Stress generally refers to two different things: situations that trigger physical and emotional reactions (stressors) and the reactions themselves (stress response). A stressor could be taking a final exam, going on a date, having a confrontation with your roommate, and interviewing for a job. The stress response for any of these stressors could be that you feel nervous, anxious, tense, sweat profusely, or experience other physical reactions.

General Adaptation Syndrome (GAS)

The body responds to stress by what is called the General Adaptation Syndrome (GAS). The GAS occurs in three stages - alarm, resistance, and exhaustion. The fight or flight response is the most common type of alarm stage. This is when the sympathetic nervous system releases the chemicals epinephrine and norepinephrine, which prepare the body for action by increasing heart rate, breathing, alertness, and muscle response, and the hormone cortisol, which speeds up the body's metabolism. These actions get the body ready to confront a threat such as an alarming sound (fight) or escape from it (flight). The body usually adapts to a prolonged stressor, such as an upcoming final, by entering the stage of resistance. During resistance, the body's systems return to normal, but remain alert. Following resistance, the body enters exhaustion, at which point it can no longer resist the stressor. Repeated exposure to this response can cause mental and physical damage.

Here's a quick test - place your hand on the back of your neck. If it feels cold against your skin, you're probably stressed out. Blood rushes to your muscles when you're under stress, leaving your hands cold. Other warning signs of stress include:

• Out-of-proportion anxiety
• Excessive moodiness
• Withdrawal from responsibility
• Constant insomnia
• Poor emotional control
• Marked change in appetite or sex drive
• Chronic fatigue

These short-term physical symptoms mainly occur as your body adapts to perceived physical threats, and are caused by the release of epinephrine (adrenaline) during the alarm stage of the GAS. Long-term physical symptoms occur when your body has been exposed to adrenaline over a long period. Adrenaline works by diverting resources from the areas of the body which carry out body maintenance (such as your liver, kidneys and other organs) to the muscles. An example of prolonged stress might be that for the entire semester you and your roommate have not gotten along and you experience feelings of anxiety whenever you go back to your room. This stress may cause your health to deteriorate and it is common to experience frequent colds and infections, sexual disorders, aches and pains, feelings of intense and long-term tiredness, or a change in appetite. 

Signals that you are experiencing an overload of stress can range from a general feeling of the "blahs" to serious physical pain. Although most stress can be managed, it is important to obtain professional help before the situation is completely out of control. If you experience the following situations or feelings, you should seek out one of the many professional support resources on campus.

Stress can be a factor in a variety of physical and emotional illnesses, which should be professionally treated. You should consult your medical provider if you experience physical symptoms in the above list. Brown students can also consult a therapist from Counseling and Psychological Services for unmanageable acute stress, high levels of anxiety, or depression.

A healthy lifestyle is an essential companion to any stress-reduction program. General health and stress resistance can be enhanced by regular exercise, a diet rich in a variety of whole grains, vegetables, and fruits, and by avoiding excessive alcohol, caffeine, and tobacco.

Exercise

Exercise has been shown in studies to reduce feelings of anxiety, helplessness, hostility and depression, and to decrease muscle tension. Stretching and flexing the muscles of the neck, arms, shoulders, back, thighs, and midsection reduce the chance that these muscles will tighten up and produce common indicators of stress - headache, neckache, and backache.

Coffee, Drugs, Alcohol and Cigarettes

The chemicals in coffee, drugs, alcohol and cigarettes can contribute to increased stress. Caffeine stimulates the sympathetic nervous system and may promote even more nervousness and tension. Use of alcohol and drugs, a common way to deal with stress, can be addictive and tends to deal only with the symptoms of the problems. They mask the causes of stress without eliminating them. Smokers often report that cigarettes help relieve feelings of stress - however, the stress levels of adult smokers are slightly higher than those of nonsmokers, and smoking cessation leads to reduced stress. The apparent relaxant effect of smoking only reflects the reversal of the tension and irritability that develop during nicotine depletion.

There are many ways to reduce unwanted stress or manage it productively including:

Relaxation is the natural unwinding of the stress response. Relaxation lowers blood pressure, respiration, and pulse rates. Combining several techniques, for example deep breathing exercises, muscle relaxation, meditation, and massage therapy can significantly lower stress levels. Yoga or tai chi can be very effective, combining many of the benefits of breathing, muscle relaxation, and meditation while toning and stretching the muscles. They also elevate mood and improve concentration and ability to focus.

Visualization involves the imagining of scenes that are relaxing and peaceful - this can help the body relax. Imagine yourself in a setting that is pleasantly relaxing. Guided relaxation (listening to relaxation tapes or having someone read a relaxation exercise to you) can be a pleasant way to relax.