The Stress of College 1

Outline:
Introduction
o Stress in everyday life
Stress and College Students
o Defines stress and identifies the large percentage of stressed college students
The Causes of College Related Stress
o Lists the common stressors of college
The Physiology of Stress
o Describes how stress affects the body and identifies the long term
consequences of stress
Significance of College Stress
o Describes why college stress is important to identify
Coping Techniques
o Lists multiple techniques for coping with college related stressors
Conclusion

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The Stress of College
Stress is a part of everyday life; it comes in many forms and fashions and affects every
person in different ways. Stress can be experienced in traffic and relationship strains, among
other things, but what is stress and who is affected the most? One of the most notorious groups
that experiences stress is college students. College students are known for their stress load due to
academic pressures, but their stress runs much deeper than this. College stress has been studied
over time and many coping techniques have been suggested. Defining stress, identifying the
causes of college students stress, and providing various coping methods will give college
students new perspectives of their situations and help to lower their stress levels.
Stress can be defined as a physical and psychological condition that the body goes
through during a persons reaction to a stressor (Insel & Roth, 2013, p. 24). It is important to
note that a stressor is a person, object, or situation that causes an individual to experience stress
(Insel & Roth, 2013, p. 24). College students deal with multiple stressors day in and day out;
however, college students are by no means the only group to experience stress. So why is this
group singled out so often? According to research done by Abouserie, Pierceall and Keim, 75%
to 80% of college students are moderately stressed and 10% to 12% are severely stressed (as
cited in Brougham, Zail, Mendoza & Miller, 2009, p. 85). In other words, roughly ninety percent
of college students experience moderate to high stress levels.
Stressors in college can vary from student to student, but a majority of them are identified
by Insel and Roth (2013) as financial stressors, interpersonal stressors, academic stressors, time
stressors, and concerns for the future (p. 30). Many students, especially those from lower income
families, are in financial crisis or not far from it after paying for tuition, books and other school
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supplies. These expenses, in addition to living away from home, contribute to a students need
for employment, creating a time stressor (Insel & Roth, 2013, p. 30). Interpersonal stress often
arises from attempting to balance personal and college duties (Insel & Roth, 2013, p. 30). This
often leads to tension between family and friends, as the college student no longer has the time to
spend with these individuals (Insel & Roth, 2013, p. 30). Perhaps the most prominent type of
stress experienced by college students is academic stress. This type of stress originates from
concerns about exams, papers, homework, and many other assignments (Insel & Roth, 2013, p.
30). These assignments and their deadlines contribute to time stress, as well. As a student nears
graduation, questions regarding the students future often come into play. Common post-college
dilemmas such as which career to choose, where to live, and leaving friends and old routines
behind arise during this time (Insel & Roth, 2013, p. 30). The examples mentioned above are just
a few of the many concerns most college students have.
It is also important to note the physical consequences of stress, which are mainly
influenced by two body systems, the nervous system and the endocrine system (Insel & Roth,
2013, p. 24). When the nervous system senses a stressor, chemical messages are sent from the
brain to the endocrine system, which in turn releases certain hormones (Insel & Roth, 2013, p.
24). These hormones then work on various organs in the body, causing the body to undergo
physiological changes (Insel & Roth, 2013, p. 24). These changes cause increased heart and
respiratory rate in an attempt to increase oxygen flow throughout the body (Insel & Roth, 2013,
p. 24). Furthermore, senses such as hearing and vision become more precise, perspiration
accumulates on the body, and the liver releases more sugar to provide extra energy for the body
in preparation for the fight-or-flight reaction (Insel & Roth, 2013, pp. 24-25). All of these
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changes occur regardless of whether or not the person actually intends to physically react to the
stressor (Insel & Roth, 2013, p. 25).
Undergoing frequent physical and emotional stress can have serious negative
consequences for the body (Insel & Roth, 2013, p. 28). Ongoing stress leads to negative physical
health problems such as hypertension and increases a persons risk of having a heart attack (Insel
& Roth, 2013, p. 28). Continual stress has also been shown to cause psychological health issues,
including headaches, depression, panic attacks, and eating disorders (Insel & Roth, 2013, p. 29).
College students subject themselves to these disorders when stressing over exams and other
situations.
College students are likely to break under the load of stress they experience. In fact, in
2008 the Ministry of Education of China conducted a survey that demonstrated that 54.4% of
drop-out college students are caused by mental stresses (as cited in Ji & Zhang, 2011, p. 30). As
Hayman, et al. reported in 2007, as stress levels rise, self-esteem levels tend to decrease (as cited
in Hubbs, Doyle, Bowden, & Doyle, 2011, p. 472). Students are also prone to suicidal
tendencies when stress is present due to these lower levels of self-esteem. According to Engin,
Gurkan, Dulgerler, and Arabaci (2009), suicide is now among the ve leading causes of death
among young people worldwide (p. 343). These results are startling and important to note due
to the vast majority of college students who experience high levels of stress, as noted previously.
There are numerous methods for dealing with stress, both generalized and college related.
For starters, many colleges offer counseling services that are often built into tuition costs,
making it more accessible to students. With the help of these certified counselors many mental
health concerns can be resolved. Adapting to college life can be a challenging task, but as noted
by Ji and Zhang (2011), learning to master study methods, learn time management, and improve
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self-monitoring ability can help students lower their stress levels (p. 33). For example, using
written notes and lists can help students keep track of deadlines. Getting enough rest is crucial to
the management of stress. As suggested by Insel and Roth (2013), sleep deprivation (defined as
having little sleep over an extended amount of time) causes hormone levels to rise during the
day, which often leads to mental and physical burnouts (p. 35). As is also pointed out, a study of
female college students in 2008 found that sleep deprivation lead to an increased risk of
suicide (Insel & Roth, 2013, p. 35).
Diet and exercise also play an import role in stress management. Deciding to eat more
nutritiously can help lower blood pressure, and can help enhance your feelings of self-control
and self-esteem (Insel and Roth, 2013, p. 34). It is also important to drink enough water, lay low
on junk food, and eat more fruits and vegetables (Kadison & DiGeronimo, 2004, p. 220).
Exercising is crucial because, as Kadison and DiGeronimo (2004) suggest, it can alleviate
tension and elevate mood and is a resultant of larger quantities of beta-endorphins that are
released as heart rate increases (p. 218). These beta-endorphins help to counter stress and
depression and help you to sleep (Kadison & DiGeronimo, 2004, p. 218).
Another way to cope with stress is to view it as Matheny and Riordan (1992) describe it,
which is a result of a perception, the perception of helplessness in facing serious demands (p.
3). Furthermore, Matheny and Riordan (1992) believe that a persons perception of stress is what
causes stress, not the stressors of life itself (p. 3). If students adopt this way of thinking, it can
benefit them by helping them gain an alternative way of viewing their stressors and give them a
way to feel more in control of their life.
Stress is hard for everyone; especially students in college, but if they get help and take
action to relieve this stress, they can achieve a more sustainable lifestyle. Because everyone is
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different, there are no definite ways to help each and every individual overcome stress. Students
simply need to experiment with the many different forms of stress relief and find what best suits
their needs. Once a student finds his or her best stress management technique, hopefully he or
she can finally take a moment to relax and breathe a sigh of relief.


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References
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Matheny, K. & Riordan, R. (1992). Stress and Strategies for Lifestyle Management. Atlanta, GA:
Georgia State University Business Press