Managing Stress
One of the biggest challenges facing college students is stress. Many students report that stress negatively affects either an exam grade or a course grade.2 When you are stressed, your body undergoes physiological changes. Your breathing becomes rapid and shallow; your heart rate increases; the muscles in your shoulders, forehead, neck, and perhaps chest tighten; your hands become cold or sweaty; your hands and knees may shake; your stomach becomes upset; your mouth goes dry; and your voice may sound strained.
A number of psychological changes also occur when you are under stress. You might experience a sense of confusion, trouble with concentration, an inability to remember things, and poor problem solving. As a result of stress, you may also make decisions that you regret later. Emotions such as anger, anxiety, depression, fear, frustration, and irritability are common, and you might either be unable to go to sleep at night or wake up frequently.
Stress has many sources, but the following three seem to be the most important:
- Life events such as a death in the family, the loss of a job, or an illness. Repeated stress from life events, especially if many happen over a short time period, can cause physical and mental health problems.
- Too many responsibilities at home, work, or college. When there is not enough time to attend to family, meet deadlines, and prepare for tests and projects, the level of stress increases.
- Daily hassles. Minor things that we experience every day, such as losing the car keys, getting stuck in traffic, having three tests on the same day, arguing with a roommate or spouse, or worrying about money, can result in major stress.
The best starting point for handling stress is to be in good physical and mental shape. This means you need to pay attention to your diet, exercise, sleep, and mental health.
YOUR TURN > TRY IT
Are you stressed before an exam? The next time you are in a stressful situation, keep a written record of how you feel, both physically and mentally, and the events that triggered the increased symptoms of stress. What specific changes do you notice in your behavior and feelings? Think about the ways that stress affects your ability to concentrate, your breathing patterns, your patience, and so on. Jot down some of your observations here. To complete this activity, download a copy here.