Stress Recognition and Management for Students

1. What is Stress

2. Positive Effects of stress

3. Why do we get stressed

4. Factors Affecting stress

5. When is Stress a Problem

6. Recognition of Increasing Stress

7. Learn how to Manage Stress and stay in Control

7:1 Sleep Soundly

7:2 Exercise Regularly

7:3 Repetitive Daily Routine

7:4 Relaxation Programme

7:5 Recognising Negative Thinking

7:6 Monitoring Your Moods

7:7 Eating A Balance Diet

7:8 Talking Things Through

7:9 Self Help Programs

7:10 Professional Counselling

1. What is Stress

Definition:- A state of mental or emotional strain or tension resulting from adverse

or demanding circumstances. (Oxford Dictionary 2016)

Life is full of hassles, exams, frustrations and demands. Stress is the word that
many people use when they are describing how the demands of their life are
becoming too great for them to cope with. At times we can all feel overloaded and
tense. Stress will affect everyone at certain times of life, it is a normal human
reaction when we feel under pressure or particularly emotional. It is a common
problem, in 2015/2016 10.4 million working days were lost due to stress and up to
5 million people in the UK reported feeling ‘very’ or ‘extremely’ stressed through
their work. (Health & Safety Executive 2013)

2. Positive effects of stress

A certain amount of stress can have positive effects and can help us be productive.
It can reduce boredom, increase productivity and provides energy to keep us alert.
It also motivates us to get on with things, help us to perform under pressure, and
maintains our concentration levels. In dangerous situations the system responds
quickly and the stress response can prove life-saving by increasing: reaction time,
strength, focus and stamina (‘fight-flight-freeze’).

However, not all threats are caused by external factors, unfortunately we are not
good at distinguishing between physical and psychological threats. The human
physiological stress response can, therefore, be triggered merely by our thoughts
and anxieties.

3. Why do we get stressed

Persistent stress can lead to health problems, it is therefore important to identify

the cause of stress, the symptoms of stress and be able to recognise our own limits.

Stress can build up when we try to do too much in the time available which may
escalate insidiously. It’s important not to be over ambitious with what we think we
can achieve. It can also build up when we face difficult life experiences such as
failure, bereavement, separation, illness and change.

Students should ensure that they take time out to relax and recharge batteries. It
can help to stay organised, have a realistic plan about what you can achieve,
prioritise well, avoid running late and procrastinating. Learning how to say ‘no’
and meaning it can also help control stress levels, Unfortunately, for many people
in the western world stress is so common and familiar it’s almost become a normal
way of life.
4. Factors Affecting Stress

The ability to cope with stress varies from person to person. What one person finds
stressful may not be a problem for another. The ability to tolerate stress depends on
many factors including the amount of stressors (issues causing stress), the quality
of close relationships, personality, genetics and knowledge and preparation.

Number of stressors

The number of ‘stressors’ you have at any one time. If we have a number of major
stressors at the one time, we are more prone to suffer symptoms of stress. For
instance, if we have exams but we also have relationship problems, health issues or
bereavement.

Support Network

A strong network of supportive friends and family can be an enormous buffer

against stress. Communication is important, it put worries into perspective and
using humour to see the ‘funny side of life’ can help manage stress.

Sense of Control

It is easier to take stress in your stride if you have confidence in yourself and feel
you have an ability to persevere through challenges and influence events.

Attitude and Outlook

Optimistic characters tend to embrace challenges, accept change is a part of life

and understand that some things are not necessarily fair or reasonable.

Ability to Deal with Emotions

We will get stressed if we do not have strategies to calm and soothe ourselves
when feeling sad, angry or overwhelmed. The ability to bring one’s emotions back
into balance after adversity is a skill that can be learned.

Knowledge and Understanding

The more you know about the stressor including how long it will last and what to
expect, the easier it is to cope. A study looking at patients after hip replacement
surgery found, the more information they received, the less stress they reported.
5. When is stress a problem?

Whilst many people suffer from stress at certain times in the day, long-term
chronic stress is known to have an adverse effect on health. Problems arise when
the stress response is too frequently triggered and stress hormones: including
adrenaline and cortisol are regularly released into our circulating blood. This
physical response can happen when our worries become disproportionate to the
problem or we start imagine threats or ‘worst case scenarios’. Sometimes worries
persist unnecessarily long after the problem has gone and occasionally there isn’t a
problem at all, we just get into a bad pattern of living with continuous nervous
energy and irrational, pessimistic thoughts about life.

People often try to ignore the signs of their increasing stress levels and feel that
they need to carry on regardless. When stress becomes a problem it actually stops
you doing the things you want/need to do and you start to notice it is interfering
with your life. Academic performance suffers as students are unable to concentrate,
think logically and analyse and retain information, sleep is often disturbed and
friends start noticing a difference in your mood and behaviour.

For many people it is not until this point that support is sought. However, it is more
effective to try to recognise the symptoms of stress at an earlier stage and take
action to prevent a ‘crisis’ arising. Taking simple steps to manage and alleviate
your stress levels at an earlier point can reduce the impact it has on your life and
reduce the time it takes for you to get back on track.

6. Recognition of Increasing Stress.

When stress levels become high and we can start experiencing the negative
consequences of being over-stressed. These can be physical, emotional or
behavioural and may include.

Behaviour

Eating more or less, Sleeping more or less, Socialising more or less, Exercising
more or less, Working more or less, Drinking/smoking/drugs.

Physical

Headaches, Stomach pains, Heart Palpations, Nausea, Dizziness, Lethargy, Muscle

aches, Holding breath or over breathing.

While these physical stress symptoms can be uncomfortable it is important to

recognise they are not harmful and usually pass quickly. Try using simple
relaxation techniques like the Headspace app (see under relaxation).
Emotional

Worrying, Moodiness, Irritability, Agitation, Inability to relax, Feeling

overwhelmed, Sense of isolation, Feeling sad, Feeling defensive, Feeling negative,
Anxious or Racing thoughts.

Please Note: If you have any of these physical symptoms, it is important to get
checked out by your Doctor in the first instance.

Learning to reduce stress levels and developing coping strategies when stress does
occur, are important skills to develop. Here are ten stress busting activities you
could try.

7. Learn how to Manage Stress and Stay in Control.

7:1 Sleep Soundly

7:2 Exercise Regularly

7:3 Repetitive Daily Routine

7:4 Relaxation Programme

7:5 Recognising Negative Thoughts

7:6 Monitoring Your Moods

7:7 Eating a Balanced Diet

7:8 Talking Things Through

7:9 Self Help Programs

7:10 Professional Counselling

7:1 Sleep Well

How good we feel during our waking hours depends a lot on how well we sleep at
night. If we have a healthy sleep ‘pattern’ we’ll stay productive, energetic and
emotionally well balanced. If we don’t we can get run down and more susceptible
to mental issues like stress and anxiety and infections like colds and flu. Most
people suffer with sleep problems at some point in their lives and exhaustion can
have a detrimental effect on the mind and body. Sleep quality is partly dependent
on lifestyle choices and to help you improve your sleep quality try the following
ten top sleep tips.

1 Avoid stimulants for at least two hours before sleep: tea, coffee, cigarettes, cola
or exercise. 2 Stop working & relax 40 minutes before getting into bed. 3 Leave
your worries with your tooth brush, you can pick both up in the morning. This may
be difficult at first but you can learn to control your thoughts. 4 Comfort: make
sure you are comfortable in your sleeping environment (bed, linen, temperature,
lighting, noise). 5 Avoid excess alcohol: it prevents quality sleep. 6 Avoid eating
late: the digestive process can delay sleep. 7 Avoid consecutive late nights: the
body takes several hours to reach the deep sleep level required for rejuvenating
sleep, going to sleep after midnight will reduce the quality of your sleep. 8 Get up
early: 7-8am so you are tired at night and do not sleep during the day. 9 Don't lie
awake in the dark for extended periods of time. Get up, go to the loo, have a drink
or read, then try again after 10-15 minutes, repeat this process if you wake in the
night. 10 No electronic devices: using devices before bed stimulates the brain and
has been shown to delay the onset of sleep.

Even relaxing in bed helps the body rejuvenate, try not to get anxious and
frustrated about insomnia, feeling tense will aggravate the problem. You can
discuss insomnia with the Pharmacist at your local chemist, they advise on over-
the-counter remedies. If things don't improve discuss your problems with your
College Nurse or College Doctor. Keeping a sleep diary for a week can also be
useful, try in include relevant information such as a) what you were doing before
you got into bed b) the time you got into bed c) the time you got to sleep d) the
time you woke up.

7:2 Exercise Regularly

Moderate physical activity (activity that gets you warm and slightly out of breath)
has been shown to release endorphins – natural substances that help you feel better
and maintain a positive attitude.

Adults should aim to be active daily. Over a week, activity should add up to at
least 150 minutes (2 1⁄2 hours) of moderate intensity activity in bouts of 10
minutes or more – one way to approach this is to do 30 minutes on at least 5 days a
week.

Alternatively, comparable benefits can be achieved through 75 minutes of vigorous

intensity activity spread across the week or combinations of moderate and vigorous
intensity activity.

Adults should also undertake physical activity to improve muscle strength on at

least two days a week. All adults should minimise the amount of time spent being
sedentary (sitting) for extended periods.
Regular exercise will also provide you with more energy and stamina, helps to
maintain a healthy weight and lowers your risk of major health problems such as
coronary heart disease, diabetes and stroke in later life.

Choose activities that you enjoy and set realistic goals. You could choose different
types of activities to keep you interested and motivated and joining a club can have
an enjoyable social element. Even a brisk half hour walk daily can make a
difference to how you feel, look and cope with life and swimming is a good all
round exercise.

http://www.nhs.uk/Livewell/fitness/Documents/adults-19-64-years.pdf

7:3 Repetitive Daily Routine

The human body works most efficiently with a repeated daily routine. Naturally we
would wake and dawn and sleep at dusk. Going to sleep, getting up and eating at
the same time each day has proven health benefits. A circadian rhythm is present in
humans and most animals and is generated by an internal clock that is
synchronized to light-dark cycles. Our internal clock is located within the brain in
the hypothalamus and pineal gland which releases melatonin in response to
information it receives from the photo-receptors in the retina (eye) in response to
light (day & night). Our body’s hormones are also regulated by this important
rhythm.

However, this system can be easily disrupted by an erratic lifestyle or international

travel through time zones (jet lag). When our rhythm is disrupted symptoms such
as indigestion, nausea, loss of appetite, headaches, difficulty concentrating,
anxiety, irritability, memory problems and lethargy may occur. Family life is
usually focused around routine but at University students have to establish their
own routine and this can take some practice. A routine may be difficult to maintain
with pressures as such work deadlines, social events and extra-curricular activities.
However, it is important to bear this in mind especially if students are experiencing
problems with stress, low mood or related symptoms. Keeping a strict routine each
day can help.

7:4 Relaxation Programme

Relaxation can help combat the detrimental effects of stress by calming and
quieting the body and reducing stress levels. People find various activities to help
them relax: walking in the park, watching TV, listening to music, socialising with
friends. It is important you do something that you find relaxing every day. ‘All
work no play makes Jill a dull girl’ so scheduling in little regular treats each day
will help combat stress, even if it’s just meeting a friend for tea & cake.
However, sometimes stress levels have become too high and then more active
relaxation strategies need to be adopted. Active relaxation is a skill that takes time
to develop. Like any skill it needs to be learned and practiced and takes time to
perfect. You don’t get physically fit by watching people work out and mental
fitness involves actively participating in effective relaxation.

1. This booklet has useful techniques to start you off.

https://web.ntw.nhs.uk/selfhelp/leaflets/Stress.pdf

2. This breathing exercise is useful:

http://www.nhs.uk/conditions/stress-anxiety-depression/pages/ways-relieve-
stress.aspx

3. The Headspace App offers ten free 10 minute sessions of relaxation that can be
repeated. Students have found this useful because it’s free, quick and can be
downloaded onto a phone. To give it a try go to:
https://www.headspace.com/headspace-meditation-app

4. Mindfulness is a well-research, non-religious and effective means of alleviating

stress and anxiety and promoting well-being. A practical eight-week course taught
by teachers from the Oxford University Mindfulness Centre is offered to Oxford
University students. Please contact

https://www.facebook.com/OxfordStudentMindfulnessSociety

[email protected]

5. Yogo, pilates and alternative therapies such as reflexology and body massage
have also helped students.

6. http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-
reduce-stress-spot?page=2

7:5 Recognise Negative Thoughts

We often send ourselves negative thought messages and start to convince ourselves
that these thoughts are true. ‘Rumination’ is a negative thinking pattern, like a
record that’s stuck and repeating the same lyrics over & over. Replaying an
argument with a friend or retracing past mistakes. These negative thoughts keep us
bound up and draw down our mood ‘I’m useless, I’m stupid, I’m ugly, It’s
hopeless, I just can’t do it’. Think about how it would feel if a friend was telling
you the negative things you tell yourself. You would want to get up and leave the
room? See if you can work out which are the unhelpful thought messages you give
yourself and try to challenge the pattern. Notice every time to tell yourself the
‘wrong’ kind of messages and start trying to replace them with some ‘right
messages’ ‘I’ve actually done OK’, ‘I can do this’, ‘I’ll be fine’ ‘I’ve got this far’.
A bit of balance is needed, don’t allow your thoughts to drag you down, it is a
harmful habit.

Learning to control negative thought patterns is really beneficial. Think about

Usain Bolt and the beginning of a race…he’s giving himself positive messages.
Sports psychologists teach athletes how to use positive thinking to their advantage,
you could learn these techniques too.

7:6 Monitoring your Moods

It is well recognised that regular monitoring of our moods can help to identify
mood patterns over time. If we can identify negative and positive influences or
‘triggers’ we then know what to avoid or what to do more of. It also helps
understand stress patterns and identifies early warning signs that things are not
going so well. Monitoring your mood can help you feel more in control of your
wellbeing and encourages people to be proactive about their emotional health. If
you do need to consult a professional about mood problems, a record of your mood
over a given period of time can be extremely useful. There are many different ways
to monitor mood, some people devise their own simple scoring system. There are
also various free apps you can download, this one is called Moodscope, it is quick
and easy to use. https://www.moodscope.com

7:7 Eating A Balanced Diet

It is very important to eat properly and not to exist on snacks beer and coffee.
Eating the right foods nourishes our bodies, helping us to study effectively and feel
well. It is important to eat regular meals at a similar time each day. Try to eat at
least five portions of fruit and vegetables a day and chose foods low in saturated
fat, sugar and salt. Make sure at least one third of your food comes from bread,
pasta, beans, rice, potatoes or pulses. Have less caffeinated drinks and drink plenty
of water.

Read more about healthy eating:

http://www.nhs.uk/Livewell/goodfood/Pages/the-eatwell-guide.aspx
http://www.rcpsych.ac.uk/healthadvice/problemsdisorders/eatingwellandmentalhea
lth.aspx

7:8 Talking Things Through

If you are feeling stressed, talking to friends and family can be a vital source of
support and can pull students through difficult times. Talking over a problem with
someone you trust and sharing your worries can help put things into perspective.
You may feel people won’t understand but most people have been through difficult
times themselves and are usually able to listen and offer support. You may be
surprised by the compassion your friends show when you eventually open up and
confide in them. It’s important to remember that your friends and family care about
you and will want what’s best for you and will be happy to help. People who are
close to you will notice changes in your mood and will probably already suspect
you’re not feeling your best. Getting someone else’s opinion is also useful and
friends can help with practical matters or accompany you to seek professional
support. When you’re feeling stressed and your mood is low it’s important to
spend time with other people. Spending too much time on your own in your room
can make you feel more stressed and isolated. Having a good cry on your own or
with your friends can also help reduce tension by releasing pent-up emotion.

When you decide to talk about your worries, choose somewhere quiet and pick a
good time where you can concentrate on the conversation without being
interrupted. Explain how you are feeling and the causes of your stress. Be clear
with the person if you do not want them to keep your confidence. Sometimes
support from friends & family just isn’t enough and you may decide to look at
some self help resources.

7:9 Self Help Programs

There are a number of potential advantages to using self-help materials. They are
widely accessible, easy to access online and usually free. Self-help approaches are
popular with students as they can work through them in their own time and at their
own pace. They can be completed privately, without others needing to know. They
also help people feel empowered and in control of their own stress management
and they allow you to review and monitor your own improvements. It is clear from
outcome studies that these approaches can be effective treatments of stress. Self-
help can come in the forms of leaflets, books, work manuals or computer delivered
packages. The aim of self help is to educate teach people how to recognize and
reduce their stress and develop their own coping strategies.

Here are some suggestions:

https://web.ntw.nhs.uk/selfhelp/

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself

https://www.bigwhitewall.com/

7:10 Counselling

There are many benefits to working in a therapeutic relationship with a

professional counsellor on an individual basis. It can be a relief to tell someone
who is independent about the difficulties you have been struggling with. You may
have a longstanding concern, be encountering new difficulties, or simply have a
sense that something isn’t right. A counsellor can help to normalize your
experience and place it in context and bring objectivity. This can lead to seeing a
problem in a new way and gaining more insight and understanding.

The experience of counselling will begin with a single session in which you and
your counsellor work together to make sense of your experience and think together
about how you might move forward. Some stress problems are complex and/or
longstanding and may take time to work through.

The Oxford University Counselling Service offers free counselling to students.

Please call on 01865-270300 or Email to make an appointment:
[email protected]

Other local services in Oxford proving counselling include: Talking Space

Oxfordshire : https://www.oxfordhealth.nhs.uk/talkingspaceplus/

TalkingSpace offers a range of therapies that have been approved by the National
Institute for Health and Clinical Excellence (NICE) for the treatment of common
problems such as stress and anxiety. Go to the website to carry out a self-referral.

Stress Curve – Try to keep yourself within the ‘Optimal Performance’.

Further Support Available:

Peer Supporters

Welfare Reps

Welfare Officers

Dean for Welfare

Chaplain

College Nurse

College Doctor
Nightline : https://oxfordnightline.org/

Listening, support and information, for students, by students, throughout the night.

Phone on 01865 (2)70270 any time 8pm to 8am from Sunday 0th week until
Saturday 10th week - i.e., university term, and a week on either side. If you're
ringing from an Oxford (01865) number or a mobile, they can phone you back.

Alternatively you can go down to the office at 16 Wellington Square & talk over
coffee and biscuits for as long as you like. The phone number is internal, so you
can phone them for free from any University phone (just drop the (2) from the
number). Please be aware that unfortunately we do not have disabled access to the
office, but please feel free to contact us via phone or Skype.

Useful Resources

http://www.nhs.uk/Livewell/studenthealth/Pages/Copingwithstress.aspx

http://www.helpguide.org/articles/stress/stress-management.htm
https://www.ox.ac.uk/students/welfare/counselling/self-help?wssl=1

Self Help Books

Mindfulness: A Practical Guide to Finding Peace in a Frantic World

Mark Williams and Danny Penman ( )

Manage Your Mind: The Mental Fitness Guide

Gillian Butler and Tony Hope: Oxford University Press (2011)

(In Bnc library or loan from College Nurse)

Chimp Paradox: The Mind Management Programme

Dr Steve Peters: Vermilion CPI Group (2012)

The Daily Relaxer

Matthew McKay and Patrick Fanning: New Harbinger Publications (1997)

Stress Curve – Try to keep yourself within the ‘Optimal Performance’.