What is stress? Stress is defined as your physiological and emotional response to a demand that is placed on you. Without some stress, people would not get much accomplished. That burst of adrenaline that helps you finish an artistic project, an academic paper (or getting across Huntington Avenue safely sometimes) is a good example of positive stress. It becomes problematic if your body does not return to a relaxed state after the challenge has been met. This can result in physical and emotional symptoms of negative stress (headaches, muscle tension, exhaustion, panic attacks). Stress reducing activities can help assist you in disrupting a cycle of ongoing stress.
Possible effects of stress:
- Feeling overloaded or overwhelmed
- Sudden attacks of panic or excessive worry
- Forgetfulness, disorganization, confusion, or stumbling over words
- Difficulty making decisions
- Weight gain or loss (with no intention to do so)
- Headaches, chronic pain, frequent colds
- Depression, irritability, frequent mood swings
Ways to manage stress effectively:
- Set SMART (Specific, Measurable, Attainable, Realistic, and Time-based) goals that you are capable of achieving.
- Be aware of your support system, such as friends, family members, professors, counselors, etc. and be open to asking them for help.
- Figure out a system for managing your time that includes sleep and time for relaxation.
- Reinforce positive self-statements. Tell yourself statements that help you to cope, such as “I can do this;” “It is not the end of the world–this is not tragic,” “I am enough.”
Stop-Breathe-Reflect-Choose Technique
The next time you encounter a stressful situation, try the following 4 easy steps:
- Stop: Just for a few seconds, stop what you are doing and the continuous flow of negative thoughts
- Breathe: Take 3-5 deep breaths, inhaling through the nose and exhaling through the mouth
- Reflect: Ask yourself rational questions about the situation such as: Is this a crisis? Does worrying and becoming tense help to solve it? What action will really serve me in this particular situation? Will this matter to me in two weeks or six weeks? Consider all aspects of the situation.
- Choose: You can make a choice about how you are going to react in a positive manner. You have the power to choose actions and feelings in the face of stress. You don’t have to immediately become tense, irritable, or upset. With practice, you can take control of your reactions.