Managing Stress

Goal

To learn how to manage college stress and diminish unnecessary stress.

Prevalence of Stress (Transition Year, pp. 20-21)

Stress is a normal part of life, especially during periods of transition and uncertainty, such as beginning college. Stress-more than physical illness, lack of sleep, or concern for a loved one-was the single biggest hindrance to academic performance at college. Heightened academic demands, exposure to new people and temptations, and the prospect of life after college are a few examples of the pressures college students face. While a certain level of stress is healthy and motivating, excessive stress can cause real problems. Here’s a list of common college student stressors:

• Continual and mounting academic demands
• Trying to make friends
• Being on one’s own in a new environment
• Relationship issues, including changes in family relationships
• Financial responsibilities
• Exposure to new people, ideas, and temptations
• Awareness of one’s sexual identity and orientation

If you find yourself struggling with your emotional health, you may find it particularly difficult to navigate the stresses and challenges of college. The good news is that while some sources of stress cannot be avoided, others can be prevented or diminished.

Managing Stress (Transition Year, pp. 21-22)

Fortunately, it’s possible to manage and maintain stress at relatively health levels. Here are some helpful approaches for managing stress:

Get active
Regular physical activity can help the mind and body deal with stressors. Research clearly demonstrates that getting regular exercise improves mood, lowers blood pressure, reduces stress, and improves cardiovascular health. Studies have also shown people with mild to moderate depression experienced a 50% reduction in depressive symptoms when they participated in 30 minutes of aerobic exercises 3-5 times a week. Examples of aerobic activities include brisk walking, jogging, swimming, biking, and playing basketball.

Find 20 Minutes
Find just 20 minutes of alone time to relax, take a walk, write in a journal, or meditate. Research shows meditation may decrease stress, reduce anxiety/pain/depression, and enhance mood and self-esteem.

Work the IPod
Many experts believe music really can help soothe the soul. One study showed that listening to classical or other calming music shortly after being exposed to a stressor can reduce negative emotional states.

Manage Time & Energy
One cannot overstate the importance of developing a realistic schedule that allows for dedicated time to balance one’s academic, social, and athletic responsibilities. Actively seeking out your academic advisor or learning center for help in developing a workable time and energy management strategy is one approach you may wish to take.

Hit the Sack
Lack of sleep can play havoc on student’s critical thinking skills, which can result in poor academic performance, regretful social decisions, and a compromised immune system. It can also exacerbate existing mental health issues or trigger new ones.

Good Nutrition
Lifestyle and diet changes can aid your sleep and have a positive effect on your overall feeling of wellness. Many students report an increased consumption of sugary or starchy foods (comfort foods) during their first year at school or during periods of stress or depression. This type of diet can make you feel sluggish and interfere with your ability to focus. Eating a healthy, balanced diet-while avoiding alcohol, caffeine, nicotine, or heavy meals before bed-are proactive steps towards emotional health.

Stress Check Exercise (Transition Year, p. 23)

Instructions: Excessive stress can sneak up on you over time, and you may not notice it until you begin to experience its physical or emotional effects. Too much stress can lead to unhealthy and potentially serious physical and emotional consequences. Evaluate your stress levels using the below table:

Signs of a Problem	Evaluation
Changes in sleep patterns (taking longer to fall asleep, waking up tired, not feeling well rested)	Yes No
Changes in eating patterns	Yes No
Increased frequency of headaches	Yes No
More short-tempered than usual	Yes No
Recurring colds and minor illness	Yes No
Frequent muscle ache and/or tightness	Yes No
More disorganized than usual	Yes No
Increased difficulty in task completion	Yes No
A greater sense of persistent time pressure	Yes No
Increased generalized frustration and anger	Yes No

If you think you are experiencing higher than typical stress levels, contact your school’s mental health or counseling center. Remember that seeking counseling is a sign of strength, not weakness.

Next Step

Learn more about seeking support by watching this video: