Stress management for students.

Ahmad Shahzad (F16BB102).

Basit Ali (F16BB141).

Habibullah (F16BB127).

Hamza Kazmi (F16BB122).

Haris A Khan (F16BB126).

Muhammad Ibrahim (F16BB143).

Nashit A Butt (F16BB136).

Umar A Cheema (F16BB133).

Institute of Business and Information Technology, IBIT (University of the Punjab).

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Contents

Abstract................................................................................................................................3

What is stress?.....................................................................................................................4

How to know if one is stressed?..........................................................................................6

Symptoms and signs of stress..............................................................................................7

Stressed students – College stress by the numbers............................................................10

Causes of college stress.....................................................................................................11

5 school stress busting tips................................................................................................14

Resources and tools for stress management......................................................................15

How to avoid stress?..........................................................................................................16

Stress don’ts.......................................................................................................................18

What is good stress and what is bad stress?......................................................................19

Conclusion.........................................................................................................................20

References..........................................................................................................................21
STRESS MANAGEMENT FOR STUDENTS 3

Abstract

The writeup is about stress management for students. It consists of several important areas that

address stress especially overcome by university or college students. The beginning to this

writeup defines stress, its relationship with human psychology and the unpleasant consequences

it has if not handled effectively. Anxiety, another common form of stress, has also been covered

in detail in this writeup. Contrary to the common belief, stress and anxiety have positive effects

on an individual and can significantly promote towards hard work and success in life. It can

potentially result as a driving force for a student to perform beyond his/her potential and lead to a

lifestyle where the student no longer hesitates or finds any difficulty to cope with stress and

anxiety. However, if not dealt properly with stress, it may turn into the biggest hurdle in

educational life where most of the students hit the wall and become a victim of health risks. This

writeup, therefore, will guide regarding the feelings of stress and anxiety and how should a

student tackle his way through to avoid difficulties and make sure these feelings do not override

his/her day to day university life.

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What is stress?

Stress is the body’s reaction to a challenge. Though stress is often perceived as bad, it can

be good in some respects. The right kind of stress can sharpen the mind and reflexes. It might be

able to help the body perform better, or help one escape a dangerous situation.

Stress produces a physiological reaction in one’s body. Hormones are released, which

results in physical manifestations of stress. These can include slowed digestion, shaking, tunnel

vision, accelerated breathing and heart rate, dilation of pupils and flushed skin. This process is

often referred to as the “fight or flight” response. That is just what it sounds like: Our bodies are

poised to either run away from the stressor or stick around and fight against it.

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Figure 1 Analogy of human brain.

According to the American Psychological Association, there are three types of stress:

Acute, Episodic Acute, and Chronic Acute.

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1. Acute stress:

Acute stress is the most common form and is the result of recent or anticipated stressors.

Acute stress can be both positive and negative. For example, the excitement before a fun event is

a type of positive acute stress. Getting into a car accident is a negative acute stress. If the acute

stress does not last for extended periods or occur too frequently, there is nothing wrong with

suffering from acute stress. It happens to all of us, and it passes with time.

2. Episodic Acute:

Episodic Acute stress is acute stress that occurs frequently. This is the kind of stress that

continuously pops up, sometimes in a pattern. It is accompanied by worry and angst about things

that are happening to one or around one. One might be especially prone to this as one may have a

“type A” personality, as one can have a sense of urgency and a need to get things done that might

become overwhelming. Episodic acute stress is a recurring type of stress, happening over and

over.

3. Chronic Acute stress:

Chronic Acute stress can be thought of as never-ending stress that relentlessly wears

away at someone. If one does not see an end in sight, if one is facing something that has no way

out, then one is likely to begin suffering from chronic stress. This type of stress eventually begins

to affect one’s health, and can lead to heart problems, strokes, or even cancer, among other

issues. Chronic stress requires reaching out for help.

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How to know if one is stressed?

The following points will determine if one is stressed or not:

1. One finds it difficult to take the first step to get things done.

2. One has tremors, twitches, or shakiness in parts of body.

3. One worries about situations where one could make a fool of oneself.

4. One feels depressed or melancholy.

5. One no longer enjoys the things one used to enjoy.

6. One tends to overreact to situations, whether personal or professional.

7. One is easily agitated or annoyed.

8. One has trouble sleeping or falling to sleep.

9. One engages in activities or work that make one nervous or anxious.

10. One gets upset by unimportant or small things.

If any of the points apply to one, it could be a clear sign that one is facing stress.

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Symptoms and signs of stress.

There are four primary types of symptoms of stress: physical, emotional, cognitive, and

behavioral. Depending on the individual and the cause of the stress, the number of symptoms

from each category can vary. The below will give an overview of types of symptoms that may be

present in someone suffering from stress.

A. Physical Symptoms:

 Irregular bowel movements.

 Involuntary twitching or shaking.

 Irregular or missed periods.

 Getting sick more often than normal.

 Reduced libido.

 Chest pain with or without tachycardia.

 Headaches.

 Nausea.

 Muscle aches.

 Trouble sleeping.

 Heartburn or indigestion.

 Fatigue.

 Flushed skin.

 Clenched teeth.

 Unusual changes in weight.

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B. Emotional Symptoms:

 Less than normal patience.

 Feelings of sadness and/or depression.

 Feelings of being overwhelmed.

 Restlessness.

 Reduced or eliminated desire for activities once enjoyed or regularly done.

 Irritability.

 Sense of isolation.

 Trouble coping with life’s issues.

 More frequent or extreme pessimistic attitude.

C. Cognitive Symptoms:

 Impaired concentration.

 Trouble with remembering things, such as homework assignments or deadlines.

 Chronic worrying.

 Anxious thoughts or feelings.

 Reduced or impaired judgment.

 Impaired speech (mumbling or stuttering).

 Repetitive or unwanted thoughts.

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D. Behavioral Symptoms:

 Change in eating habits.

 Change in sleeping habits.

 New or increased use of drugs, tobacco, or drugs.

 Nail biting.

 Pacing.

 Abnormal failure or delay to complete everyday responsibilities.

 Significant change in school or work performance.

 Unusual desire for social isolation.

 Frequent lying.

 Trouble getting along with peers, such as coworkers, classmates, or teachers.

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Stressed students – College stress by the numbers.

20% of college students said that they felt stressed “most of the time.” [Source: AP.]

10% of college students had thoughts of suicide. [Source: AP.]

34% of college students reported feeling depressed at least at one point within the last 90 days.

[Source: ADAA.]

13% of college students had been diagnosed with depression, anxiety, or other mental health

condition. [Source: ADAA.]

80% of college students said that they sometimes or often felt stressed. [Source: ADAA.]

About half of surveyed college students felt overwhelmed with anxiety at least once within the

last 12 months. [Source: APA.]

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Causes of college stress.

A. Living away from home:

For many students, college is the first time they have lived away from home or been

away from their family for any significant period. Besides that, it is a very unfamiliar

environment. Everything is different – the food, the people, and the living accommodations.

Even though most students eventually get used to these new things without a problem, the first

few weeks of college can create a stressful environment. This is true even if one is truly excited

about the changes. Remember that even positive changes can induce stress.

There is also a change in the support environment. When there is a big test, bad day or

confusing situation, family members and old friends are not readily available for support and if

they are, it is through a telephone or computer rather than in person. This can be tough to adjust

to, especially during those first few months.

B. Academic demands and test anxiety:

This may be the most common long-term cause of stress for college students. After all,

that is why students go to college – to learn. When one does not get the results, one thinks one

should get, or one feels pressured to get certain academic results, this can cause a lot of stress.

For some students, college is the first time they are academically challenged. If high school was

a breeze for someone, college may be the first time for him get a low grade on a test.

Consequently, test anxiety may be experienced for the first time or with increased intensity.

Test anxiety is anxiety that usually comes before or during the taking of tests. The

symptoms can be physical and mental and usually inhibit one’s ability to perform as well as one

otherwise could. Ways to manage or reduce the anxiety include:

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1) Study as much as one can.

One of the causes of test anxiety is the fear that one did not study enough. By studying as

much as one can, one can reduce this fear.

2) Try to mimic test taking conditions.

It might be taking practice tests, studying in the same classroom, or building where one will

be taking the test or doing practice problems under timed conditions. These steps can help

familiarize one to otherwise unfamiliar test taking conditions.

3) Learn to study more effectively.

Maybe it is getting a tutor to help explain concepts, someone to double check one’s work or

using something as simple as flashcards to study, but finding someone to help one study more

effectively can make all the difference.

4) Find ways to calm down.

What cools one down? Squeezing a stress ball? Taking deep breaths? Whatever relaxation

technique one chooses can help reduce the symptoms of text anxiety.

5) Watch one’s diet.

Eat well and eat properly. For example, too much caffeine can exacerbate the physical

symptoms of test anxiety.

6) Get enough sleep.

Research is clear that not getting enough sleep can impair one’s memory and reasoning

abilities. The more clear-headed one is, the less anxious one will feel.

7) Exercise regularly.

Exercise can release tension, and the less tension one feels as one goes into the test, the better

off one might be.

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8) Make sure one has plenty of time.

One is worried enough about the test. No need to add more worry about being late and

having less time to take the test because of unexpected traffic or a test location change.

C. Finances:

In addition to being on one’s own physically and maybe even emotionally, one may also

be on one’s own financially. Everything from rent and food to gas and entertainment is now

one’s financial responsibility. One might find that he needs to take on a part-time job when he is

not in class. Even if one has a scholarship or loan, or has a “full ride” that helps one pay for it all,

there are still the required phone calls, questions, paperwork, and deadlines that must be met to

ensure the funds keep coming.

D. Post-graduate plans:

After college is over, then what? That is a huge question. Figuring out the answer is like

laying out blueprints for the rest of one’s life. There are many stressors that can affect one’s

plans, such as not having a job upon graduation, being forced to settle for a job one does not

really want, or struggling to get into graduate schools. On the other hand, one might land a great

job, but the prospect of paying back student loans is now starting to hang over one’s head.

Ultimately, the fear of the unknown can really make a huge difference in how much stress one

feels about one’s post-graduate life.

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5 school stress busting tips.

No matter where one is in the school journey, these 5 tips can help one cope with and

manage the stress that comes along with it.

1. Get plenty of sleep.

Not getting enough sleep impairs academic performance and makes it harder to get

through the day.

2. Think positive.

Research has shown that positive thinking may improve physical well-being, produce

lower feelings of depression, and produce lower levels of distress.

3. Have a stress “outlet”.

This could be a social activity like going out or participating in intramural sports, finding

a hobby, or joining a social club.

4. Engage in relaxation techniques.

This can include things like slowly counting to ten, meditation, thinking positive

thoughts, visualization or playing with a stress ball.

5. Talk to someone.

Sometimes just talking about what is stressful or having someone listen to one’s problems

can drastically reduce stress.

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Resources and tools for stress management.

Each person has different types of stressors. What bothers one person might not bother

another. What seems overwhelming to one might be perfectly manageable to another. But when

it comes to one’s kind of stress, one knows when one feels it – and one knows when it is

becoming serious.

These stress reduction techniques can help anyone, no matter the situation. Whether one

is in a hospital bed awaiting surgery, dealing with a boss who seems to be out to get one, or

lonely at college while one awaits that next test that has one so anxious one can barely study,

these tips can ease the worry one is dealing with and help one face the next hurdle with a more

centered, calm mind.

Relaxation techniques and tools:

1. Acknowledge one’s feelings and keep a journal – not a formal one but one where one can

keep notes and thoughts.

2. Prioritize and tackle the easiest things first. This makes the list shorter.

3. Break it down into pieces. Set realistic and manageable goals.

4. Breathe, deeply.

5. Take a break and focus on something else for a while.

6. Do something that one enjoys – draw, write a letter, cook, or call a friend.

7. Workout – go for a run, a walk, or take an exercise class.

8. Meditate – just 3-5 minutes can help change one’s perspective.

9. Think positive, reframe the negative.

10. Visualize a place where one feels calm.

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How to avoid stress?

Would not it be nice to avoid stress? Fortunately, there are some ways one can make that

happen. Though there is no way to completely avoid stress, there are some ways to get a better

handle on the things that cause it, how one responds to it, and what it does to someone. These

techniques can help one avoid stress:

1. Know one’s limitations.

Jumping into something one cannot handle can often leave one with stress and worry.

When embarking on something new, know what one’s limitations are, and never bite off more

than one can chew.

2. Have a good support system.

When life gets tough, having someone to turn to can help. One’s support system should

include family, friends, and professionals if necessary.

3. Understand one’s triggers.

What stresses out? Learning to avoid things that make one anxious, nervous, or worried

can be enough to help one live a life filled with less stress.

4. Learn relaxation techniques.

When stress comes calling, being able to relax can help one cope with it. Take the time to

learn the techniques that make most sense to one.

5. Manage one’s time.

Plan one’s time wisely. This includes any situation, including school, career, or everyday

life. Make sure to plan in plenty of downtime, too.

6. Learn to say no.

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When one says yes to everything, one eventually becomes overwhelmed. Make “no” a

strong part one’s vocabulary, and only say yes to things that will be enjoyable for one.

7. Exercise.

Getting active releases hormones that can help one relax, stay calm and cope with life’s

stressors. Even a small amount of exercise each day can work wonders.

8. Be more assertive.

Learn to stand up for oneself and those around one. Never allow oneself to be bullied,

whether it is by fellow students, coworkers, a boss, or anyone else.

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Stress don’ts.

There are very few certain things in life. But when it comes to stress, there are a few

things that are simply destined to cause it. These stressors are serious for anyone who deals with

them, and they can lead down a road that brings the worst stress one can imagine. If one is

dealing with any of these issues, getting help right away – right now – is the only appropriate

response.

A. Substance abuse:

Though turning to drugs and alcohol might seem to relieve stress in the short term, it is a

recipe for disaster. The negative problems that quickly result will turn one’s future into a

nightmare.

B. Addiction:

Any sort of addiction can quickly spiral into something one cannot handle. Avoid

anything that might seem to be an addictive trigger for one, including substances, gambling etc.

C. Abuse of any kind:

If one is being abused by anyone, in any way, get help right now before it gets worse.

Emotional, verbal, physical, sexual abuse – as well as other types – can send one’s stress levels

off the charts.

D. Isolation:

When one is feeling isolated for whatever reason, stress builds up to the breaking point. If

one is suffering alone, without a support group or support system to help one, it is time to reach

out. It might be tough, but there are people just like one who can benefit from the discussions

one could have.

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What is good stress and what is bad stress?

Remember that not all stress is bad for one. Sometimes it is a very good thing. Stress can

push one to succeed in areas that one believed were off-limits to one. It can propel one to do

things that turn out to be great adventures. It can spur one to study harder, work longer hours,

focus more on the things that matter, and take one’s good health into one’s own hands.

Stress can also have a very clear-cut purpose if one is ever in a dangerous situation. The

“fight or flight” response is a very important biological urge that is designed to lead one out of

harm’s way. For instance, the urge to run when someone begins chasing one, or the instinctual

need to fight back when one is confronted with a dangerous situation are both a result of this

stress response. In that way, stress is a good thing, because it keeps one safe.

Healthy stress might make one feel anxious or worried for a time. Imagine the stress one

feels when taking that big test, the one that one’s final grade is riding on. The stress might be

tough, but it spurs one to study more, and that can drive one to a higher grade. Or imagine the

worry one feels when one is struggling with a relationship issue. The worry does not feel good,

but it leads one to talk things through more often, and that can lead to a better place in the

relationship than what one experienced before the stress took hold.

So, before one discounts stress as being a terrible thing, think of times when it spurred

one on to greater things. It might help one put stress in perspective the next time one feels

overwhelmed by it.

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Conclusion.

Stress is an unavoidable truth associated with every human’s life especially when it

comes down to students and their university lives. The surveys, facts and numbers have shown

there is not a single student who can guarantee a stress-free university life. Therefore, with the

residing stresses during a university life, the only thing that makes a difference is how a student

deals with stress and what steps he takes to make good grades. There are some who fumble and

stumble through university lives yet a few perform exceptionally well to sum up a good CGPA.

Stress will always linger around but it all depends on a student how he manages to convert it into

a productive urge to stand out against all odds by incorporating and inculcating tools and

techniques to handle it in an effective and efficient manner.

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