Introduction

Stress isn’t a bad thing. It is a normal reaction to the demands and changes in your life. Trying something new, preparing for stressful exams, moving, waiting to hear back about a job application, all can result in stress. Until the situation resolves itself, it’s common to feel stressed out. Successfully navigating those kinds of stressful situations can promote positive outcomes like achievement, growth, and resiliency. An appropriate level of stress is motivating. However, sometimes situations don’t get resolved quickly and maybe your current ways of coping stop working. Chronic stress can result in numerous cognitive, behavioral, physical, and emotional symptoms. The goal isn’t to get rid of stress, it is to find balance between the time spent on tasks, activities, and your self-care.

• Fatigue
• Sleep difficulties
• Lack of motivation
• Difficulty concentrating
• Increased muscle tension
• Excessive worry
• Socially withdrawing from others
• Increased negative emotions and irritability
• Impaired immune system and digestive problems

There are numerous strategies and resources available to manage your stress. However, it’s not always easy to take the time to do them. The challenge with self-care is that it’s easy to come up with excuses about not having enough time or needing to be more productive. Don’t wait until you have “enough time.” Schedule these activities, just like you would a class. Make sure to find balance between work and stress management. To-do lists can be helpful. However, they need to be realistic. “Good enough” lists are helpful if you are a perfectionistic and add way more stuff to your list than is humanly possible. “Have-to-do” lists are helpful if you procrastinate and have difficulty getting started.

• Basic Needs: Make sure to have the basics covered before you try other strategies. Exercise, sleep, and nutrition are essential in managing stress. Deficits in these areas will impact all other self-care efforts.
• Self-care activities: The Counseling Center has spaces to engage in relaxation and artistic activities. There are opportunities for mindfulness, biofeedback, creative art, and the massage chairs are great too! You don’t need an appointment, just check in at the front desk with your JACard to use the studio or oasis today! Make sure you are practicing grounding techniques are active!
• Relaxation practice: Stress releases cortisol which can affect your heart rate, blood pressure, and other activating systems in your body. Counteract these reactions by engaging in breathing and muscle relaxation exercises, or through the Breathe2Relax app. Practice these for a 10-20 minutes everyday.
• Get engaged: There are numerous opportunities to do self-care and fun activities on campus and in the community. Take advantage of them!
• Academics: Academic performance is a common sources of stress for JMU students. Make sure to utilize the free academic coaching and tutoring services in the Student Success Center and check out our Academic Concerns section for more help.