Supporting Student Success

Stress: Friend or Foe?

What is “Stress”?

Stress is more than just a feeling of being overwhelmed; it can manifest in various physical, emotional, and behavioral ways. Common signs of stress include increased heart rate, muscle tension, irritability, difficulty concentrating, and changes in sleep patterns. By understanding these symptoms, we can identify stress when it creeps in, allowing us to take proactive steps to mitigate its effects.

Stress can also take a toll on our mental well-being. It can contribute to anxiety, depression, and other mental health disorders. Recognizing the signs of stress allows us to seek help and support when needed, whether through therapy, meditation, or other relaxation techniques. By addressing stress early, we can protect our mental health and improve our overall quality of life.

Is Stress Always Bad?

No! In fact, there are two kinds of stress: distress and eustress. Here are some key differences between these two:

A Journey From Distress to Eustress

Shifting your mindset from distress to eustress involves consciously changing how you perceive and respond to challenging situations. While it may not always be easy, it's a valuable skill that can improve your overall well-being. Here are some strategies to help you make this shift:

1. Being Mindful and Self-Aware

   1. Begin by recognizing when you are experiencing distress. Pay attention to the physical and emotional signs, like increased heart rate, irritability, or feeling overwhelmed.

   2. Practice mindfulness techniques, such as meditation or deep breathing, to stay present in the moment and become more aware of your thoughts and emotions.

2. Reframe Negative Thoughts

   1. Challenge and reframe negative or catastrophic thoughts about a situation. Try to see from a different perspective.

   2. Ask yourself: “Is there an opportunity for growth or learning in this difficult situation I’m currently facing?”

3. Practice Positive Self-Talk

   1. Sometimes, we can be hard on ourselves: to be “stronger” and to push ourselves through the problem. This might work somewhat, but we can’t run on this forever. Try to replace overly negative self-talk with positive affirmations and encouragement.

   2. Ask yourself: what kind of words of encouragement would you say to your closest friend or family, if they’re going through the same situation as you are right now?

4. Set Realistic Goals

Break down large, overwhelming tasks into smaller, manageable goals. This can make the situation feel less daunting and more achievable.

5. Engage in Stress-Relief Activities

Engage in activities that promote relaxation and stress relief, such as exercise, hobbies, spending time in nature, meditating, and watching movies; practically anything that brings calm and joy in you!

6. Seek Social Support

Talk to friends, family, or a therapist about your feelings and concerns. Sharing your thoughts with others might not always instantly solve your problems, but you can get emotional support and help you gain different perspectives.

7. Seek Professional Help

If distress persists and significantly impacts your daily life, consider seeking the help of a mental health professional who can provide guidance and support.