You need a certain amount of stimulation just to get out of bed in the morning for lectures or work. But how much is too much? Stress can take control of you unless you take control of it. "Things become problematic when it's too frequent, too strong or too prolonged," says Frank Bond, stress expert and senior lecturer in psychology at Goldsmiths College, University of London.
1. Recognise the symptoms
Stress has been linked with all manner of physical and mental health problems. Temporary effects can include lack of concentration, inability to sleep, difficulty in processing information and irritability.
It also suppresses your immunity so you're more likely to catch a cold. Not particularly useful when it comes to studying. But worse still, prolonged or high levels of stress can lead to mental health problems such as depression and anxiety.
2. Stay active
There are endless activities that will help to reduce stress, says Frank. And that includes your hobbies. Even if you don't feel like doing something you would normally enjoy, make time for it.
It gives you the opportunity to forget your fretting and allows for a different perspective on things. And if you're lucky enough to enjoy physical activity, that's even better. Not only does this prompt an endorphin high, but also it uses up all those hormones that make you feel tense in the first place.
3. Be aware
Mike George, who runs stress management courses for companies such as British Telecom and American Express, says it may need an attitude change. "Pay more attention to your thoughts and feelings and learn to manage them," he advises.
If you're suffering from long-term stress and you can't perform without that adrenalin rush then chances are you're heading for trouble. "It's a false belief that stress is necessary to get things done," he says.
"Look at the way you are thinking and feeling right now. What is the quality of each?" Learning to meditate could ease that inner chaos, says Mike, and increasingly, scientific research supports this.
4. Know your values
"If you are feeling conflicted, if you don't have enough time to do what you want, it can be very helpful to sit down and write a list of activities that you value," says Frank.
"Prioritise these and make sure you do something each week that helps you towards those valued directions. It hopefully means that you'll be doing things that give you a richer life."
5. Update skills
Stress may abound simply because you haven't properly assessed the demands of the situation. "You might not have some of the skills that you need," says Frank. "Time management might be an issue, for example."
Take a look at what practical measures you can take. It may be improving your study skills, social skills or longer term stuff, like improving self-esteem.
6. Look at things differently
"It's important for everyone to realise that challenges and struggles are part of life. It's unlikely that you won't have doubts. But if we're willing to experience our feelings then we are better able to focus on what we have to do," he says. But it's not an excuse to wallow in worry. "It's about differentiating the feeling from the doing and recognising that you don't have to be driven by how you feel. That can be very helpful," he says.
7. Take care of your friends
Perhaps you have a very cool head on your shoulders but one of your mates might not be so lucky. If they're stressed and you're not, be particularly sensitive when you offer help.
"If they get told, 'pull yourself together,' it may make them feel even more vulnerable and worthless," says Frank. A few gentle questions and demonstrating that you care for them is what counts, he says.
8. When to worry
"If you are finding you can't perform properly and if you do find yourself unable to attend lectures or be with your friends then probably something is very wrong," he says.
"If that goes on for more than a few days, maybe a week, it's probably a good idea to see someone about that. When you cease to function, that's a danger sign."
He suggests seeing a university counsellor or your GP. "Especially if you have suicidal thoughts or if you feel hopeless, that the future doesn't really hold anything for you. Those are very big indicators that you should seek help immediately."
More information
Mike George is author of a number of books on stress reduction. Check out relax7.com
hainsworth357@fsmail.net
