Acknowledging a problem to yourself and others can be the first step in dealing with it. Expressing your feelings can help to relieve stress. Joining a club or society, maintaining an existing hobby or learning something new, talking to other people – can all help you to take a mental and physical break.Įxpress Yourself: Talk about it, write about it, shout or moan about it. Walk, cycle, swim, join the Sports centre, or a sports team. Talking it through with the other person or with someone outside the situation often helps you express your feelings, regain a sense of proportion, and identify a way of resolving the differences.įind Some Distraction: Sport and physical activity helps you to relax physically and also releases endorphins in the body which produce a real feeling of well being. If you have had a row or a misunderstanding with someone, it rarely helps to avoid the issue. Think about why you are finding it hard to get started – uncertainty about how to do the assignment, fear of being judged, or fear of failing? Starting a piece of work effectively reduces stress levels as it frees your mind, putting the thoughts of failure back into perspective. Leaving everything to the last minute is a major source of stress to students. Avoidance will not make the problem go away and can often make it worse. Try to manage your time effectively and learn to say “No”. Talk it through with someone else, brainstorm solutions, or get help if you need it. Taking proper breaks and eating well do help to combat stress.Ĭonfront The Problem: Try to stand back and look at the problem carefully. Try a relaxation technique, massage or yoga. Give yourself “me time” in which you can choose what you want to do. Look after Yourself: Be kind to yourself. When you are relaxed, you can view each task as a positive challenge, and use stress as a stimulus to help you carry it out, giving you a relaxing glow of achievement afterwards. This helps you concentrate and study, take decisions and solve problems. If your body is free of tension, your mind tends to be relaxed. Relaxing bodily tension in order to reduce the physical sensations of stress is a good place to start. Take control of your stress and anxiety by learning effective techniques to combat it. The key to success is to think positively. Common emotional effects are irritability, impatience, anger, frustration, fear, anxiety, self-doubt, panic, despondency, feelings of inadequacy, insecurity, hopelessness, unhappiness, emotional withdrawal and depression. Thinking negatively and fearing the worst increases worry and stress.Įmotionally: People respond to stress in many different ways. It becomes much harder to make decisions or find solutions to problems. Thoughts may become jumbled and confused. Mentally: A certain amount of stress can be mentally stimulating but too much can affect our thinking ability. Changes in the flow of blood to the skin can cause sweating, blushing or clammy hands and feet. Breathing is faster and less efficient which can lead to over-breathing (hyperventilation) and breathlessness. Digestion slows causing “butterflies” in the stomach. Muscle tensions increases, leading to headaches, dizziness, jaw ache and even insomnia. Physically: The heart pumps faster, making the heart pound and blood pressure rise. Very often stress results from an accumulation of many different pressures which build up gradually without us noticing. balancing the demands of a family with studying.difficulties with personal relationships (e.g.adjusting to life in a new environment or even country.pressure of combining paid work and study.Some of the things students commonly cite as causes of stress include: Challenges become threats we doubt out ability to do even simple things and problems appear insurmountable.ĭifferent things cause stress in different people. That initial buzz turns to worry, irritability or panic. Eventually, this results in a permanent state of stress. through physical activity), they stay in the blood, preventing us from relaxing. If we don’t break down the stress chemicals (e.g. Negative stress occurs when our ability to cope with life’s demands crumbles. We get a buzz of energy and feel alert, focused and creative. Adrenaline, nor-adrenaline and glucose flow into our blood. Too little can lead to boredom and “rust out” – but too much can lead to “burn out”.Īdaptive stress helps us rise to life’s challenges. We need some stress to get everyday things done. We each function best and feel best at our own optimal level of physiological arousal. It is the result of our reaction to outside events, not necessarily the events themselves. Stress is the physical and mental response of the body to demands made upon it.
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