Stress Management

Stress is a fact of life. Without, we would not be able to adapt to the many challenges of everyday life. In fact, some stress is positive. The problem is when it becomes chronic. The key is to learn how to effectively manage stress vs. try to avoid it.

Stress is:
Our bodies response to stressors (tight deadlines, lab work, money concerns, being away from family and familiar surroundings). Stress-related illnesses are increasing and research shows the effects of stress on the body (depression, insomnia and irritable bowel syndrome) to name a few.

Fight or flight response to stress generates a surge of adrenaline (faster breathing, heart rate increases and muscles tighten). Continuous stress interferes with the normal functioning of the adrenal glands, which may not be able to generate enough adrenaline to raise blood sugar when you need it. Result is hypoglycemia (low blood sugar) and a symptom is irritability.

Being aware of your own stress signals is the first step to managing it! Some of the more common symptoms are:

Physical: headaches, heart pounding, tight muscles (shoulders, neck and lower back), shallow breathing, digestive problems, skin break-outs.

Behavioral: sleep difficulties (too much or too little), increase in drinking and or use of drugs, problems with friends and or family, isolation from social activities.

Emotional: Anxiety, moody, heighten irritability, fearfulness and your sense of humor fades away.

Cognitive: difficulty concentrating, negative self-talk, set unrealistic goals and expectations.

Ways to Prevent Stress

1. Avoid common daily annoyances that cause stress (leaving late for an appt.)
2. Make a “to-do” list – this can aid in avoiding procrastination.
3. Don’t make decisions at the last minute – plan ahead. Last minute decision-making can cause lots of stress.
4. Keep your social and academic commitments within limits. Learn to set priorities and say no. It’s ok. You are taking care of yourself and that’s a good thing!
5. Exercise is great in preventing stress and is the body’s natural response to the “fight or flight” reaction. Check out the tips on the exercise page {exercise link of h.e. website). You could begin by walking, which requires no special equipment, and is a good way to start incorporating aerobic exercise into your daily routine.
6. Take a 2-hour break – walk around campus, sit by one of the ponds (water is very soothing), talk with a friend about what’s troubling you, make sure you are getting enough sleep!

Nutrition Impacts Stress Levels Too

A good diet can help control or prevent indigestion, constipation, obesity, depression, headaches, fatigue and insomnia. Pointers to consider:

• Decrease salt, sugar and fat in diet. Try and avoid junk foods as much as possible. The Kosher Kitchen is available in Chandler Dining, and meals can be sent to Avery and Broad. Email kosher@caltech.edu for additional information.
• Limit the seesaw effect of drinking caffeine (stimulant) and alcohol (depressant).
• Try and minimize or avoid foods that aggravate stress response (refined flours and sugars). Reading food labels help you understand what you are eating. To learn more about food labels, check out the Food and Nutrition page on this website).
  • Increase the body's stores of the nutrients we need to handle stressful situations: Adrenal glands use vitamin C during stress so you want to increase your intake/reserve. Eat a variety of fresh fruits & vegetables
    Strongly consider taking a vitamin supplement. Body uses more protein and complex carbohydrates during stress; good sources are peas, beans, fish, poultry, and lean meats.
• Strive for adequate and regular sleep (on average 7-9 hours/daily). However young people (ages 12-25) need even more – 8-9 hours/daily. Try and establish a consistent sleep pattern. It's ok to pull an occasional “all nighter”, but a steady diet of them can easily lead to impaired thinking, poor health, and a sense that normal everyday tasks cannot be accomplished. Check out the link on sleep deprivation and tips on getting restful sleep.

Social Support

Research continues to show that social support is an excellent protective factor against stress. People with strong social support systems are less vulnerable to disease and recover quicker. These same people self-report they are happier and more satisfied. It’s not just about numbers; it is about having people you can really count on in stressful times.

Consider joining a student club (lots of ethnic and cultural groups on campus); take up a sport, go with the Caltech Y on a hiking trip.
Ask for help and advice – don’t be shy. Become more aware of how you feel after being with people. If they stress you out, begin to think about how you can set boundaries while still enjoying their company.

In summary, you need a balance of social and academic commitments, adequate sleep, nutritious food and friends. And, maybe a conversation with the health educator to restore your balance if you get out of kilter! Stop by my office, call or send an email to schedule an appointment.

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