According to the Duke Wellness Center website, stress is a physiological response to a disruption in internal balance. Perceived threats, changes, or transitions activate the body’s “fight or flight response” by increasing muscle tension, heart rate, and blood pressure. Stress endured over long periods of time can cause medical conditions such as circulatory disease, ulcers, colitis, asthmatic conditions, and a comprised immune system. However, although stress can have adverse affects on the human body, Maralis Mercado sated that stress isn’t necessarily bad if people learn how to manage it to their advantage. For example, she explained that healthy levels of stress may keep Duke students focused and motivated. But, she mentioned that students who mismanage stress usually experience physical, mental, and emotional problems, and are more likely to abuse alcohol, engage in risky sex, and acquire eating disorders than their peers who manage stress effectively.
Stress is a normal part of living and may be produced by both normal and unusual events as well as by both positive and negative occurrences. It’s impossible to completely eliminate stress, especially in a college setting. We as duke students will often experience stress; however, we will not have to suffer its negative consequences if we learn how to manage it effectively. The first step to effectively managing stress is to recognize when we are stressed. We may be stressed if we notice some of these symptoms:
- Chronic fatigue
- Change in appetite
- Change in bowl or bladder habits
- Increased irritability
- Heightened emotional sensitivity
- Increase in alcohol, drug or cigarette use
- Body aches and pains not caused by exercise
- Change in sleeping or waking patterns
- Inability to focus on tasks effectively
If we are experiencing any of these symptoms, the Duke Wellness Center website advises us to follow these recommendations to reduce stress:
- Exercise for 30 minutes at least three times a week
- Recognize the things that upset you. When something is increasing your stress, ask yourself, “Is there anything I can do to change the situation?” If there is, figure out what you can do. If there is not, find ways to accept this lack of control.
- Develop healthy methods for relaxation; e.g. talk with supportive people, listen to music, watch movies, take walks. Learn to use relaxation techniques, such as mental imaging, diaphragmatic breathing, and progressive muscle relaxation.
- Get adequate regular amounts of sleep. Aim for 7 – 9 hours of sleep per night.
- Eat 3 – 6 small balanced meals a day
- Avoid caffeinated beverages and alcohol.
- Stay hydrated
- Use positive thoughts and humor to overcome negative thoughts.
- Identify ways you think yourself into higher levels of stress, including:
- catastrophizing – making mountains out of mole hills
- overgeneralizing – jumping to conclusions
- dichotomous thinking – thinking things are either right or wrong, good or bad
- perfectionistic thinking – thinking things like “I’m no good unless I’m perfect”
- Then find ways to nudge yourself out of these mental ruts
