The stress monster is coming

Yes, it's called stress.

Stress creeps and crawls around colleges and universities. Each year as May approaches, graduate students begin job hunts. Graduating seniors make career decisions in their chosen fields, while the rest of the undergraduate classes bite their nails over finals week. Stress is everywhere, and if you're not armed with the right weapons, it will attack.

According to the Stress On-Line Support page on the Internet, "Individuals weakened by chronic stress are far more susceptible to other illnesses because their immune systems are weakened when their metabolism is in a constantly stressed state." Among these illnesses are heart attacks, strokes and nervous breakdowns. The Web page also says that bad decision making, internal politics, reduced creativity and apathy are the less visible side effects of stress.

Don't be afraid to stare stress in the eye - it's an aspect of living that can be good when it motivates or inspires change. However, it can be quite harmful when it does not. So how can you slay the monster?

Most students know the true meaning of "work." That's right - it produces great levels of stress. Just look at your desk - it's a great indicator of how your life looks. If your desk is a mess, clean it up. Chances are, if your desk (or life) is messy, you probably waste a lot of time just looking for things.

If you're disorganized, make lists. They'll keep your mind fresh about what has to get done. This way you won't have to stay awake nights worrying about what needs to be accomplished. Simply cross each thing off as you complete it.

You don't often see little kids stressed out. In kindergarten they take naps after doing their ABCs. So why should you be any different? Take breaks to reward yourself for your efforts. According to stress researcher Robert Sapolski, breaks that work best are the ones you do every day and for at least 20 minutes. He also suggests meditation, which can lower your breathing rate and decrease levels of lactate, a chemical associated with muscular tension.

OK, so you're finally managing your work, but now you're having a hard time relaxing. Don't laugh, it can and does happen, but there are ways to control it. Exercise is one of these ways. David Holmes, a University of Kansas psychologist, says that after exercising, "you feel very relaxed but also very alert, and you can deal better with your problems." A recommended exercise regimen is working out 3 days a week for 20-30 minutes per session. A healthy diet goes along with exercising. "When people are under stress they tend to eat all the wrong foods, and that ends up fueling the stress rather than helping them cope," says dietitian Elizabeth Somer, author of Food & Mood. If you're feeling stressed, it's best not to take in a lot of caffeine or sugar; instead eat fruits and crackers, she says.

Everyone needs to vent sometimes, so spend time with friends. "Social support is a fantastic buffer against stress," Sapolski says. A study showed that when patients underwent cardiac catherization, a greater increase in blood pressure was experienced by those who went alone than by those who had someone holding their hand.

Another way to relieve stress is go where there are no computers, televisions or telephones. Go outdoors. "Contact with the natural environment is helpful because animals, plants, and seasonal changes move at their own rhythms. The rhythms of the outdoors force us to slow down," says leisure expert Geoffrey Godbey.

If you really can't pinpoint where your stress is coming from, it could just be a problem in your attitude. So laugh more, accept what you cannot do, put grudges and anger behind you, and realize your goals. Sure, the stress monster may always be lurking in the darkness, but if you take care of yourself you'll be strong enough to fend him off.

Jill Dellamalva is a sophomore majoring in journalism and creative writing. Her column, 'Focused Light,' appears every other Wednesday.

By Jill Dellamalva
Arizona Daily Wildcat
April 9, 1997