Stress Cycles:: Fighting Off or Fleeing From A Predator

Stress is a very common problem being faced today.
Every individual will experience

stress in one or the other time.
stress represents those conditions under which individuals have demand made upon them,
that they cannot physically or psychologically meet, leading to breakdown at one or other
of these levels.
Stress is usually thought of in negative terms. But ii can manifest itself in both positive
and negative way. It is said to be positive when the situation offers an opportunity for
one, to gain something.
Eustress (the Greek word ‘eu’ means good) is the term used to describe positive stress. It
is often viewed as motivator, since in its absence the individual lacks the spirit necessary
for peak performance. Distress is the term used to indicate negative stress.
Stress cycles:
Stress has a number of immediate effects. If the stressors are maintained, long-term
behavioural, physiological, emotional and cognitive effects occur. If these effects hinder
adaptation to the environment or create discomfort and distress, they themselves become
stressors and, tend to perpetuate a ‘cycle’ of distress.
Example, a patient spends more money on treatment, may experience continued stress
even after the cure of the disease, because repayment of debt cause stress for long time in
him or a patient whose leg is amputated after accident may continue to worry about it.
On the other hand, many people have developed ways of coping with stressors, so that they are
able to respond adaptively. This is the ‘wellness cycle’. Teaching people adaptive ways of
handling stress, so as to promote the wellness cycle is an important part of the newly emerging
field of behavioural medicine.
Effects of stress:
Stress is not always harmful. In fact, it is recognised that low levels of stress can even helps for
better performance. For example, a student can prepare well for forthcoming examination only if
he has some stress. However, excess level of stress is undoubtedly harmful.
It is important to remember that the feelings we experience when we’re

stressed are due to hormone responses that have evolved to help us
survive by fighting off or fleeing from a predator. University life can be
thought of as that predator – the stress response helps us to cope with
and manage demanding periods such as exams and coursework
deadlines. So a little stress is fine, and probably even beneficial, but if
you’re experiencing frequent, high levels of stress, then do something
about it.
Exercise
This doesn't have to be a gruelling gym session - you simply need
to get your heart racing, for example by going for a brisk walk or
a bike ride.
'Exercise can be hugely beneficial for the mind as well as the

body,' says Glyn Williams, senior wellbeing practitioner at the
University of the West of England (UWE), Bristol. 'Regular
exercise releases endorphins - feel-good hormones that can help
to reduce tension and allow the mind to focus on something
other than worries and concerns.'
Charlotte agrees, 'research has shown that exercise is as

effective in treating depressive symptoms, as talking therapies
or antidepressants. Birkbeck University Counselling Service offer
students suffering from mild to moderate depression or anxiety
an eight-week free gym pass, including personal training
sessions.'
If you'd like to get moving but are struggling for inspiration see
what schemes are available at your institution and get involved
with clubs and societies. There's usually a huge array of
activities on offer from hiking to dancing, basketball to boxing
and martial arts to yoga.
Mindfulness
A relaxation technique originating in Buddhism, mindfulness is
becoming an increasingly popular coping mechanism for those
tackling stress or anxiety. Used by clinicians to improve patients'
physical and mental health, it can significantly lower stress
levels. It is most often practised through deep breathing or
guided meditation.
One of the most accessible ways to practice this is through the

use of free smartphone apps such as The Mindfulness App, Calm
and Headspace. A number of books are also available on the
subject.
'When we are stressed our minds sometimes behave in ways that
hinder rather than help. Rather than ruminating over the problem,
catastrophising about the future or critically analysing your
latest attempts, take time out to focus your mind on something
relaxing and positive,' explains Charlotte.
For an introduction to the field, the Mental Health Foundation

provides an online mindfulness course.
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Talking to someone
Isolation can have an extremely negative impact on your
happiness. 'Accepting that you may need some help is often the
first step to feeling better,' advises Glyn.
Speak to your friends and family - they know you best and care
about you the most. What's more, studies suggest that
socialising with a friend just once a week can reduce your stress
levels and improve your mood as much as therapy or counselling.
'Visit a friend and tell them about the problems you are facing
and then tell them about the good things in your life, ask them to
help you to gain some perspective,' suggests Charlotte. 'Sharing
difficulties can help. However, going over and over them often
doesn't and is likely to tire your friend, so ask them to listen first
and then help you to get a different angle on things.'
Alternatively, make an appointment with your student wellbeing

service. The majority of institutions have these and they should
be your first port of call if you're worried, stressed or upset about
anything. They'll provide a listening ear and can signpost you to
specialist services who can offer specific support if needed.
While wellbeing services don't provide counselling support, most
universities offer free counselling and support groups. Sessions
tackle wide-ranging themes, from surviving freshers' week to
coping with post-Christmas exam stress.
MAINTAINING A SLEEP ROUTINE IS OF PARAMOUNT IMPORTANCE TO
MENTAL HEALTH AND MANAGING STRESS
Time management
People often get stressed when they feel that they're running out
of time to complete something. However, simple time
management techniques can help you to feel relaxed and
focused.
Try creating a written work schedule, breaking your tasks down

into manageable chunks and planning accordingly. Divide your
work into urgent and non-urgent tasks, and important and non-
important tasks.
Getting enough sleep

'Maintaining a sleep routine is of paramount importance to
mental health and managing stress,' says Charlotte. 'Taking time
to relax before you go to sleep can help the quality of your sleep.
Try to go to sleep at the same time and wake up at the same
time each day. Seven to eight hours is recommended.'
Stress can often interrupt your sleeping pattern so try to do

everything you can to relax yourself before going to bed. Take a
bath to wind down, watch your favourite TV show or sit quietly
and read. Avoid screen time as much as possible before bed, so
switch off laptops, phones and tablets at least an hour before
going to sleep.
'If you study in the same room you sleep in, cover your books and
desk with a sheet or a screen,' adds Charlotte.
If you have tried these coping strategies but can't conquer the
cycle of stress, Charlotte suggests visiting your GP to check that
the symptoms you are experiencing are in fact stress related,
and that there are no underlying issues.

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Stress is a very common problem being faced today.

Every individual will experience

It is important to remember that the feelings we experience when we’re

'Exercise can be hugely beneficial for the mind as well as the

Charlotte agrees, 'research has shown that exercise is as

One of the most accessible ways to practice this is through the

For an introduction to the field, the Mental Health Foundation

Alternatively, make an appointment with your student wellbeing

Try creating a written work schedule, breaking your tasks down

Getting enough sleep

Stress can often interrupt your sleeping pattern so try to do

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