Appendix K: Stress
What Is Stress?
Stress is a response to any physical, emotional, psychological, or intellectual demand, pleasant or unpleasant that requires a readjustment of the individual in some way. Stress then, is not something that we can avoid. Stress is a fact of life.
How Does It Affect Me?
The demand for readjustment creates a biochemical reaction in the brain which produces elevated heart and respiratory rates, higher blood pressure, and increases in muscle tension. These changes in the body's functioning probably will be outside the individual's conscious awareness.
The insidious thing about stress is that it has an accumulative affect within the body. This may result after significant periods of time into what are known as “diseases of adaptation.” These include: cardiovascular diseases which may result eventually in heart attack and strokes; digestive tract problems such as ulcers and colitis; depression and emotional problems; alcoholism and drug abuse.
What Are The Sources Of Stress?
Our mind/body interactions - if we are thinking negatively or are ill physically, we will have greater stress than if we have a positive attitude and our bodies are functioning healthfully.
Interactions between ourselves and our environment - this “environment” includes not only our everyday surroundings but the people in our lives as well.
Lifestyle - if we lead a healthy life with adequate sleep, appropriate nutrition, and a variety of activities, we will better be able to manage stress.
Personality makeup - in a university environment, the so-called “Type A” behavior is probably the norm; that is, all of us are achievement-oriented, and sometimes impatient.
Circumstances - university life itself contributes to stress. The lifestyle is temporary, there are shifts in social support systems, and a great deal of delay of gratification.
What Are The Signs Of Stress?
• General irritability or increased aggressiveness.
• Heart palpitations - awareness of heart beating when not exercising.
• Anxiety and anxious feelings for no apparent reason. This may occur as a heaviness in the chest, butterflies in the stomach or sweaty palms.
• Sleep difficulties - either difficulty going to sleep or early morning awakening and then being unable to return to sleep.
• Upset stomach, heartburn and other digestive upsets.
• Increases in headaches, particularly those that occur in the shoulders and move up the back of the neck into the head.
• Feeling “out-of-sorts”, meaning loss of sense of humor or just not feeling “right” for no apparent reason.
If any of these signs persist, it may be an indication that help is needed. You may try the stress management techniques listed below or make an appointment with a Counseling and Psychological Services staff member who can assist you in stress management.
How Do I Manage Stress?
NUTRITION
A balanced diet with regular meals at regular times and maintaining a weight that is right for you is more important than trying to be overly slender or muscular.
Vitamins and minerals in regular, not megadoses, may help to augment the diet. Smoking does not help nor does the excessive use of alcohol or caffeine.
Aerobic exercise that increases the heart rate over a period of time such as jogging, walking, swimming and biking are excellent sources of stress management. A minimum of a half hour, four days a week is a good rule of thumb. These exercises do a number of things:
• Help keep the heart and circulatory system in good shape.
• Help drain off tensions and stresses that have been building up.
RELAXATION
When we think about relaxing, most of us picture ourselves doing nothing or watching TV. However, there are other forms of relaxation that may help manage stress much better. Meditation is an excellent means of relaxation. So are such things as self-hypnosis, deep muscle relaxation exercises and just fantasizing pleasant situations.
TIME MANAGEMENT
In a university environment, good time management is important. We can become over committed, not allowing reasonable time for both work and play. It helps a great deal if we learn to live on a schedule. This allows us to manage our time in a way that reduces stress.
REST
The more rested we are, the better we function at managing stress. A good night's sleep can do wonders for helping us cope in stressful times.
SOCIAL SUPPORT
Having friends who are supportive, who understand and accept us, is quite important. It is a reciprocal process because not only do our friends help us, but we can help them. Taking care of friendships is another important aspect of stress management.
[Indiana University Counseling & Psychological Services (CAPS) Resource Materials on Counseling Topics]