Stress
A small amount of stress can;
- Increase productivity
- Be motivating
- Improve performance
However, prolonged or extreme stress can be both unhelpful and ultimately unhealthy for the mind and body. It can cause symptoms such as;
- Difficulty sleeping
- Sweating
- Lack of appetite
- Difficulty concentrating
It is possible to use a range of stress management techniques to prevent and reduce the negative impact of stress. A dual approach of being aware of the impact of your lifestyle in promoting well being, and tackling symptoms and stressors directly can help redress the balance and allow you to be more in control.
1. Tackling stressors indirectly through lifestyle;
Looking at your life in general and assessing what works well and what areas it would be helpful to work on, will help provide a buffer to the difficulties life throws at us. Even small lifestyle changes could prove worthwhile. This might include –
Eating regular, healthier meals and choosing foods that will give slow release energy and help maintain blood sugar levels
Ensuring there is time for relaxation, quiet and calm at some point in the day
Doing some form of regular exercise
Using time-management techniques to ensure workload does not build up to unacceptable levels
Having regular contact with positive people in your life
Trying to prioritise getting enough sleep
2. Tackling stress directly;
Take steps to take some control of the situation. You could do this by making a list of the things that are worrying you. Try to prioritise the most important and then use problem solving techniques to work on reducing difficulties. For example, you could take each item in turn and brainstorm possible solutions. Be as creative and imaginative as you like. Next highlight the solutions that appear more realistic or possible. Choose the one that, on balance, seems worth trying. Try it out and evaluate the results
Make an action plan. Identify a goal and formulate steps to reach it
If you are finding it hard to clear your head and concentrate, try some quick muscle relaxation/do some deep breathing/run up and down the stairs a number of times (or similar!)/say some positive affirmations or statements to yourself
If you are indoors studying or are in front of a computer – go outside! Get some fresh air and sunlight
Challenge your thoughts if they are unhelpful and increasing your stress; are you thinking in a balanced way? What evidence do you have for your thoughts? What evidence do you have against your thoughts? Can you sum up forming a more balanced perspective?
Talk to someone positive and reliable
Get advice about your situation from someone who has some knowledge or expertise on the subject
Use your diet to help reduce stress. Evaluate what you have had to eat or drink today. Could this be adding to your feelings of stress? Do you think you may be dehydrated, or could your blood sugar be low? Drink some water! Eat some slow release carbohydrates!
Where to get additional help
Counselling and Mental Health Support Team
Your GP
Useful Links
Links to organisations and contacts external to the University are provided for your convenience, but the University takes no responsibility for the content of the sites or for the outcomes of any contacts made through following these links.
There is a great deal of literature and information online with regard to managing stress. Here are some examples –
