Are you feeling stressed-out? Tense? Anxious about a test, paper or specific up-coming event?
Some stress and low levels of anxiety are a normal part of life. Low levels of stress and anxiety can help keep us focused and performing well. They can be motivators to get things done, be on time, etc. However, for all of us there are times when stress levels can become too high and begin to interfere with feeling good, energy, thinking, focusing, sleeping or productivity. Stress related symptoms can also include headache, backache, high blood pressure, gastrointestinal upset, hands trembling, muscle tension and spasms or change in appetite. Stress can add up over time and have a significant impact on our physical and emotional health and well-being.
Helpful Hints If Your Feeling Stressed-Out
Avoid caffeine. It will increase heart rate and stimulate you. If you are in a state of stress you are already over-stimulated. Caffeine can make it worse.
Don't use alcohol as a way to reduce stress. Alcohol, even in moderate amounts, will have a negative impact on sleep. It causes shallow non-restorative sleep and fragmented sleep. Also, although alcohol is a central nervous system depressant and may initially make you feel more relaxed, it has a temporary secondary effect when the alcohol leaves the system which causes agitation.
Try to establish a routine bed-time and stick with it. The body functions on rhythms. It is important not to disrupt the sleep-awake cycle of the body.
Get adequate sleep every night. 8 hours is generally recommended.
Maintain a nutritious diet. Stress can burn up vitamins that you need to stay healthy and well. Fresh fruit and veggies can really help. Don't over indulge in sweets. High sugar content in foods or drink will quickly cause changes in blood sugar levels and lead to a feeling of being slowed down, tired or groggy.
Set realistic goals for yourself. Over ambitious goals are a frequent cause of stress.
Prioritize what's on your "to do" list.
Get help with time management - over scheduling is a primary cause of stress.
Remember you are human, it's part of human nature to make mistakes.
Learn to say "no." Sometimes other's requests or expectations of you are unrealistic. Meeting other people's requests at your own expense is stressful and often leads to feelings of resentment.
Physical exercise (without over doing it) can help reduce stress. Even taking a 20 to 30 minute walk can make a big difference.
Learn specific stress reduction techniques, deep breathing techniques, stress breakers including guided imagery techniques, and physical stress reduction techniques.
Talk to someone you trust about how you are feeling.
- Get a massage.
Where To Go For Help:
The Center for Counseling and Human Relations; ext. 5141. Talking about stress and what is creating anxiety in your life can really help.
Office of Academic Support; ext. 3131. Sometimes getting help with time management can reduce the stress level. In addition, tutoring is specific subject areas and study skills tips can also be useful if you are feeling a great deal of academic pressure.
Office of Health and Wellness Education; ext. 5135. Relaxation and stress reduction techniques can work to reduce stress and anxiety. Also, relaxation tapes are available for students to borrow and use on their own.