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Stress

Warning Signals

College is one of the most stressful times in anyone's life. Anyone who has had three finals in one day is well aware of the negative effects of stress. Listed below are some of the warning signals of stress (see if you have any, or all of these symptoms!):

• Physical Signs - Headaches, backaches, muscle fatigue, insomnia, oversleeping, stiff neck/shoulders, eye strain, pounding heart, rashes, constipation/diarrhea.
• Physical Disorders Related to Stress - Coronary heart disease, heart attack, high blood pressure, diabetes, eczema, asthma, chronic bronchitis, sinusitis, allergies, ulcers, colitis.
• Common Emotional Disorders - Alcoholism, drug abuse, depression, suicide, marriage/family problems, sexual disfunction, neurotic behavior, psychosis, compulsive behavior.
• Emotional Signs of Stress - Excessive preoccupation with ideas or people, increased absences, crying episodes, withdrawl, mood swings, nightmares, sudden angry outbursts, impulsive behavior.

As you can see, stress can seriously impact both your physical and emotional well-being. When the body is under stress our most vulnerable parts begin to malfunction. Consider how many people get sick during finals week because they are very stressed.

On the pages listed in the "Check it out!" box above, we will discuss various techniques to use when you are feeling stressed.

Tips for Dealing With Stress

1. Recognize your symptoms of stress.
2. Look at your lifestyle and see what can be changed -- in your work situation, your family situation, or your schedule.
3. Use relaxation techniques - yoga, mediation, deep breathing, or massage
4. Exercise - Physical activity is one of the most effective stress remedies around!
5. Time management - Do essential tasks and prioritize the others. Consider those who may be affected by your decisions, such as family and friends. Use a check list so you will receive satisfaction as you check off each job as it is done.
6. Watch your diet - Alcohol, caffeine, sugar, fats and tobacco all put a strain on your body's ability to cope with stress. A diet with a balance of fruits, vegetables, whole grains and foods high in protein but low in fat will help create optimum health. Contact your local branch of the Heart and Stroke Foundation for further information about healthy eating.
7. Get enough rest and sleep.
8. Talk with others - Talk with friends, professional counsellors, support groups or relatives about what is bothering you.
9. Help others - Volunteer work can be an effective and satisfying stress reducer.
10. Get away for awhile - Read a book, watch a movie, play a game, listen to music or go on vacation. Leave yourself some time that's just for you.
11. Work off your anger - Get physically active, dig in the garden, start a project, get your spring cleaning done.
12. Give in occasionally - Avoid quarrels whenever possible
13. Tackle one thing at a time - Don't try to do too much at once.
14. Don't try to be perfect.
15. Ease up on criticism of others.
16. Don't be too competitive.
17. Make the first move to be friendly.

Stress Self Assessment

Identify your Stressors

• What are the situations that cause stress, pressure, and strain for me?
• What stressors are present in these situations?

State Manifestations

• How do these stressors affect me...cognitively, physically, and behaviorally?

Identify ways of coping with stress

• How I cope with...?

Select the most significant stressor

• Is it primarily physical, mental, or mixed in nature?
• If physical stress - select a physical relaxation technique.
• If mental stress - select a mental relaxation technique.
• If mixed - select both mental and physical techniques.

Consultations

Stress management consultations are available through Health Iowa/Student Health Service. Information and education are provided on: stress assessment and management, relaxation techniques, choosing a relaxer, time management, and procastination. Call 319.335.8394 for individual and confidential consultations.

Page updated: 8/27/09