COLUMN: Stress is normal and can be managed
Stress has a reputation as something to be avoided, but it isn’t always a bad thing. Stress is a natural part of life that helps prepare our bodies to deal with perceived threats and demands. It can tell us when things are getting to be overwhelming, and it can give us the needed energy and drive to accomplish a task.
Stress can come from both positive and negative events, and gets a different name depending on the type of stress. Eustress is the type of stress often thought of as “good” stress, related perhaps to an upcoming graduation, a new job, a new relationship. Distress is what we more commonly think of – the “bad” stress associated with a big exam, a broken-down car, or arguments with a loved one. Regardless of the source of stress, your body reacts in specific ways, responding in an automatic “fight-or-flight” response that tells your muscles to tense up, your heart to beat faster, your breathing to become shallower, and your internal resources to shift to where the body thinks they are most needed. These physical signs of stress can be worrisome if you don’t expect them, but they can also be a sign to yourself that you need to take a break, or practice some relaxation skills.
Proper planning for big events can help reduce stress. If you know that you have a big party, an important presentation, or a move to a new job coming up be sure to leave yourself adequate time for the tasks involved. Reach out to friends and family for help and support. Make sure that you take time to refresh and recharge so that you can accomplish everything you need to do. If you are a student and need help figuring out what steps to take to accomplish a big event or task, there are many campus organizations that can help. Career Services can offer help for job-hunting and for people uncertain of a major. The Academic Resource Center can provide information about time management and preparing for tests. The Counseling Center can teach relaxation skills and skills to help with test anxiety.
Friends and roommates can also be great resources for learning more about stress-reduction. Find out what activities and skills work for others, and you’ll have more to choose from to help yourself when you get stressed.
Employees also have resources at their fingertips. BlueCross/BlueShield offers a stress management tracking program online at www.MyRegence.com. Take the Health Risk Assessment to rate your stress level and coping skills, and then work toward a calmer, more balanced life. Sharing your concerns and goals with coworkers and family may help.
Whether you are planning for graduation, managing a busy time at work, or prepping for the next big presentation, here are some things you can do to relieve stress:
Eat a balanced meal at least once daily (fruit, whole grains, veggies, lean protein).
Make sure you get a full night’s sleep whenever possible (7-8 hours). Try not to short change your sleep more than one or two nights in a row.
Be social – get involved with an organized group or just spend time with friends.
Give yourself positive self-statements such as, “It’s OK, I can do this.”
Plan and do something fun for yourself at least once per week.
Remember to take a break from stressful activities – a short walk can do wonders.
Take time to laugh and find ways to have positive humor in your life.
Practice a relaxation skill, like deep breathing, meditation, mindfulness, or yoga.
For students, take advantage of campus resources, like tutoring, SI sessions and stress management training at the Counseling Center.
For employees, visit: www.myregence.com and www.usu.edu/wellness.
For more information on managing stress stop by the Counseling Center (TSC 306) or give us a call (797-1012) to find out more about our Stress and Anxiety Management Group or about working with an individual therapist, or REACH Peer, to learn about managing your own stress. Services are free for students enrolled in at least six credits. We can also provide staff and faculty members with some basic stress management information and referrals for services.
Jamie Brass is a pre-doctoral intern in the USU Counseling Center, which is a contributor to the Be Well health column.