Did You Know? October 2000

DID YOU KNOW?

Volume 5, Number 7

Saint Mary's College Health Service

April 2001

STRESS AND YOUR HEALTH

Which straw will break the camel's back? The final one, of course.

Stressors, like straws, can accumulate gradually until there is one too many. A havey load of stress may not literally break our backs, but it can tax our coping ability and our immune systems. Many different kinds of stressors affect our well being. These include daily hassles, life changes, frustration, conflict and pain. Although some stressors threaten our well-being, most people are remarkably resilient to stress. People actually need some stress to keep active, alert and energized. Without it we can become stagnant and bored. Positive stress is called eustress. Exercise, hard but rewarding work and joyous events such as graduating from college, or having a baby are examples eustress. Prolonged or intense stress, even eustress, can overtax our ability to adjust and lead to health problems. Learning to manage stress is one of the keys to achieving and mainting wellness.

SIGNS AND SYMPTOMS of STRESS

PHYSICAL
Headaches
Grinding teeth/Clenched Jaw
Chest Pain
Shortness of breath
Pounding heart
Muscle aches
Indigestion
Constipation/ Diarrhea
Fatigue
Insomnia
Tight, dry throat
Frequent Illness
High Blood Pressure
Cold, sweaty hands

BEHAVIORAL
Overeating / Loss of Appetite
Impatience
Argumentative
Procrastination
Withdrawl or Isolation
Poor school / work performanc
Burnout
Poor personal hygiene
Increased smoking / alcohol/ drug use
Avoiding or neglecting responsibility
Change in religious practices
Change in close relationships

PSYCHOLOGICAL
Anxiety
Irritability
Depression
Anger
Apathy
Hypersensitivity
Defensiveness
Sadness
Feeling of insecurtiy
Sadness
Feeling of insecurity
Felling of lack of direction
Racing thoughts
Slowed thinking
Feeling of helplessness, hopelessness, worthlessness

STRESS SELF CARE AND PREVENTION

Eat health foods. Eat at regular times and don't skip meals. A healthy body promotes good mental health. Call Saint Mary's College Health Service at 4805 and schedule an appointment with the dietician.
Limit caffeine. It causes anxiety and increases the stress response.
Drink 8 - 10 glasses of water each day.
Avoid self-medication. Don't drink alcohol or take drugs to deal with stress.
Get regular exercise. Exercise helps burn off the excess energy that stress can produce.
Get plenty of sleep. Sleep helps us tackle problems in a refreshed state.
Balance work and play. Set priorities. Do not take on more activities than you can reasonably do in a given day or week.
Take charge. Although you can not control other people's actions, you can control your response.
Set up and maintain good study habits. Get prepared for tests and paper throughout the course, don't cram.
Learn to relax. Techniques such as guided imagery; meditation, muscle relaxation and relaxed breathing can help you relax.
Dont' suppress having a good cry. Tears can help cleanse the body of substances that form under stress.
Count to 10 when you are upset. This gives you time to reflect on what's bothering you and helps you calm down.
View changes as positive challenges. Don't get down on yourself if you don't do well on a test. Plan to be better prepared next time. Ask your academic advisor or others for help.
Escape for a while. Watch a movie; visit a museum, take a walk, etc.
Take a warm shower or bath.
Laugh a lot. Keep a sense of humor.
Listen to music that you find sothing while at a quiet, calm place.
Meditate.
Talk about your troubles with a trusted friend, relative or religious. Talking helps put things in perspective.
Get a massage. Massages are free at Saint Mary's College Health Service. Call 4805 and schedule your appointment!
Seek help. Contact your physician or mental health professional is stress is building or you are not functioning well.

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