Life is filled with everyday stresses that can be as simple as making sure to get assignments done on time, or as overwhelming as committing to a career after college graduation. Everyone experiences different amounts of stress in different ways. It can be beneficial to know the definitions and types of stress, recognize a personal connection to it and learn to overcome stress to improve one’s mindset and lead a more healthy lifestyle.
The University of Idaho has several resources available to students that aid in stress management and stress relief. Students can visit the Counseling and Testing Center, confide in Resident Assistants and Academic Peer Mentors, consult academic advisers and become involved with Vandal Health Education, among other options.
On Feb. 22, UI collaborated with KEPRO, the Keystone Peer Review Organization, to present a webinar dedicated to teaching effective stress management tips and tricks. KEPRO partners with government-sponsored health care programs to support their mission of providing efficient, high quality and well-coordinated care to vulnerable populations, according to their website.
The webinar was conducted by Idaho Public Information Specialist Cody Allred.
The presentation opened by establishing the scientific and social definitions of stress, clarifying that the exact meaning of stress is subjective and has been debated over time by scientists and regular citizens alike. Allred listed the stimulus definition, the response-based definition and the dynamic process.
The stimulus-oriented definition focuses on the relationship between stress and pressure, and it emphasizes that the greater level of pressure, the more likely the individual succumbs to that pressure, Allred said.
“This is commonly referred to in relation to a bridge bearing the weight of traffic,” Allred said, “Too many cars equate to too much pressure, and this could cause strain and collapse.”
The response-based definition refers to the stress response to certain triggers in one’s life. This definition was developed and popularized by researchers studying the physiological response to stress, or general adaptation syndrome, according to Allred. This research also resulted in separating different types of stress into “good” and “bad” stress and analyzing the psychological response of individuals to see how one’s specific environment, personality and brain function influenced reactions to stress.
The dynamic process refers to what is known as the seesaw analogy, or the balance between one’s resources to deal with stress management and the demands of said stress.
“Both ends of the seesaw are demanding versus resources,” Allred said. “Maybe you have more reasonable resources than you have demands or vice versa. (The seesaw effect) is when the environment has become taxing on the person and they start to feel the breakdown of stress.”
Allred also covered the difference between external and internal stressors as stimulants that cause stress either as an external, often uncontrollable factor or, in the case of an internal stressor, one’s own mental thoughts and feelings. These can lead to short-term, acute stress or long-term, otherwise known as chronic, stress.
The key to managing these stressors is to avoid a buildup and analyze the situation to regain a sense of calm. It is beneficial to determine the source of the challenge, as well as the duration and the impact of that challenge. People should explore whether the challenge can be reframed as an opportunity, and should always be aware of the amount of energy drawn in order to deal with these circumstances, according to Allred.
“We all have an energy source, sort of like a bank account, and if you’re using a lot of energy without taking time to replenish that energy, then you’re going to be overdrawn,” Allred said. “Become more intentional and more aware about what stress is looking like in your life and how you typically manage that.”
Allred suggested stress management and relief techniques such as self-soothing exercises, breathing regimens, keeping diaries and journals to track one’s personal stress patterns, analyzing one’s personal stress triggers and keeping track of the physical and mental symptoms of stress one may experience.
She also advised the audience to take advantage of Employee Assistance Program services and resources available 24 hours a day, seven days a week, 365 days a year. Individuals can call 1-800-327-4968 to obtain eight free, in-person counseling sessions, gain access to legal and financial consultation services, and explore other resources provided by EAP.
“I would just encourage you to take care of yourself,” Allred said. “Do whatever you need to do. Tune in mentally to what’s going on for you from a stress perspective, as well as physically and emotionally.”
To access the specific template used to analyze physical and mental symptoms, as well as several other informational presentations and articles for stress relief and management, visit medicinenet.com.
For further information on this workshop, stress management and stress relief, visit UI’s event description, contact [email protected] or explore Kepro’s website.
Katarina Hockema can be reached at [email protected] or on Twitter @katarina___h