Stress and College Students: College life can be very stressful. Sometimes parents, faculty and others tend to idealize their college experience and remember it as that idyllic time when they had few worries or responsibilities. To students currently attending college, however, the process is often stressful and frustrating. The competition for grades, the need to perform, relationships, career choice, and many other aspects of the college environment cause stress.
Before condemning stress outright, we need to understand that stress is only harmful when it is excessive. Much of the stress that we all experience is helpful and stimulating. The challenges of life tend to be stressful and an attempt to avoid stress completely would lead to a rather boring existence. The problem comes when you experience too much stress.
Although some stress reactions are part of deeper and more serious emotional problems, many are not, and can be handled with relatively simple counseling and stress-management techniques. You can use the following guidelines to help manage your stress:
Physical Symptoms
Some people are in a constant state of trying to catch up. They find themselves rushing and hurrying from one activity to another, always racing with the clock and never getting on top of things. Part of this problem, for many students, is not being well organized. Effective time management can help.
Gain Perspective by Discussing ProblemsIt is easy to get caught up in a problem or a narrow view of something you are doing, and to lose perspective and feel that a failure or roadblock is a catastrophe. Discussing your problems with a trusted, empathic friend can allow you to gain new perspective and can allow you to move out of what might seem like an isolated and negative internal world. The act of verbalizing your concerns and putting them together will often help give you a sense of control.
Specific Relaxation TechniquesRelaxation techniques are extremely valuable tools in stress management. Most of the techniques like meditation, self-hypnosis, and deep muscle relaxation work in a similar fashion. They make it possible for you to spend a short period of time in a state of profound relaxation. In this state both the body and the mind are at rest and the outside world is screened out for a period of time. The practice of one of these techniques on a regular basis can provide a wonderfully calming and relaxing feeling that seems to have a lasting effect for many people. Your energy level and ability to cope with the external world are replenished. Practitioners and researchers have reported many positive life effects from the regular practice of one of these techniques.
You may want to take a course or read about one of these techniques. The Counseling Center, as well as various other campus agencies, offer stress management groups. These techniques easy to learn, but can be difficult to fit into your schedule. If you don't have an opportunity to get instruction, just practice sitting quietly for 15 minutes, with no interruptions. Let yourself relax by focusing on something peaceful - a beautiful scene at the beach or in the mountains, for example. Sometimes it is your negative thoughts or worries that create tension. You can practice "thought stopping techniques" and learn how to use positive self-talk to cope with stress. Even simple interruption can help. Stop and take a purposeful 10-minute break. Go for a walk, breathe deeply, call a friend, put on some favorite music. Keep your sense of humor! Remember, you can talk with a counselor to learn more about how to develop these stress-reducing skills.
Clarify Your Values and Develop a Sense of Life MeaningStress is often caused by general unhappiness and a sense of aimlessness or lack of purpose. People sometimes wind up making choices and living life styles that really don't fit them. A student may be studying accounting when he or she really wants to be an artist, or he or she may have a wide circle of friends, but not really have the kind of intimate relationships that feel fulfilling.
Clarifying your values and deciding what you really want out of your life, can help you feel better about yourself and have that sense of satisfaction and centeredness that helps you deal with the stresses of life. This process is, of course, not easy. Most of us are constantly growing and developing our sense of self and our ideas about what we want and how we want to live. A sense of spirituality can help with this. You might find this with an organized religion or it might be a more personal, individual process. It may involve a sense of oneness with nature, or it may be related to the deep satisfaction gained from volunteer work that really helps someone. Although each of us must develop our own sense of well being and spirituality, it does help to talk about these issues with others, as a way of clarifying and challenging our own ideas and beliefs.
Stress at work: Coping with stress is easier when you identify your stress triggers, manage your time well, and take steps to curb job burnout. Nowhere is stress more likely than in the workplace. Twenty-five percent of people say that their job is the primary stressor in their lives. Job stress can affect your professional and personal relationships, your livelihood, and your health. The good news is that you're not powerless. You can learn better ways of coping with stress.
The effects of stress In small doses, stress is a good thing. It can energize and motivate you to deal with challenges. But prolonged or excessive stress — the kind that overwhelms your ability to cope — can take a severe psychological and physical toll. High stress levels have been linked to depression, anxiety, cardiovascular disease, musculoskeletal problems, impaired immune response and cancer.
Your genes, personality and life experiences all influence the way you respond to and cope with stress. Situations and events that are distressing for most people might not bother you in the least. Or, you may be particularly sensitive to even minor stressors. The first step in coping with stress is identifying your stress triggers.
Some causes of stress are obvious — the threat of losing your job, for instance. But small, daily hassles and demands such as a long commute or difficult co-workers also contribute to your stress level. Over time, small, persistent stressors can wreak more havoc than sudden, devastating events do.
Tackle your stress triggers To identify the factors causing you stress, try keeping a stress inventory: For one week write down the situations, events and people who cause you to have a negative physical, mental or emotional response. Give a brief description of the situation. Where were you? Who was involved? Also, describe your reaction. Did you feel frustrated, angry or nervous?
After a week, sit down and look at your stress inventory. Choose one situation to work on using problem-solving techniques. That means identifying and exploring the problem, looking for ways to resolve it, and selecting and implementing a solution.
Suppose, for instance, that you're behind at work because you leave early to pick up your son from school. You might check with other parents to see if your son can ride with them. Or, you might come in early, work through your lunch hour or take work home to catch up. The best way of coping with stress is to try to find a way to change the circumstances that are causing it.
Work overload — feeling you have too much to do — is a common cause of job stress. You may not be able to affect the amount of work you have, but you can use time management to help you be more efficient and feel less under the gun. Try these tips to improve your time management skills and lower your stress level.
Can Stress Kill You?? https://www.youtube.com/watch?v=vzrjEP5MOT4&safe=active&IP=10.17.230.63&CAT=RRATED&USER=IPGROUP&CE=0
Before condemning stress outright, we need to understand that stress is only harmful when it is excessive. Much of the stress that we all experience is helpful and stimulating. The challenges of life tend to be stressful and an attempt to avoid stress completely would lead to a rather boring existence. The problem comes when you experience too much stress.
Although some stress reactions are part of deeper and more serious emotional problems, many are not, and can be handled with relatively simple counseling and stress-management techniques. You can use the following guidelines to help manage your stress:
- understand your role in stress reactions
- develop a balanced life-style and effective personal organization
- learn specific relaxation techniques
- gain perspective on problems by discussing them, and
- clarify your values and develop a sense of spirituality
- The Environment - examples include noise, pollution, traffic and crowding, and the weather.
- Physiological - examples include illness, injuries, hormonal fluctuations, and inadequate sleep or nutrition.
- Your Thoughts - the way you think affects how you respond. Negative self-talk, catastrophizing, and perfectionism all contribute to increased stress.
- Social Stressors - examples include financial problems, work demands, social events, and losing a loved one.
Physical Symptoms
- muscular tension
- colds or other illnesses
- high blood pressure
- indigestion
- ulcers
- difficulty sleeping
- fatigue
- headaches
- backaches
- depression
- anger
- fear or anxiety
- feeling overwhelmed
- mood swings
- forgetfulness
- unwanted or repetitive thoughts
- difficulty concentrating
Some people are in a constant state of trying to catch up. They find themselves rushing and hurrying from one activity to another, always racing with the clock and never getting on top of things. Part of this problem, for many students, is not being well organized. Effective time management can help.
Gain Perspective by Discussing ProblemsIt is easy to get caught up in a problem or a narrow view of something you are doing, and to lose perspective and feel that a failure or roadblock is a catastrophe. Discussing your problems with a trusted, empathic friend can allow you to gain new perspective and can allow you to move out of what might seem like an isolated and negative internal world. The act of verbalizing your concerns and putting them together will often help give you a sense of control.
Specific Relaxation TechniquesRelaxation techniques are extremely valuable tools in stress management. Most of the techniques like meditation, self-hypnosis, and deep muscle relaxation work in a similar fashion. They make it possible for you to spend a short period of time in a state of profound relaxation. In this state both the body and the mind are at rest and the outside world is screened out for a period of time. The practice of one of these techniques on a regular basis can provide a wonderfully calming and relaxing feeling that seems to have a lasting effect for many people. Your energy level and ability to cope with the external world are replenished. Practitioners and researchers have reported many positive life effects from the regular practice of one of these techniques.
You may want to take a course or read about one of these techniques. The Counseling Center, as well as various other campus agencies, offer stress management groups. These techniques easy to learn, but can be difficult to fit into your schedule. If you don't have an opportunity to get instruction, just practice sitting quietly for 15 minutes, with no interruptions. Let yourself relax by focusing on something peaceful - a beautiful scene at the beach or in the mountains, for example. Sometimes it is your negative thoughts or worries that create tension. You can practice "thought stopping techniques" and learn how to use positive self-talk to cope with stress. Even simple interruption can help. Stop and take a purposeful 10-minute break. Go for a walk, breathe deeply, call a friend, put on some favorite music. Keep your sense of humor! Remember, you can talk with a counselor to learn more about how to develop these stress-reducing skills.
Clarify Your Values and Develop a Sense of Life MeaningStress is often caused by general unhappiness and a sense of aimlessness or lack of purpose. People sometimes wind up making choices and living life styles that really don't fit them. A student may be studying accounting when he or she really wants to be an artist, or he or she may have a wide circle of friends, but not really have the kind of intimate relationships that feel fulfilling.
Clarifying your values and deciding what you really want out of your life, can help you feel better about yourself and have that sense of satisfaction and centeredness that helps you deal with the stresses of life. This process is, of course, not easy. Most of us are constantly growing and developing our sense of self and our ideas about what we want and how we want to live. A sense of spirituality can help with this. You might find this with an organized religion or it might be a more personal, individual process. It may involve a sense of oneness with nature, or it may be related to the deep satisfaction gained from volunteer work that really helps someone. Although each of us must develop our own sense of well being and spirituality, it does help to talk about these issues with others, as a way of clarifying and challenging our own ideas and beliefs.
Stress at work: Coping with stress is easier when you identify your stress triggers, manage your time well, and take steps to curb job burnout. Nowhere is stress more likely than in the workplace. Twenty-five percent of people say that their job is the primary stressor in their lives. Job stress can affect your professional and personal relationships, your livelihood, and your health. The good news is that you're not powerless. You can learn better ways of coping with stress.
The effects of stress In small doses, stress is a good thing. It can energize and motivate you to deal with challenges. But prolonged or excessive stress — the kind that overwhelms your ability to cope — can take a severe psychological and physical toll. High stress levels have been linked to depression, anxiety, cardiovascular disease, musculoskeletal problems, impaired immune response and cancer.
Your genes, personality and life experiences all influence the way you respond to and cope with stress. Situations and events that are distressing for most people might not bother you in the least. Or, you may be particularly sensitive to even minor stressors. The first step in coping with stress is identifying your stress triggers.
Some causes of stress are obvious — the threat of losing your job, for instance. But small, daily hassles and demands such as a long commute or difficult co-workers also contribute to your stress level. Over time, small, persistent stressors can wreak more havoc than sudden, devastating events do.
Tackle your stress triggers To identify the factors causing you stress, try keeping a stress inventory: For one week write down the situations, events and people who cause you to have a negative physical, mental or emotional response. Give a brief description of the situation. Where were you? Who was involved? Also, describe your reaction. Did you feel frustrated, angry or nervous?
After a week, sit down and look at your stress inventory. Choose one situation to work on using problem-solving techniques. That means identifying and exploring the problem, looking for ways to resolve it, and selecting and implementing a solution.
Suppose, for instance, that you're behind at work because you leave early to pick up your son from school. You might check with other parents to see if your son can ride with them. Or, you might come in early, work through your lunch hour or take work home to catch up. The best way of coping with stress is to try to find a way to change the circumstances that are causing it.
Work overload — feeling you have too much to do — is a common cause of job stress. You may not be able to affect the amount of work you have, but you can use time management to help you be more efficient and feel less under the gun. Try these tips to improve your time management skills and lower your stress level.
- Set realistic goals. Create realistic expectations and deadlines for yourself, and set regular progress reviews.
- Make a priority list. Prepare a list of tasks and rank them in order of priority. Throughout the day, scan your master list and work on tasks in priority order.
- Protect your time. For an especially important or difficult project, block time on your schedule when you can work on it without interruptions.
- Get other points of view. Talk with colleagues or friends you trust about the issues you're facing at work. They may be able to provide insights or offer suggestions for coping. Just having someone to talk to can be a relief.
- Take a break. Make the most of workday breaks. Even 10 minutes of personal time can be refreshing. Similarly, take time off, whether it's a two-week vacation or just a long weekend.
- Have an outlet. All work and no play is a recipe for burnout. Make sure to spend time on activities you enjoy, such as reading, socializing or pursuing a hobby.
- Take care of yourself. Be vigilant about taking care of your health. Get regular exercise and plenty of sleep, and eat a healthy diet.
Can Stress Kill You?? https://www.youtube.com/watch?v=vzrjEP5MOT4&safe=active&IP=10.17.230.63&CAT=RRATED&USER=IPGROUP&CE=0