What is Stress?

Stress is your body's response to any demand made on it. Humans need some stress in order to function well. On the other hand, too much stress can be overwhelming. As stress levels increase, a person's performance increases as well…up to a certain point. At normal stress levels, a person more than likely doesn't think of him or herself as stressed, but as excited, stimulated, or "pumped". Once stress levels begin to go beyond this level, however, a person's ability to perform and "cope" goes down. Effects of experiencing too much stress can include disruption in physical, emotional, spiritual, and/or social health. Everyone's bodies react to stress in different ways. If you fail to heed your body's warnings to reduce stress, it can lead to exhaustion, illness and, ultimately, breakdown.

ARE YOU EXPERIENCING SIGNS OF STRESS?

Do any of these symptoms sound familiar?

Trouble concentrating
Loss of self-confidence
Lapses of memory
Physical pains (e.g. headaches, back pain, etc.)
Overeating
Procrastination
Negative attitude
Crying
Oversleeping
Falling grades
Poor judgement
Feelings of being under pressure
Anger and irritability
Increased or start of smoking
Withdrawing form others
Fidgeting
Absenteeism

If you recognize these symptoms, you might be experiencing a stressor in your life. First check with a physician to rule out any physical causes for your symptoms, then assess your schedule to determine whether or not stress may be a factor.

RELIEVING SYMPTOMS OF STRESS

Tips on easing the feelings of stress:

Simplify your life - re-evaluate your commitments and possibly narrow them down to one or two activities that you really enjoy, reducing the demands on your time
Use a day planner to schedule all commitments
Get active - improve both your physical and emotional well-being through regular aerobic exercise
Eat well - nourish your body with the nutrients it needs to combat stress
Talk to others - simply telling a friend about your day can instantly make you feel more relaxed
Cut down on caffeine
End unhealthy relationships - consider walking away from friendships or partnerships that cause you high amounts of stress and lower your self-esteem
Keep a journal
Listen to a favorite CD
Watch a funny movie
Read a book

TIME MANAGEMENT

Efficiency can be increased by following a few of these guidelines:

Plan your day the evening before
Set daily priorities
Work on what is most important first
Do only one thing at a time
Schedule a quiet hour
Do things as soon as they are assigned to avoid procrastination
Identify the time when your concentration is at its peak and schedule important activities for this time

TAKING THE EDGE OFF WITHOUT ALCOHOL

Alcohol is a negative factor in regard to stress because many people do not realize how harmful the effects of alcohol are on a person during stressful situations.
Alcohol does not relieve stress, but instead only hides its effects. This can cause a dependency on alcohol. In addition, alcohol related side effects such as hangovers, passing out, and nausea can inhibit concentration, causing negative results.
When you are faced with stress, use the alternative techniques listed in the RELIEVING SYMPTOMS OF STRESS section, instead of hiding from it.

TEST ANXIETY

Most students who take a test experience some anxiety. Anxiety can cause difficulty in concentration and may prevent recollection of learned material. There are some things you can do, however, to help prevent and counteract test anxiety.

Get a good nights rest before the exam
Eat a moderate breakfast or lunch; avoid drinks with caffeine
Separate yourself from fellow students who get tense
Stop studying an hour before the test; spend this time relaxing instead
Get to the exam room a few minutes before the exam begins
Read the entire test through before starting; prioritize the questions according to their importance on the test grade
Budget your time between each question on the exam
Answer the easiest questions first
Make a brief outline on essay questions to organize your thoughts before you begin writing
Don't put too much pressure on yourself to perform perfectly
Practice relaxation techniques during exams; if your mind is blocked, close your eyes and take long deep breaths, letting them out slowly

(from Tips for Reducing Test Anxiety by Wayne Hurr, Ph.D.)