Stress increases at this time of the year
Once again, finals week draws near and students are frantically trying to remember everything they’ve learned all semester. Many people would call this a definite time of stress.
Stress can be defined as the response of the body to demands, events and changes. Different people respond differently to stress. By learning how an individual reacts to stress, individual techniques can be designed to minimize it.
Some stress can actually be good according to information provided by the Student Health and Wellness Center at Utah State University. Stress can motivate people and keep them focused. Going to college, getting a job and planning a wedding are examples of good stress. But, when stress levels get too high, it can have serious long term effects.
“Stress causes health issues,” said Kathy Teeter, staff assistant at the Student Health and Wellness Center. Health problems including cardiovascular disease, insomnia and fatigue and injuries can all result from stress.
“You’ll notice that the more stressed you get, all of a sudden a cold comes on,” Teeter said.
Recently, cases of colds, asthma, allergies, digestive problems, headaches and migraines have all been linked to stress in USU students, she said.
“Generally students just need to be reminded of things to do,” Teeter said.
There are many ways to lower stress. Looking at photos of family, friends, or pets, reading a book, keeping a journal, listening to music, getting a breath of fresh air, changing the scenery, counting to 100, cleaning (good for de-stressing and the benefit of a clean living space), calling a friend, hugging a tree, building a snowman and drawing are some examples of things to do to relieve stress, according to information obtained at the Student Health and Wellness Center.
A great stress breaker is exercise, according to the Wellness Councils of America. Exercise releases endorphins (a brain chemical that decreases pain), improves the heart and lowers the risk of disease.
Sleep is often not a priority for a busy student, but adequate sleep improves mood, memory and the ability to pay attention and make decisions, according to the WCA.
Deep breathing and stretching are also good stress relievers, the WCA says.
Caffeine, alcohol, tobacco and other drugs can make stress worse, so avoiding these can greatly decrease stress, according to the WCA.
Those are general ways to relieve all kinds of stress, but for exam stress, there are additional steps to take to take.
The International Stress Management Association says students should have confidence in themselves and not worry excessively. Some students bring added and unnecessary stress on themselves by believing that anything less than an A+ is unacceptable. No one can score perfect all the time and having realistic expectations will keep stress in check, according to the ISMA.
The ISMA also suggests leaving plenty of preparation time for exams. More study time reduces the stress of cramming.
Also, taking breaks is important when studying. Coming up with new study techniques also helps to keep students motivated, ISMA says.
When it comes to taking an exam, avoid panic. Panicking makes it harder to recall information. If there is a difficult question, focusing on deep breathing or leaving questions unanswered and then going back later will keep stress down, according to the ISMA.
For brochures on stress and additional information about stress management, visit the Student Health and Wellness Center by the Stadium or the Counseling Center in the TSC Room 306.
-sdobson@cc.usu.edu