Stress

What is Stress?

Stress is the pressure and tension you feel when faced with a situation that's new, unpleasant or threatening. Eustress is good stress; that is it helps you meet life's challenges. Distress is too much or too little stimulation, which is harmful to the body and mind.

Symptoms of Stress

PHYSICAL
Heart pounding
Diarrhea/constipation 
Stomach distress 
Lingering cold 
High blood pressure 
Back pain
Dry mouth
Fatigue 
Weakness 
Fidgeting 
Sweating 
Anorexia
Headache
Insomnia 
Muscle tension 
Shortness of breath 
General aches and pains
BEHAVIORAL
Cigarette smoking
Inappropriate crying 
Excessive initiative 
Drug abuse 
Fault finding 
Quickly angered 
Blaming 
Reclusive
Use of medications
Aggressive 
Isolation 
Alcohol abuse 
Antisocial 
Lower sex drive 
Nervous laughter 
Inflexible
Impulsive behavior
Under/Over-eating 
Using people 
Cynical 
Accident prone 
Overly argumentative 
Nagging 
Decline in work effectiveness
PSYCHOLOGICAL
Depressed
Suspicious 
Anxious/worry 
Helpless 
Urge to run
Bored
Negative attitude 
Nervous 
Confused 
Unable to concentrate
Urge to cry
Lonely 
Nightmares 
Feelings of unreality 
Lethargy

Who are you today?

confusedcryingdisgusted
disinterestedEureka!happysmiling
surprisedthoughtfulunhappyunsureworried

Stressors Unique to Online/Distance Education

Student at PC

Self discipline: Online courses require efficient time management skills.  Set aside a specific time each day to work on your course.  Try to schedule study time separate from the time you spend at the computer.  You will also want to be sure that you select a time free from distraction.

Isolation:  Students taking on-line courses often comment on the "lack of personal interaction" with peers and faculty.  Whether your course in synchronous, meaning all students are online at the same time, or asynchronous, meaning students are online at different times use your email or chat function to interact with other students and faculty.  Faculty will generally have online office hours; make use of them.  Sometimes online students will develop "study buddies" with whom a student can interact on a more personal basis.

 students

Drop out rate:  The independent nature of the online courses mean a student must utilize efficient time management and study skills.  The isolation also means that a student without internal motivation may be more easily swayed from the goal of course completion.  Another reason for dropping out is the inability to use the technology.  Help is always available.  If you have questions be sure to ask them.  The instructor may have suggestions to make your tasks a bit easier.

Techniques to Relieve Stress for On-Line Students

You can just follow these few simple steps and go! You can do these almost anytime or anywhere. Don't try to force yourself; just go for it. Let it flow. Let it happen.

Deep Breath

Breathing

Two-step breath: Inhale deeply, fill the bottom of your lungs first. Add the air to the top as you breathe through your nose. Breathe out slowly. Feel the tension flowing out. Repeat three to four times and as often as you need.

 Exhale

Tense Arm Muscle

Tense/Relax Muscles

Beginning with a section of your body, tighten your muscle more than just feeling tight. Staying focused on the muscle, count 1,2,3,4,5. Remain focused on the muscle and feel the muscle as you slowly let go. Release the muscle to the count of 5,4,3,2,and 1. Now set the muscle free!! Rest and repeat twice, then move on to other muscles.

 Relax Arm Muscle

Limp as a Rag Doll

Limp as a Rag Doll

Repeat the 2-step breath. Now imagine you are a limp rag doll. Feel your body, next your mind become limp. Remove all thoughts from your consciousness. To quiet your mind, first focus, repeating slowly, as you inhale, " I am " and exhale the words. Now repeat the process to yourself using the word "calm". Once your mind feels calm, focus only on your breathing. Repeat the process 3-4 times as often as needed.

Body Scan

With your mind, briefly scan every muscle in your body; from the tips of your toes to the tip of your nose and the top of your head. If you sense a tense muscle, consciously relax it.

Arms, Hands and Head: Heavy and Warm

Place your elbows on your knees and bend your arms up to your head. Drop your chin to your chest. Put your thoughtless mind right into those warm hands and feel the blood flow out of your head and back in by way of your hands.

Done and refreshed, you may now return to the keyboard.

 Head in Hands

Developed by NUR 211 nursing students as part of their Health Promotion Nursing Center
Volunteer Activities. (Monique Baylis, Susan Ott, Debbie Rich, Paige Schakleford)

For comments or additional questions, contact ddalrymp@mc3.edu