Common Concerns
STRESS:
Introduction | Sources of stress | Physical reactions to stress | Common symptoms of stress | Warning signs of a serious problem | Stress Reduction Tips | Seeking HelpAre you managing it?
Or is it managing you?
Introduction
College life at the University of Michigan can be very stressful. Sometimes parents, faculty and others tend to idealize their college experience and remember it as that idyllic time when they had few worries or responsibilities. For students currently attending college, however, there are many stressful and frustrating experiences that can certainly alter that idyllic view.
It is important to understand that stress is only harmful when it is excessive and/or chronic. Much of the stress that we all experience is helpful as it can stimulate, challenge and motivate us. An attempt to avoid stress completely is pretty much impossible, and would lead to a rather boring existence. The problem comes when you experience too much stress.
Finally, stress is related to how we interpret and react to events. Events themselves are not stressful. People may react differently to the same situation with one person interpreting the situation as very stressful while another person may not. For example, public speaking may be a very stressful event for one person but may be relaxing to someone else. It will be important to begin to think about how you react to particular events or situations that you find stressful as first steps in managing stress more effectively.
topSources of stress
There are many sources of stress for University of Michigan students. The four general sources of stress are:
Social stressors: these might include class and academic responsibilities, a new relationship, the end of a relationship, being away from home for the first time, new roommates, concerns about family at home, financial pressure, conflicts with friends, social events, losing a loved one, or adjusting to a new country and culture.
Your Thoughts: the way we think affects how we respond to stressful situations. Negative self-talk, perfectionism, catastrophizing, all or nothing thinking, living by "shoulds" and "should nots", and over-generalizing all contribute to increased levels of stress.
Environment: for some Michigan students adjusting to the cold and snow, and minimal sunlight in the winter months can contribute to stress. Crowds, noise, traffic, and sharing space with others that may not be as quiet as you are can also elevate stress levels.
Physiological: examples include illness, injuries, hormonal fluctuations, and inadequate sleep or nutrition.
topPhysical reactions to stress
Any stressful situation causes definite physical changes. It's part of the stress syndrome. Hormones are released. Heartbeat quickens, blood pressure rises, alertness is increased, memory is increased, sensitivity to pain decreases. Sugar is released to the muscles, which increases muscle strength so muscles stiffen. The digestive system is affected as acid production is increased.
Then what happens? Our bodies are now all "hyped" up. This syndrome has a natural process. The build-up and then the release. The problem is that many of us don't get to the release part. We stay in this constant build-up state and this causes stress reactions that represent our inability to release the life-threatening stance that has been activated. And without the release of this build-up, our bodies will react accordingly.
Common symptoms of stress
Symptoms of stress can appear in many forms.
Physical symptoms might include:
- Muscle tension, especially in neck and shoulders
- Upset stomach
- Headaches
- Insomnia
- Compulsive eating, drinking, or smoking
- Accelerated pulse rate
- Fatigue
- Backaches
- Ulcers
Emotional symptoms might appear as:
- Irritability
- Depression
- Anger
- Anxiety
- Feeling overwhelmed
- Mood swings
- Speaking more quickly and abruptly
- Impatience with self and others
Cognitive symptoms could be:
- Difficulty concentrating
- Forgetfulness
- Unwanted or repetitive thoughts
Warning signs of a serious problem
When stress levels reach a very serious stage, where it remains unresolved or not taken care of, the following symptoms can present themselves. It is extremely important that one seeks professional assistance if these symptoms reach this level for support and help in stress reduction.
top- Psychological numbing
- Flooding-persistent feelings of being overwhelmed
- Social withdrawal or isolating behavior
- Intolerance of self and others
- Physical illness
- Feelings of helplessness, hopelessness
- Cynicism
- Taking things too personally
- Inappropriate explosions of angers or tears
- More accidents/mistakes
- Impulsivity or compulsivity
- Overblown sense of personal responsibility
- Alcohol or drug over usage
- Displacement of anger onto others
- Persistent lapses in memory, attention or concentration
Stress Reduction Tips
Identifying unrelieved stress and being aware of its effect on our lives is the first step toward reducing potential harmful effects. However, it's only the beginning. Just as there are many sources of stress, there are many possibilities for its management. All require effort towards changing the sources of stress and/or changing your reaction to it.
topHere are a few suggestions as you begin the process:
- Notice your distress. Don't just ignore it and hope it will miraculously disappear.
- Determine what specific events distress you.
- Figure out what you telling yourself about the meaning of these events.
- Recognize what stressors you can change. Can you reduce their intensity? Can you shorten your exposure to the stress (take a break, leave the physical premises)?
- Reduce the intensity of your emotional reactions to stress. Ask yourself if you are viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster. Are you expecting to please everyone? Are you overreacting and viewing things as absolutely critical and urgent? Work at adopting more moderate views by seeing the stress as something you can cope with and manage that something that completely overpowers you. Connect with friends, family, partners, counselors and/or clergy to talk about your concerns and gain support
- Learn to moderate your physical reactions to stress Slow, deep breathing will bring your heart rate back to normal Relaxation techniques can reduce muscle tension Exercise for cardiovascular fitness three to four times a week Eat well-balance, nutritious meals. (A challenge for college students we know). Moderate nicotine, excessive caffeine intake and other stimulants Mix leisure with work. Develop a well-balanced plan to achieve academic and social life goals. Get enough sleep and be as consistent with your sleep schedule as possible
- Use time efficiently. Good time management skills reduce stress. Budget your time with a daily planner Make a list of the things you would like to accomplish for the day Allow time for relaxation, exercise, and socializing Try not to procrastinate. This has a high potential for elevating stress and painful circumstances. It can interfere with your academic and personal success, and lead to feelings of inadequacy, depression and self-doubt.
- Be kind and gentle with yourself. Be the kind of friend to yourself that you are to others.
Seeking Help
If you think that your stress levels are interfering with your daily life and would like counseling support, please come to our office at 3100 Michigan Union to make an appointment.
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