Stress

"Stress is the nonspecific response of the body to any demand made upon it." (Hans Selye, The Stress of Life) In other words, you pay a psychological and physical price when your internal balance is disrupted by a perceived threat, change or transition, and is called upon to adjust. Emotional stress has been likened to the "fight or flight response," in which your body is mobilized for action. A number of physiological changes occur, including increases in muscle tension, heart rate and blood pressure.

What are the effects of stress?

Stress is a normal part of living, and the stress response is helpful in many ways--e.g., motivating you to study or increase your alertness while taking a test or giving a talk. The problem occurs when stress that exceeds a productive level interferes with your ability to think, remember and focus on tasks. Also, stress that is ineffectively managed and remains too high for too long can contribute to physical breakdowns of the body. Examples of medical conditions that are related to stress include heart and circulatory diseases, ulcers, colitis, asthmatic conditions and lowered immunity leading to infectious illnesses.
Stress that is ineffectively managed and remains too high for too long can contribute to physical illnesses.

How does stress occur?

Stress is produced by both normal and unusual events as well as by both positive and negative occurrences. Just as a divorce or a low grade might increase stress, so might positive experiences such as an engagement or admission to graduate school. Because stress can be cumulative, you need to monitor and regulate the number of threats (real or perceived), changes, and transitions that you encounter in the same period of time. Stress can be more harmful when you do not feel in control of your stress levels and the events that produce them.

What are the symptoms of ineffectively managed stress?

Symptoms of stress vary from person to person, but some general signs include:

How can I take care of myself?

Taking care of yourself starts with recognizing the unhealthy ways of dealing with stress (for example, drinking too much alcohol or eating unhealthfully). You can then try a healthier approach.

How do YOU manage the stress in your life?

• You can reduce the negative effects of stress on your life by following these recommendations:
• Exercise for 30 minutes at least 3 times a week.
• Recognize the things that upset you. When something is increasing your stress, ask yourself, "Is there anything I can do to change the situation?" If there is, figure out what you can do. If there is not, find ways to accept this lack of control.
• Develop healthy methods for relaxation; for example, talk with supportive people, listen to music, watch movies, take walks.
• Learn to use relaxation techniques, such as mental imaging, diaphragmatic breathing, and progressive muscle relaxation.
• Get adequate, regular amounts of rest and sleep (6 to 10 hours a night).
• Eat 3 to 6 small, balanced meals a day.
• Avoid caffeinated beverages and alcohol.
• Drink 4 to 8 glasses of water a day.
• Use positive thoughts and humor to overcome negative thoughts.
• Identify ways you think yourself into higher levels of stress, including catastrophizing (making mountains out of mole hills), overgeneralizing (jumping to conclusions), dichotomous thinking (right-wrong, good-bad), and perfectionistic thinking ("I'm no good unless I'm perfect"). Then find ways to nudge yourself out of these mental ruts.
• Seek professional help for dealing with especially stressful events in your life.
• Stress Counseling is available at Student Health free of charge.