WellNotes

Welcome to WellNotes. WellNotes covers college related health and wellness topics on a semi-monthly basis.

Stress

The good old mental or physical response to a stressor that could be anything from a test or a relationship to pre-game jitters or getting that job you wanted over break. Stress comes in two forms—distress—that which threatens our health negatively and eustress—that which provides us with an opportunity for growth. Whichever form it is it’s a pretty big deal for a college student. This edition of Wellnotes we will look at the physiological response to stress, chronic stressors for students, ways to overcome test anxiety, and some easy ways to manage your stress outside the classroom. As with the last Wellnotes, let’s look at some LC statistics regarding stress:

• Stress was rated the number one impediment to academic success by 37.5% of students surveyed.

• This was followed by cold/flu/sore throat at 31.5% and then sleep at 30.5%

Physiology 101

Everyone reacts to stress differently—but the physiological response is pretty much the same. We’ve all heard of the fight or flight response. Evolutionarily speaking this is one of the most basic, most intuitive responses we as humans, nay as creatures, possess. During this response one’s adrenal glands (those almond shaped glands on top of our kidneys) begin pumping out adrenaline and hormones to prepare one for survival either by fighting or by fleeing. Then one's heart rate increases, increasing blood flow and oxygen to the muscles pumping them up to make us look and feel stronger. Of course there’s more to it than just the heart rate and blood flow. Pupils dilate, hearing and vision increases, as does salvation and perspiration. Urine production decreases and so does digestive system function. This, the Alarm Phase, is one of three phases of stress.

At the same time, our bodies begin the Resistance Phase. This phase is the first step to homeostasis. It combats the sympathetic nervous system as it tries to regulate our energy levels. The last phase, the Exhaustion Phase, is when we feel the results of our flight or fight. The amount we notice depends on the duration of the stress—chronic stress will result in a higher rate of illness (a-ha! Cold/flu/sore throat!!) Studies have shown that those engaging in stressful activities longer than others develop upper respiratory infections more frequently. This is because one has kept his body in the alarm and resistance phases, which deplete the energy and hence the ability to combat viruses and bacteria.

Stress has been linked and correlated to a number of mental illnesses as well. While correlation is not causation—it certainly is worth looking at. When stressors are provoked researchers have been able to predict depression and/or anxiety. It’s been found that depression and drug abuse are common ways one copes with exposure to stress. Those with more nervous tension are more likely to commit suicide, develop coronary heart disease or a mental illness.

Chronic Stressors for you, Joe College Student

In order: roommate conflicts, homesickness, conflicts with friends, writing major papers, dieting, money/financial problems, long-distance relationship, juggling school and job, time management, noisy residence hall or apartment, no car or car not working, underweight, uncertainty over the right major, missing distant friends, family illness, loneliness, job pressures, lack of privacy, friends with problems, parental problems/family problems, not enough sex/intimacy, behind in schoolwork, problem with lover, not enough exercise, conflict with parents, academic performance, overweight, don’t fit in; no friends, living/housing situations, tuition bills/book costs, health problems/not feeling well, difficult class or instructor, unsure of job future, not enough sleep, problem with drugs or alcohol. Recognize some of these?

So how should you handle them to avoid conflict, overload, and burnout?

Managing Your Stress

The first thing you need to do is determine which stressors you have and why. Then look at how you are behaving or reacting to them. If you are overwhelmed by a large paper, and you cope by going out on a Saturday night to get drunk “because I’ve earned it” while ignoring that paper—perhaps you need to rethink starting that paper earlier?

The next step is to change your response to the stressors. This will take some practice and some emotional control. Ask yourself, “What is to be gained from my response?” Through change you will learn to cope. This may be through working out, meditation, taking up a hobby such as knitting, get a massage—something to release those hormones and that pent up frustration in place of anger, burnout, or fatigue which will likely result in illness repeating the cycle of stress.

Lastly, recognize when enough is enough and take some of your stressor load away. Too many classes? Too many hours at work? Too many hours partying? Bad relationship? Something has to go, adapt your schedule to help you reduce your stressors or sit down and think about your goals. Create a list of short-term and long-term goals and how they will incorporate into your “ultimate” goal. Create a budget (talk to your RA or Student Financial Services), select the right career path (go to Career Advising), time manage with someone in Student Support or the Counseling Center and take some time to reflect (journal or talk with a friend). Other great ways to release that stress: exercise, relaxation techniques, eating right, and sleeping at least 8 hours a day (and it can be done, even as a college student).

Test Anxiety

Exams are often the deciding factor in a pass or fail in a class. This may be why so many students have anxiety when it comes to studying for and then taking an exam. There are techniques you can use to help calm yourself and enter an exam with a newfound confidence which should help you during an exam.

Before the exam

• Time manage—Study earlier in the week—the more study time, the less anxiety. The night before should be utilized as a review—not a cram session. Arrive half an hour early to the exam to complete a final run through and you may find your anxiety will decrease as your confidence increases.

• Build self-esteem—take a note card and write down three reasons you will pass the exam. Take the card with you and look at it anytime you study. When you arrive at the exam write the three reasons at the top of your exam paper.

• Sleep! The few nights before an exam go to bed a little earlier.

• Eat before the exam and avoid sugary foods and any food that may upset your stomach.

• Take caffeine about an hour before the test—Research shows caffeine raises alertness, motor performance and the capacity for work. Sleepy? Try peppermint, an altoid or gum works well.

During the exam

• Time manage during the exam—read through it and see what you have to complete in what amount of time. Allow yourself time to go through and review once you have completed the exam. If you are a slow reader, talk to the professor before the exam and ask for time to review (or contact Student Support for assistance).

• Slow down. Write RTFQ (Read the Full Question) at the top and make sure you understand the question before answering it.

• Stay on track. If you start to feel anxious, look at your three reasons for success.

On Campus Resources

• Your RA or RD

• Student Support Services, ext. 7175

• Counseling Center, ext. 7160

• Career Advising, ext. 7079

• Health Center, ext. 7165

• Student Success & Wellness, ext. 7112

• Student Financial Services, ext.7094

• Academic Advising, ext. 7193

• Writing Center, ext. 7503

• Yoga class and Yoga club

• Interfaith Counsel and Pagan Club (meditation)

• Pamplin Athletic Center

• Womyn’s Center (knitting)

This edition of Wellnotes’ text adapted from “Access to Health”, 7th Edition, Rebecca J. Donatelle.