Student Stress
Stress is described as any factor that threatens the health of the body or has an adverse effect on its function, such as an injury, illness, disease, or worry.
Do not misunderstand the scale of this problem; Stress can kill, so wise up on the signs of stress and what action you can take to protect yourself.
Signs
Stress is a very personal thing although we have all felt it in different forms. Some people need a degree of stress just to get started on an assignment, getting a buzz from the urgency, others get stressed just by being somewhere for the first time, everyone is different. The important thing is to recognise the sources of stress in your life and when you are becoming affected by stress.
We all know what stress feels like: a tightening of the shoulders, chest or tension in the muscles, a jaw ache, head pounding, and maybe a racing heart beat; however, signs may be more serious such as sleeping problems, loss of interest in food, digestive disorders such as ulcers and vomiting, and increased susceptibility to illness such as colds.
Action
Stress by its very nature is caused by many things that cannot always be avoided such as work, illness and injury; however, there are ways in which we can reduce the amount of stress in our lives and manage the remainder.
De-Stress Your Life
Reduce the stress in your life by organising yourself into a routine. Going to bed and getting up at regular times, giving yourself plenty of time so you don't have to rush about, and not leaving things till the last minute are simple ways of removing large amounts of stress from your life. Other areas include avoiding rush hour travel, taking regular breaks, exercising, limiting your caffeine and alcohol consumption and splitting up your day with an activity like a run or a drink down the pub between your work and play time.
Work out what things get you stressed and think about which ones you can change. You can't change everything, some thing's you've just gotta do so don't beat yourself up over the things you can do nothing about, concentrate on stress limitation and coping finding better ways to cope.
Time management is the key- Always seek to achieve a degree of balance between the demands of work and the essentials of relaxation and recreation.
Stress Relief Tips
Relaxation: Do not leave it for the weekend, try to do a few minutes of pure relaxation daily. You can use a tape or a book of exercises to help you or just lie down with your eyes closed and control your breathing, 5 minutes a day will make all the difference. If you've a close friend a massage can work wonders as will the odd drink but be warned more than one or two will only make your problem worse the next day.
If you become stressed while at work take time out for a breather. If this is not possible try some basic exercises at your desk:
1. Neck rolls. Roll your head slowly from side to side and feel the tension. Breathe out slowly and imagine the stress leaving your body.
2. Place your palms under your chair and stretch your back up and then forward whilst breathing out slowly.
3. Tense all the muscles in your chest and arms. Hold out your right arm with your fist clenched and hold it for five seconds whilst you imagine all the tension in your body flowing out into the clenched fist. When all the tension has moved from your body open the fist and throw it away. Sounds mad but it does work!
4. If you're working on a computer or reading, alleviate eye strain by taking mini-breaks every ten minutes. Look away from your screen or book and take a look out of the window and focus on something far away. Slowly roll your eyes in a circle then close them and take three deep, slow breathes. Now return to your work you slacker!
Anxiety
Anxiety is a more difficult to define than stress and is often grouped in with it; however, anxiety generally refers to a feeling of fear that is out of proportion its external cause. Phobias and fear caused by real danger are different things.
Anxiety can be existent in your personality permanently or develop for periods of time. It can happen to anyone and can be induced by many factors.
General Anxiety Disorder (GAD)
GAD is an exaggerated and unrealistic worry about several life situation lasting for more than a six month period. Mental signals include worry, excessive caution, insomnia, concentration problems, and irritability whilst physical symptoms may include tension, agitation, an inability to relax, sweating, palpitations and nausea.
Panic Attacks
Attacks can be triggered by stress or anxiety and are exhibited in an involuntary quickening of the breathing rate, heart rate, and a subsequent increase in adrenaline levels which stimulate the mind into a state of worry.
Attacks can last from a few seconds to several minutes and may involve the any number of the following symptoms:
Dizziness and nausea.
Hot and cold flushes.
Faintness.
Trembling.
Hyperventilation.
Diarrhoea.
Heart palpitations and a tight sensation in the chest.
Confusion.
Action
Help yourself by seeking advice and treatment from your GP. Treatment can range from relaxation therapies to anti-anxiety medication. During an attack try to think calmly, take long, deep breathes and try some relaxation techniques listed above.
Help others reassuring them that they are OK and that nothing can happen to them whilst you are there. Get them to take long deep breathes. Later, encourage them to seek further advice and treatment with their GP. In the long term reduce the likelihood of a repeat by reducing your stress levels, sleeping and eating regularly, exercise, and cut down caffeine and alcohol intakes.
Information and advice
You own GP.
The Samaritans 0345 90 90 90
Young Minds 0800 0182138
Tales of the Big Quitter
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