April is Stress Awareness Month, a great opportunity to consider the effect of stress on our lives and learn effective strategies to manage it.
April is Stress Awareness Month, a great opportunity to consider the effect of stress on our lives and learn effective strategies to manage it. As a student, you might feel overwhelmed and stressed due to academic demands, social pressures, and personal responsibilities. This article discusses stress, its physical symptoms, and practical ways to deal with it, helping you prioritise your well-being throughout your academic journey.
What is Stress?
Stress is the body's natural response to situations or challenges perceived as threatening or difficult, whether real or imaginary. When you encounter a stressful situation, your body releases hormones like adrenaline and cortisol, which activate the "fight or flight" response. Although stress can be a motivating force in short periods, prolonged stress can harm your physical and mental health.
Physiological Symptoms of Stress
Cortisol is a hormone produced by the adrenal glands in response to stress. Often called the "stress hormone," cortisol is essential to the body's fight-or-flight response. It helps to release energy reserves and increase alertness during perceived danger. While short-term increases in cortisol levels are necessary for survival, chronic stress can lead to sustained elevation of cortisol, which can harm health. Prolonged exposure to high levels of cortisol is associated with a range of adverse effects, including impaired immune function, increased risk of cardiovascular disease, digestive problems, weight gain, and mood disorders such as anxiety and depression. Thus, understanding cortisol and its impact on stress is crucial for managing stress effectively and promoting overall well-being.
It is important to identify other physiological symptoms of stress in order to address it effectively. Here are some common symptoms to look out for:
- Increased Heart Rate and Blood Pressure: Stress can activate the cardiovascular system, increasing heart rate and blood pressure. Prolonged periods of heightened cardiovascular activity can strain the heart, contributing to long-term health problems.
- Muscle Tension: Stress often manifests as muscle tension, particularly in the neck, shoulders, and back. Persistent muscle tension can result in headaches, body aches, and decreased flexibility.
- Digestive Issues: Stress can have a negative impact on the digestive system, leading to various symptoms such as stomach pain, nausea, diarrhoea, or constipation. Chronic stress may exacerbate gastrointestinal conditions like irritable bowel syndrome (IBS).
- Weakened Immune Function: Prolonged stress can weaken the immune system, making individuals more susceptible to infections and illnesses. If you experience recurrent colds or flu-like symptoms, it may indicate underlying stress.
- Sleep Disturbances: Stress can disrupt sleep, leading to insomnia. Poor sleep quality exacerbates stress levels, creating a vicious cycle.
How to Combat Stress
While stress is an inevitable part of life, there are numerous strategies to mitigate its impact and promote overall well-being:
- Practice Mindfulness and Relaxation Techniques: To alleviate stress and promote relaxation, engage in mindfulness meditation, deep breathing exercises, or progressive muscle relaxation.
- Establish Healthy Habits: Prioritise regular physical activity, a balanced and nutritious diet, and sufficient sleep. Exercise releases endorphins, which help to reduce stress levels. A balanced diet and adequate rest support overall resilience.
- Manage Time Effectively: Breaking tasks into smaller steps, prioritising responsibilities, and setting realistic goals can reduce overwhelm and empower you to approach challenges systematically.
- Seek Social Support: During times of stress, it's important to connect with trusted friends, family members, or mental health professionals to share your feelings. This fosters a sense of belonging and provides valuable emotional support.
- Set Boundaries: It's important to prioritise activities that align with your values and goals. Establishing boundaries and learning to avoid excessive commitments can protect your time and energy, reducing the risk of burnout.
- Engage in Relaxing Activities: Dedicate time to hobbies and activities that bring you joy and relaxation, whether reading, listening to music, spending time in nature, or practising creative pursuits.
- Seek Professional Help if Needed: If stress impacts your daily life, seek professional assistance from mental health services available at your academic partner.
Stress Awareness Month, commit to taking proactive steps towards self-care and stress management, empowering yourself to thrive academically and personally. Remember, you are not alone; support is always available to help you through difficult times.
Researchers have identified that watching videos and images of cute animals can help reduce stress levels by up to 50%.
Additional Resources