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Students
& Stress
Introduction
Eliminate unnecessary stresses
Change Your Attitude
Take Care of Yourself
Manage Your Time
Practice Relaxation Techniques
Get Help When You Need It
For Further Reading
Introduction
Picture this: You haven't
started your term paper even though you've had the topic for two
months, you have serious hunger pangs because you haven't had
time to eat today, your roommate is growing bacteria cultures
in the fridge, your car has a flat tire, and your class presentation
partner just called to say that she has laryngitis and therefore
can't make it to the presentation you are doing for 40% of your
mark (and which you haven't had a chance to prepare for yet).
Stress
Management = Survival
If you're going to get your
degree without losing your mind, you've got to take care of yourself.
Here are a few self-care suggestions to help maintain your sanity.
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Eliminate
Unnecessary Stresses
- End unhealthy relationships (friendships,
partnerships, whatever).
- Reduce the noise level around you.
- Let go of "obligations" that you have
outgrown or no longer choose to fulfill.
- Avoid any use of alcohol or drugs that
ends up costing you in terms of financial security, relationships,
school or job performance, self respect, etc.
- Prevent "last minute anxiety" - Plan
ahead for studying, writing papers, etc. Use a daytimer and
stick to your plans.
- Reduce exposure to stressful world
events you can do nothing about. Don't watch or listen to the
news or read the paper if you don't have to. (This may seem
radical, but try it when you're under pressure--it really can
make a big difference.)
- Stop smoking. Yes, even though smoking
may seem to relax you, nicotine is a stimulant and puts you
into an over-stimulated state. If you don't smoke, don't start.
- Eliminate or reduce caffeine consumption.
(See smoking, above--the same things apply.) Drink juice, water,
or herbal tea instead.
Change
Your Attitude
- Strive for perspective. Ask yourself
"how important will this seem in a week, month, a year, twenty
years?" Remember that it is not events themselves that are stressful
but your perception of the events and what you do about them.
Find the hidden opportunities that lie within problems.
- Use positive self-talk instead of putting
yourself down. You aren't perfect, but luckily, you don't have
to be. Be kind and forgiving with yourself.
- Be flexible. Real life situations involve
unexpected interruptions which may require modification of your
plans.
Take Care
of Yourself
- Strive for balance--take care of your
physical, emotional, mental, and spiritual needs.
- Get enough sleep.
- Build a support system. Have someone--friends,
family, co-workers or classmates--you can discuss things frankly
with, get support from, and trust to keep private matters confidential.
- Take routine breaks from your school
work. You'll be more productive if you take time to do nothing--just
to browse through a magazine, or walk in nature, or chat with
a friend.
- Eat regularly and well. The additives
in many foods may make stress worse, so eat as much whole, natural
food as possible and avoid highly processed foods. Don't skip
meals.
- Live within your means. Overspending
will just cause you grief later.
- Be aware of the power of music and
use it consciously. Music can agitate you and make stress worse,
or it can relax you. Choose music that helps you unwind or release
tension. If music is on but you're not really listening to it,
shut it off.
- Learn to meditate or do relaxation
exercises, and then do them daily.
- Laugh! See a funny movie, go to a comedy
club, or just be silly with a friend.
- Doodle or write in a diary.
- Cry. Crying is a great release. A sad
movie can be a great catalyst.
- Be here now. That means the single
task (or pleasure!) before you is all that occupies your attention.
Stay focused and concentrate.
- Share healthy, consensual touch with
your friends. We can all benefit from more hugs.
- Pamper yourself - with a hot bath or
shower, a pedicure, a massage or whatever makes you feel nurtured.
Take time for romance. Meet a friend for breakfast.
- Spend time with children and animals.
No, not party animals--pets. Petting dogs, cats, hamsters, ferrets,
even lizards can lower heart rate and blood pressure, and kids
can give you a fresh perspective on the world.
- Build moderate physical activity into
your life.
Manage Your
Time
- Use a daytimer to schedule all your
commitments, from social events to assignments to housework.
Break down tasks into manageable sub-sections and create deadlines
for the subsections of each task.
- Make a daily written "To Do" list.
Jot down your various tasks and refer to this list throughout
the day.
- Priorize. List your duties and label
each as "A"--top priority, "B"--important, and "C"--not so important.
Do the "A"s first.
- Be selective. You can't do everything--parties,
projects, papers, exams, friends, partner, family commitments,
etc. etc. Ask yourself "What will happen if I don't do this?"
If the answer is "Nothing" or "Very little", don't do it. Go
for quality, not quantity.
- Learn to "power-nap". A 20 minute nap
can re-energize you for hours.
- Be time thrifty. Learn to study on
the bus, review between classes, read while eating, etc. Put
the small chunks of time to good use as well as the large ones.
- Don't overcommit. Learn to say "no".
It is better to disappoint a person up front than with a last
minute cancellation because you find yourself short of time.
- Be selfish (at least sometimes). Set
aside time for leisure and rest from work. If you sacrifice
everything for the books, you will soon find it counter-productive.
- Know your peak times. Schedule your
priority activities when your energy level is at its highest.
Take 20 minute breaks in your "low energy times".
- Focus on one thing at a time. Switching
from one task to another without fully completing the first
allows for variety, but usually wastes time and causes confusion.
Practice
Relaxation Techniques
Relaxation techniques can combat the stress
response by helping the body return to a balanced state and reverse
some of the physiological effects of the stress response such
as increased blood pressure, respiration and heart rate. If you
are on any medication or under medical care consult with your
physician first.
- Breathing. By breathing deeply you
begin to bring your body to a more relaxed state of being. Try
breathing deeply and concentrating on nothing but your breathing
until you are completely relaxed.
- Body awareness. Scan your body to become
aware of your tension spots. Tense and release muscles and attend
to the relaxed feelings. "Let go" both mentally and physically.
- Meditation. Meditation can be as simple
as mentally focusing on breathing, a word, or an image. The
instructions sound simple but quieting the mind takes practice.
It's well worth it, though: deep relaxation through meditation
or self-hypnosis is more restful for the body than sleep. Significant
benefits result from just twenty minutes once or twice a day.
- Visualization. Visualizing in the mind's
eye can stimulate changes in the body. Imagining scenes which
are relaxing and peaceful can help the body relax. Get in a
comfortable position, close your eyes and take a "mental vacation":
imagine yourself in a setting that is pleasantly relaxing.
- Guided relaxation. Listening to relaxation
tapes or having someone read a relaxation exercise to you can
be a pleasant way to relax. Before buying a book or tape, visit
the library, take out several different selections and find
out what works best for you.
Get Help
When You Need It
These University of Alberta campus resources
can help when you get in over your head:
For
Further Reading
Benson, H. (1975). The Relaxation
Response, New York, NY: Avon Books.
Borysenko, J. (1987) Minding the Body, Mending the Mind.
Addison-Wesley.
Dass, R. (1978) Journey of Awakening Toronto: Bantam Books.
Davis, M., Eshelman, E., & McKay, M.,(1988) The Relaxation
and Stress Reduction Workbook, Oakland, CA: New Harbinger.
Eliot, R.S. (1984) Is It Worth Dying For? Bantam, New York.
Fisher, B. (1992) Rebuilding When Your Relationship Ends, 2nd
ed. San Luis Obispo, California: Impact Publishers.
Hanson, P. (1986) The Joy of Stress, Rev. 2nd edition. Islington,
Ontario: Hanson Stress Management Organization.
Kirsta, A. (1986). The Book of Stress Survival, New York,
NY: Fireside Books.
LeShan, L. (1975). How To Meditate - The Acclaimed Guide to Self-Discovery,
Toronto: Bantam Books.
Louden, Jennifer (1992) The Women's Comfort Book, San Francisco:
Harper.
Travis, J. & Ryan, R. (1988). Wellness Workbook (second edition),
Berkeley, CA: Ten Speed Press.
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