Destress for Your Best

Stress is a word that college students know well and use in everyday conversation and is often coupled with school assignments and everyday life. But what is stress exactly?

Biologically speaking stress results when the hormones cortisol and norepinephrine are released into the bloodstream, thus increasing heart rate, blood pressure and increased breathing occur. Also your body sends stored energy to your muscles to react to the stressful stimuli.

All these things prepare the body to either fight the stress or retreat from it, what is known as the “fight or flight” response. This biological response is good to have, especially in dangerous situations. That gut feeling you may get in certain conditions could easily be attributed to this response and is in place to help us survive as a species.

But when it comes to everyday life, stress does not always result from extreme circumstances but from school, relationships, roommates, jobs, traffic and hundreds of other minor stressors we encounter and endure.

Symptoms of stress can vary and can affect all aspects of your well-being including emotionally, physically and cognitively.

WebMD outlines the symptomology as follows:

Emotional symptoms of stress include:

• Becoming easily agitated, frustrated, and moody.
• Feeling overwhelmed, like you are losing control or need to take control.
• Having difficulty relaxing and quieting your mind.
• Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed.
• Avoiding others.

Physical symptoms of stress include:

• Low energy.
• Headaches.
• Upset stomach, including diarrhea, constipation, and nausea.
• Aches, pains, and tense muscles.
• Chest pain and rapid heartbeat.
• Insomnia.
• Frequent colds and infections.
• Loss of sexual desire and/or ability.
• Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet.
• Dry mouth and difficulty swallowing.
• Clenched jaw and grinding teeth.

Cognitive symptoms of stress include:

• Constant worrying.
• Racing thoughts.
• Forgetfulness and disorganization.
• Inability to focus.
• Poor judgment.
• Being pessimistic or seeing only the negative side.

Behavioral symptoms of stress include:

• Changes in appetite -- either not eating or eating too much.
• Procrastinating and avoiding responsibilities.
• Increased use of alcohol, drugs, or cigarettes.
• Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing.

Constant stress can damage mental processing because prolonged levels of cortisol can result in the loss of brain cells. It can also result in cardiovascular and gastrointestinal problems as well.

When it comes to stress, it is important to note that a small amount of stress is a good thing. It gives us that extra boost to complete assignments and get things done in general. It is when stress persists and reaches high levels that damage occurs and events such as panic attacks can occur.

WebMD states that “a panic attack is a sudden, intense fear or anxiety that may make you short of breath or dizzy or make your heart pound. You may feel out of control. Some people believe they are having a heart attack or are about to die.”

Writing as someone who has had a panic attack before, they are no fun. To avoid these and other symptoms associated with stress, here are some tips on how to manage stress.

• Focus on the positive: there are events in our life that we cannot control as much as we would like to think. When you can accept this fact you feel better about the situation. Focus on the positives in your life. Life is a series of ups and down and usually when one encounters the negative, the positive is overshadowed.
• Keep a journal: In my experience, one of the reasons stress becomes so high is due to a lack of venting. Writing done how you feel can help you release some of the tension and construct ways to resolve it.
• Avoid procrastination: As a college student, procrastination of school assignments can provide a large amount of stress. Getting work done earlier and avoiding the famous “all-nighters” associated with college.
• Talk it out: Finding someone to talk to about what is stressing you out, how you are feeling and why you are feeling this way. Seeking social support can help you find solutions and calm you down. This is another way to vent.
• Exercise: Especially aerobic exercise which releases chemicals in your brain that support happiness.
• Sleep: Get plenty of sleep to regenerate your body and mind.
• Take time for yourself: Make sure to take some time out each day to do something you really enjoy.
• Take advantage of CAPS: Sonoma State University students can get counseling through Counseling and Psychological Services (CAPS). There is a limit to 10 sessions per academic year, but considering students pay a health fee for this service, it is in a students’ best interest to take advantage of CAPS if and when needed not only for stress but other issues as well.