Stress Rises as Finals Begin

Senior Staff Writer

   As we enter once again into the most dreaded week of the semester, many students may feel overwhelmed with finishing up final projects and cramming for final exams.  While finals week at any time of the year is taxing, the fall semester can pose an even more stressful situation with the approaching holiday season.

   In any setting, the daily grind of life can promote stress.  However, this proves particularly true for college students, who try to balance school, work, social activities and families, leaving little time for rest and relaxation.  During finals week, stress levels can double with added pressures of doing well in school and finishing the semester.  Couple that with the added stresses of the approaching holiday season and the faltering economy, and stress levels have the potential to soar through the roof.

   Stress is a common and normal emotion that everyone experiences.  While it is normally associated with negative feelings, stress can be a beneficial aid in coping with trying situations.  However, if not managed properly, stress can become harmful to an individual’s mental and physical health.

   According to the Counseling and Mental Health Center at the University of Texas in Austin, people often think of stress as the result of external events; yet it is the individual’s interpretation and response to an event that produces stress.  Since individuals experience stress at different intensities and for different reasons, the major difference between healthy and unhealthy stress is the ability to recognize stress and manage it accordingly.

   Even though many of us are busy studying, putting together that final project, or out Christmas shopping, set aside sometime to assess your stress level.  The first and most important step of stress management is recognizing a rise in stress levels.  According to the Brooklyn College Personal Counseling Program, reactions to stress can affect an individual’s physical, emotional, behavioral, and/or cognitive states.  Reactions to stress are unique to the individual, so you must be aware of your health and normal condition in order to recognize the signs and symptoms of unhealthy stress levels.

   Once rising stress levels are recognized, an individual can then begin to implement effective stress management techniques to reduce those stress levels.  Just as the intensity and reason behind stress vary from person to person, so do effective management techniques.  According to The University of Iowa Counseling Service and The University of Texas at Austin Counseling & Mental Health Center, several stress management techniques include:

• Breathe.
     Stress can cause shallow breathing, which causes an increase in muscle tension due to less oxygen in the blood stream. Shallow breathing can also cause headaches and anxiety. Breathe in through your nose and out through your mouth and count slowly while exhaling.
• Manage Time.
     College students have a multitude of activities going on including class, work, activities, sports, clubs, studying and so on. Planning ahead can help eliminate problems with double booking and over-scheduling. Make a list of tasks and complete them in order of priority. However, be careful not to overwork.  Also, be sure to schedule time for recreation as well as work. Too much studying at once can inhibit your ability to comprehend and retain information. Make sure to schedule breaks in order to avoid burnouts.
• Find Ways to Relax.
     Find a hobby or favorite activity and allow yourself time to enjoy it. Listening to music, reading, painting, watching movies, meditating – the possibilities are endless. Taking time to enjoy your favorite activity can have extremely positive effects on your outlook, and they take your mind off the stressors in your life.
• Get Physical.
     Aerobic exercise can help reduce anxiety and tension. Regular forms of exercise such as walking, running, sports or swimming are effective ways to burn off negative energy, but it is important to do something you enjoy. Working in the garden, washing your car or playing with a pet can also be effective ways to work out negative energy.
• Take Care of Your Body.
     Putting yourself on a regular sleeping and eating schedule can help balance your body and keep you healthy. Try to eat healthy, well-balanced meals at regular intervals throughout the day starting with breakfast. Do not overdo the caffeine and sugar, which can cause you to “crash” later on.  Setting yourself on a regular sleep schedule will also help make sure you get plenty of sleep every night. Smoking too much can also cause higher stress levels and problems sleeping, as it is a stimulant.
• Stay Positive.
     Try not to always take things too seriously and try to keep a positive and optimistic outlook on life. Remember to laugh and realize that one bad incident does not have to ruin your whole day. Counting your blessings and good fortunes can be a good way to boost your happiness.
• Talk.
     Bottling up emotions can cause frustration and produce higher stress levels. Share your feelings with a friend, family member, professor, religious leader or counselor. Talking can help take your mind off your problems, and other people can often offer a different outlook and great advice.  Writing in a journal can also have the same mind-clearing effects. Do not be afraid to open up to someone if you are struggling with stress management. Everyone experiences stress overload – you are not alone.

   Stress is a very personal condition, and every individual experiences and copes with it differently.  Therefore, it is up to you to recognize unhealthy stress levels and implement the proper management technique for you.  Even though stress is particular to the individual, several venues offer services and advice for coping with unhealthy stress levels.

   The University’s Counseling and Testing Center offers a variety of free and confidential counseling and educational services to the campus community.  Located on the second floor of Harris Hall, the center operates during the hours of 8 a.m. to 4:30 p.m. Monday through Friday.  The center offers personal counseling and support services, which aide in improving the personal, academic and psychological well-being of students. 

   The center employs a trained counselor full-time, and all meetings are confidential.  The office can also provide referrals to mental health agencies in the case of crisis situations or long-term treatment.  Students in need of the center’s services can make an appointment with Director Laura Hughes by calling 870-460-1454 or e-mailing hughesl@uamont.edu; though drop-in services are available for emergency or crisis situations.

   The Counseling and Testing Center also provides educational counseling, which offers outreach workshops and individual assistance to aid students with study skills, test anxiety, time management, stress management, conflict resolution and relationship problems, among other issues.  In addition to the Counseling and Testing Center, which helps students cope with stress, the university also provides several venues to help students prepare for finals week.  And, preparation is great stress reducer.

   Review the final exam schedule and schedule in plenty of study time for each course.  Managing your time prior to finals week will help eliminate some of the stress associated with working under deadline pressure.  In addition to scheduling in plenty of study time, students can also prepare for finals by taking advantage of the several tutoring services located on campus and the extended hours of the computer labs.  With drop-in services, appointments are generally not needed for short-term tutoring sessions. 

   The following tutoring services are available through the Counseling and Testing Center and Gateway Student Support Services:

• Math and Science Tutoring
  Monday - Thursday
  8 a.m. - 4 p.m.
  Harris Hall 329
• Residence Hall Tutoring
  6 p.m. - 8 p.m.
• Monday & Thursday – Horsfall Hall Lobby
• Tuesday – Royer Hall 132
• Wednesday – Bankston Hall 171
• Gateway General Education Tutoring
  Monday - Friday
  1 p.m. - 4 p.m.
  Harris Hal 123
  
• Gateway Intense Math Tutoring
  Tuesday - Wednesday
  1 p.m. - 6 p.m.
  Harris Hall 123
  

   For tutoring services in additional subject areas, contact Laura Hughes at 870-460-1454 or hughesl@uamont.edu for the list of tutoring services currently available.  For more information on Gateway’s tutoring services call 870-60-1054 or gateway@uamont.edu.

   Students can also utilize the computer labs located around campus to prepare for finals week.  The Fred J. Library and Technology Center’s extended hours began Sunday, Dec. 7 and will continue through Thursday, Dec. 11.  The library will remain open from 8 a.m. to midnight during finals week.  The Reference Desk in the library remains open from 8 a.m. to 8 p.m. Monday through Thursday.  Students can also access an online Library Guide for information.

   Other computer lab hours include:

• The Writing Center
  Memorial Classroom Building 113
  Monday - Thursday 8 a.m. to 3 p.m.
  Friday 8 a.m. to 2 p.m.
  

• Babin Business Center
• Room 102
  Sunday - Thursday 4:30 p.m. to 8:30 p.m.
• Room 213
  Monday - Thursday 3:30 p.m. to 6:30 p.m. and alternate Saturdays noon to 4 p.m.
• Room 301
  Monday - Thursday 8 a.m. to 4:30 p.m.
  

   Through the use of effective stress management techniques and the facilities and services available on campus, students may be able to make it through the chaos of finals week unscathed.  Remember to eat well-balanced meals, get plenty of sleep and prepare for exams in advance in order to finish out the semester on top.  In spite of the stress, don't forget to have fun and enjoy the holiday season.  Good luck and Godspeed.

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