"Stress" describes a state that we experience in response to environmental challenges. Although we generally think of stress as being a bad thing, an absolute absence of stress would make life quite dull. The term "eustress" describes the good kind of stress that we experience when situations provide us with interesting challenges, novelty, or the motivation to accomplish goals. In contrast, when life events seem threatening, overwhelming, or otherwise aversive, we experience "distress." It is important to note that what determines whether we will experience eustress or distress in a particular situation is our perception of that situation.

For example, suppose you are assigned a big research paper. If you expect that you will be able to find an interesting topic and come up with a reasonable schedule for completing the paper, you may look at this assignment as a positive challenge. However, if you anticipate being unprepared to handle this task, bored, or overwhelmed by it, this is likely to be an unpleasantly stressful situation.

When exposed to stressful events, our bodies rise to the challenge. Stress causes activation of the sympathetic nervous system, which in turn leads to increased heart rate and respiration, release of adrenalin, and other physiological changes that prepare the body for vigorous action. While this physiological stress reaction is of great benefit in situations that demand an active response, chronic exposure to stressful events can have negative consequences for the body. Some of the harmful effects of chronic stress include: headaches, sleep disturbance, gastrointestinal problems, ulcers, high blood pressure, weakened immune response, and pain (especially in the neck, shoulders, and back). Stress can also impair our intellectual functioning, making it harder for us to concentrate, make decisions, and think creatively. Finally, long-term unmitigated exposure to stress can lead to a phenomenon known as "burnout," in which both our mental and physical resiliency are significantly impaired. Essentially, we are forced to "shut down" for a period of time to regroup. The fast pace of an academic term rarely allows for much time to recover from burnout. Therefore, it’s best to find ways to manage one’s stress on a day-to-day basis.

Suggestions for Managing Stress

• Listen to your body – learn to recognize your stress indicators
• Maintain a regular exercise routine
• Eat a balanced diet
• Practice meditation, yoga, or other relaxation techniques
• Cut down or eliminate your nicotine and caffeine intake (they are stimulants)
• Take time out to play and have fun
• Make use of your social support network (a great buffer against stress)
• Improve your time-management and organization skills
• Don’t avoid your worries, examine them (keeping a journal can help)
• Try not to "make mountains out of molehills"
• Slow down!

Recommended Readings

• The Relaxation and Stress Reduction Workbook by Martha Davis, Ph.D., Elizabeth Robbins Eshelman, M.S.W., and Matthew McKay, Ph.D.

Web Resource

For additional information about alcohol, STIs, and stress, please visit the MyStudentBody.com website. MyStudentBody.com provides personalized health information, interactive tools, and coping strategies that are up-to-date and scientifically accurate. Here’s all you need to know to register and get started: Carleton's password is KNIGHTS