Are you Stressed?

Feeling Stressed Lately? 

Are you experiencing...  

  • Difficulty sleeping
  • Weight gain or loss
  • Back, shoulder or neck pain
  • Inability to concentrate? 

Are you feeling...  

    • Nervous
    • Anxious 
    • Sad 
    • Depressed 
    • Irritable or frustrated
    • Out of control about your life in general?
If you answered "yes" to any of these symptoms, you could be experiencing stress. The good news is that stress is normal and with some education and practice you can learn to cope with stress and use it enhance your overall wellness. 

What Exactly Is Stress? 

  • Stress is your physical, emotional and mental response to all external influences.
  • Not all stress is bad. Without some stress, people wouldn't get a lot done. The extra burst of adrenaline that helps you finish your final paper, win at sports, or meet any other challenge is positive stress.
  • If you can't return to a relaxed state, this stress becomes challenging to deal with and changes in your body start to take their toll, often leading to mental and physical exhaustion and illness.
  • Normal stress adds anticipation and excitement to life! Insufficient positive stress may leave us feeling bored. On the other hand, too much negative stress can leave us feeling overwhelmed.

Symptoms of Stress

  • Sleep disturbances
  • Tension or migraine headaches
  • Constipation or Diarrhea
  • Sweaty palms or hands
  • Fatigue
  • Nervousness
  • "Butterflies"
  • Memory problems
  • Lack of concentration
  • Substance abuse
  • Overreactions
  • back, shoulder or neck pain
  • Upset stomach
  • Weight gain or loss
  • Skin problems (hives, eczema, tics)
  • Hair loss
  • Depression, moodiness
  • Irritability, frustration
  • Phobias
  • Trouble thinking clearly
  • Feeling out of control

Causes of Stress

  • Not having enough money
  • Parental expectations
  • Poor eating habits
  • Too many extracurricular activities
  • Coming to terms with sexual orientation
  • Poor sexual health
  • Change in sleeping habits
  • Loneliness
  • Relationships
  • Poor time management skills
  • Loss of a relationship
  • Change in eating habits
  • Unrealistic expectations
  • Social pressures
  • New responsibilities
  • New environment
  • Dissatisfaction with classes/job
  • Poor coping skills
  • Indecision
  • Expecting perfection

You Can Cope with Stress

  • Get physical activity
  • Build supportive relationships with others
  • Get involved with things you enjoy
  • Learn to manage your time
  • Get plenty of sleep
  • Avoid alcohol, tobacco and other drugs
  • Eat well
  • Take time for yourself
  • Practice relaxation techniques
  • Become a clear communicator
  • Something bothering you? Take time to ask yourself if it is worth your time. Accept what you cannot change.
  • Laugh! Don’t take yourself or life too seriously.
  • Choose your own goals. Don’t live out choices others have made for you.
  • Think positively.
  • Make decisions. You can learn to live with the consequences or change your mind. In general, any decision- even consciously deciding to do nothing- is better than none.
  • Keep your expectations realistic. Don’t expect perfection from yourself or others. Expect some problems reaching your goals and realize that you can solve most of them with practice.
  • Anticipate potentially stressful situations and prepare for them.
  • Live in the present. Learn from the past and move on.
  • Know your own stress level. Strive for excellence within your limits.

10 Stress Reduction Tips for College Students

  1. Limit self-judgment
    Talk kindly to yourself, turning off the “negative tape player.” Say things like “I am stressed and this will pass.” Reversing negative ideas and focusing on positive outcomes can help you to reduce tension and achieve goals. Reinforce positivity by writing and reading positive quotes or phrases and surrounding yourself with positive people.
  2. Get help from others
    Tapping into our support networks helps us to feel understood, capable, and nurtured. Sometimes just expressing your feelings helps lower your stress. And if you’ve had a serious illness or have had an emergency to respond to, remember that you can get an extension on a paper or other project. Don’t be afraid to ask. Your professors and advisors are there to support you.

  3. Express your feelings
    If you can’t discuss your feelings with your support network, express them some other way. Write in a journal, write a poem, or compose a letter that is never mailed.

  4. Work to reduce or manage the impact of major stressors in your life 
    One way of monitoring your stress level and identifying sources of stress is to keep a daily stress log. Note activities that put a strain on energy and time, trigger anger or anxiety, or precipitate a negative physical response. Also note your reactions to these stressful events. Review the log and identify 2 or 3 stressful events or activities that you can modify or eliminate. For example, if getting started on writing assignments tends to be difficult, you can get support from the Writing Center on campus.

  5. Do just one thing at a time
    (That’s all you really can do anyway!) When working, focus on one thing at a time. Switching from one task to another without fully completing the first task allows for variety, but usually wastes time and decreases productivity. Make a list and prioritize the things you need to get done. Start a new assignment only after you’ve completed an earlier one. When you feel overwhelmed by many things that need to be done at the same time, your stress level will increase. Plan around the things you find stressful to lessen the effects of stress. Managing your time effectively will even out your workload.

  6. Know and accept your limits
    Are you taking a full courseload, working part-time and involved in a lot of activities? Learning to say no is an important part of reducing stress and will help you focus on what’s really important.

  7. Learn and practice relaxation techniques
    Relaxation is the body’s antidote for the stress response. Relaxation lowers blood pressure, respiration, and pulse rates. Combining several techniques, for example, deep breathing exercises, muscle relaxation, meditation, and massage therapy can significantly lower stress levels. Yoga or tai chi can be very effective, combining many of the benefits of breathing, muscle relaxation, and meditation while toning and stretching the muscles. They also elevate mood and improve concentration and ability to focus.

  8. Know that good nutrition and exercise are your friends
    General health and stress resistance can be enhanced by regular exercise, a diet rich in a variety of whole grains, vegetables, and fruits, and by avoiding excessive alcohol, caffeine, and tobacco.

  9. Get a good night’s sleep
    We need sleep to think clearly, react quickly and create memories. It’s well documented that students who regularly get a good night’s sleep perform significantly better than sleep-deprived students. REM sleep, most of which occurs towards the end of a full night’s sleep, is particularly important for consolidating newly learned information.

  10. Make it a priority to do something low pressure and enjoyable
    Get crafty (art, scrapbooking, writing/journaling), listen to music, get physical (walk, run, dance, do yoga), get outside, or just give yourself a few minutes off from what you are doing to do simply nothing. Don’t be afraid to take a break when you are studying or writing a paper. Schedule it in! A 20-minute power nap can re-energize you for hours and a brisk walk around the block can help to clear your head and put your thoughts in order.