{"id":347,"date":"2016-02-16T17:30:55","date_gmt":"2016-02-16T17:30:55","guid":{"rendered":"https:\/\/courses.candelalearning.com\/lumencollegesuccess\/?post_type=chapter&#038;p=347"},"modified":"2016-09-21T15:40:20","modified_gmt":"2016-09-21T15:40:20","slug":"stress","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/nvrcte-sandbox-collegesuccess\/chapter\/stress\/","title":{"raw":"Stress","rendered":"Stress"},"content":{"raw":"<a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/19190710\/6043665191_7f3c3553bc_b.jpg\" rel=\"attachment wp-att-448\"><img class=\"wp-image-448 aligncenter\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/19190710\/6043665191_7f3c3553bc_b-1024x680.jpg\" alt=\"Young female college student with short pink hair and blue glasses is frowning and leaning over a table. In her hand is a jarful of pink punch or juice with a straw.\" width=\"701\" height=\"465\" \/><\/a>\r\n<blockquote>Being in control of your life and having realistic expectations about your day\u00ad-to-\u00adday challenges\u00a0are the keys to stress management, which is perhaps the most important ingredient to living a\u00a0happy, healthy and rewarding life. \u00ad\u2014Marilu Henner, actress<\/blockquote>\r\n<div class=\"textbox learning-objectives\">\r\n<h3>LEARNING OBJECTIVES<\/h3>\r\nBy the end of this section, you will be able to:\r\n<ul>\r\n \t<li>Identify sources of stress, particularly for college students<\/li>\r\n \t<li>Describe\u00a0the symptoms and\u00a0effects\u00a0of chronic stress<\/li>\r\n \t<li>List healthy ways of managing\u00a0stress that fit your current lifestyle<\/li>\r\n<\/ul>\r\n<\/div>\r\n<h2 class=\"p p-last\">Causes of\u00a0Stress<\/h2>\r\n<p class=\"p p-last\">As a student, you're probably plenty\u00a0familiar with the experience of stress\u2014a condition characterized by symptoms of physical or emotional tension. What you may not know is that it's a natural response of the mind and body\u00a0to a situation in which\u00a0a person feels threatened or anxious. Stress can be positive (e.g., preparing for a wedding) or negative (e.g., dealing with a natural disaster).<\/p>\r\n\r\n<div class=\"syndicate\">\r\n<div class=\"mSyndicate\">\r\n<div class=\"subc\">\r\n<p class=\"lastChild\">Stress can hit you when you least expect it\u2014before a test, after losing a job, or during conflict in a relationship. If you're a college student, it may feel like stress is a persistent fact of life. While everyone experiences stress at times, a prolonged bout of it can affect your health and ability to cope with life. That\u2019s why social support and self-care are important. They can help you see your problems in perspective . . . and the stressful feelings ease up.<\/p>\r\n\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\nSometimes stress can be good. For instance, it can help you develop skills needed to manage potentially challenging or threatening situations in life. However, stress can be harmful when it is severe enough to make you feel overwhelmed\u00a0and out of control.\r\n\r\nStrong emotions like fear, sadness, or other symptoms of depression are normal, as long as they are temporary and don\u2019t interfere with daily activities. If these emotions last too long or cause other problems, it\u2019s a different story.\r\n<h2>Signs\u00a0and Effects of Stress<\/h2>\r\n<div class=\"pull-right span7\">\r\n<div class=\"module-typeC\">\r\n\r\nPhysical or emotional tension are often signs of stress. They can be reactions to a situation that causes you to feel threatened or anxious. The following are all common symptoms\u00a0of stress:\r\n\r\n<\/div>\r\n<\/div>\r\n<ul>\r\n \t<li>Disbelief and shock<\/li>\r\n \t<li>Tension and irritability<\/li>\r\n \t<li>Fear and anxiety about the future<\/li>\r\n \t<li>Difficulty making decisions<\/li>\r\n \t<li>Being numb to one\u2019s feelings<\/li>\r\n \t<li>Loss of interest in normal activities<\/li>\r\n \t<li>Loss of appetite (or increased appetite)<\/li>\r\n \t<li>Nightmares and recurring thoughts about the event<\/li>\r\n \t<li>Anger<\/li>\r\n \t<li>Increased use of alcohol and drugs<\/li>\r\n \t<li>Sadness and other symptoms of depression<\/li>\r\n \t<li>Feeling powerless<\/li>\r\n \t<li>Crying<\/li>\r\n \t<li>Sleep problems<\/li>\r\n \t<li>Headaches, back pains, and stomach problems<\/li>\r\n \t<li>Trouble concentrating<\/li>\r\n<\/ul>\r\nIt's not only unpleasant to live with the tension and symptoms of ongoing\u00a0stress; it's actually harmful to your body, too. Chronic stress can impair your immune system and disrupt almost all of your body's processes, leading to increased risk of numerous health problems, including the following:[footnote]http:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress\/art-20046037[\/footnote]\r\n<ul>\r\n \t<li>Anxiety<\/li>\r\n \t<li>Depression<\/li>\r\n \t<li>Digestive problems<\/li>\r\n \t<li>Heart disease<\/li>\r\n \t<li>Sleep problems<\/li>\r\n \t<li>Weight gain<\/li>\r\n \t<li>Memory and concentration impairment<\/li>\r\n<\/ul>\r\nThat's why it's so important to learn healthy ways of coping with the stressors in your life.\r\n\r\n<a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/19220821\/21258409128_e750c8331b_k.jpg\" rel=\"attachment wp-att-477\"><img class=\"wp-image-477 aligncenter\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/19220821\/21258409128_e750c8331b_k-1024x683.jpg\" alt=\"Man lies comfortably on his back in the sun on public steps, his skateboard at this feet, phone in hand.\" width=\"500\" height=\"333\" \/><\/a>\r\n<h2>Ways of Managing Stress<\/h2>\r\nThe best strategy for\u00a0managing stress is by taking care of yourself in the following ways:\r\n<ul>\r\n \t<li><strong>Avoid drugs and alcohol.<\/strong> They may seem to be a temporary fix to feel better, but in the long run they can create more problems and add to your stress\u2014instead of taking it away.<\/li>\r\n \t<li><strong>Manage your time.<\/strong> Work on prioritizing and scheduling your commitments. This\u00a0will help you feel in better control of your life, which, in turn, will mean less stress.<\/li>\r\n \t<li><strong>Find support.<\/strong> Seek help from a friend, family member, partner, counselor, doctor, or clergy person. Having a sympathetic listening ear and talking\u00a0about your problems and stress really can lighten the burden.<\/li>\r\n \t<li><strong>Connect socially.<\/strong>\u00a0When you feel stressed, it's easy to isolate yourself. Try to resist this impulse and stay connected. Make time to enjoy being with classmates, friends, and family; try to schedule study breaks that you can take with other people.<\/li>\r\n \t<li><strong>Slow down and cut out distractions for a while<\/strong>. Take a break from your phone, email, and social media.<\/li>\r\n \t<li><strong>Take care of your health.<\/strong>\r\n<ul>\r\n \t<li>Eat a healthy, well-balanced diet<\/li>\r\n \t<li>Exercise regularly<\/li>\r\n \t<li>Get plenty of sleep<\/li>\r\n \t<li>Try a relaxation technique, such as meditation or yoga, or treat yourself to a massage<\/li>\r\n \t<li>Maintain a normal routine<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\nThe following video features a progressive muscle relaxation meditation for you to try. There are many many others available on YouTube and elsewhere.\r\n\r\nhttps:\/\/youtu.be\/PYsuvRNZfxE\r\n\r\nIf the self-care\u00a0techniques listed above aren't enough and stress is seriously interfering with your studies or life, don't be afraid to get help. The student health center and college counselors are both good resources.\r\n<div class=\"textbox exercises\">\r\n<h3>Activity: Reduce Your Stress Level<\/h3>\r\n<h4>Objective<\/h4>\r\n<ul>\r\n \t<li>List healthy ways of managing\u00a0stress that fit your current lifestyle<\/li>\r\n<\/ul>\r\n<h4>Directions<\/h4>\r\n<ul>\r\n \t<li>Identify at least three things you currently\u00a0do to cope with\u00a0stress that aren't working or aren't\u00a0good for you.<\/li>\r\n \t<li>Identify healthy replacements for each of them, and write yourself a \"stress-relief prescription\" that you plan to follow\u00a0for one week. Try to include\u00a0one stress management technique to use\u00a0every day. At the end of the week, respond to the following prompts in a short, reflective essay (1\u20132 pages):\r\n<ul>\r\n \t<li>Which ineffective or unhealthy\u00a0coping strategies\u00a0did you set out to change and why?<\/li>\r\n \t<li>Which stress-relief techniques did you try during the week? Were any of them\u00a0new for you? Which ones were most effective?<\/li>\r\n \t<li>How much do you think stress affects you in your current life at college? Do you feel like you have it\u00a0under control or not? If not, what else might you do to reduce\u00a0your stress level?<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li>Follow your instructor's guidelines for submitting assignments.<\/li>\r\n<\/ul>\r\n<\/div>\r\nhttps:\/\/assessments.lumenlearning.com\/assessments\/910","rendered":"<p><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/19190710\/6043665191_7f3c3553bc_b.jpg\" rel=\"attachment wp-att-448\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-448 aligncenter\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/19190710\/6043665191_7f3c3553bc_b-1024x680.jpg\" alt=\"Young female college student with short pink hair and blue glasses is frowning and leaning over a table. In her hand is a jarful of pink punch or juice with a straw.\" width=\"701\" height=\"465\" \/><\/a><\/p>\n<blockquote><p>Being in control of your life and having realistic expectations about your day\u00ad-to-\u00adday challenges\u00a0are the keys to stress management, which is perhaps the most important ingredient to living a\u00a0happy, healthy and rewarding life. \u00ad\u2014Marilu Henner, actress<\/p><\/blockquote>\n<div class=\"textbox learning-objectives\">\n<h3>LEARNING OBJECTIVES<\/h3>\n<p>By the end of this section, you will be able to:<\/p>\n<ul>\n<li>Identify sources of stress, particularly for college students<\/li>\n<li>Describe\u00a0the symptoms and\u00a0effects\u00a0of chronic stress<\/li>\n<li>List healthy ways of managing\u00a0stress that fit your current lifestyle<\/li>\n<\/ul>\n<\/div>\n<h2 class=\"p p-last\">Causes of\u00a0Stress<\/h2>\n<p class=\"p p-last\">As a student, you&#8217;re probably plenty\u00a0familiar with the experience of stress\u2014a condition characterized by symptoms of physical or emotional tension. What you may not know is that it&#8217;s a natural response of the mind and body\u00a0to a situation in which\u00a0a person feels threatened or anxious. Stress can be positive (e.g., preparing for a wedding) or negative (e.g., dealing with a natural disaster).<\/p>\n<div class=\"syndicate\">\n<div class=\"mSyndicate\">\n<div class=\"subc\">\n<p class=\"lastChild\">Stress can hit you when you least expect it\u2014before a test, after losing a job, or during conflict in a relationship. If you&#8217;re a college student, it may feel like stress is a persistent fact of life. While everyone experiences stress at times, a prolonged bout of it can affect your health and ability to cope with life. That\u2019s why social support and self-care are important. They can help you see your problems in perspective . . . and the stressful feelings ease up.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>Sometimes stress can be good. For instance, it can help you develop skills needed to manage potentially challenging or threatening situations in life. However, stress can be harmful when it is severe enough to make you feel overwhelmed\u00a0and out of control.<\/p>\n<p>Strong emotions like fear, sadness, or other symptoms of depression are normal, as long as they are temporary and don\u2019t interfere with daily activities. If these emotions last too long or cause other problems, it\u2019s a different story.<\/p>\n<h2>Signs\u00a0and Effects of Stress<\/h2>\n<div class=\"pull-right span7\">\n<div class=\"module-typeC\">\n<p>Physical or emotional tension are often signs of stress. They can be reactions to a situation that causes you to feel threatened or anxious. The following are all common symptoms\u00a0of stress:<\/p>\n<\/div>\n<\/div>\n<ul>\n<li>Disbelief and shock<\/li>\n<li>Tension and irritability<\/li>\n<li>Fear and anxiety about the future<\/li>\n<li>Difficulty making decisions<\/li>\n<li>Being numb to one\u2019s feelings<\/li>\n<li>Loss of interest in normal activities<\/li>\n<li>Loss of appetite (or increased appetite)<\/li>\n<li>Nightmares and recurring thoughts about the event<\/li>\n<li>Anger<\/li>\n<li>Increased use of alcohol and drugs<\/li>\n<li>Sadness and other symptoms of depression<\/li>\n<li>Feeling powerless<\/li>\n<li>Crying<\/li>\n<li>Sleep problems<\/li>\n<li>Headaches, back pains, and stomach problems<\/li>\n<li>Trouble concentrating<\/li>\n<\/ul>\n<p>It&#8217;s not only unpleasant to live with the tension and symptoms of ongoing\u00a0stress; it&#8217;s actually harmful to your body, too. Chronic stress can impair your immune system and disrupt almost all of your body&#8217;s processes, leading to increased risk of numerous health problems, including the following:<a class=\"footnote\" title=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress\/art-20046037\" id=\"return-footnote-347-1\" href=\"#footnote-347-1\" aria-label=\"Footnote 1\"><sup class=\"footnote\">[1]<\/sup><\/a><\/p>\n<ul>\n<li>Anxiety<\/li>\n<li>Depression<\/li>\n<li>Digestive problems<\/li>\n<li>Heart disease<\/li>\n<li>Sleep problems<\/li>\n<li>Weight gain<\/li>\n<li>Memory and concentration impairment<\/li>\n<\/ul>\n<p>That&#8217;s why it&#8217;s so important to learn healthy ways of coping with the stressors in your life.<\/p>\n<p><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/19220821\/21258409128_e750c8331b_k.jpg\" rel=\"attachment wp-att-477\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-477 aligncenter\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/1110\/2016\/02\/19220821\/21258409128_e750c8331b_k-1024x683.jpg\" alt=\"Man lies comfortably on his back in the sun on public steps, his skateboard at this feet, phone in hand.\" width=\"500\" height=\"333\" \/><\/a><\/p>\n<h2>Ways of Managing Stress<\/h2>\n<p>The best strategy for\u00a0managing stress is by taking care of yourself in the following ways:<\/p>\n<ul>\n<li><strong>Avoid drugs and alcohol.<\/strong> They may seem to be a temporary fix to feel better, but in the long run they can create more problems and add to your stress\u2014instead of taking it away.<\/li>\n<li><strong>Manage your time.<\/strong> Work on prioritizing and scheduling your commitments. This\u00a0will help you feel in better control of your life, which, in turn, will mean less stress.<\/li>\n<li><strong>Find support.<\/strong> Seek help from a friend, family member, partner, counselor, doctor, or clergy person. Having a sympathetic listening ear and talking\u00a0about your problems and stress really can lighten the burden.<\/li>\n<li><strong>Connect socially.<\/strong>\u00a0When you feel stressed, it&#8217;s easy to isolate yourself. Try to resist this impulse and stay connected. Make time to enjoy being with classmates, friends, and family; try to schedule study breaks that you can take with other people.<\/li>\n<li><strong>Slow down and cut out distractions for a while<\/strong>. Take a break from your phone, email, and social media.<\/li>\n<li><strong>Take care of your health.<\/strong>\n<ul>\n<li>Eat a healthy, well-balanced diet<\/li>\n<li>Exercise regularly<\/li>\n<li>Get plenty of sleep<\/li>\n<li>Try a relaxation technique, such as meditation or yoga, or treat yourself to a massage<\/li>\n<li>Maintain a normal routine<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>The following video features a progressive muscle relaxation meditation for you to try. There are many many others available on YouTube and elsewhere.<\/p>\n<p><iframe loading=\"lazy\" id=\"oembed-1\" title=\"Body Scan Meditation\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/PYsuvRNZfxE?feature=oembed&#38;rel=0\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>If the self-care\u00a0techniques listed above aren&#8217;t enough and stress is seriously interfering with your studies or life, don&#8217;t be afraid to get help. The student health center and college counselors are both good resources.<\/p>\n<div class=\"textbox exercises\">\n<h3>Activity: Reduce Your Stress Level<\/h3>\n<h4>Objective<\/h4>\n<ul>\n<li>List healthy ways of managing\u00a0stress that fit your current lifestyle<\/li>\n<\/ul>\n<h4>Directions<\/h4>\n<ul>\n<li>Identify at least three things you currently\u00a0do to cope with\u00a0stress that aren&#8217;t working or aren&#8217;t\u00a0good for you.<\/li>\n<li>Identify healthy replacements for each of them, and write yourself a &#8220;stress-relief prescription&#8221; that you plan to follow\u00a0for one week. Try to include\u00a0one stress management technique to use\u00a0every day. At the end of the week, respond to the following prompts in a short, reflective essay (1\u20132 pages):\n<ul>\n<li>Which ineffective or unhealthy\u00a0coping strategies\u00a0did you set out to change and why?<\/li>\n<li>Which stress-relief techniques did you try during the week? Were any of them\u00a0new for you? Which ones were most effective?<\/li>\n<li>How much do you think stress affects you in your current life at college? Do you feel like you have it\u00a0under control or not? If not, what else might you do to reduce\u00a0your stress level?<\/li>\n<\/ul>\n<\/li>\n<li>Follow your instructor&#8217;s guidelines for submitting assignments.<\/li>\n<\/ul>\n<\/div>\n<p>\t<iframe id=\"lumen_assessment_910\" class=\"resizable\" src=\"https:\/\/assessments.lumenlearning.com\/assessments\/load?assessment_id=910&#38;embed=1&#38;external_user_id=&#38;external_context_id=&#38;iframe_resize_id=lumen_assessment_910\" frameborder=\"0\" style=\"border:none;width:100%;height:100%;min-height:400px;\"><br \/>\n\t<\/iframe><\/p>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-347\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Original<\/div><ul class=\"citation-list\"><li>Stress. <strong>Provided by<\/strong>: Lumen Learning. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY: Attribution<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Image of woman with mason jar. <strong>Authored by<\/strong>: Lily Monster. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/ad4n6Z\">https:\/\/flic.kr\/p\/ad4n6Z<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc\/4.0\/\">CC BY-NC: Attribution-NonCommercial<\/a><\/em><\/li><li>Image of man on stairs. <strong>Authored by<\/strong>: Heinrich Plum. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/yowUpj\">https:\/\/flic.kr\/p\/yowUpj<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nd\/4.0\/\">CC BY-ND: Attribution-NoDerivatives<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">All rights reserved content<\/div><ul class=\"citation-list\"><li>Progressive Muscle Relaxation Meditation. <strong>Provided by<\/strong>: UNH Health Services. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/youtu.be\/PYsuvRNZfxE\">https:\/\/youtu.be\/PYsuvRNZfxE<\/a>. <strong>License<\/strong>: <em>All Rights Reserved<\/em>. <strong>License Terms<\/strong>: Standard YouTube license<\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">Public domain content<\/div><ul class=\"citation-list\"><li>Coping with Stress. <strong>Provided by<\/strong>: CDC. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/www.cdc.gov\/violenceprevention\/pub\/coping_with_stress_tips.html\">http:\/\/www.cdc.gov\/violenceprevention\/pub\/coping_with_stress_tips.html<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section><hr class=\"before-footnotes clear\" \/><div class=\"footnotes\"><ol><li id=\"footnote-347-1\">http:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress\/art-20046037 <a href=\"#return-footnote-347-1\" class=\"return-footnote\" aria-label=\"Return to footnote 1\">&crarr;<\/a><\/li><\/ol><\/div>","protected":false},"author":923,"menu_order":5,"template":"","meta":{"_candela_citation":"[{\"type\":\"original\",\"description\":\"Stress\",\"author\":\"\",\"organization\":\"Lumen Learning\",\"url\":\"\",\"project\":\"\",\"license\":\"cc-by\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of woman with mason jar\",\"author\":\"Lily 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