Stress & Anxiety

Stressed out?

Stress is more common than you may think:

  • 43% of college students suffer adverse health effects due to stress.
  • DU students report that stress is the number one cause of missed class.
  • Money, work and academics are the leading causes of stress in the lives of college students.

What is stress?

Stress is a reaction that people have when responding to events that threaten or challenge them. Stress is highly linked to change that occurs in people’s lives. Small amounts of stress can work as motivators to improve performance, too much stress can impair motivation and performance, and too little stress can decrease motivation and drive.

What is anxiety?

Anxiety typically involves physical, emotional, and behavioral symptoms. Physical symptoms can include shakiness, racing heartbeat, shortness of breath, nausea, and other intestinal symptoms. Emotional symptoms include feelings of worry, anger, apprehension, fear and even a sense of panic or dread. Behavioral symptoms can include avoidance, repetitive actions (e.g. checking locks repeatedly, excessive washing of hands), and isolation.

Symptoms of chronic stress and anxiety:

Physical Symptoms:

  • Headache
  • Ulcers (stomach problems)
  • High blood pressure
  • Fatigue
  • Insomnia
  • Panic attacks
  • Susceptibility to minor illness

Emotional Symptoms:

  • Depression or sadness
  • Mood swings and irritability
  • Anger
  • Fear
  • Decreased self esteem
  • Anxiousness/Worry
  • Impatience
  • Forgetfulness
  • Preoccupation
  • Disorganization of thoughts
  • Lack of creativity
  • Lack of control/need for too much control

How can I manage my stress better?

  • Be realistic. Don’t try to be perfect – no one is. Expecting yourself and others to be perfect can add to your stress, if you feel you need help with something, like schoolwork, ask for it!
  • Take a stand against over scheduling. If you feel like you are too overwhelmed with your daily activities then try to cut back. You cannot be in two places at once despite your best efforts! Choose to do the activities that are most important to you and to your success.
  • Get a good night’s sleep. Making sure that you are getting enough sleep keeps your body and mind in tip-top shape. Plan your schedule around getting 8 hours of sleep a night whenever possible.
  • Take time to relax. This is easier said than done, however, you need to be able to make time for yourself to do something you enjoy. This will help keep you from getting too overloaded with your day-to-day tasks. Find an activity that is calming and pleasurable: exercise, watch a movie, hang with friends, or take some time for yourself.
  • Treat your body well. You only have one body so treat it right! Eating healthy helps fuel your body’s natural energy so you can focus and think clearly. Here are some quick tips: eat breakfast, keep a healthy snack on hand such as fruit or yogurt, drink water, eat whole grains instead of food with white, refined flower.
  • Exercise. Exercise is a great way to help manage your stress but keep in mind that excessive exercise can add to your stress levels, so don’t overdo it. When you exercise your body releases endorphins, which are your body’s natural “feel good” hormones. Most often you will find that after exercising you will feel better about yourself, the day, and the situations you are dealing with. Also exercise is a great way to get some personal time in where you can get away from other people and activities you are dealing with.
  • Know your stressors. Notice your stress, do not ignore it. Figure out what specific events, activities, or people put you in distress. Identify which of your stressors you can eliminate or avoid and do so.
  • Watch what you’re thinking. Your outlook, attitude and thoughts influence the way you see the world. A healthy dose of optimism can help you make the best of a stressful circumstance.
  • Solve the little problems. Once you learn to solve your small everyday problems this will help give you a sense of control and help you solve the bigger problems in your life. If you don’t take care of these small things on your agenda then this can add to your stress giving you the sense of little control in your life and taking away your confidence.