Stress is a normal part of the human experience. However, everyone experiences stress differently and stressors are unique to each person. Below you will find information on recognizing signs of stress, managing the stress response, and understanding different types of stressors.
The stress response may be a normal reaction to challenging or demanding situations and can be experienced in many contexts such as school, work, and/or in our personal lives. Usually, the physical reaction to stress goes away naturally, after the immediate challenge has passed or the problem has been solved. Other times, however, it sticks around in ways that are not always helpful. Increasing your awareness and understanding of this process can help you learn how to manage your stress efficiently and effectively.
First, you need to be able to identify when you’re experiencing stress: consider your thoughts, emotions, behaviours, and physical symptoms when you’re faced with a challenge in life. Maybe you feel sharp, fired up, productive, and motivated. You rise to the challenge, and tell yourself, “I can do this”.
At other times, however, you might not feel quite so great. Perhaps you find yourself thinking “on a loop” about how much work you have to do. Maybe you feel overwhelmed, exhausted, or irritable. You may also overthink, become unresponsive to others, or find it difficult to manage or focus on your tasks. You might be experiencing sleep problems or physical symptoms like headaches or stomachaches. These types of response to stressors often act as blocks to breaking the stress cycle. When these symptoms appear, there are strategies you can use to reduce the intensity of the stress response and move towards getting unstuck.
There are many ways to complete the stress cycle. Below are some methods that research has shown to be effective. You can find more in the book, Burnout: The secret to unlocking the stress cycle, as well as in the Canvas course, Mental Health: The Basics.
If you are experiencing a particularly stressful moment, try the Box Breathing technique.
The breathing exercise can help lower your heart rate, so you feel more relaxed. You can then focus your energy on addressing the problem at hand.
Repeat this process as many times as you can. Even thirty seconds of deep breathing may help you feel more relaxed and in control.
Once you’ve reduced the intensity of the stress response, you can start to look for solutions to your current challenge. Use past experiences to reflect on how you managed a similar problem, or brainstorm new ways to approach a difficult situation.
Discuss the situation with a trusted individual, such as a friend or family member, and ask for help if needed. Try using the following prompts to get your problem-solving back on track:
The stress response is something we all experience. However, there are aspects of any individual’s identity, known as the social determinants of health, that can disproportionately impact health and wellbeing, including mental wellbeing and stress.
The social determinants of health include (but are not limited to) income, education, childhood experiences, access to health services, gender, culture and race or racism.
Experiences of discrimination, racism and trauma (both historic and present-day) may play an important role in health outcomes for certain groups such as Indigenous Peoples, Black People, People of Colour, LGBTQ2S+, and people with disabilities. These experiences shape outcomes on a number of levels: they may modify the intensity of the stress response itself, or impact an individual’s capacity to cope, and/or limit access to available supports.
Systemic stressors require supports that are implemented at a systems-level, rather than at an individual level.
As part of a caring, proactive community at UBC, we acknowledge these inequities and come together to support each other. UBC is committed to addressing inequities through strategic frameworks such as the Indigenous Strategic Plan, the Inclusion Action Plan, and through initiatives such as the Anti-Racism Task Force.
As well, UBC and the broader community have resources to support students who identify as IBPOC, LGBTQ2S+, and with disabilities, as well as resources to support you in being an ally to your peers with these intersecting identities.
There are things you can do on a daily basis to be more resilient and feel ready to face challenges in school, work, and life. Learn about the 24-hour movement guidelines.
These websites and apps have been carefully chosen by health professionals at UBC. They’re easy and accessible tools you can use at any time, to help you learn about managing stress.
It might be easier to talk with a trained student about your stress. They may understand what you’re going through and can offer helpful resources.
If you've tried resources and they aren't helping, or if your stress or anxiety are persistent and negatively affecting your everyday life, talk to a staff member or health professional about your concerns.
