There is no better way to stress yourself out than bounding back into the hullabaloo of a crazy semester, after a relaxing, (but definitely too short) week on the beach. Want to keep that cool calm feeling that you found over spring break for the rest of the semester? Okay, it may not be entirely possible, as Buffalo is not known for its warm and sunny weather. However, there are ways to reduce your stress, and places on campus where you can go to get help.
UB, here’s how you can bring it down a notch.
What is stress anyway?
In reality, our interpretation and reaction to a situation is what causes us to be stressed, not the situation itself. Experts call this reaction the stress response. That is the principle of fight or flight, and it involves three major glands of the endocrine system. The hypothalamus and pituitary glands in the brain, send signals the top of the kidneys, where the adrenal gland responds by releasing epinephrine, norepinenphrine, and cortisol into the blood stream. While the effects are essentially different for everyone, these hormones may increase heart rate, body temperature, and energy levels. Short term or acute stress reactions happen to all of us, everyday, whether we’re finishing a last minute homework assignment, or fighting with a roommate. After the brain sends an “all clear” message, the body can return to its normal state, usually within 30-60 seconds, allowing a full and immediate recovery. Long term or chronic stress happens when the body is unable to successfully deal with and overcome acute stress. In effect, the endocrine system refuses to shut itself down, and stress symptoms may become continual and problematic.
What does stress do to us?
We feel it every day. Affecting all aspects of our physical, emotional, mental, and behavioral beings; butterflies in the stomach while you give a presentation, or a minor headache during a study session may be how you experience acute stress. When limited, this stress can be positive, motivating and pushing you to get that paper handed in on time. However, if left unchecked, serious health problems including, insomnia, migraines, feelings of depression and anxiety, as well as hypertension, or gastrointestinal disorders may develop. These symptoms of an overly stressed body can create a vicious downward spiral, increasing stress and leading to a weakened immune system.
What can we do about it?
1. Self Manage – We’re all on a level playing field here. We all have 24 hours in a day, but it’s how we choose to use them that makes the difference. Experts suggest prioritizing activities, by both importance and urgency. For example, paying a bill is urgent (if you don’t do it your heat will be turned off), while spending time on Tuesday for homework due on Thursday would fall as important. The idea being, you should try to identify and accomplish important tasks before they become urgent. When attempting to self manage, remember these basic rules: multitasking doesn’t help; in reality most people can’t do more than one thing as efficiently as performing a single task. “Just say no” to overwhelming yourself with extra stuff; it’s okay to use the excuse “I’m too busy.” Lastly, refuse to be a slave to your calendar; it’s there to organize and remind you, not drive your very existence.
2. Regular Physical Activity – An activity as simple as a short walk everyday can help reduce your stress. It’s officially spring, so there’s no reason you can’t get off the bus and walk to class. Take advantage of the various programs offered by Recreation and Intramural Services. Basketball, flag football, indoor soccer, and volleyball are just a few that are offered during the spring semester.
3. The Wellness Center – This is hands down, the best place on campus to go for serious stress relief. From classes and workshops, to massages and counseling, the wellness center is UB’s best source for stressed-out students. Yoga has received world wide acclaim for its relaxing benefits, due in part to time spent focusing on one’s breathing. Fortunately, UB offers several free yoga classes every week. The hour long class, made available by the wellness center team, is Mondays at 11 a.m. in 271 Richmond, or Wednesdays and Fridays at 8 a.m. in 210 Student Union.
A ballroom dance series is also offered several times a week. Jiving to Latin rhythms or swing tunes is another great way to let go and take time to relax while learning something new and fun. The ultimate form of stress release may be meditation, offered every Monday at 6 p.m. in the Southlake Village community building.
The muted atmosphere of the wellness resource suite is ideal for relaxing. In this quiet setting, chair massages are free every Tuesday from 11 a.m. to 1 p.m. Sign up starts at 9 a.m. and there are limited slots so get there early. A plethora of other opportunities for stress management and relaxation are offered at the wellness center. Visit their website, http://wellness.buffalo.edu, or stop by their offices in the SU for a complete list of offered classes and workshops.
4. Keep a Journal – Simply writing for ten to fifteen minutes everyday may be enough for you to relieve some built up tension. For those really stressful days, try keeping track of what triggered the stress, how you felt about it, your response to it, and options for coping with future stressful situations.
5. Chill Out – For those who are under limited amounts of stress, planning a relaxation time may be enough to bring it down a notch. Read a magazine; listen to your favorite CD, daydream, or just have a really good laugh.
If you’re still stressed after exhausting all the possibilities, try keeping in mind that there are only FIVE more weeks of classes! That should do the trick.
