{"id":27201,"date":"2021-11-10T20:47:35","date_gmt":"2021-11-11T01:47:35","guid":{"rendered":"https:\/\/healthymindsphilly.org\/?p=27201"},"modified":"2021-11-10T20:47:35","modified_gmt":"2021-11-11T01:47:35","slug":"stress-and-college","status":"publish","type":"post","link":"https:\/\/healthymindsphilly.org\/dev\/blog\/stress-and-college\/","title":{"rendered":"Stress and College"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Clenched teeth, locked jaw, tension shooting up my shoulders and neck, feeling heavy as if my<\/span> <span style=\"font-weight: 400;\">legs were glued to the floor, tightness in my low back set in, and finally a pounding headache<\/span> <span style=\"font-weight: 400;\">crashed into my frontal lobes. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stress! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">My name is Liam, and I\u2019m a junior in the Public Health program at Temple<\/span> <span style=\"font-weight: 400;\">University. Lately I\u2019ve been dwelling on stress (literally).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Last semester was full of surprises. I was already late to register for my summer classes,<\/span> <span style=\"font-weight: 400;\">scrambling to find a course before the deadline, all while in the process of moving, losing family<\/span> <span style=\"font-weight: 400;\">to gun violence, not to mention dealing with burnout and vicarious trauma from work. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the top of this long list:<\/span> <span style=\"font-weight: 400;\">social isolation due to the COVID-19 restrictions and recommendations. Tired, worrying I<\/span> <span style=\"font-weight: 400;\">wouldn&#8217;t get a course in time, I stumbled across one of the remaining courses available: <\/span><span style=\"font-weight: 400;\">\u2018Stress Management\u2019. I assumed it would be about deep breathing, and healthy<\/span> <span style=\"font-weight: 400;\">social networks, which are both important, but instead the course focused more on the mind-body<\/span> <span style=\"font-weight: 400;\">connection and interactivity.<\/span><span style=\"font-weight: 400;\"> This course taught me a lot about myself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a master procrastinator, I do everything at the very last minute. This is accompanied with<\/span> <span style=\"font-weight: 400;\">awfulizing (constantly worrying about the \u201cwhat if\u2019s\u201d in life), not to mention the chronic back pain. S<\/span><span style=\"font-weight: 400;\">tress become that \u201cfriend\u201d who always shows up unannounced and overstays. <\/span><span style=\"font-weight: 400;\">From time to<\/span> <span style=\"font-weight: 400;\">time I noticed my stomach felt strange for no reason at all. My <\/span><span style=\"font-weight: 400;\">muscles were tense, and I had other aches and pains. <\/span><\/p>\n<p><strong>All of these symptoms are correlated to stress and how I deal with it. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">There are many triggers that we <\/span><span style=\"font-weight: 400;\">naturally perceive to be stressful:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">environmental factors (where we<\/span> <span style=\"font-weight: 400;\">live)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">life events<\/span><\/li>\n<li><span style=\"font-weight: 400;\">our values and beliefs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">occupational stress<\/span><\/li>\n<li><span style=\"font-weight: 400;\">decision making<\/span><\/li>\n<li><span style=\"font-weight: 400;\">feelings of<\/span> <span style=\"font-weight: 400;\">captivity or loneliness<\/span><\/li>\n<li><span style=\"font-weight: 400;\">negative media (social and<\/span> <span style=\"font-weight: 400;\">broadcast)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In fact, our life experiences give way to our thoughts and beliefs,<\/span> <span style=\"font-weight: 400;\">which feed into our actions. During one presentation in my Stress Management course, one slide mentioned \u201cStress doesn&#8217;t necessarily<\/span> <span style=\"font-weight: 400;\">cause<\/span> <span style=\"font-weight: 400;\">any disease, though it can leave you more susceptible to diseases or illness. Some<\/span> <span style=\"font-weight: 400;\">estimate 80% of all doctor&#8217;s visits are caused by or related to stress.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We know there is a relationship between stress and disease. If we<\/span> <span style=\"font-weight: 400;\">can find ways to intercept the events in our lives that tend to be \u2018negative stress\u2019 and find<\/span> <span style=\"font-weight: 400;\">healthy ways to process them &#8211; talking with friends, going to therapy, practicing mindful activities &#8211; <\/span><span style=\"font-weight: 400;\">we all may all be a bit more well!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I<\/span> <span style=\"font-weight: 400;\">was perplexed to hear Professor Jay mention that <a href=\"https:\/\/www.apa.org\/research\/action\/immune\" target=\"_blank\" rel=\"noopener\">stress can suppress the immune system<\/a>.<\/span> <span style=\"font-weight: 400;\">The body&#8217;s natural responses to stimulants are called alarm reactions (acid secreted into the<\/span> <span style=\"font-weight: 400;\">gastrointestinal tract from the adrenal glands when our body is alarmed). <\/span><span style=\"font-weight: 400;\">\u201cStress is neither good nor bad\u2026 rather<\/span> <span style=\"font-weight: 400;\">it\u2019s based on our perceptions of events and experiences.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This created a revelation in my<\/span> <span style=\"font-weight: 400;\">thinking: we need to completely view stress differently.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>Putting the pieces together: what does it all mean?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It is vital to understand what stress is and how it works. Society conforms to the norm of promoting<\/span> common <span style=\"font-weight: 400;\">stimulants of stress (long work hours, mid-term exams, comparing social status, etc.), and<\/span> <span style=\"font-weight: 400;\">fosters close relationships with stress culture. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have to see the task for what it is. We have a<\/span> <span style=\"font-weight: 400;\">chance to ease the muscle tensions, release those clenched teeth, avoid panic attacks, slow<\/span> <span style=\"font-weight: 400;\">that hypertensive heart and blood pressure. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I personally started expanding my<\/span> <span style=\"font-weight: 400;\">coping skills with: <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">deep breathing <\/span><\/li>\n<li><span style=\"font-weight: 400;\">keeping track <\/span><span style=\"font-weight: 400;\">of completed tasks<\/span><\/li>\n<li><span style=\"font-weight: 400;\">exercise (basketball, running,<\/span> <span style=\"font-weight: 400;\">biking)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">acupuncture <\/span><\/li>\n<li><span style=\"font-weight: 400;\">going to a masseuse <\/span><\/li>\n<li><span style=\"font-weight: 400;\">going out into<\/span> <span style=\"font-weight: 400;\">nature <\/span><\/li>\n<li><span style=\"font-weight: 400;\">separating from electronics <\/span><\/li>\n<\/ul>\n<p>Try to focus only on things you can control. Minimize <span style=\"font-weight: 400;\">awfulizing. Make an effort to see the optimistic future. Be <\/span><span style=\"font-weight: 400;\">kind to yourself. These promote a sense of ease.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I am not a master at this so-called stress management thing just yet; but it&#8217;s a start. More<\/span> <span style=\"font-weight: 400;\">importantly I am now more mindful of the physiological tolls stress can have<\/span> <span style=\"font-weight: 400;\">on me. I am more mindful of the ways it shows up and sets in, which adds to my toolkit <\/span><span style=\"font-weight: 400;\">when trying to navigate and work through the maze stress can be. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">With these tools I<\/span> <span style=\"font-weight: 400;\">encourage you to shift stress to<\/span> <span style=\"font-weight: 400;\">work <em>for<\/em> you. The journey is a bit different for everyone. There is no universal size or cure. So <\/span><span style=\"font-weight: 400;\">be kind to yourself, start small, add an extra cup or two of love and healing for the times<\/span> <span style=\"font-weight: 400;\">when you&#8217;re overwhelmed and stress creeps up. By doing this you\u2019ll see stress in a whole new<\/span> <span style=\"font-weight: 400;\">way; you may even sprinkle some of your positive findings and joy to others across the<\/span> <span style=\"font-weight: 400;\">community.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p>As public health advocates and caretakers, we need to educate, plan, and push to have stress awareness and resources in a multitude of settings. This includes preparing both public and private sectors. Employers have an ethical obligation to provide comprehensive wellness resources that go beyond paid time off. This responsibility resides with everyone, but especially with the leaders who have power, influence, and resources. Fostering a caring attitude for positive mental health will surely increase the quality of life for us all!<\/p>\n<p><i><span style=\"font-weight: 400;\">In Wellness, Healing &amp;, Community<\/span><\/i><i><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400;\">Liam Spady<\/span><\/i><\/p>\n<p><em>About the Author: Born and raised in West Philadelphia, Central High School grad, and current Temple student Liam, 23, is an emerging leader and catalyst, He uses passion and resilience from life experiences to fuel his ambition to bring marginalized and underserved populations the best help possible; both at the national and local levels. Being six of seven from a single parent home, Liam strives to use empathy, curiosity, and resilience to learn, adapt, and improve the quality of life for both himself and others&#8217; around him.<\/em><\/p>\n<h3>Stress Management Resources:<\/h3>\n<p style=\"font-weight: 400;\"><a href=\"https:\/\/hespc.org\/wp-content\/uploads\/2020\/06\/MH-and-SP-Apps-Final.pdf\" target=\"_blank\" rel=\"noopener\">Helpful Mobile Apps<\/a><\/p>\n<p style=\"font-weight: 400;\"><a href=\"https:\/\/www.sprc.org\/mental-health-resources\" target=\"_blank\" rel=\"noopener\">Building Mental Health Resources on College Campus<\/a><\/p>\n<p style=\"font-weight: 400;\"><a href=\"https:\/\/www.bestcolleges.com\/resources\/balancing-stress\/\" target=\"_blank\" rel=\"noopener\">Student\u2019s Guide to Managing Stress in College<\/a><\/p>\n<p style=\"font-weight: 400;\"><a href=\"https:\/\/learningcenter.unc.edu\/tips-and-tools\/managing-college-stress\/\" target=\"_blank\" rel=\"noopener\">UNC\u2019s Managing College Stress<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Clenched teeth, locked jaw, tension shooting up my shoulders and neck, feeling heavy as if my legs were glued to the floor, tightness in my low back set in, and finally a pounding headache crashed into my frontal lobes. Stress! My name is Liam, and I\u2019m a junior in the Public Health program at Temple University. Lately I\u2019ve been dwelling on stress (literally).\u00a0 Last semester was full of surprises. I was already late to register for my summer classes, scrambling to find a course before the deadline, all while in  [&#8230;]<\/p>\n","protected":false},"author":7,"featured_media":27202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[986,704,668],"tags":[],"class_list":["post-27201","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lived-experience","category-self-help","category-stress"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stress Management for College Students<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stress Management for College Students\" \/>\n<meta property=\"og:description\" content=\"Clenched teeth, locked jaw, tension shooting up my shoulders and neck, feeling heavy as if my legs were glued to the floor, tightness in my low back set in, and finally a pounding headache crashed into my frontal lobes. Stress! My name is Liam, and I\u2019m a junior in the Public Health program at Temple University. Lately I\u2019ve been dwelling on stress (literally).\u00a0 Last semester was full of surprises. 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