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HEALTH EDUCATION: STRESS!!

There are many factors in college life that may cause us to feel overwhelmed, fatigued, and just plain STRESSED OUT!!! Exams, papers, dorm living, relationships, extracurricular activities....too many extracurricular activities without enough hours in the week to commit to them...., not enough sleep, etc.

So, what does a college student with NO TIME do to relieve stress????

  • First, take a DEEP BREATH. Breathe in deeply through your nose, and imagine the breath traveling down slowly to your navel. Silently count to four as you breathe in. When you exhale, purse your lips so that you breathe out slowly. Again, count to eight. Repeat 5-10 times. The technique takes a maximum of 10 minutes and the results are immediate. You should feel your shoulders relaxing, your chest less constricted and your stomach knot releasing. It is helpful to practice this on a daily basis so that the technique can be used before exams, in between classes, before a job interview, or to help induce sleep!!
  • Another relaxation technique is to find a QUIET place on campus and just sit! (the Chapel, the Greenhouse, the top floor of the Davis Museum, or near the shore of the lake). Our bodies do need a break on a regular basis.
  • Borrow a relaxation tape from the Health Educator(X2821). There are several copies of a 10 minute relaxation tape, and one copy of a 29 minute progressive muscle relaxation tape. They can be borrowed for a two week period.
  • Attend the stress reduction study break that your health rep offers. The breaks are usually fun, playful, and geared to total relaxation!

What is stress?
Your physical, emotional and mental response to change, regardless of whether the change is perceived as good or bad. It’s a short-term physiological muscle tensing caused by an adrenaline rush in your system. It increases your mental alertness and heart rate for a period of time. These symptoms eventually subside when the challenge has been met.

What are some problems associated with stress?
Your reaction to stress determines whether or not you become ill. Unrelieved stress may affect your immune and nervous system, heart function, metabolism and hormone levels. As a result, you may become ill with something such as the common cold.

What is the short term treatment for stress?

  • STOP what you are doing
  • BREATHE deeply and slowly
  • REFLECT: consider the reality of the situation
  • CHOOSE what to do next

More suggestions for relieving stress

  • Engage in physical activity. Try running up and down stairs, going for a brisk walk (10-30 minutes), swimming, dancing, or using exercise equipment.
  • Do gentle head rolls, shoulder rotations and shoulder shrugs on a regular basis when doing computer work to prevent neck and shoulder tension?
  • It is important to maintain your blood sugar while studying. Helpful snacks to choose are yogurt, popcorn, peanut butter, crackers, pretzels and nutrition bars (especially those made for women such as Oasis or Luna bars).
  • Watch your caffeine intake. Excess caffeine (over 3 cups of coffee, tea or cola per day) can increase heart rate and blood pressure adding to the symptoms of stress. Try herbal tea or plain hot water flavored with juice for a change of pace.
  • Foods high in sugar may add to your stress by having an unintended affect. The initial rush of energy will be quickly followed by a drop in blood sugar (due to increased insulin levels), with resulting fatigue.
  • Get at least 6-10 hours of sleep a night.
  • Find a quiet place to sit for a short period of time (Chapel, Greenhouse, top floor Davis Museum, shore of the lake, somewhere in your residence hall).
  • Borrow a relaxation tape from the Health Education Resource Room (X2821).
  • Make a schedule and follow it.

How can stress be prevented?
Stress is a complicated issue that requires time and patience. Make time to balance the pressures of academics and extracurricular activities with time for friends, sleep, and exercise. A healthy diet is also key!

These are just a few tips. For more information see the pamphlet, "Stress in College: What Everyone Should Know" available from your health rep or from the Health Service. Individual appointments for stress reduction can be made with the Health Educator by calling x2821.