Stress
Sleep
Stress
Students undergo a great deal of Stress throughout the school year. Although Stress is a natural and sometimes positive occurrence in our lives, it can possibly break our proverbial rubber band if we do not deal constructively with it and return to our normal relaxed state.
Often when students are in a Stressful situation they experience difficulty sleeping, changes in eating habits, or an increased use of alcohol or other substances.
Tobacco & Stress: Don't be misled, nicotine actually increases Stress!Here are a few Stress BUSTERS students have identified as helpful:
- Count backwards from 100
- Go to a movie
- Take a warm bath/shower
- Take 4 - 5 deep cleansing breaths
- Read a book that is NOT related to your classes
- Do gentle stretches for 15 minutes
- Close your eyes and daydream
- Call a friend
- Close the door; don't answer the phone or respond to e-mail messages.
- Exercise
- Keep a journal - write it down
- Take a Stress management class
- Rehearse how you will handle a Stressful situation before it happens
- Find a hobby you enjoy
- Manage your Stress in a healthy manner; unhealthy motives often cause more Stress long-term.
Keep in mind that not all strategies work for everyone. Practice what works for you. If you find that none of the strategies here are working, contact the GMU Counseling Center for assistance.
Q: How do I stay relaxed during finals? I am afraid of getting too stressed out and blowing my final grade.
A: Ah yes, stress! The most commonly used word on college campuses. You are not alone. Stress is something experienced by all of us whenever there is change or pressure in our lives. Graduation, exams, dating a new person, changing jobs --- these things all relate to change and/or pressure and can result in STRESS. Did you know that stress is actually a natural response and usually enables you to rise to the occasion? It gives you the push or rather adrenaline rush you need to deliver your Communication 101 presentation, take your final exam, or ask someone out on a date. Your body actually responds as though it’s being threatened (i.e. rise in heart rate, muscle tension, increased perspiration, etc.).
So, if stress is normal and actually helps us perform then why does it feel so rotten to be STRESSED OUT? Because some people stay in a perpetual state of stress and don’t have the skills to relax after a stressful event. In other words their stress response is in overdrive and it can’t stop. This inability to return to a relaxed state after a stressful event can lead to various complications, including: sleep disturbance, weakened immune system, head and muscle aches, anxiety, depression, digestive problems, and moodiness. Sometimes this is what causes people to "blow" their finals because they are so stressed they become unable to concentrate, sleep, eat well, or may get sick due to the negative influence of stress on the body.
So, how can you have the right amount of stress to help you to perform, while returning to a relaxed state before your stress response system goes on overdrive? Here are some tips.
Time Management
Don’t wait until the last minute to study. Develop a plan that is realistic and qualitative and stick to it (i.e. go to the Aquatics Center for 30 minutes on MWF, study from 8 – 11PM on TTH, have brunch with friends on Sunday morning from 11 – 1:30 PM). Don’t forget to treat yourself during exams. Keep a "to-do" list and expect the euphoric feeling of crossing things off the list.Be Selfish and Decadent
Treat yourself to something special everyday and congratulate yourself for sticking to your schedule. Be careful not to let your treats add to more stress. Spending too much money in December will only cause you undue stress when you receive the bill in January. Also, smoking and alcohol use are not treats because they increase your level of stress.Relax
How do you relax? Don’t know? Well, find out! Ask yourself what reduces stress for you and makes you feel relaxed. For some it’s music, for others it’s exercise. Try a few different approaches and determine what relieves your stress and do it. Some ideas: exercise, talking with friends, playing/listening to music, yoga, deep breathing (sighing is great), taking a break to walk around the building, etc.Set limits
You cannot do it all, especially during exams. Do only what you can and only what fits on your time management/ "to do" list. Get used to telling people "no". It’s a great transferable skill. This includes setting limits with yourself, you cannot be perfect, but you can try your best.Accept the circumstances
Sometimes life is just stressful, like exam time. Do the best you can and don’t spend too much time repeating "I’m so stressed".Be compassionate with yourself
Most people spend more time blaming themselves for something they didn’t do, rather than just doing it. If you stray from your time management or "to-do" list don’t beat yourself up, just get back on track.Utilize Resources right here on campus
The Counseling Center offers classes and one-on-one advice on stress management, biofeedback, study skills, time management, and more. To find out more information, please call the Counseling Center at 3-2380 or 3-2999.Relieve Your Final Exam Stress
Drop by our display to gather more information on how to maximize exam performance by taking care of yourself and your stress level.Take control of your life. Learn skills to manage your stress. For more information please contact Health Education Services (3-3690) or the Counseling Center (3-2380).
Sleep
Stress, Sleep, and Crankiness
Q: Do you cringe when you hear the phrase "Good morning sunshine"? Do you schedule your mornings around coffee refills?
A: Chances are you probably don't get enough good (REM) sleep.As a Society, we are constantly challenged by external demands that inhibit our ability to maintain a healthy sleep-life. These demands come in many shapes and sizes and can be both positive and negative: school, work, social life, loss/trauma, or change. Change is something most college students experience a great deal of, especially in the first few months of each school year. Take a few minutes to consider some changes that have occurred in your life over the last two weeks which are directly related to your leaving for/returning to college. Leaving friends behind, moving to a new area, having a new roommate and/or living environment; these are all changes that can affect our ability to get a good night's sleep.
What is a good night's sleep? A typical night's sleep includes a cycle of two sleep stages: REM Sleep and Non-REM Sleep. REM (Rapid Eye Movement) sleep is intense and occurs 25% of the time you are sleeping, while the remaining time is spent in non-REM sleep.
What interrupts this cycle? This cycle is interrupted by the use of alcohol, illicit and non-illicit drugs (i.e. nicotine, caffeine, diet pills, sleeping pills or "downers", melatonin tablets, amphetamines "speed", marijuana, heroin, etc.…), excessive napping, trauma, and Stress.
What can I do to reach the REM sleep that I need? Do not use drugs, and moderate your intake of alcohol. While a lack of REM sleep causes a decrease in motivation, memory and concentration, drugs will debilitate these crucial learning functions even more. Steer clear of nicotine and caffeine especially after mid-afternoon. · Reduce your Stress by exercising (not within 2 hours of sleep-time), keeping a journal, treating yourself to things you enjoy (i.e., massage, sports, entertainment) and seek George Mason University resources for assistance (i.e.Student Health Services and Counseling Services). If you have experienced a traumatic experience seek help from George Mason University resources (i.e. Women's Center, Counseling Services, Sexual Assault Services, etc.).Seek ongoing support and services to help cope with the event or events that may be interrupting your sleep.
Remember--You are how you sleep!
Sweet dreams . . . zzzzzzz!To learn more about Stress management and relaxation techniques contact the GMU counseling center, www.gmu.edu/departments/csdc.
For more thorough information on Stress and sleep, contact Health Education Services, Student Health Services, or Counseling Services.