--Original published at Jayln's Perspective
For our second Spotlight Blog Post, I have decided to focus on evaluating different stress relieving techniques. As we learned in class, stress is a response to a situation, threatening one’s sense of well-being. Different groups of people, such as students, athletes, and parents, all deal with various types of either acute (short-term) or chronic (long-term) stressors, thus it is important to see what kinds of strategies most effectively alleviate stress.
College Students
College students are prone to experiencing large amounts of acute stress. A few examples of acute stress could be an upcoming test, going home over break, or submitting a research paper. Although all of these stressors are different, they are all examples of short-term stress. This means even though college students get extremely worked up and stressed out over these examples, they are acute stressors meaning there is an end in sight. According to Melissa Cohen, who wrote the first website I visited called, “Student Guide to Surviving Stress and Anxiety in College and Beyond,” describes college student’s stress as being episodic acute, meaning they experience short term stress quite frequently. I was interested in this article because it focuses on how stressful testing situations can be, and as a college student, I often feel overwhelmed when I think about my own upcoming tests. Cohen provides many tips on how college students can reduce their anxiety before they go to take the exam. The first tip she discusses is studying effectively and efficiently. Based on what we discussed in class, studying effectively for an exam is a type of constructive strategy known as problem-focused coping. This means by preparing effectively for an exam, the stressor is being tackled directly. Another stress relieving technique she suggests before taking a test is to get a good night’s rest, eat a balanced breakfast, and to limit caffeine intake. Cohen says getting a good night’s sleep and eating breakfast makes college students feel calmer and less stressed going into test day. Also, since caffeine is a stimulate, it speeds up the Central Nervous System, which inhibits the body in terms of feeling relaxed. She then discusses how regular exercise not only provides physiological benefits, but it can also provide psychological benefits, such as easing a stressed-out mind. Cohen then discusses how college students also suffer from negative self-thoughts. Since college can be very difficult at times, she explains students must practice positive self-talk. If stressed-out students go into a testing situation, already feeling defeated, then they are setting themselves up for failure. Just as we discussed in class, she touches on how important social support can be for college students when they are feeling overwhelmed. Talking to someone about stress is another constructive strategy known as emotion-focused coping. Cohen closes by expressing how getting involved in a sports team, club, or pursuing a hobby is not only a great way to alleviate stress, but it is also a perfect way to get involved around campus.
Athletes
Athletes of all types and skill levels are often faced with high levels of stress when they realize what is expected of them during practices and games. Just like in college students, the type of stress athletes face is usually acute stress because their game schedules allow them to see an end in sight. On the Sports Psychology website, Aaron Moffett wrote an article targeting athletes which provides a variety of stress relieving techniques. He begins by saying all stress is not necessarily bad. For athletes, a little bit of healthy stress can actually enhance performance. This “good stress” is known as eustress, which can result from the responsibility of leading the team during practice. The “bad stress,” or distress, stems from poor performance in a big game. Moffett says athletes respond to negative stressors in one of three ways. First, they could have a physiological response, which could mean their heartbeat speeds up before a big game. Second, they could have a specific behavioral response, such as nervously passing back and forth. Lastly, athletes could have a cognitive response to a stressor, which could result in them thinking negatively about themselves. He advises athletes to match how they respond to stress with a specific coping strategy. Athletes who respond to stress in a physiological manner should try implementing certain breathing and muscle relaxing techniques. Inhaling and exhaling deeply and calmly will slow the heart rate, and it can also help get more oxygen to the muscles. Those who respond to stress with a certain behavior should first analyze whether or not it is a positive or negative behavior. For example, when some athletes get stressed, they respond with drinking or smoking. These are two examples of detrimental behavioral responses, and they are also ineffective coping strategies. Instead of responding to stress with a potentially harmful behavior, Moffett encourages athletes to either write “to-do” lists or to exercise. By writing lists, a person will feel more in control over what is stressing them out. As mentioned before, exercise has many positive psychological and physiological benefits. Lastly, those who respond to stress with an “I can’t do this” type of attitude need to utilize cognitive coping strategies. For example, it is important for athletes to practice positive self-talk. If an athlete struggles with defense, they should not respond with “I just can’t do this.” Instead, he should focus on how great his offense is, and continually challenge himself to improve defensively.
Parents
Parenting is no doubt an extremely stressful job. The type of stress parents feel is not just acute, but they also feel a lot of chronic stress as well. For example, worrying about children is extremely different from worry about an upcoming test. The test anxiety has an end in sight, whereas the stress parents feel for their children lasts their whole lives. The article I visited called, “Stress Management for Parents” describes the constant tension parents feel as “chronic tension.” When parents feel worried, their bodies respond with fight or flight, the body’s natural response to threats. The article’s focus is primarily on techniques that relax the mind. The first tip discussed is called progressive relaxation. Tense parents are instructed to tighten each muscle group, and then after a few seconds, the muscles should be released. This technique relaxes both the mind and the body. The next tip discussed focuses on breathing. When a parent gets stressed or anxious, their breathing often gets shallow, which decreases oxygen flow to the rest of the body. The article instructs parents to spend 5-10 minutes a day correctly breathing. By laying on your back, placing your hands on your ribs, and focusing on taking deep breathes, the mind is relaxing, and the body is then fully oxygenated. The next tip recommended is taking a mental vacation. In class, we discussed how effective this strategy can be. When taking a mental vacation, you first picture a place where you feel calm. Then, using as many senses as you can, you put yourself there and imagine how it must feel. This technique engages the mind and provides relaxation.
The three articles I visited all mentioned how negative stress can be detrimental. Each article revealed healthy techniques, very similar to the ones we discussed in class, for college students, athletes, and parents.
https://www.learnpsychology.org/student-stress-anxiety-guide/
https://appliedsportpsych.org/resources/health-fitness-resources/stress-management-tips-for-good-health/
https://childdevelopmentinfo.com/how-to-be-a-parent/angry_child/stress/#.W92eLi-ZNQJ