 1 acrosse, Ranger
Challenge, Rifle, Rugby, Sail
ing, Snowboarding, Skiing,
Soccer, Swimming, I able
Tennis, lac Kwon Do, Ulti
mate Frisbec, Volleyball, and
Waterpolo.
Other recreational oppor
tunities include: EMU Recre
ation Center, Ground Floor
EMI' 346-3711; Recreation
and Intramurals, 103 Ger
lingcr 346-4121; Outdoor
Program, Room 23 EMU
345-4365.
It is easy to become absorbed in the "uni
versity world. Staying in touch or practic
ing for the “real world ' will make outside
encounters and holiday breaks less uncom
fortable.
Make it a point to speak to a child and
senior adult at least once a week.
Pet or play with an animal as often as
possible. Drop your peer slang and engage
in proper English once a day.
Hang-up the trendy casual clothes and
dress up for classes occasionally. Stay mind
ful of global and local events bv reading the
newspaper or watching the news.
The rest of the time, relax and enjoy the
freedom of the "university world”!
Looking for adventure...
Hy Kathryn Hohnt*
For all those adventure seekers searching for the
“ultimate thrill...wanting to obtain that stimu
lating RUSH...wanting to
/£sVT1 explore those greater
wilderness experi
ences...come bring
/ your interests to the
Outdoor Program
located past tire Rrcrt
’ation Center and
through the arcade in
the EMU.
» With fall in full
A bloom, the anticipa
tion of being
outdoors is a
, tantilizing
^ thought,
p Why
n o t
j?* engage
yourself in
the excitement of whirewater ratting with your
pick of the Deschutes, McKenzie, or Rogue rivers?
How about a backpack trip deep into the beauty
of the old growths? Maybe a kayaking trip, or bet
ter yet, a bungee jump wall get your juices flow
ing! Whatever your desire my be, take advantage
of all these exciting opportunities!
Wlut does the Outdoor Program have to offer?
Trip Board, Magazines, Guide Books, Book Lend
ing 1 ibrary. Equipment Catalog, River Informa
tion, Map File, Environmental Board, River and
Snow Condition Board, State Vehicles, Used
Equipment Board, Adventure Video Library, Bike
Maps. Winter Touring Maps, Darkroom. Mul
timedia Production Lab. Video Production Lab,
Outdoor Equipment Lending Library, A Staff who
Loves, to Plan Trips!
There are a variety of resources available to get
just about any trip up off the ground. In addition,
the Outdoor Program has rafts, tents, sleeping
bags, and a variety of outdoor gear for Outdoor
Program trips.
On top of it all, they have ait eager staff ready
to help with any facet of trip,
preparation. '
Whether you sign up alone or
with a buddy, the Outdoor Pro
gram format encourages group
participation in an open and coop
erative atmosphere.
Equal sharing or all aspects or —■***+/
the trip, including coordinating
trip logistics, instruction, and expenses, allows tor
an inexpensive as well as educational and reward
ing experience.
By participating in these events you are not only
gaining an appreciation for the natural beauty ol
the environment, but you are also getting a phys
ical workout which will leave you with a greater
sense of well-being.
Be sure to stop by on Wednesdays to check out
the high-packed adventure videos beginning at
12:30 p.m. Whether it be rock climbing at Smith
Rocks, or windsurfing at tire Gorge, there’s a show
for everyone! Stop on by and pick up a brochure
lor the up and coming attractions!
Look here! You can get help:
Services at the U of O i <> ^
fiy Pmrey HtU
Looking back on my freshman
year. I came here feeling alone and
that I was going to have to deal with
everything on my own. I remember
I had so many questions about gr.ul
nation options and class require
ments, and I had no due as to where
I could get my questions answered.
Your first scar here at the I 'ni
vctsity can be a scary experience. but
it is important to knoss tlui (here
are people here with the resources
to help you get through it all
Academic Advising and Student
Services is located on the first floor
of Oregon I bill, i lere you can either
drop in if you have a quick question
about any sort o! University require
merits, or it you need more time
with an adviser, you can make an
appointment.
These f>eoplc are here to answer
the students questions and it is a
good idea to get your questions
answered quickly by someone who
knows about l adversity regulations
In the same building located on the
second floor is the Financial Aid
office.
If you are having financial prob
lems or need to ask questions about
current financial aid that you already
have, ibis is the place to go.
Academic l ear ning Services ( en
ter (Ai S) is located in the basement
of PI C. They offer tutors in most
lecture classes like chemistry and
biology and also small classes such
a\ any math class T hey offer group
tutor sessions or individual private
sessions.
ALS also has a drop in math and
English I ah. where you can bring
homework or papers and they will
help you ssith the mechanics of the
paper or homework.
For health related issues on cam
pus. there is the I lealtli Education
room, located in the Student I lealth
C enter. I he Health I'd room has
many resources of information on
AIDS, rape awareness, nutrition, fit
ness, stress management, and other
health related issues of today
Eire 1 lealth Education pceradvi
sors also provide counseling in their
specialty areas and present lectures
on campus.
There ate many places you can
get help or go to just talk to some
one. Hie UO ( risis ( enter and the
l niversirv ( counseling ( enter arc
located in the Student I lealth ( cn
ter both programs provide a 24
hour hotline Sexual Assualt Supjxon
Services (HASS) provides contidcn
tial support to woman after a sex
ual assault
j he Office of Student Advoca
cy helps students who have prob
lems with university faculty, staff.
polktes or prcxcdutrs including: mu
dent conduct code charges, sexual
harassment, discrimination, uni
versity’ housing (roommate prob
lems), academic disputes, financil
aid, faculty misconduct, public safe
tv, business affairs, athletics, uni
versity records and university
employment
These progams ate here for us to
take advantage of , I here are c\|se
riciucd people all over campus who
can give accurate answers and who
are eagei to help make your years
here at the l ’nivetsity a less hectic
experience.
—
Resourses for Reducing Distress
('.onflut Resolution: University ( ounseling ( rmet
I 3th Street at Agate • 346 32 2 '
UO ( risis ( enter Hotline • 34(> 4488 24 hours a Jay
Sexual Assault Support Services • 4K4-‘>7')S
U of () Mediation Program
I MU 318 • 346-4240
Office ot Student Advocacy
1 MU 334 • 346-372 2
Women * Resource and Referral ( enter
Suite 3 1 MU • 346-3327
Physical Ailments: Student Health (enter
1 3th Street at .Agate • 346-4441
Health Information: Lifestyles Planning Program
Health I ducation ( enter • 346-4436
financial Concerns: Office of Student financial Aid
260 Oregon Hall • 346-3221
Job location and Development
1311 Agate Street • 346-2314
Academic ( oncerns:
Office of Academic Advising and Student Services
164 Oregon Hall • 346-321 1
Career Planning and Placement
244 Hendricks Hall • 346-32.33
Center for Academic learning Services
68 Pl.C • 346-3226
Alcohol
Sabatoge
Hy firm f iihtr
Don’t let alcohol sabotage your college expe
rience. Many new students unfamiliar with
college life use alcohol to help them “fit in” or
to deviate stress.
Examine your use of alcohol and if you may
he using it as a crutch to support new col
lege life experiences. If you need help making
the transition away from alcohol, the U of
0 Counseling Center offers assessment and
treatment for alcohol and drug abuse.
There are also weekly AA meetings on cam
pus at the K»inonia Center located at 1414
Kincaid Street. These meetings take place on
Tuesdays at 8:30 p.m. and on Fridays at 10:30
p.m. Additional information and support can
be obtained by calling: Alcoholics Anonymous
(AA) 342-4113 or the Alcohol & Drug
1 lelpline 1-800-621-1646 (24 hour service).
Staff
Editor Carla Borovn ka 'with Susan M< Allisterl
Dint tor of Health Edui ation Joanne Trank
Pitt Health Advising Coordinator Anne Dr* hnahl
Health Eifui alors Lisa Spit/millif, Untl Ellis, Marjorie C allahan and
Melanie Steed
Layout Design Sr <>tt Dana, Carla Borovii ka and Sus.m Mr Allislit
Prt*r Health Advisors Darcy Held, Irish Herber, Kathryn Holmes,
Kristin Ldark, Tom Boyer, Aimee (aidley. Megan Mill hell. Brett fis
chef
Produr twin Ingrnl White
The Well Now is a newsletter sponsored by the Sluclcnl Health
( enter «m<l produt ed by the Health (<to< at ion stall with the assistant e
of the Oregon Daily [mrr.iUI All artic le* are written by students and
GTFs for the Health Education Program.
I would like to extend my apprec iation to Melanie Sterd lor shar
mg her editing expertise with me over the last term As always the stall
of Health Edui ation welcome* any suggestions lor or intitesl m con
tributing articles tor the Well Now Please feel tree to drop by the
Health fdu< tlon Office located in the StuthfH Health Cinler or t all
146 44 56
(aria Hofovu ka, Editor