3. Stress
UGA PEDB Program
Stress is part of life. Everyone, at some point in their lifetime, will experience stress. Stress can be positive, or what is often termed eustress. When we feel like we have the resources and capabilities to overcome stress, it can help us grow and improve our sense of self-efficacy. However, when we are unable to overcome or meet the demands placed on us, this is considered “bad stress”, which can leave us feeling distressed and overwhelmed.
What is Stress?
Stress is broadly defined as an imbalance in physiological systems that triggers psychological and behavioral responses to restore equilibrium.
Hans Selye, an early researcher, proposed a three-stage stress response model. The initial stage or “alarm reaction stage,” is where the individual reacts to a stressor with the fight-or-flight response. The second stage is the “resistance stage,” in which the individual adapts to the stressor. During this stage, an attempt is made to re-establish the equilibrium, while focusing resources against the stressor. If a stressor continues beyond the individual’s capacity to cope, resources can be exhausted, making it susceptible to diseases. This “exhaustion stage” is reached when the acquired adaptation or resistance is lost5.
According to the American Psychological Association, 22 percent of individuals surveyed in 2011 reported experiencing extreme stress over the past 12 months6. Chronic stress elevates the risk for both diseases (e.g., cardiovascular disease, metabolic disorders, autoimmune, etc.) and mental health issues (e.g., depression, anxiety, etc.)7,8. It is important to check and evaluate how you are handling and managing stress. In the next section, we provide some helpful coping skills for stress.
Managing Stress
It is essential to develop healthy coping skills for the management of stress early in life. Many of the skills you develop during your college experience will stay with you throughout your lifetime. Below is a list of ways that can help you cope with your hectic life.
Avoid all or none, fatalistic, and catastrophic thinking
All or none thinking is characterized by viewing situations in extremes, or a binary manner. You are either perfect or a failure. This type of thinking might look like “I must get an A in this class, or this class was a waste of my time.”. A lack of autonomy describes fatalistic thinking; viewing things in your life as though they will happen due to fate or destiny regardless of the efforts you put forth. Fatalistic thinking may look like “No matter how much I study, I am going to fail this test”. Finally, catastrophic thinking is demonstrated by ruminating about irrational, worst-case outcomes. “If I can’t study for my test this week, I will fail my test, then I won’t pass my class, and no medical school will accept me!” These thought patterns will only make you more stressed. Challenging these extreme thought patterns can help decrease self-inflicted stress.
Prioritize and be realis