Symptoms and Signs



INCLUDEPICTURE "/var/folders/jq/w4w9yk9j4t5fxjwry5qvmcg80000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/9k=" \* MERGEFORMATINET The Road of Scholarship to High Aspiration: Tips to Reduce College StressUndergraduate BrothersComplied by: Brother Luis Hines, Ph.D., LMHC, LPCAssistant Chairman, Medical and Health Initiatives Committee7th District and Florida State Organization College can be an exciting time, but also a stressful one. Learn 10 ways to tackle stress management. No one is immune from stress, but those entering the ivory towers of?college?are particularly vulnerable to it.“When you get to college, it’s usually a fairly sizable life change,” says J. David Forbes, MD, a Nashville, Tenn., physician specializing in stress management. “It’s the first time you’re off on your own. You’re out from any kind of adult jurisdiction. That can bring an overwhelmingnumber of choices.”Stress occurs when your tension level exceeds your energy level, resulting in an overloaded feeling. “As long as our available energy exceeds our tension level, then we’re in an okay state,” Dr. Forbes says. “But if energy is low and tensions are higher, then that can result in a state of anxiety, depression, and feeling overwhelmed.” INCLUDEPICTURE "/var/folders/jq/w4w9yk9j4t5fxjwry5qvmcg80000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/strtessed-college-student.jpg" \* MERGEFORMATINET Symptoms and SignsThere are four primary types of symptoms of stress: physical, emotional, cognitive and behavioral. Depending on the individual and the cause of the stress, the number of symptoms from each category can vary. The below chart will give an overview of types of symptoms that may be present in someone suffering from stress.Physical SymptomsIrregular bowel movementsInvoluntary twitching or shakingIrregular or missed periodsGetting sick more often than normalReduced libidoChest pain with or without tachycardiaHeadaches?NauseaMuscle achesTrouble sleepingHeartburn or indigestionFatigueFlushed skinClenched teethUnusual changes in weightEmotional SymptomsLess than normal patienceFeelings of sadness and/or depressionFeelings of being overwhelmedRestlessnessReduced or eliminated desire for activities once enjoyed or regularly doneIrritabilitySense of isolationTrouble coping with life’s issuesMore frequent or extreme pessimistic attitude?Cognitive SymptomsImpaired concentrationTrouble with remembering things, such as homework assignments or deadlinesChronic worryingAnxious thoughts or feelingsReduced or impaired judgmentImpaired speech (mumbling or stuttering)Repetitive or unwanted thoughtsBehavioral SymptomsChange in eating habitsChange in sleeping habitsNew or increased use of drugs, tobacco or drugsNail bitingPacingAbnormal failure or delay to complete everyday responsibilitiesSignificant change in school or work performanceUnusual desire for social isolationFrequent lyingTrouble getting along with peers, such as coworkers, classmates or teachersProfile of stressed students:College Stress by the Numbers20%?of college students say they feel stressed “most of the time.”?[Source:?AP.]10%?of college students had thoughts of suicide [Source:?AP.]34%?of college students report feeling depressed at least at one point within the last 90 days?[Source:?ADAA.]13%of college students have been diagnosed with depression, anxiety or other mental health condition.?[Source:?ADAA.]80%of college students say they sometimes or often feel stressed [Source:?ADAA.]About half of surveyed college students felt overwhelmed with anxiety at least once within thelast?12 months.[Source:?APA.]Causes of College StressLiving Away from HomeFor many young brothers, college is the first time they have lived away from home or been away from their family for any significant period of time. Besides that, it’s a very unfamiliar environment. Everything is different – the food, the people and the living accommodations. Even though most students eventually get used to these new things without a problem, the first few weeks of college can create a stressful environment. This is true even if you are truly excited about the changes. Remember that even positive changes can induce stress.?There is also a change in the support environment. When there is a big test, bad day or confusing situation, family members and old friends are not readily available for support and if they are, it’s through a telephone or computer rather than in person. This can be tough to adjust to, especially during those first few months.?Academic Demands and Test AnxietyThis may be the most common long-term cause of stress for college students. After all, that’s why students go to college – to learn. When you don’t get the results, you think you should get, or you feel pressured to get certain academic results, this can cause a lot of stress. For some students, college is the first time they are academically challenged. If high school was a breeze for you, college may be the first time you get a low grade on a test. Consequently, test anxiety may be experienced for the first time or with increased intensity.Test anxiety is anxiety that usually comes before or during the taking of tests. The symptoms can be physical and mental and usually inhibit your ability to perform as well as you otherwise could. FinancesIn addition to being on your own physically and maybe even emotionally, you may also be on your own financially. Everything from rent and food to gas and entertainment is now your financial responsibility. You might find that you need to take on a part-time job when you aren’t in class. Even if you have a scholarship or loan or have a “full ride” that helps you pay for it all, there are still the required phone calls, questions, paperwork and deadlines that have to be met in order to ensure the funds keep coming.?Post-Graduate PlansAfter college is over, then what? That’s a huge question: Figuring out the answer is like laying out blueprints for the rest of your life. There are many stressors that can affect your plans, such as not having a job upon graduation, being forced to settle for a job you don’t really want or struggling to get into graduate schools. On the other hand, you might land a great job, but the prospect of paying back student loans is now starting to hang over your head. Ultimately, the fear of the unknown can really make a huge difference in how much stress you feel about your post-graduate life. INCLUDEPICTURE "/var/folders/jq/w4w9yk9j4t5fxjwry5qvmcg80000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/top-omega-photos.jpg" \* MERGEFORMATINET Get enough sleep.?It may be tempting to hit the hay at 4 a.m. and then attend an 8 a.m. class but shortchanging yourself on rest can increase your stress level. “Winging it on not much sleep has a profound effect on how we experience the stressors of the day,” Forbes says. Plus, insufficient?sleep?can put you at risk for serious illnesses, such as?diabetes,?obesity, and?depression. Adults typically need seven to nine hours of sleep a night for best health. Forbes also recommends that you align your sleep schedule with normal resting hours by getting to bed before midnight, rather than staying up until dawn and sleeping until mid-afternoon. “The more that our internal clock is closely aligned with the clock of the sun, the better it is,” Forbes says.Eat well.?A steady diet of pizza and vending-machine fare can decrease energy levels in the body, leading to a lower threshold for stress. “You end up feeling very tired and looking for the same [junk food] to kick you back up,” Forbes says. “It’s a lousy cycle of hunting for short-term comfort food or sugar highs that actually keep you feeling worse.” Follow a diet rich in vegetables, fruits, and whole grains.Exercise.?When you’re stressed, moving around may be the last thing you feel like doing. But as little as 20 minutes a day of physical activity can reduce stress levels. Forbes says just three or four half-hour sessions can lighten stress considerably. As for what type of?exercise, try something that you enjoy doing, like swimming or yoga. “You’re not going to continue something you don’t like,” Forbes notes.Avoid unnatural energy boosters.?Artificial stimulants like caffeine pills or prescription meds may help you stay awake for that all-night study session but putting off your body’s need to sleep will ultimately result in an energy crash, resulting again in a greater susceptibility to stress. “It’s like clipping the wires to your fire alarm while the house burns down,” Forbes says. “Just because you didn’t hear it doesn’t mean the house didn’t burn.”Get emotional support.?Adjusting to college can be difficult and venting your frustrations to a trusted friend can go a long way in fighting stress. “It’s a way to empty out tensions and make them lower,” Forbes says. Choose a friend or family member who won’t be judgmental or try to give lots of advice. Or seek the help of a professional counselor or psychologist. To find a trusted practitioner, check with your student health center for recommendations.Don’t give up your passions.?Your schedule may be filled with lectures and study groups but try to find at least a couple of hours each week to pursue a hobby or other activity that you enjoy. “Do something that feeds the peace of your soul in some way and stay connected with it,” Forbes says. “It promotes the anti-stress physiology of your body.” Not sure what your passion is? Visit , a directory of Web sites devoted to almost every kind of pastime.Try not to overload yourself.?Between classes, extracurricular groups, and maybe even a job, it’s easy for students to take on more than they can handle. If you’ve signed up for an excessive number of courses, don’t be afraid to drop one, and remember that you can always say no when you’re asked to organize the Latin Club’s annual yard sale. “Take good, loving care of yourself,” Forbes says. “You are your own parent from here on out. Start caring for yourself like you would for a child in your charge.”Avoid relaxing with alcohol.?Having three or four beers to unwind after a hard day of studying may seem perfectly logical, but any unresolved stress that you have will just come flooding back after your buzz subsides. Plus, if you overindulge, you may have to deal with unpleasant side effects, like nausea and hangovers, later on. If you find yourself drinking regularly before noon, become anxious at the prospect of not drinking, or become unable to “just have one,” you may be developing?alcohol dependence. Your student health center or the National Drug and Alcohol Treatment Referral Routing Service at 800-662-HELP can assist you in finding professional help.Breathe.?When you feel stressed, deep-breathing exercises can help melt away the tension. Try this exercise: Inhale slowly through your nose, hold the breath for a few seconds, then exhale through your mouth, and repeat as needed. This helps prevent the short, shallow breaths that often accompany feelings of tension.Get a massage.?If you’re feeling frazzled, try putting yourself in someone else’s hands — literally. Stress often causes your muscles to become tight and knotted, and a professional massage therapist can help to loosen them, providing stress relief. Educational requirements for massage therapists vary from state to state, so finding a knowledgeable one can be tricky. One of the major professional massage associations in the United States, the?American Massage Therapy Association, has a searchable directory of massage therapists.Going to college can put a lot of pressure on you. Using some of these strategies will help you reduce stress and soar through those four years.Submitted by:Brother Luis Hines, Ph.D., LMHC7-90-ZXMedical & Health Initiatives Committee – Brother You’re On My Mind Assistant Chairman7th District and Florida State Organization ................
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