Managing Stress at University

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Self-Reflective Questions

1. What situations are the most stressful for me as a student?
2. How does stress affect me (physically, psychologically, etc.)?
3. What do I do to cope with stress? Which coping mechanisms are the most/least effective for me?
4. What other strategies and techniques would I like to try?

What is "Stress"?

A stressful situation has little to do with your emotional response. It is your appraisal of the situation and how you interpret your own body's response that creates your anxiety. In other words, it is your thoughts about a situation which is the critical factor in evaluating whether you "feel stressed".

Common Stressors Affecting Students

• Lack of time
• Availability of resources
• Finances
• Unclear expectations e.g. assignments, how to study for tests
• For international students: language, homesickness, adjustment stress, loneliness and isolation, lack of social support

Common reactions to high levels of stress may include:

• Distractibility, loss of focus and concentration
• Irritability
• Tension in the body and/or somatic illnesses
• Avoidance/procrastination
• Exhaustion, lethargy
• Loss of self-confidence, self-esteem
• Sadness, low mood

Multiple Life Stressors

Research has shown that stressful life events can lead to serious mental health issues such as depression . Students can be at risk as their lives are very complicated and pressured. Be aware of your stressors and how they are impacting you. Attend to your stressors when you feel that your mood is being adversely affected. For international students, life stress is an important factor in cultural adjustment that is moderately related to the development of mental illness . If adjusting to Queen's and Canadian society is causing you emotional hardship, consider consulting the cross-cultural counsellor at Queen's Counselling Service or at Queen's University International Centre.

Overview of Module Content

1. Self-Awareness
2. The Stress Response
3. A Model of Stress Reduction
4. Body Relaxation Strategies
5. Mind Relaxation Strategies
6. Mindfulness Based Stress Reduction

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¹ See Brown, G. W., Bifulco, A., & Harris, T. O. (1987). Life event, vulnerability, and onset of depression: Some refinements. British Journal of Psychiatry, 150, 30-42. Bulmash, E. L. (2007). Personality, stressful life events, and treatment response in major depression. Master’s Thesis. Queen’s University, Kingston, Ontario, Canada.

² Yang, B. & Clum, G.S. (1994). Life stress, social support, and problem-solving skills predictive of depressive symptoms, hopelessness, and suicide ideation in an Asian student population: A test of a model. Suicide & Life-Threathening Behaviour, 24(2). 127.

 

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