STRESS MANAGEMENT

INTRODUCTION Stress is an integral part of life, especially for working college student. It is unique and personal to each of us. Stress is the emotional and physical strain caused by our response to pressure from the outside world. Common stress reactions include tension, irritability, inability to concentrate, and a variety of physical symptoms that include headache and a fast heartbeat. Stress is part of our lives. Extra stress because you working student, is to be expected.

Too much stress is not good so learn to deal with it in a healthy way. It’s almost impossible to live without some stress. And ost of us wouldn’t want to, because it gives life some spice and excitement. But if stress gets out of control, it may harm your health, your relationships, and your enjoyment of life. What is relaxing to one person maybe stressful to one another. As a working college student, the greatest sources of events we experience as stressor are relationships, academic, social situations, environment and lifestyle.

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Leaving home or commuting daily, managing finances, living with roommates, terror professor, classes, exams, assignments, work pressures and relationship all contribute to the normal stress of being at the university. It is also uncommon for students to feel overwhelmed and anxiety about wasting time, meeting high standards or being lonely. But, not all stress is bad. Those times when stress helps you to become more alert and aware of your sorrounding, or causes you to make more time with a course project, can be beneficial. Stress adds flavour, challenge and opportunity to life.

Without stress, life would be dull and unexciting. However, too much stress can seriously affects your physical and mental well being. Stress can affect professionals of all ages, in all business sectors, and, because of the additional pressures and workload, it can also be a hreat to those who are studying by distance learning. Most mature students who are studying for a professional qualification, or taking a course to improve their knowledge of a specialist area, do so whilst still continuing with their full-time employment, or running their own business.

This inevitably adds another pressure to what is already a busy life, at work and at home. Most professionals take distance learning courses which they have to study at home, and this reduces the time that they can spend with their partner, or family, and reduces relaxation time away from the workplace. Added to this, most courses and qualifications have coursework, assignments, possibly examinations all with time deadlines and quality targets that must be achieved. As a result, the studying, in itself a very worthwhile personal development activity, can cause some students to suffer adversely from stress.

BACKGROUND OF THE STUDY Stress has its way getting into our lives and causing problems with our emotions and our health. Stress can easily take away our health and our happiness. We shouldn’t let stress take its hold in our lives. It stars by saying no to stress and anxlety ana startlng to enjoy your work ana T II e once more. I rs always nelpTul to avoid people that actually cause you to stress out. If there is a person in your life that stresses you out and no matter what you do, you can’t change the situation, then it’s time to avoid that person Stress can be very damaging and can be very difficult to deal with.

Despite the overuse of the word by the many thousands who are not genuinely stressed, when a person is genuinely suffering from stress, it is a damaging and dangerous condition to be in, and action is essential. Stress is pressure caused by the effect on ourselves that we experience as a result of nteracting with our environment, for example our workplace, colleagues, our family, our partner, social friends, and the activities that we are involved in, such as projects at work, social activities, and study activities. There can be positive and negative stress.

Positive stress can help us to achieve our goals, complete a project successfully, make effective changes to our working or personal lives. The pressures of taking on new challenges and activities, but being successful in them, can be motivating and result in feelings of excitement and fulfilment. Negative stress is aused by the pressures around an individual becoming overwhelming, and then potentially damaging. Once the pressures become too intense, then the fear of failing and not coping add further pressures. This type of stress affects people in a negative, often harmful manner.

Negative stress can result in our feeling frustration, resentment, anger, worthlessness, and despair, as well as causing a range of physical problems. THEORETICAL FRAMEWORK Stress may be defined as emotional, intellectual, or physical reaction to change or demands. The stress reaction prepares the mind and body to defend itself. It’s the fght or flight” response in action. Stress in any situation that evokes negative thoughts and feelings in a person. The same situation is not evocative or stressful for all people.

All people do not experience the same negative thoughts and feeling when stressed. One model that is useful in understanding stress among students is the person-environmental model. According to one variation of this model, stressful events can be appraised by an individual as “challenging” or “threatening” (lazarus wnen students appraise tnelr eaucatlon as a cnallenge, stress can orlng tnem a sense of competence and an increased capacity to learn. When education is seen as a threat, however, stress can elicit feelings of helplessness and a foreboding sense of loss.

Mechanisms that explain why students perform badly under stress include “hyper vigilance (excessive alertness to a stressful situation resulting in panic for example, over studying for an exam) and “premature closure” (quickly choosing a solution to end a stressful situation – for example, rushing through an exam). One study identified the major academic stressors among working students to is test, grade competition, time demands, professors, classroom environment and career (Murphy & Archer, 1996). Another study reported that stress maybe associated with the type of institution the student attends (e. . public, private, undergraduate, professional of graduate( Hudd et al. , 2000). Misra, Mckean, West and Russo (2000) found that academic stress among working students varies across year in school and gender. Specifically, freshmen and sophomores had lesser academic stress levels than Juniors and seniors, and females reported higher academic stress than makes. Interestingly, this study found that the levels of academic stress perceived by students and their faculty varied. Faculty member’s perceptions of tudent academic stress and reactions to stressors were higher that students self- perceptions.

Because faculty members most often observe students during class time, the results of this observation could imply that students experience their largest amount of stress during class hours (Misra, et al. , 2000). To a working student, stress is a part of everyday life. College students are made up of diverse group of individuals from all walks of life. The adjustment toa new environment or being homesick may not be a college students’ claim, but the stress of family life, work and other social commitments make the life of a community orking student stressful.

Not only is the student responsible for his or her academic load, but he responsibilities of an adult (often independent of parents) increase the stress of a working students . Stress can be useful because it often works as motivation, but too much stress without proper treatment can be harmful to the health and social well being of a hard working student. STATEMENT OF THE PROBLEM The aim of this study is to identify how the working students handle the stressful conditions encountered in their everyday life not Just in homes but also outside. Specifically, it aims to answer the following problems. What is the profile of the respondents in terms of : a. Gender b. Age 2. What are the causes of stress that are more stressful and least stressful for the respondents? 3. What are the best ways for the respondents to manage stress? Gulde to Relieve stress 0T worKlng students If you are attending school and you are working, it’s likely you are dealing with a great deal of stress Juggling both your studies and your Job. This guide to stress relief will make it a little easier to be a working student . Identifying your stress is a good place to start.

Being prepared for your stress helps you to manage your stress. If you re unsure or uncertain, this can lead to making mistakes at either work or at school. For example, address an uncertainty by creating a list of what is expected of you for your next assignment, when is it due, and when can you dedicate time to it. Knowing what you are facing helps to reduce stress. Good planning can also help you reduce your stress load. For example, you work Monday, Friday, and Saturday evening so you know you cannot work on your essay until after 10:00 at night.

You have exactly one week to complete your project so you will need to spend Sunday, Tuesday, and Thursday on your project. Having a plan reduces your stress. You can help relieve some of your stress by saying “no. ” You know what your limits are. Stick to them and don’t let anyone make you feel guilty. Whether it’s at work, at home, or at your school, you are only one person and you can only do so much. By living within your limits, you instantly reduce your stress. If it’s a boss, it’s time to change departments or even change Jobs.

Take your to do list and cut it in half. Yes, that’s right “half. ” You decide what responsibilities, tasks, or parts of your schedule you are going to hand off to someone else. Some tasks can simply be dropped and not worried Be realistic nd learn to give up control. It will reduce your stress load significantly. How to Balance School and Work You’ve found a great opportunity: you’re able to work and go to school to earn a degree or take courses for personal interest. But once you’ve started, you can’t seem to find time to fit everything in.

Here are some guidelines for working students who can’t seem to find enough time in a day. Be organized Keep your school materials organized and in one place. Mark upcoming deadlines on your calendar and start school projects early to allow sufficient time to complete them in case other things ome up in the meantime. If you’re taking several courses at once, don’t spend all of your time on one course while other deadlines begin to loom on the horizon. Create a flexible schedule. Some parts of your schedule are going to be inflexible, such as class times and work days.

Fit homework and studying in when you’re either not in class or not at the office. Build a routine that you can stick to, but are able to adjust if other important things come up. As a working student, you have to be ready to adapt to new assignments, unexpected errands, and sudden work crises that need to be addressed immediately. Make enough studying time in your schedule so that if something comes up, you can shift it into another slot during the week. communicate your scneaule to your employers, Trlenas, clients ana Tamlly.

Make sure the people around you know where you’ll be and when. Sign up for an online calendar and send the URL to the people who depend on knowing where you are and when. Not everyone you work with will understand the demands of being a student and, similarly, not all of your classmates will understand the additional responsibilities of working while in school. Manage stress. Stress is an inevitable art of being a student and a worker–combine both together and you can expect to be stressed out.

As much as you may try to prevent stress, you’re going to have to learn how to relieve it as well. Take those much-needed breaks. Give yourself time to collect yourself when you need it the most, so you can re-approach things with a clear head. Be active. Stretch. Swim. Run. Lift. Maintaining a healthy lifestyle helps relieve stress and you’ll find if the more you get out and exercise, the easier work and school will seem. Exercising is commonly known to reduce stress. Live. Don’t forget to njoy life. Don’t get bogged down by nuisances of the demands of your academic and professional life.

Take time to experience the world around you and appreciate your relationships in life. See movies, read books, watch sports. Don’t forget to squeeze in the things that make life worth living into your schedule. Be realistic. There may not be enough time for everything, so get your priorities straight and dont beat yourself up if you don’t accomplish every single task you’ve set out to do on a given day. Stay positive and be thankful that you have the opportunity to make a living and get an ducation–two things many people in the world go without.

Remember why you’re doing it. By taking on work and studies at the same time, you’re accepting a challenge that most people dont dare to attempt. But, you wouldn’t be doing it if you didn’t have strong reasons and motivation. Whether it’s the desire to pay your way through school and remain debt-free, or because you want to get ahead in your career (or switch to your dream career), or simply because you know that life is short and you want to make the most of it–keep your goals in mind whenever it starts to feel like too much.

Know that it can be done!. It may seem overwhelming at times, but remember that other people have gone through the same thing you are, and they have succeeded! You can too. (Elizabeth Scott, M. S. About. com Guide, October 02, 2009) Why does stress affect different people in different ways? It is now accepted that stress affects different people in different ways. Pressures that can become too much for some people can be absorbed relatively easily by others. The reasons for this are many.

One is basic personality differences, where one person sees the pressure as a challenge to overcome, whilst another will have doubts about their bility to cope, and see the same pressure as threatening. A related, reason for this apparent difference is that the more positive person has been better trained, or had previous experience to draw on, whilst the negative person is facing this pressure for the first time, or has had a bad experience of it previously.

Another reason is undoubtedly the complexity of the environment that surrounds each person. When an individual has most areas of their lives running smoothly then the pressure from a single event or area of their lives can often be managed without difficulty. The same event can be overwhelming for an individual who has many difficult situations current in their lives, which are already putting them under considerable pressure the last straw effect. How can you tell if you are suffering from Stress?

That’s sometimes a t, out IT you are: Teellng depressed prone to outoursts 0T anger, feeling helpless and unable to cope, hate the thought of going in to work falling seriously behind with work or study deadlines, having difficulty concentrating, constantly in conflict with colleagues or your partner, eating too much, or drinking too uch, experiencing headaches, muscular or chest pains, stomach troubles, losing interest in study or social activities that previously excited you finding that colleagues or family are expressing concern, the chances are that you are stressed.

If you are, there is a strong chance also that you have other problems too, as the negative effects of stress can cause physical and mental problems to arise, if the stress is not addressed. Stress can be effectively recognized and managed. The key is to understand our own signs of stress, select a few appropriate techniques to manage hat stress, and then consistently use those techniques.

One common characteristic of those who manage stress successfully and positively is that they all view stress, pressures, complexity, as an area of their lives that have to be managed, and they take defensive action if the pressures build to unreasonable levels. If you are suffering from stress, take action! Now! Don’t wait a moment longer take action. Here are 25 ways in which you can manage stress more successfully. They are not in order of priority but are offered as suggestions that can help you to prevent stress from damaging your life.

Recognize that stress may be affecting you or could do in the future, talk to someone you really trust face to face, or by telephone, letter, or even email, take time out to play a sport, entertainment, family activity, with friends,exercise on a regular basis it helps manage and prevent stress becoming a problem, eat a balanced diet whenever possible, get plenty of sleep this helps you stay fresh and gives you more energy during the day, avoid self-medication with nicotine, alcohol, too much coffee or tranquillisers, try doing something for others colleagues, friends, family, partner, take one thing at a time when possible if not, on’t take on too much at the same time, try to avoid unnecessary conflict, at work, home, and socially, develop a hobby or interest as a counter-balance to stressful pressures, don’t let work or family commitments become an addiction, don’t feel guilty about taking time out for yourself you are important too, don’t put off relaxing – use a relaxation stress reduction technique daily, know when you are tired and do something about it take a break, don’t be afraid to say No!

You won’t be respected if you say Yes but then make mistakes, delegate responsibility and or tasks where ossible and appropriate, manage your time better – you need a system that works for you, not against you, plan ahead for workload and social activities to prevent too much pressure building up, draw up an Action Plan to tackle the causes of your stress, stress is not usually caused by a single, large, problem – break it down into smaller pieces and deal with them individually, set realistic targets most stress causes are complex and cannot be eliminated immediately, accept that some things you cannot change accept them or change direction to avoid them, when you are uccessful in making positive changes, even small ones reward yourself, be pleased with your achievement, and be realistic about achieving perfection none of us will ever be perfect. Mild, manageable, stress helps us to achieve our time deadlines, get to appointments on time, remember important dates, and get those last minute details worked out on a project that is due tomorrow, perform to the best of our aDlllty, ana produce nlgn quallty work.

I nls Is usually not wnat causes us to Decome “distressed” to suffer negatively from stress. Sometimes too many minor stresses build up to create an unhealthy level of stress. What would, individually, be manageable, combines to become unmanageable and stressful. For example, more and more overlapping work activities, with impending time deadlines and high quality targets, building up to the point where it is not possible for the individual to manage it all. At other times, sadly, we will experience events that in themselves result in exceptionally high levels of stress – such as the loss of a loved one, losing a job, or the ending of a relationship.

Adding a course of studies to the mix of pressures that affect mature, working professionals, can raise stress levels to a high r potentially damaging level. Being aware of the dangers of negative stress, and how to manage stress, is essential. It is one of the many skills that is required by individuals aiming for successful personal and career development. As the demands on professionals increase, in terms of performance in the workplace, having to show evidence of continuous personal development activity, and having to balance these with the demands of home and social lives. The key to success is to recognise that Stress can be a dangerous enemy, to learn about it, and to find ways to manage it effectively.

By taking preventative action, using some of the recognised Stress can cause both stress management techniques, stress can usually be managed successfully. mental and physical symptoms. The effects of stress are different for different people. The mental symptoms of stress includes, tension, Irritability, nability to concentrate ,feeling excessively tired and trouble sleeping. The physical symptoms of stress includes, dry mouth, a pounding heart, difficulty breathing, stomach upset , frequent urination , sweating palms, tight muscles that may cause pain and trembling. We may think of stressful events as unpleasant ones, such as osing a Job or having difficulties at home or at school. But changes for the better can also cause stress, like a new baby, a wedding, and a new house.

In an ideal world, maybe we could get away from stressful situations, or change them. Too often we cant do that – but we can learn to control our response to those situations. And we can develop techniques that will reduce the effects of stress on our mental and physical health. To understand what stress does to us, imagine you lived tens of thousands of years ago, at a time when humans were threatened by hungry animals uch as saber-toothed tigers and wolves. Our caveman ancestors had to be able to react instantly, either by fghting the beasts or running away. So humans evolved the ability to respond to a stressful situation instantly, by preparing the body for “fight or flight. Under sudden stress, you will get a burst of exceptional strength and endurance, as your body pumps out stress hormones , your heart speeds up, blood flow to your brain and muscles increases up to 400 percent , your digestion stops (so it doesn’t use up energy that’s needed elsewhere), Your muscle tension increases, ou breathe faster, to bring more oxygen to your muscles . Sometimes we can still benefit from this “fight or flight” response – like the case of a mother whose child was pinned under a concrete slab during a tornado. Under stress, she found the strength to lift the huge slab with her bare hands, even though it later took three men to move it. But much of the time in modern life, the “fight or flight” response won’t help. Yet those stress hormones still flood your system, preparing you for physical action. And T you are unaer stress Trequently, It can narm your pnyslcal

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