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College Stress

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College Stress

EFFECTS OF STRESS ON YOUR BODY

Tension headache

 

Muscle pain, spasms

 

Acne, eczema

 

Constant fatigue

 

Allergies

 

Increased blood pressure

 

Migraine headaches

 

Frigidity/impotence

 

Frequent heartburn

 

Shortness of breath

 

Excessive nervous energy

 

Recurring feelings of
hopelessness in
coping with life

 

Excess weight or decreased weight

 

Chronic diarrhea or constipation

 

Stomach or intestinal ulcers

Increased cholesterol levels

 

Tendency toward fainting or nausea

 

Increased susceptibility to infection

 

Increased possibility of heart disease

 

Cardiovascular disorders

 

Inability to laugh easily or openly

 

Tendency toward sudden outbursts of tears or an inability to cry

 

 

WARNING SIGNS OF STRESS

Lowered self-esteem

 

Fatigue

 

Trembling, nervous tics

 

Tooth grinding

 

Insomnia

 

Sweating

 

Frequent urination

 

Migraine headaches

 

Excessive smoking

 

Nightmares

 

Neurotic behavior

 

Psychosis

 

Accident-prone behavior

 

Inability to concentrate,

general disorientation

 

Impulsive behavior,
emotional instability

 

Floating anxiety,
irrational fears

 

Diarrhea, indigestion,
stomach ailment,
vomiting

 

Tendency to be
easily startled

 

Nervous, generally
high-pitched laughter

 

Stuttering and other
speech difficulties

 

Lower back pain,
neck pain, chest pain

 

Loss of appetite, compulsive eating

 

Increased use
of prescribed drugs

 

Alcohol dependency,
drug addiction

 

Impotence,
sexual difficulties

 

Emotional tension,
sense of being
&quotKeyed up"

 

General irritability,
hyperexcitation,
or depression

 

Premenstrual tension,
abnormal menstrual cycles

 

Feelings of weakness,
dizziness, loss of reality

 

 

CAUSES OF STRESS IN COLLEGE STUDENTS

Not enough money

 

Unrealistic expectations

 

Social pressures

 

Extra-curricular activities

 

Dissatisfaction

 

A part-time or full-time job

 

Parental Expectations
-pressure of "Being Mature"

 

Too much studying and
not enough physical
activity

 

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


Time urgency - too much
work/pressures

 

Change in eating and
sleeping habits

 

Stress prone diet i.e. coffee,
tea, cola, chocolate,

not enough vitamin
C & B complex

 

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

 

 

A bad Roommate or not
enough privacy

 

Loneliness (especially at
Christmas, vacation times)

 

Pritoritize your time on paper.

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.

Happyface - Sadface drama-masks

 

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.


A sense of humor helps.

 

 

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 page is adapted/used with permission from a pamphlet prepared by

Patricia Fox and Carol Caudill, Senior Physical Therapy Students at the University of Oklahoma.