Signs and symptoms of stress

How can you reduce stress?

How vulnerable are you to stress?

Relaxation techniques

Stress is very normal especially for college students who are facing multiple transitions, adjustments, and stressors. Both positive and negative changes and adjustments can lead to stress. Unfortunately, stress can lead to many problems if not addressed in a healthy manner.  

Signs and Symptoms of Stress

Physical Symptoms

• Fatigue
• High Blood Pressure
• Vomiting/Nausea
• Grinding of Teeth       
• Backaches
• Profuse Sweating       
• Stomachaches
• Rapid Heart Rate       
• Tense Muscles
• Twitches         
• Difficulty Breathing   
• Diarrhea         
• Headaches

Emotional Symptoms

• Anxiety/Panic
• Guilt
• Fear
• Denial
• Irritability
• Depression
• Anger
• Feeling overwhelmed
• Helplessness

Behavioral Symptoms

• Withdrawal
• Pacing
• Violence
• Substance abuse
• Sleep problems
• Restlessness
• Isolation
• Eating more/less
• Self-harm

 Cognitive Symptoms

• Expecting the worst to happen
• Jumping to negative conclusions
• Poor memory
• Indecisiveness
• Fear of failure
• Poor judgment
• Self-criticism
• Decreased motivation
• Poor concentration
• Forgetfulness

 

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How can you reduce stress?

The Six R’s of Stress Management
Because each person is unique, some of these stress management strategies will be more helpful for you than others, and some will be new skills that require practice to be effective. Think about learning to ride a bicycle. There was a time when this was a new skill and felt very unnatural and awkward. You probably needed help at first. With some coaching and practice, stress management, like cycling or any other skill, becomes easier and more effective.

1. Responsibility

• Accept that there are things that you cannot control or change. There are many circumstances in life beyond your control (the weather and the behavior of others being just two examples). On the other hand, learn that you can control your actions, reactions, and who you choose to be around.
• Be assertive, instead of aggressive. Express your feelings, be direct and honest and consider cooperation or compromise rather than confrontation.
• Manage your time (See Time Management web page for more information) and establish priorities.
• Learn to say “no” and delegate some of your work load to avoid having too much on your plate. Allow room in your schedule for unanticipated events
• Avoid perfectionism and overachiever mentality. This only sets you up for impossible standards. Recognize your limits and allow yourself to be less than perfect. Remember you are only human and people will like you more if you admit to some weaknesses.

2. Reflection

• Know your stress triggers (situations that lead to stress)
• Be aware of physical, behavioral, cognitive, and emotional stress symptoms (see above)
• Recognize and set limits to maintain a healthy balance of work and fun.

3. Relaxation

• Learn to relax with relaxation techniques (See Relaxation techniques below), yoga or pilates
• Take a mental vacation by visualizing yourself in a relaxing place
• Rather than worrying all the time, schedule  “worry” time or journal about concerns.
• Take a time out or mental break when you begin to feel overwhelmed.

4. Relationships

• Connect with others. Get involved in a campus group or activity.
• Maintain supportive relationships.
• Strive to manage and improve your relationships.
• Talk it out. Share your feelings with a trusted friend, family member, mentor or counselor.

5. Refueling

• Eat a well balanced diet with plenty of fruits and veggies, high fiber and low cholesterol
• Drink lots of water
• Get enough sleep (7-8 hours)
• Exercise regularly. Try to find a physical activity you enjoy and make regular time for it to burn off adrenaline.

6. Recreation

• Maintain your sense of humor, including the ability to laugh at yourself. Give yourself a break by reading or watching something humorous.
• Enjoy your life and treat others the way you want to be treated
• Schedule time for fun/hobbies
• And most importantly….Keep a positive attitude!! Focus on noticing the positive moments throughout your day. These moments may seem like small events, but they can often raise your energy and spirits and help you begin to see things in a new, more balanced way. You can also start a gratitude journal to help you focus on the daily positives in your life.

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How Vulnerable Are You To Stress?

Mark from 1 (almost always) to 5 (never), according to how much of the time each statement applies to you.
___ 1. I eat at least one hot, balanced meal a day.
___ 2. I get 7 to 8 hours of sleep at least 4 nights a week.
___ 3. I give and receive affection regularly.
___ 4. I have at least one relative within 50 miles on whom I can rely.
___ 5. I exercise to the point of perspiration at least twice a week.
___ 6. I smoke less than half a pack of cigarettes a day.
___ 7. I take fewer than five alcoholic drinks a week.
___ 8. I am the appropriate weight for my height.
___ 9. I have an income adequate to meet my basic expenses.
___10. I get strength from my religious beliefs.
___11. I regularly attend club or social activities.
___12. I have a network of friends and acquaintances.
___13. I have one or more friends to confide in about personal matters.
___14. I am in good health (including eyesight, hearing, teeth).
___15. I am able to speak openly about my feelings when angry or worried.
___16. I have regular conversations with the people I live with about domestic problems, e.g., chores, money, and daily living issues.
___17. I do something for fun at least once a week.
___18. I am able to organize my time effectively.
___19. I drink fewer than three cups of coffee (or tea or cola) a day.
___20. I take quiet time for myself during the day.

___ SUBTOTAL - 20 = ___ TOTAL
To get your score, add up the figures. Then, subtract 20. Any number over 5 indicates a vulnerability to stress. You are seriously vulnerable if your score is between 25 and 55, and extremely vulnerable if your score is over 55.
________________________________________________________
Adapted from a test developed by Lyle H. Miller and Alma Dell Smith at Boston University Medical Center.  

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Relaxation Techniques

Breathing:
Abdominal (Diaphragmatic) Breathing. Put one hand on your chest and the other hand on your navel ("belly button"). Now, inhale so that only the hand on your navel moves-as you breathe in the hand moves out and moves in as you exhale. The upper hand on your chest does not move. Take long, slow breaths. When you exhale, imagine all of your stress is leaving your body in the breath. Inhale and exhale like this 10 times.
Muscle Tension:
Tense-Release. Tense yourself all over, one body part at a time. Pull your toes up as if to touch your shins and hold it. Tense your thigh muscles... your buttocks... tense your fists and your arms... tense your abdominal muscles and chest, tense your back and shoulder blades. Clench your jaws and close your eyelids tight. Hold yourself tense all over for four or five seconds... Then let go all at once. Don't ease off, let go. And feel the tension leave each body part. Pay attention to what it feels like to have your muscles relaxed. Focus on each muscle

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