Additional Resources

The Counseling Center provides additional resources which are available to all students. The Center houses media resources including a library of books and audio and videos tapes on various psychological topics.

An example of subjects includes the following: Eating Disorders, Addictive Behaviors, Anxiety, Depression, Interpersonal Communication, Relationships, Lesbian-Gay-Bisexual issues, Grief, Stress Management, Sexual Abuse, Adult Children of Alcoholics, Self-Esteem, and Parenting.

For a complete list of resources available, please select Multimedia Resources.

Also, you can visit ULifeline for information about mental health related topics and issues. Click here for online mental health screening.

If you are looking for community resources and services call 2-1-1, which provides callers with information about and referrals to human services for every day needs and in times of crisis. For example, 2-1-1 can offer access to the following types of services:

  • Basic Human Needs Resource: food banks, clothing closets, shelters, rent assistance, utility assistance.
  • Physical and Mental Health Resources: health insurance programs, Medicaid and Medicare, maternal health, Children's Health Insurance Program, medical information lines, crisis intervention services, support groups, counseling, drug and alcohol intervention and rehabilitation.
  • Employment Supports: financial assistance, job training, transportation assistance, education programs.
  • Support for Older Americans and Persons with Disabilities: adult day care, congregate meals, Meals on Wheels, respite care, home health care, transportation, homemaker services.
  • Support for Children, Youth and Families: childcare, after school programs, Head Start, family resource centers, summer camps and recreation programs, mentoring, tutoring, protective services.
  • Volunteer Opportunities and Donations.

Stress

Stress is a common human phenomena and part of life as a college student at UCI. Stress may emerge and affect an individual's mental, emotional and physical functioning. The source of stress may be related to negative events (e.g., failing a class, break up of a relationship, etc.) to positive events (e.g., graduation, marriage, etc.). People react to stress in different manners but coping with stress successfully if very important. In the short term, stress can cause disruptions in everyday life (e.g., difficulty studying, headaches, etc.) but in the long term can cause significant health problems (e.g., ulcers, depression, etc.).

Stress Symptoms

The following is a list of some of symptoms that you may have if you are experiencing stress:
Rashes, elevated blood pressure, stomach aches, headaches, perspiration of hands, insomnia, hypersomnia, twitches, chest tightness, stiff neck, anger, irritability, drug or alcohol use, smoking, feeling helpless, worried, feeling inadequate, pressured, exhausted, bored, dissatisfied, tense, trouble concentrating, frustrated, and overwhelmed.

Stress Questionnaire

This questionnaire is designed to give you a sense of what stress means. Please answer "Yes" or "No" to each of the questions below.

  • Do you have trouble falling or staying asleep?
  • Are you constantly worry about your future?
  • Do you feel like you are under pressure to "get things finished"?
  • Do you use drugs or alcohol to relax or reduce tension?
  • Do you often feel that you have less energy than you need to finish the day?
  • Are stomach aches and/or headaches a common problem for you?
  • Are you often overly concerned with being "liked" or "accepted".
  • Do you have trouble finding time to have fun and enjoy yourself?
  • Is it common for you to feel pressured to do more things than you have time for?
  • Is it difficult for you to find satisfaction in the simple pleasures of life?
  • Score 1 point for each question answered "Yes". The higher your score, the more likely it is that you may be experiencing some sort of stress.

Tips to Help Relieve Stress may give you some ideas of what you may do to deal with everyday stress.

Please Note: If would like more information or have questions about your stress please call to talk to a counselor and/or make an appointment.

Tips to Help you Deal with Stress

  • Try to keep physically healthy by involving yourself in some sort of physical activity (e.g., jogging, skating, biking, walking, etc.).
  • Try to eat a well balanced diet and try not to skip meals.
  • Do YOUR BEST as opposed to trying to be PERFECT.
  • Talk about your stress to friends or family members who are supportive.
  • Learn how to relax yourself and your body through deep breathing exercises and muscle tension reduction exercises.
  • Do not use alcohol, drugs or any other mind altering substance to reduce your stress.
  • Recognize your negative thoughts (e.g., "that was a stupid thing I did") and replace them with more positive thoughts (e.g., "it's O.K. to make mistakes).
  • Make time for fun activities, its just as important as studying.
  • Get involved in a non academic activity such as intramural sports, art crafts, hobbies or anything that you find relaxing

Test Anxiety

Test anxiety is an issue that many students face at one time or another. It is important to learn to recognize test anxiety and learn how to deal with the anxiety more effectively. Anxiety is a normal human feeling that is part of life and often serves as a form of adrenaline (e.g., butterflies before making a speech or performing on stage). The anxiety can help by providing alertness and readiness, however, excessive anxiety can result in stress and hinder one's performance (e.g. Test Anxiety!!!).

Symptoms of Test Anxiety

  • Fear of failing before arriving to take the exam.
  • Feeling tension as exam is being passed out.
  • Physical symptoms such as: increased heart rate, shortness of breath, perspiring, etc.
  • Negative thinking such as: "I am going to fail", "I am dumb", "I shouldn't even bother taking the exam".
  • "Blanking out" on information that you studied.
  • Recalling information, upon leaving the class room or a short period later, that you "blanked out on" during the exam.
  • Frustrated with your grade on the exam because you know you were well prepared.

Tips for Reducing Test Anxiety

  • Prepare for the exam ahead of time. "Cramming" is a big culprit of test anxiety.
  • Get plenty of rest and sleep the night before the exam.
  • Don't forget to eat the day of the exam, preferably something nutritious.
  • Avoid arriving too early or late to the exam.
  • Avoid last minute studying, remember you are already prepared.
  • Avoid listening to others or discussing the exam with others, while you waiting for the exam. The anxiety of others can "rub off" and suddenly you begin to doubt yourself.
  • Don't forget to breath! Take deep breaths to help you relax, don't worry nobody will notice!!
  • While you are taking deep breaths, replace any negative thoughts with positive thoughts. For example, you may find it useful to repeat positive statements to yourself such as the following: " I am relaxed", "I am prepared", "I am a good student". Make up your own!
  • Don't get bogged down and worry about questions you don't know, move on. Later, the answer may come to you or you may get clues from other exam questions.
  • Reward yourself when you are finished with the exam.

Please Note: If would like more information or if you have questions about your anxiety, please call to talk to a counselor and/or make an appointment.

Additional Resources