Stress Management for University Students University Counselling Service UWI, Mona

What is stress?  Our reactions to any challenges or demands. These reactions can be physical, mental or emotional.  Stress can be helpful (giving an extra burst of energy) or harmful (leading to serious physical, mental and emotional harm)

Manifestations of Stress  Physical ill-health - frequent headaches - frequent use of antacids for upset stomach - palpitations and/or chest pains - fainting feelings - frequent colds and ‘flu

Manifestations of Stress (cont’d)  Emotional ill-health - unrealistic fear - unrealistic fear - the blues - irritability - frequent outbursts of anger - withdrawal - loss of joy

Manifestations of Stress (cont’d)  Intellectual Impairment - poor concentration - unreliable memory - difficulty making decisions -difficulty dismissing problems

Managing Stress  Analyze the problem - acknowledge it - note feelings and thoughts - record how you handled it

Managing Stress (cont’d)  Become change-skilled - flexibility - adaptation - anticipation of change -alter your perspective

Stress management strategies for students  Have realistic expectations of yourself  Do not focus on expectations of significant others if this is likely to add to your stress level  Don’t focus too heavily on grades, concentrate instead on “doing your best”

 Do not give in to feelings of panic  Maintain an “I can do this” attitude  Know your personal stress signals (symptoms)  If you are having serious problems be sure to speak about this with the relevant members of the university staff

 Organize yourself  Control your environment by controlling who and what is surrounding you  Give yourself positive feedback and small rewards for tasks accomplished  Learn relaxation techniques

 Exercise - your body’s productivity depends on it’s ability to provide food and oxygen to the cells  Get adequate rest  Feed yourself properly - do not “poison” your body

References Williams- Brown, Sharon Managing the Stress of the Final Exam Period Presentation to Norman Manley Law School Students, 2002 Stress Management for Higher Education Gordon Stair, Angela Stress Management for Higher Education Administrators. Presentation to ACHEA Conference, June 2001