Stress

Terry Favor, counselor at the University Health Clinic, says most people don't count stress as normal.

What few don't realize, however, is stress and anxiety are very normal parts of life.

"We are going to have a little bit every day," she said.

However, when a person's stress level gets too high it is time to start looking at coping skills. When stress level is too high, there are physiological responses, such as headaches, not sleeping, stomach aches and irritability.

"If that goes on too long, you will reach the burnout stage," Favor said. "A person can go into depression and, in its severest form, have suicidal thoughts."

Many students who are new to college often spend too many hours studying and not enough time socializing, or vice-versa. It takes planning to balance the stress in their lives.

College life is much harder, Favor said. There are no parents to fall back on. Students are on their own; learning to study wisely, manage relationships and manage money.

Dr. Jonathan Marlow, assistant professor of communication, teaches a conflict and negotiation course. He is aware that students have to deal with stressful situations, and often gives advice to students in his class about ways to lower stress.

"Students often don't get enough sleep," Marlow said. "Between schoolwork, social relationships and work, many students are perpetually in a state of sleep deprivation. Nothing contributes to stress and illness as much as that."

Marlow suggested that nutrition plays a role in stress as well. Many students fail to understand the importance of nutrition.

"If we load up on salty carbohydrates and avoid leafy greens, other vegetables and fruit, that can contribute to stress on our bodies and subsequently illnesses," Marlow said.

As far as stress that relates to human interaction and conflict, Marlow said students need to recognize that although they need to get along with professors and classmates, not all relationships that they develop in college will be life-long. Students need to focus on priorities which include school work, individual health and having some good friends.

He said the best way to alleviate stress in relationships is to handle conflict promptly.

"Stress can be reduced immediately if we deal with our conflicts as soon as they come up," Marlow said.

Dr. Joseph Satterfield, associate professor of geology, offers some more suggestions for stress management in regards to completing assignments and studying that have worked for him.

"When confronted with a large project, I write down what needs to be done as a short or long list of little parts and then tackle the little parts one at a time," Satterfield said. "This especially works for me when I have a big paper to write or a talk to give at a meeting."

He also suggests getting together with others to study, saying it is more fun that way. You will remain more alert, and you can learn as you explain to others and as everyone pools their notes and understanding.

Satterfield also recommends taking a break for some physical activity such as walking or disc golf. It gives him energy and provides motivation.

Ways to Manage Stress

1. Learn to say no. Know your limits and stick to them in personal and professional life.

2. Avoid people who stress you out. If someone causes a lot of stress, and you can't turn the relationship around, limit the amount of time you spend with them, or end the relationship entirely.

3. Take control of your environment. If the evening news makes you anxious, turn off the T.V. Shop on line if you don't like the market place.

4. Identify the source of stress in your life and ask yourself these questions- What is the problem? How do I fell about it? What do I need? How can I ask for what I need?

5. Avoid hot button topics. If there is no solution, compromise. If you repeatedly argue about the same topic with the same people, excuse yourself when the topic comes up.

6. Take time to process troubling feelings and thoughts.

7. Pare down your to-do list. Distinguish between "should" and "musts". Drop tasks that aren't absolutely necessary to the bottom of your list, or drop them entirely.

8. Eating healthy allows bodies to cope better with stress.

9. Reduce caffeine, sugar and alcohol intake.

10. Exercise regularly, at least three times a week for 30 minutes. Break these down to ten minute sessions if you need to.

11. Get at least eight hours of sleep at night. Rest when you are tired.

12. Do something to manage stress every day! Figure out what works for you, such as keeping a journal, taking a long bath or listening to music.