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Dealing with stress
Everyone experiences stress from time to time and the experiences that trigger it are different for each person. An event that someone else finds stressful might not trouble you at all; on the other hand, you might find certain things difficult when others do not. Don't judge or blame yourself (or other people) for feeling stressed. We all have different personalities and experiences that contribute to who we are. Both positive and negative events can seem stressful, because they force us to change or respond to a challenge.
Signs of stress include:
Feelings, e.g. feeling anxious, scared, upset, irritable or moody;
Thoughts, e.g. low self-esteem, worry, fear of failure, difficulty concentrating;
Behaviour, e.g. crying, acting impulsively, being easily startled, laughing nervously, grinding teeth, increased use of drugs or alcohol;
Physical responses, e.g. sweaty hands, perspiration, shaking, racing heart, fast shallow breathing, physical tension, headaches, dry mouth, 'butterflies' and stomach problems.
A certain amount of stress can motivate us and have a positive effect. However, severe or ongoing stress is distressing and it can 'paralyse' us with fear and prevent us from working constructively on what we are trying to achieve. It is important to develop positive strategies for dealing with stress. Suggestions include:
Monitor your stress - recognise your own signs of stress and identify situations you find difficult, so you can be more pro-active about managing stress at these times;
Set goals and priorities - be realistic, focus on what you want to achieve rather than comparison with others, accept that there are some circumstances outside your control;
Manage your time - avoid procrastination, plan ahead, make a schedule and follow it, evaluate how you are spending your time;
Be positive - don't put yourself down, challenge negative thoughts that pop into your mind (I'm no good, I can't do this) with positive ones, remind yourself of past success;
Have fun - schedule some 'time out' for yourself, pursue your hobbies or interests, spend time with friends; focussing too intensely on something can lead to 'burnout;
Look after your body - exercise (e.g. 20-30 minutes of walking or swimming most days), eat healthy food, get regular sleep, and avoid frequent or heavy use of drugs or alcohol;
Relax - learn and use breathing techniques, progressive relaxation, visualisations or meditation to consciously relax your mind and body - these become easier with practice;
Ask for help - if these approaches don't work and you feel 'paralysed' or unable to manage your stress, seek advice from a lecturer, counsellor or health professional.
Depression and anxiety
More pronounced feelings of depression or anxiety can occur when people have experienced severe or prolonged stress, or can arise without any obvious stress. These feelings can be temporary and may resolve over time by themselves, or they can develop into clinical depression and/or anxiety, which is more severe and long-lasting.
Try to be aware of your own wellbeing and supportive of others. People should seek help from a counsellor or a health professional if they have a few of the following symptoms most of the time, for two weeks or more:
Persistent negative feelings: feeling sad, hopeless, guilty, worthless;
Persistent anxiety: feeling agitated, irritable, restless, anxious, worried;
Negative thoughts: thinking about running away, death, violence, self-harm or suicide;
Problems with concentration, difficulty making decisions, feeling vague or distant;
Feeling unable to cope with commitments, difficulty studying or working;
Lack of interest in people and activities that were previously positive;
Changes in sleeping patterns: tired all the time, unable to sleep, or sleeping at odd times;
Changes in eating habits: not eating, irregular eating, overeating, only eating 'junk' food;
Increased use of alcohol or drugs may be associated with risky or violent behaviour.
If you or someone you know is in need of personal support, your university campus should have an on-site counselling service, or be able to refer you to a counsellor in your local area. Alternatively, you could talk to a General Practitioner or contact a service like Lifeline (13 11 14).
http://www.responseability.org/site/index.cfm?display=134585 |
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