What is stress and how do you manage it?

That's because stress can be helpful or unhelpful.

Maybe we should call them 'little stress' and 'big stress'.

You need a little stress to get through every day.

But if your stress level is too low you can become bored, or worse, unmotivated to do things.

Big stress is the kind we tend to think of when anybody says the 's' word.

It's the kind that makes people panic.

Performance and stress

If we measure your stress level against your performance and put this into a graph it looks like a typical bell curve.

It starts off well with a little stress being helpful.

And as your stress level increases, so does your performance. You're flying!

Then we get to a tipping point.

More stress starts to affect your performance – and your health.

Ongoing stress causes burnout. It also depletes your immune system.

And that leads to you being more susceptible to diseases and worse things.

It's a balancing act.

The signs of stress

There are four signs – physical, emotional, thinking and behavioural.

Physical signs include headaches, fatigue, sleep disturbance, and even sweating or shaking.

Emotional signs include being irritable, crying, feel panicky, feeling overwhelmed and even depression.

Thinking signs are when you say (to yourself) "I can't", "I'm not good enough", "I'm giving this up".  Others can be lack of concentration or poor short-term memory.

Behavioural signs include poor eating patterns, increased use of alcohol or drugs, isolation and withdrawal, or even compulsive shopping!

Walking a dog is a good way to reduce your stress levels.

How to manage your stress

Here are some ways to keep your stress levels in check, preferably before those four signs start to appear.

Physical – do more exercise or other physical activities like playing with the dog, get a massage, meditate or do yoga.

Emotional – connect more with your family, a best friend or even a counsellor (ECU students have a free service if they need it).

Thinking – try self-reflection by writing in a journal or simply reality check what you're thinking, e.g. "Where will thinking this way get me?" (Answer: not far)

Behavioural – look at your lifestyle and find the triggers for your stress. Learn to say "No" to unrealistic demands, be assertive about your needs, and try to manage your time better.

If this article has got you thinking about how you're coping (or not) with stress, we recommend you speak to someone close to you as a first step.

A visit to a counsellor also shouldn't be out of the question; in fact, it might be an easier option.