Got Stress?

What is Stress?

Stress is the body’s response to a threat, real or perceived. In small amounts it can help us be more alert and focused, for example, in a performance situation–sports, presentation, a date.

Stress can be especially useful when we are really threatened because the body prepares to flee or fight. That is an important response if a tiger is chasing you because your heart rate, breathing rate, muscle tension, metabolism, and blood pressure all increase. Blood is directed away from your hands, feet, and digestive system and into the large muscles that help your run or fight. Of course, this isn’t so great if the “tiger” is just an exam. We don’t need so much arousal in that situation.

Worse still is when the tiger is in our heads and may not reflect reality at all. “I’m going to fail that test.” That seems like a tiger and our body prepares for the flight or fight, but we don’t need all those stress reactions even if it is important to pass the exam. Fortunately, when the threat diminishes, our body corrects itself. However, if our stress level stays high over time and we don’t find ways to lower our stress, it can lead to a host of physical and emotional problems.

You probably already know a bit about stress because a) you are human, b) you’re probably a college student, and c) you are looking at this webpage. So take a look around this page and website. There are range of ideas and tools to help you lower your stress. Many you can do on your own, but if you want to talk about your stress with someone, come in and see one of our counselors at the Counseling Center. Check out this link if you want more information about stress and how to manage.

Got Anxiety?

Anxiety and stress are close cousins and you may hear people use the terms interchangeably when they are actually two different experiences. Stress is typically our body & mind’s response to a challenging situation (or situations, as is the case for many college students) and it isn’t always a negative thing. Just the right amount of stress can motivate us as we near a deadline. Anxiety, by contrast, can be difficult to explain to others or to identify a particular source for the anxiety. It is often accompanied by a constant feeling of worry or dread and can be debilitating.

Feeling anxious right now? Try these calming techniques. You may also want to check-out our tips to tackle stress.

  • Grounding – Sit comfortably and upright on a chair or sofa with you feet firmly on the floor.  Gently press your feet into the floor noticing your legs tighten a little and then relax.  Let your shoulders relax.  Pay attention to how the ground and chair are supporting you.
  • Centering – Ground as described above.  Very gently rock your hips until you feel your weight is even settled.  Imagine there is a string attached from your tail bone through the top of your head and let your body relax and rise up along that string (don’t “sit up” as if at attention).   Let your shoulders drop and breathe naturally.
  • Breathing – Imagine you have a straw in your mouth and make a small opening to breathe through.  Breathe slowly  through your mouth and imagine the air is being drawn down to your belly button.  Slowly breathe out.  Repeat at least 6 times.   As this becomes easier, pay attention only to your breathing.
  • Planning – Write down what actions you can take to address the problem.  Identify which are feasible and when you can do them.  Decide when you will do these.  Often just having a plan helps lowers distress.
  • Distracting – Make a list of 3-10 things you can do to take your mind off what is upsetting you. Do at least one of these.  Drinking and drug use should not be on this list.
  • Reach Out – Call a friend or family member just to talk.

Stress Reduction Ideas

Each of the links below provides various ideas that can help you reduce your stress level

Audio files to help you relax

All files are in MP3 format. To download, right- or Ctrl-click and select Save As.