Stress Management: What is stress and how to reduce it

Introduction

Stress is a part of our day-to-day living. Stress is our body's reaction to adaptation, or change. As college students, you may experience stress meeting academic demands, adjusting to a new living environment, or developing friendships. The stress you experience is not necessarily harmful. Mild forms of stress can act as a motivator and energizer. However, if your stress level is too high, and/or too constant medical social or emotional problems can result.

What is Stress?

Although we tend to think of stress as caused by external events, events in themselves are not stressful. Rather, it is the way we interpret and react to events that makes them stressful. People differ dramatically in the type of events they interpret as stressful and the way in which they respond to stress. For example, speaking in public can be stressful for some people and relaxing for others

Symptoms of Stress

There are several signs and symptoms that you may notice when you are experiencing stress. These signs and symptoms fall into four categories: Feelings, Thoughts, Behavior, and Physiology. When you are under stress, you may experience one or more of the following:

Feelings: Feeling anxious, scared, irritable, moody

Thoughts:
• Low self-esteem, fear of failure, difficulty concentrating, forgetfulness, embarrassing easily, worrying about the future, preoccupied with thoughts or tasks
Behavior:
• Crying for no apparent reason, increased smoking, being accident prone, losing your appetite or overeating, acting impulsively, startling easily, grinding your teeth, increasing use of drugs or alcohol, speaking in a nervous tone of voice, speech difficulties
Physiology:
• Headaches, pain in lower back shoulders or neck, susceptibility to illness, trembling, increased heart beat, often feeling tired or not well-rested, sleeping problems, butterflies in stomach, perspiration/sweaty hands, increased heart beat, nervous tics, dryness of throat and mouth, urinating frequently, diarrhea/indigestion/vomiting, premenstrual tension, loss of appetite or increase in appetite

Causes of Stress

Both positive and negative events in one’s life can be stressful. However, major life changes – such as losing a loved one, pregnancy, being fired from a job, going to college - are the greatest contributors of stress for most people. Also, having to adapt or change frequently or on an unremitting basis, i.e., ongoing family problems, financial concerns, one assignment due after another, constant time pressure, living in a noisy environment – can lead to a state of chronic stress, where the body is continually in a heightened state of tension.

How To Reduce Stress

Many stresses can be minimized, changed or even eliminated. Here are some of the things you can do to reduce your level of stress or to manage it more effectively (note: the more often you use the suggestions noted below, the more effective they will be! Practice and Persistence are the keys).

  • BECOME AWARE of your own personal reactions to stress (* see Student Counseling home page for a link to “Assessing Your Tactics For Coping With Stress”)
  • EAT a healthy, balanced diet full of whole grains, fruits and vegetables
  • EXERCISE regularly
  • RELAX: make time for relaxation. Try listening to soothing music, meditating, gardening, reading a good book, or doing whatever helps you relax
  • TALK with friends or someone you trust about your worries/problems
  • PRACTICE Relaxation techniques. For example, whenever you feel tense, practice deep breathing. Get in a comfortable position. Take in a slow, deep breath through your nose to the count of 5. Hold your breath for another count of 5. Then exhale through your nose, slowly to the count of 5
  • USE Time Management techniques; set realistic goals and set priorities (*see Student Counseling home page for a link to “Success Strategies For Time Management “)
  • REINFORCE Positive statements (putting yourself down won’t help!). Think positively and surround yourself by others who think the same. Avoid the trap of demanding too much of yourself or taking too much on. If possible, say NO to tasks that you know will be stressful for you.
  • ACCEPT that you can’t control every situation; learn to be flexible
  • USE mistakes and setbacks as opportunities to learn
  • REMEMBER, it’s okay to cry
  • AVOID alcohol, tobacco and other drugs. They ultimately only make things worse
  • LEARN and practice gentle anti-stress stretches; make them a part of your day
  • LAUGH! And HAVE FUN!

To speak with a Counselor about stress management or other issues, please call The Student Counseling Center at (631) 632-5069 or (631) 371-6237 and ask for an initial consultation.
The Student Counseling Center is located in Southold Hall on the Lower Level. The Hours are: Monday through Friday 9 a.m. to 5 p.m.

(Adapted from SUNY Stony Brook University Counseling Center and SUNY Buffalo Counseling Services)