Counseling Center

Success and Survival Guide

Understanding and Managing Stress
Understanding and Managing Stress

Introduction: What is stress?

Stress can be understood as any change that you must adjust to.

Both positive and negative changes can cause stress. For example, going to college is a positive change in life but requires an adjustment to new circumstances and responsibilities. Negative changes such as the loss of a relationship, illness, or poor academic performance require an adjustment to new challenges.

Stressors can have external or internal origins. External stressors are things like noise, overcrowding, unpleasant relationships, uninteresting work, life changes, and too much or too little responsibility. Internal sources of stress include poor diet, little exercise, physical strain on the body, taking things too seriously, negative thinking and taking no time for yourself.

Signs of Stress: Physiological, behavioral, emotional and cognitive responses

  • Physiological responses--Immediate responses include muscle tension, heart racing, nervous tics, sweating, strong startle response and restlessness. Chronic stress can cause frequent colds, insomnia or sleeping too much, tiredness and a general lack of energy, as well as pain, skin problems, headaches and heart disease.
  • Behavioral signs--Hyperactivity, cursing, walking or talking faster, irritation with delays, panicky, avoiding people, nervous habits (overeating, smoking, drinking, compulsive actions) or a change in habits (becoming less or more organized), poor memory, confusion, stumbling over words.
  • Emotional signs-- General lack of motivation, boredom, inattentiveness, excessive worrying, holding a grudge, irritability, anger, easily losing your temper, anxiety and crying.
  • Cognitive signs--Excessive preoccupation with a situation, repeatedly obsessing about an upsetting event, unstoppable negative thoughts and self-defeating beliefs.

Consequences of Stress

  • Many unpleasant emotions are generated- such as tension, feelings of inadequacy, depression, anger, helplessness, fear and anxiety.
  • Many physical problems result from stress-a wide variety of disorders are caused by psychological factors.
  • Many bad habits, such as smoking and drinking, and much wasted time spent worrying and obsessing are attempts to handle anxiety. They may help relieve anxiety temporarily, but you pay a high price in the long run.
  • High stress almost always interferes with one's performance. It causes inefficiency at school and on the job, poor decision-making, accidents and problems with relationships. Students with high test anxiety do more poorly on exams, especially on important tests, than less anxious peers.
  • Anxiety and fear cause us to avoid many things we would otherwise benefit from doing. People avoid approaching others, trying out for plays or sports teams, trying for a promotion, or taking other risks because they are afraid.

How to Manage and Overcome Stress

Many stresses can be changed, eliminated, or reduced. Here are some things you can do to reduce your level of stress:

  • Become aware of your own reactions to stress.
  • Reinforce positive self-statements. Tell yourself statements that help you to cope, e.g., "I can handle this," "It's not the end of the world," "I can do this."
  • Develop assertive behaviors; learn how to say "No!"
  • Set reasonable expectations.
  • Do things that you enjoy on a regular basis.
  • Exercise regularly and eat a balanced diet daily.
  • Talk with friends or someone you can trust about your worries/problems.
  • Practice relaxation techniques. For example, whenever you feel tense, slowly breathe in and out for several minutes.
  • Take time just for yourself every day.
  • Take a time-out when you feel overwhelmed.

Time Management

Learning to use your time wisely can help reduce stress. These are some methods that might help:

  • Evaluate how you are budgeting your time.
  • Plan ahead and avoid procrastination.
  • Make a weekly schedule and try to follow it.
  • Set realistic goals.
  • Set priorities.
  • Study in short blocks and gradually lengthen the time you spend studying. Take frequent short breaks.

Reframing the Experience of Stress as a Method of Coping

If we change the way we think and feel about stress, we can experience it differently. Here are some ways of reframing the experience of stress:

  • We need and enjoy a certain level of stimulation. It would be boring if we had no stresses and challenges.
  • Stress is a source of energy that can be directed towards useful purposes. A moderate amount of stress motivates us to work hard.
  • Mild to moderate anxiety makes us more perceptive and more productive, e.g., get better grades or be more attentive to our loved ones.
  • By facing stresses and solving problems in the past, we have learned skills and are better prepared to handle future difficulties.

Remember that you don't have to deal with stress by yourself. Seeking support from friends, engaging in effective tension-relieving activities (exercise, relaxation, social activities), and taking time for yourself can help you to deal with stress. Speaking to a counselor about stress can help you discover new ways of understanding and overcoming stress.

Resources for Coping with Stress at Iona College:

Counseling Center ...................633-2038
Health Services .......................633-2548
Student Retention ...................633-2360
Student Development .............633-2360
Residential Life .......................633-2336
Campus Ministries ..................633-2632
Resident Advisors/Campus Ministers
   
Contact Search Site Map