The Counseling Corner
7 Successful Stress Management Techniques
The 6 Stages of Modern Career Development
10 Steps to Self Confidence
Scholarship Search – How to Find Free Money for College
Articles for the mind!
The Counseling Corner is a newsletter for students, faculty and staff. Articles focus on
personal and professional development. Published by the Delaware Tech
Stanton/Wilmington Campus Student Services Division.
The Delaware Tech Student Development Center
Admissions and Counseling
Delaware Technical & Community College
1st Floor East Building – Wilmington Campus
Room D122 – Stanton Campus
Ms. Regan Hicks-Goldstein, Dean of Student Services Stanton/Wilmington Campus
Ms. Cornelia Johnson, Assistant Dean of Students Services Stanton/Wilmington Campus
Ms. Margaret Rose Henry, Assistant Dean of Student Services Stanton/Wilmington
The Peer Associate Student Assistance Program
Students Helping Students
Wilmington Campus - Room 006 East Building (in Cafeteria) Telephone: ext. 5338
Louis C. Vangieri, Counselor & Peer Associate Coordinator, Wilmington Campus
(302) 571-5339 - Email - Lvangier@dtcc.edu
Jeff Rose, Counselor & Peer Associate Coordinator, Stanton Campus
(302) 454-3926 – Email – firstname.lastname@example.org
7 Successful Stress Management Techniques
By Lyndsay Swinton
Everyone needs successful stress management techniques. Easy to learn and easy to
implement, you can use them for your own stress management or teach them to help
others manage theirs.
Manage your stress and be a healthier, happier and more pleasant person to be around.
Let’s cut to the chase…
1. Make stress your friend
Acknowledge that stress is good and make stress your friend! Based on the body’s natural
“fight or flight” response, that burst of energy will enhance your performance at the right
moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use
stress wisely to push yourself that little bit harder when it counts most.
2. Stress is contagious
Stressed people sneeze stress germs indiscriminately and before you know it, you are
infected with stress germs too!
Protect yourself from stress germs by recognizing stress in others and limiting your
contact with them. Or if you’ve got the inclination, play stress doctor and teach them how
to better manage their stress.
3. Copy good stress managers
When people around are losing their head, which keeps calm? What are they doing
differently? What is their attitude? What language do they use? Are they trained and
Figure it out from afar or sit them down for a chat. Learn from the best stress managers
and copy what they do.
4. Use deep breathing.
You can trick your body into relaxing by using deep breathing. Breathe in slowly for a
count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart
rate slows down, your sweaty palms dry off and things start to feel more normal.
5. Stop stress thought trains
It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then
that might happen and then we’re all up the creek!” Most of these things never happen, so
why waste all that energy worrying needlessly?
Give stress thought-trains the red light and stop them in their tracks. Okay so it might go
wrong – how likely is that, and what can you do to prevent it?
6. Know your stress hot spots and trigger points
Presentations, interviews, meetings, giving difficult feedback, tight deadlines……. My
heart rate is cranking up just writing these down!
Make your own list of stress trigger points or hot spots. Be specific. Is it only
presentations to a certain audience that get you worked up? Does one project cause more
stress than another? Did you drink too much coffee?
Knowing what causes you stress is powerful information, as you can take action to make
it less stressful. Do you need to learn some new skills? Do you need extra resources? Do
you need to switch to de-caffeinated coffee?
7. Eat, sleep and be merry!
Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of
obvious, but worth mentioning as it’s often ignored as a stress management technique.
Listen to your mother and don’t burn the candle at both ends!
And those are the 7 successful stress management techniques! Take time to learn them,
use them and teach them, and be a great stress manager.
About The Author
Lyndsay Swinton is an experienced team leader, people manager and business coach. Her
website is www.mftrou.com - 'Management for the rest of us'. Subscribe to her free no-
nonsense Management Tips newsletter at mftrou.com today.
All Articles in the Counseling Corner From: Article City - http://www.articlecity.com
The 6 Stages of Modern Career Development
By Michelle L. Caston, M.Ed.
Career experts say that people will change careers (not jobs) 5-7 times in a lifetime. This
being true, career management is an important life skill to develop and cultivate. There
are six stages of modern career development: Assessment, Investigation, Preparation,
Commitment, Retention, and Transition. Learning the characteristics of each stage will
empower you to navigate through each stage easily and with more confidence.
In the Assessment Stage, you are getting ready for your life’s work. This stage is
characterized by unawareness, in that you are not sure what your values, strengths, and
weaknesses are. You start to feel like you want to know more about yourself and make a
conscious effort to get in touch with who you really are.
Taking assessment instruments
Working with a career counselor or career coach
In the Investigation Stage, you are researching what work exists in the world. This stage
is characterized by feelings of confusion, in that you are not sure what career options
exist for you. You may feel overwhelmed with all of the different jobs and opportunities
that exist as you begin the process of researching the modern world of work. But if you
approach this stage with a positive frame of mind, you will find that you will learn about
many possibilities you may have never considered.
Researching the world of work
Conducting informational interviews with people in your chosen field
In the Preparation Stage, you are still getting ready to do your life’s work. This stage is
characterized by feelings of excitement, as you think of how wonderful it will be to
perform meaningful work. However, there is still much work to be done, and in order to
be successful, you have to be prepared.
Gaining knowledge and experience
Setting goals and adopting a success-oriented mind-set
In the Commitment Stage, you will feel confident, in that you have figured out what you
are meant to do. Sometimes people have known all along what they were meant to do, but
were not able to commit to the process of making it happen, for whatever reason. At this
stage, more than ever, you must focus your energy and keep your eye on the target.
Conducting a job search
Negotiating and accepting a job offer
In the Retention Stage, you will feel comfortable in your career field, as you will now
have figured out how things work in your industry. You will want to remain committed to
your career by continually updating your skill set and staying current with industry
Providing first-class customer service skills
Building a professional network
The Transition Stage is characterized by feelings of discomfort, in that you are unsure of
what you will be doing next (and/or if you will be happy). In this stage, you will learn to
make conscious changes in your career direction.
Making career changes
No matter what career stage you find yourself in now, you can be sure that you will enter
and re-enter through these six stages many times though out your lifetime.
***This article is adapted from the book, Get Smart! About Modern Career
Development: A Personal Guide to Creating Your Life’s Work by Michelle L. Casto,
About The Author
Michelle L. Casto is a whole life coach, speaker, and author of Get Smart! About Modern
Romantic Relationships, Get Smart! About Modern Career Development, and Get Smart!
About Modern Stress Management. Her coaching practice is Brightlight Coaching, she
helps people come up with bright ideas for their life and empowers them to freely shine
their bright light to the world. Contact her for a free 30 minute coaching session:
www.getsmartseries.com and www.brightlightcoach.com
10 Steps to Self-Confidence
By Stacey Chillemi
Self-confidence-like being rich – it is something we think everyone else is but us. Yet
feeling insecure about ourselves is perhaps the most common problems of humanity. The
majority of people in society think, “You have to be born with it.” This is not true. You
can learn how to be confident, just like learning how to cook or drive a car.
Self-confidence all boils down to how we feel about ourselves. Our self-confidence
develops and is affected from the moment we are born, to how we are raised and things
we experience during our lifetime. Many of us tend to judge how well we our doing in
life by what society thinks it is right or what the people who center our life think.
We all have standards and expectations that we all tend to try to live up too. If we do not
meet up to our standards, which most of us do not, our self-confidence begins to slowly
decline. Many of us try to have unrealistic standards that we try to live up too and we
tend to lose sight of the fact that we cannot be perfect.
We need to accept ourselves, love ourselves and be happy with who we are as people. We
were valued for just being people, for just being in this world. We often believe we must
continually try to prove to other people that we are worthy of them or on the same level
as them. We often spend too much time doing that and we lose sight of the fact that we
are fine just the way we are and that the only person that needs to be happy with them is
themselves even though we are not perfect people.
People think that once they lose their self-confidence that they cannot regain their
confidence back or that it will be too hard for them to accomplish. This is not true. It may
take time for you to become self-confidence in your self, but you can regain your
confidence again once you overcome your insecurities it’s less likely that you will lose
your self-confidence again. Through my, “10 step plan”.
In order to gain self-confidence you need to believe in yourself. If you believe in yourself
then you can succeed in anything you put your mind to. You may not succeed the first
time you try, but you have to keep trying until you do succeed. Quick success does not
exist in our society.
Achievements only come to those who strive hard to get them. You get nowhere in life if
you do not push yourself. You need to create a lifestyle that is right for you and nobody
else. Do not settle for anyone else's lifestyle or for a lifestyle that is beneath your
To make this happen, you must learn to accept who you are, be proud of the person you
are. Only then will you feel your self esteem rise up to the skies’! Now onto the 10 steps
1. Start with writing a journal.
Ask yourself what is making you feel like you cannot get to the point in life you want to
reach. Write any thoughts that come to mine. Also, write down what self-confidence
means to you.
2. Remember the past is over; you can only change the future.
Write down 10 positive things about yourself. Go through your journal and look at all the
positive things about yourself. Concentrate on your strengths. These are the reasons you
should love yourself and have high self-esteem and self-confidence in yourself. Give
yourself credit for everything positive you have written about yourself. Remember, you
are somebody special. 3. Accept yourself and learn to love yourself for whom you are a
person. Everyone has his or her own unique qualities and characteristics. We are all born
differently for a reason. Do not compare yourself to others.
4. Understand yourself mentally, physically and spiritually. Take some time to relax
by yourself in a quiet room... Rest on your back with head and neck comfortably
Rest hands on upper abdomen, close your eyes and settle in a comfortable position.
Breathe slowly, deeply and rhythmically. Inhalation should be slow, unforced and
unhurried. Silently count to four, five or six, whatever feels right for you. When
inhalation is complete, slowly inhale through the nose. Count this breathing out, as when
breathing in. The exhalation should take as long as the inhalation. There should be no
sense of strain. If initially, you feel you have breathed your fullest at a count of three,
which is all right. Try gradually to slow down the rhythm until a slow count of five or six
is possible, with a pause of two or three between in and out breathing.
5. Be ready. Self-confidence comes a lot easier to the person who is sure their ready.
6. Strengthen your inner self. Write down in your journal what you will be able to
do once you acquire the confidence you need.
7. Begin changing what you do not like about yourself. Confidence comes from
within. You need to concentrate on the positive things about yourself.
8. Notice the change in our self-esteem and self-confidence. Reward yourself each
time you do something that makes you feel proud...go out some place or take it easy
for the day.
9. Learn how to give and take. Confidence is being able to find a balance between
giving help to people and excepting when we need help.
10. Have a tremendous amount of pride in yourself. Remember, you are number
About The Author
WRITER: Stacey Chillemi - I am thirty-two years old, married with three children. There
is a whole world in front of us. This world has millions of opportunities just waiting for
people such as myself to encounter. It does not matter what age you are. You can achieve
anything you put your mind too.
I am an H.O.P.E. Mentor, for the Epilepsy Foundation. I have spoken at different events
for schools, organizations, political events, I spoke in front of Congress in Washington
and anywhere my help is needed to educate people about epilepsy. I was on four talk
shows. The interviews focused on the importance of understanding what epilepsy is, how
to help someone having a seizure and giving people with epilepsy encouragement and
hope for the future. I have been on radio stations discussing epilepsy and I have appeared
in many newspapers all over New Jersey such as, The Leader, Belleville Post and the Star
Ledger. In addition, on June 26, 2002, I was honored an award by the Epilepsy
Foundation of New Jersey for Outstanding Volunteer Award.
How to Find Free Money for College
By Vanessa McHooley
College students receive billions of dollars in scholarship money every year. How can
you get some of this money to fund your college education?
Start looking early
Start looking for scholarships at least by your sophomore or junior year in high school.
Some scholarships are even awarded as early as junior high. Where to look? Your first
stop should be your high school counseling office, followed by your college financial aid
office. Other places to look include
Civic and community organizations
Your parents’ place of employment
Your state Department of Education
Keep searching for new scholarships and renewing existing scholarships even after you
begin college. Many scholarships need to be renewed annually, and you may qualify for
new loans throughout your college years.
Develop your interests
While some scholarships are based on financial need or academic achievement, others are
based on particular interests, extracurricular achievements, ethnicity, or religious
Pay attention to the scholarship requirements – meet them in as creative a way as
possible, and always be on time!
Apply for every scholarship that you qualify for. Even small scholarships can add up to
big money if you win enough of them.
Beware of scams
As you search for scholarships, especially on the internet, look out for scam artists who
Charge application fees
Guarantee you will receive a scholarship
Ask for unnecessary personal information, such as your bank account number
There are plenty of free scholarship search sites on the web, so don’t pay for this service.
About The Author
My goal is to help every student succeed - education is one of the most important things a
person can have, so I have made it my personal mission to help every student pay for
their education. Aside from that, I am just a pretty average girl from SD.