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Stress
Management
Stress and College
Stress is a state of tension that occurs when there are demands and pressures
that tax an individual’s ability to adjust. Although college is often regarded
as a time of fun and few responsibilities, the reality is that college years can
be very stressful. Stress typically results from the challenge of adjusting to
transitions in life, and college is a time of significant change. For example,
starting or ending college, or returning to school or home after breaks causes
stress as one adapts to changes in routine. College students must adjust to the
demands of living more independently, without parents and family to help manage
and structure time. During college, the pressures of various role demands are
also very high. College students cope with the pressure to succeed academically,
and typically are faced with exams and papers all occurring within the same
short time period. Beyond academics, many college students want and/or feel
pressure to participate in campus activities which require additional time and
investment. Even making time to see friends or a romantic partner can be
experienced as another pressure. Family time and responsibilities at home also
continue to compete for the college student’s time and energy.
Stress in college can result from external sources such as academic demands
or relationship conflicts, or from internally generated expectations for self.
The stress response is very personal and varies for different students. For
example, one student might be stressed by the prospect of having to give a
speech in class, while another would not find this threatening. Although
stressors are typically thought of as negative life events (e.g. arguing with a
friend, having limited time to study for an exam), stress can also result from
positive events (e.g. acceptance to a sorority/fraternity, graduating). This is
because positive events also bring challenges for adjustment. Also, stress not
only occurs after a sudden, acute situation (e.g. losing a paper after a
computer crash), but also results from the smaller events that accumulate over
time. Indeed, it is these cumulative factors or “daily hassles” (e.g. being late
for class, missing the shuttle, forgetting a book) that are major contributors
to chronic tension.
The Stress Response
The human body has adapted to react to threat with an automatic,
physiological pattern of reaction known as the “fight or flight response.” The
body summons its defensive forces in an integrated manner, beginning with the
release of the hormone ACTH into the bloodstream. Within seconds, there is the
output of adrenalin and other stress-related hormones, a rise in blood pressure,
an increase in glucose levels and the alerting of the major organs and sensory
systems to prepare for physical action. This complicated physiological alarm
response is set in motion in the face of any perceived threat. In modern
society, of course, this kind of extreme physiological response is usually
inappropriate to the level of actual danger, and the continued activation of the
stress response reaction takes a physical toll on the body. Many diseases,
including hypertension, heart disease, ulcers and diabetes, have been found to
have a strong correlation with stress. In addition, stress may aggravate or even
be a causal factor in other conditions, such as headache, backache, skin
disorders, indigestion, respiratory ailments, mental illnesses and accidental
injuries.
Identification of Stress
The first step in dealing with stress is recognizing when it is occurring.
There are three basic components of stress: physiological, behavioral and
cognitive.
Physiological signs of stress are bodily changes that are important cues in the
identification of a stress response. Physiological symptoms include the
following:
- shallow, rapid breathing
- heart racing
- increased perspiration
- nausea or stomachache
- increased muscle tension
- headache, backache
- tightness in chest
- dry mouth
- increased urge to urinate
- cold hands or feet
Behavioral signs of stress are actions that are potentially observable to
other people. An increase in interpersonal conflicts, including irritability,
sarcasm or hostility in relationships with friends and family is often an
indicator of stress. One may also become emotionally sensitive or volatile in
response to inconsequential matters. Other behavioral signs of stress include
losing patience, rushing, or being careless or forgetful. Stress may also cause
a change in eating or sleep habits. The use of substances (e.g. alcohol, drugs,
cigarettes, medications) is also a behavioral indicator of stress, and is a
dangerous coping mechanism. College students may abuse alcohol, in particular,
as a way of trying to cope with stress. However, the short-term relief provided
by alcohol does not address the underlying causes of stress, and may lead to
abuse or addiction.
Cognitive signs of stress involve the way in which we mentally process what
is going on around us. When stressed, it often becomes difficult to concentrate
or think clearly, and it is easy to become distracted by worries. Cognitive
processes are an important component of stress as our attitude toward life
situations determines how we respond. People who are chronically stressed have a
tendency toward negative, self-defeating, or perfectionistic thinking. For
example, when faced with an important exam, the individual who is stressed might
anticipate failing before even seeing the test. When we catastrophize, our
thoughts and behaviors are extreme and out of proportion to the situation. This
leads to even greater tension. Some people who operate under a high level of
stress have longstanding expectations that are exceedingly high or unrealistic
(e.g. “It is necessary for me to be talented at everything I do,” “Everyone must
like me.”). These self-defeating beliefs are a set-up for inevitable defeat and
are a primary contributor to stress.
Stress Management
Once aware of a high degree of stress, it is helpful to identify those
situations or experiences that typically evoke tension or worry. An effective
way of pinpointing stressors is by keeping a stress diary in which stressful
situations are recorded as they occur. This requires becoming aware of your
individual physiological, behavioral and cognitive signs of stress. A diary
would include date, time of day, location, who you were with, what you were
doing, symptoms of stress and stress rating (e.g. 1 to 10). By noting these
experiences, you can come to understand your own personal stressors and your
unique stress pattern. This will help in formulating a plan to reduce the level
of stress in your life.
The following are a few tips in how to manage stress:
- Set realistic, clear goals and prioritize your time. Evaluate goals
periodically, and have the flexibility to modify them when appropriate. Many
college students take on too many activities without considering which ones
are truly important and/or rewarding. If you find yourself overly stressed,
consider letting go of some of your activities that you are only doing
because you feel you “should.”
- Deal with both success and failure with a balanced attitude. Recognize
that disappointing/negative experiences are a natural part of the cycles of
life. Use crises as opportunities for growth, and to reaffirm values and
break unhealthy patterns.
- Don’t “drift along” in troublesome or emotionally draining relationships
or situations. Take steps to resolve the problems, or consider ending the
relationship or experience.
- Make time to be with significant others in relationships that are
trusting and reciprocal, and that leave you feeling energized.
- Find time every day for some form of relaxation or fun, such as watching
your favorite show, exercising, laughing with a friend, or spending needed
time alone.
More Information
The Counseling Center is available for personal assistance in coping with
stress. Counseling is provided by doctoral level psychologists, is confidential
and free of cost. To make an appointment, you may call (610) 519-4050 or stop by
206 Health Services Building.
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