UC Berkeley students face high amounts of stress. Whether we like it or not, stress is a part of our lives. So it’s not about avoiding stress but knowing yourself (your limits and your strengths) and being proactive. Believe it or not, sometimes a little stress can be helpful, motivating us to prepare and perform. Finding the right balance and attitude toward stress helps. Take time to learn more about stress and how to manage it.
We all experience stress at one time or another. Stress is your body’s mental, emotional, and physical response to help you manage the changes and challenges in your daily life. It affects our bodies, emotions, thoughts, and behaviors. The effects of stress can be positive, negative, or a combination of the two. For example, stress can motivate you and improve your concentration, or it can paralyze your ability to accomplish anything at all. Ideally, your body will return to a state of rest after a stressful event.
High levels of chronic stress can cause a variety of feelings, thoughts, and behaviors including:
Stress is a normal part of life, and can’t be avoided entirely, but it can be managed. Here are some strategies you can try:
There is so much to do at UC Berkeley that it can be challenging to set healthy boundaries and prioritize self-care. If you find yourself feeling overwhelmed, that feeling is an invitation to evaluate how you are spending your time and energy and to consider which obligations, relationships, and activities are nourishing you and helping you, and which are not.
If your stress is self-imposed, the good news is that you have the power to change the situation! For example, poor time management is a major stressor for many students, and time management skills can be learned. If relationships are a stressor, you can work on your communication skills. If perfectionism and negative self-talk are stressors, you can work on self-compassion. Of course, making a change isn’t always easy. Get help if you need it!
Sometimes you can’t change your situation, but you can change the way you perceive and feel about the situation, and that can relieve stress. Practicing gratitude is one proven way to increase your sense of well-being. At any moment you can pause and think about the things in your life that you are grateful for, and notice the changes you feel inside as a result. Another option is looking at the bigger picture. Will the things that are stressing you out right now matter to you in a year, or 5 years from now? If not, take a deep breath and let them go.
There may be stressors that you cannot quickly change or see in a more positive light. You can lessen your suffering by practicing acceptance of your current situation. Do accept your completely valid feelings, whatever they may be, but do not add to your suffering by avoiding the situation, judging yourself, trying to re-write the past, or trying to control that which cannot be controlled. Long-term change often begins with awareness and acceptance of the present moment.
Taking good care of yourself will increase your ability to handle stress. Prioritize self-care and make space in your schedule for sleep, eating, exercise, relaxation, fun, and social connection. Practice self-compassion and positive self-talk. Get in the habit of asking yourself, “What am I feeling right now, and what do I need?”
UC Berkeley students sometimes think that they are the only ones who are struggling, but everyone has their struggles. Sharing what you’re going through with others can be a tremendous relief, and you might be surprised by how well they can relate. If you are experiencing stress due to the effects of marginalization, oppression, and/or trauma, self-care is still important, but may not be enough. Don’t hesitate to reach out to your support network. Friends, family, mentors, spiritual leaders, community groups, roommates, and/or classmates may be able to lend a sympathetic ear or a helping hand. UC Berkeley also offers a variety of advising resources.
If your efforts to manage your stress don’t seem to be helping, or you’d just like to have professional support, consider using the many services available to students at UHS (group counseling, health coaching, Let's Talk consultations, advice nurse, etc.).
Remember: Stress management is an ongoing practice, not a one-time activity. Make it part of your routine for the best results.
The next time you encounter a stressful situation, try these steps:
Notice how you talk to yourself about yourself, others, and the world around you. Try not to repeat negative thoughts to yourself; instead, try to substitute neutral or positive thoughts.
Speak your mind without making accusations. Let others know when they make you uncomfortable. Take responsibility for your own feelings.
Especially when you are focusing on the needs of someone else, who may appear needier than you. It is stressful to care for someone who is sick or dependent. Don't try to make too many changes or accomplish too much at once.
Break things down into manageable pieces. Set limits.
Exercise moderately at least two to three times a week. Find a physical activity you really enjoy. A brisk walk at lunchtime can be a big help.
Maintain a nutritious diet. Caffeine, alcohol, cigarettes, and drugs all contribute to stress. Get plenty of sleep. Don't forget to laugh, play, and have fun!
Practice deep breathing, visualization, meditation, yoga, stretching, or some other technique that helps you relax. Try to let go of what's bothering you. Go to a movie, read a good book, solve a puzzle, or take a break from whatever is causing you stress. When you are feeling more relaxed you will have an easier time finding concrete solutions to your problems.
Identify friends and family you trust and can talk to. Make social plans with them. Use the phone to reach out when you are feeling overwhelmed. Talk about your feelings, positive and negative.
Stress Test from Psychologist World