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04-28-97

08-14-95



EFFECTS OF STRESS ON YOUR BODY

Tension headache

Excess weight or decreased weight

Muscle pain, spasms

Excessive nervous energy

Acne, eczema

Chronic diarrhea or constipation

Constant fatigue

Stomach or intestinal ulcers

Allergies

Increased cholesterol levels

Increased blood pressure

Tendency toward
fainting or nausea

Migraine headaches

Increased susceptibility to infection

Frigidity/impotence

Increased possibility
of heart disease

Frequent heartburn

Cardiovascular disorders

Shortness of breath

Inability to laugh easily or openly

Recurring feelings of
hopelessness in
coping with life

Tendency toward
sudden outbursts
of tears or an
inability to cry

WARNING SIGNS OF STRESS

Lowered self-esteem

Impulsive behavior,
emotional instability

Fatigue

Floating anxiety,
irrational fears

Trembling, nervous tics

Tendency to be
easily startled

Tooth grinding

Nervous, generally
high-pitched laughter

Insomnia

Stuttering and other
speech difficulties

Sweating

Lower back pain,
neck pain, chest pain

Frequent urination

Loss of appetite, compulsive eating

Migraine headaches

Increased use
of prescribed drugs

Excessive smoking

Alcohol dependency,
drug addiction

Nightmares

Impotence,
sexual difficulties

Neurotic behavior

Emotional tension,
sense of being
&quotKeyed up"

Psychosis

General irritability,
hyperexcitation,
or depression

Accident-prone behavior

Inability to concentrate,
general disorientation

Premenstrual tension,
abnormal menstrual cycles

Diarrhea, indigestion,
stomach ailment
vomiting

Feelings of weakness,
dizziness, loss of reality

CAUSES OF STRESS IN COLLEGE STUDENTS

Not enough money

Academic Achievement
(tests, grades,
deadlines, etc.)

Unrealistic expectations

Time urgency - too much
work/pressures

Social pressures

Change in eating and
sleeping habits

Extra-curricular activities

Stress prone diet i.e. coffee,
tea, cola, chocolate,
not enough vitamin
C & B complex

Dissatisfaction

A break-up with a boy or girlfriend,
changing to a new environment/
changes in responsibilities

A part-time or full-time job

A bad Roommate or not
enough privacy

Parental Expectations
-pressure of "Being Mature"

Too much studying and
not enough physical
activity

Loneliness (especially at
Christmas, vacation times)





HOW TO HANDLE STRESS

Find a physical activity that you enjoy and make time for it. (i.e. racquetball, jogging, walking, bicycling, swimming, etc.)

Prioritize your time on paper and set reasonable goals that can be accomplished. Don't expect too much from yourself.

Don't make unnecessary appointments or unachievable deadlines. Learn to say "No".

Create opportunities when you can relax your entire mind and body.

Tense then relax the major muscle groups in the body (calves, etc.) until the entire body feels relaxed.

Avoid a stress prone diet: eat breakfast, space meals evenly throughout the day, avoid excess caffeine and sugar (sugar depletes the body's store of vitamin B complex), take vitamin C and B complex supplements.

Use family or friends as a support group.

Recognize your own body's physical and mental signs of stress and develop your positive strategies of coping.

Learn to develop a sense of humor about yourself and your problems.



And remember:
"It's not what happens to you that matters, but how you take it".

-Hans Selye



The text of this bulletin is available at OUPD headquarters in the form of a pamphlet prepared by Patricia Fox and Carol Caudill, Senior Physical Therapy Students at the University of Oklahoma.



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