Self-Care Pocket Guide • Stress
Stress

Overview

Stress is the physical, mental or emotional reactions we experience as a result of the demands of daily life. While stress is a normal part of life and can't be avoided, it can be managed. Unless you regularly release the tension that comes with stress, you may develop physical and/or emotional problems. Learning to manage stress is an important, lifelong self-care skill.

Signs and Symptoms

• Feelings: Anxiety; fear; irritability; moodiness; depression; persistent frustration; or anger over minor annoyances.
• Thoughts: Self-criticism; difficulty concentrating or making decisions; forgetfulness; mental disorganization; or preoccupation with failing.
• Behaviors: Increased smoking or use of alcohol or other drugs; eating too much or not eating enough; acting impulsively; crying easily; or sleeping too much or too little.
• Physical Signs: Persistent fatigue; increased heart rate or palpitations; sweating; a feeling of having a lump in your throat; digestive problems; headaches; muscle aches; frequent colds or infections; teeth grinding; or jaw clenching.

Self-Care Measures

• Follow Grandmother's Advice about exercise and sleep. Stick to her dietary guidelines, especially as they relate to caffeine, chocolate, sugar, alcohol, and the use of tobacco and other drugs.
• Set up a daily/weekly schedule that includes work, study, and leisure. Prioritize your activities, and do your highest priorities first.
• Participate in hobbies/activities that you enjoy.
• Be realistic about commitments; you can't do everything. Practice saying "no."
• Don't expect perfection from yourself, others, or life circumstances.
• Cultivate trusting friendships. Plan time to be with friends regularly.
• Relax where you are. When stressed, take 4 slow, deep breaths. Focus on your breathing.
• Take our free "Optimizing Your Potential: The MindBody Connection" class. For information on this and other stress management resources, go to the "Health Promotion and Educational Services" section of our web site.
• Download UT Counseling and Mental Health Center (CMHC) Relaxation Tapes from their website, and use them to help yourself unwind.

Red Flags

CONTACT THE UT CMHC (471-CALL) OR THE UHS 24-HOUR NURSE ADVICE LINE 475-NURS (475-6877) IF ANY OF THE FOLLOWING OCCURS:

• Thoughts of harming yourself or others.
• Feelings, thoughts, behaviors, or physical symptoms that interfere with your daily activities, affect your relationships, or cause significant discomfort even when you try self-care measures.
• A growing need for food, tobacco, alcohol, tranquilizers, or other drugs.
• Feelings of panic or extreme fear with no identifiable cause.
• Behavior that puts you or others at risk like reckless driving, excessive drinking, and unsafe sex.

UT Counseling and Mental Health Center (CMHC)

CMHC staff and programs can help with emotional health concerns or difficulties coping with life's problems. Call 471-3515 to schedule an appointment or call their 24-Hour Telephone Counseling and Referral Line at 471-CALL (2255). CMHC Website is www.utexas.edu/student/cmhc.