Health Tools and Resources

Many things can trigger stress including:

• Minor things like oversleeping, running late, car problems or traffic.
• Major events such as moving, getting married, having a baby or failing an exam.
• Ongoing problems with things like money, health or school.

Stress symptoms/conditions can be physical, emotional and behavioral and may include:

• Clammy hands, dry mouth, headaches, heartburn, allergies, immune dysfunction, tight muscles, skin rashes, menstrual irregularity, high blood pressure or sleep problems.
• Anger, confusion, sadness, fear or forgetfulness.
• Alcohol or drug abuse, neglecting appearance, concentration difficulties.
• Avoiding loved ones, eating problems or depression.

Enhance your awareness about stress by evaluating current stress sources, distress symptoms and lifestyle behaviors. Based on your personalized assessment, you can learn healthy and effective strategies to balance the stress in your life.

• Accept what you cannot change and exercise control over what you can.
  
  
• Remember to laugh!
  
  
• Write down your thoughts and feelings. Writing allows you to express yourself and may help you find a new way of looking at things.
  
  
• Whether you're conscious of it or not, you probably talk to yourself silently every day. Work to make this self-talk positive, by identifying, challenging and changing negative messages.
  
  
• Sleep, physical activity and good nutrition are powerful stress relievers!
  
  
• Time management is key! Waiting until the last minute to complete a task increases stress.
  
  
• Take time out for yourself everyday. Enjoy a long, hot bath, go for a walk or enjoy your favorite hobby.
  
  
• Talk out your problems with a counselor or a trusted friend. Even if you don't come up with any solutions, talking may make you feel better.
  
  
• Plan ahead. Buy stamps or groceries before you run out. Fill the gas tank when you still have a quarter tank.
  
  
• Remember that some tasks need to be done perfectly, and others just need to be done.
  
  
• Be on time. When you are late, you add extra stress to an already hectic schedule.

When you are relaxed, your body slows down and your mind becomes calm. You often feel, think and work better. This is known as the relaxation response.

There are many ways to relax. Different techniques work more effectively for some people. It depends on the type of stress you have and the type of person you are. Try one of the relaxation methods below or come up with your own.

• Massage is a great way to relieve tension. Boise State University even has certified massage therapists on campus, located at the Student Recreation Center, offering medical referred and general massage at affordable prices. Check out the Massage Program for pricing, times and services.
  
  
• Deep Breathing is a great way to relax your body and mind. It's also an important part of many other relaxation methods.
  1. Choose a quiet spot. Sit or stand in a comfortable position.
  2. Put one hand on your stomach, just below your rib cage.
  3. Slowly breathe in through your nose. Your stomach should feel like it's rising.
  4. Exhale slowly through your mouth, emptying your lungs completely and letting your stomach fall.
  5. Repeat several times until you feel calm and relaxed. Practice daily.
  
  
  
• The Calming Response takes the deep breathing method a step further. Use this technique to calm yourself before or during a stressful event.
  1. Breathe in deeply. Hold your breath for five seconds.
  2. Blow out slowly and focus on relaxing all the muscles in your body.
  3. Repeat the following words to yourself: "I am relaxed."
  4. Continue for a few minutes until you feel calm.
  
  
  
• Imagery is a good method to use when you need a mini-break from the stresses of the day.
  1. Close your eyes and picture a peaceful, restful, beautiful, happy scene.
  2. Allow your imagination to run free. For example, imagine yourself on the beach. "See" the palm trees. "Hear" the breaking waves. "Smell" the ocean air. "Feel" the sun on your body.
  3. If stressful thoughts enter your mind, gently push them aside by focusing on the details of your scene.
  4. Think about the scene until you feel rested and relaxed.
  
  
  
• Autogenics involves telling your body to relax. If you would like more control over your body's reaction to stress, this may be a good relaxation method for you.
  1. Sit and close your eyes.
  2. Relax your right hand and let it go loose. Say to yourself, "My right hand feels warm and heavy." In your mind, picture your hand getting warm and heavy.
  3. Repeat these words and focus on your hand until it begins to feel warm and heavy.
  4. Repeat this process with your right arm, your left hand, your left arm, your right leg, your left leg and so on until all the muscles in your body feel relaxed.
  
  
  
• Progressive Muscular Relaxation has you, one at a time, tense and relax the major muscle groups in your body.
  
  
• Stretching is amazing! Stress can make your muscles tight and sore. When you stretch, you not only relax, soothe and oxygenate your muscles, you calm your mind, as well.
  
  
• Physical Activity is key a factor to optimal health and also helps reduce stress symptoms.
  
  
• Rehearsal allows you to get ready for stressful events. Act out an event before it occurs and imagine it ending well.

Counseling Services has a group of caring professionals ready to assist you in managing stress and/or stressful situations in your life. For an appointment with a counselor, call (208) 426-1601.

Massage Program - Looking for a great and affordable way to relieve stress? Schedule a table massage at The Student Recreation Center.

Campus Recreation - Exercise is a powerful stress reliever! Explore what they have to offer.

Eating nutritious, healthy foods is key to combating stress. Nutrition Consultation is available at Boise State to educate and assist students with making positive, dietary changes.

Academic Support Services offers tutoring and workshops (time management, writing, test taking, etc.) to assist you in achieving academic success.

American Institute of Stress is dedicated to advancing our understanding of the role of stress in health and illness, the nature of the importance of the mind-body connection and our inherent and immense potential for self-healing.

Benson-Henry Institute for Mind-Body Medicine is a great resource for understanding stress, stress management and our mind-body connection.

Go Ask Alice's Q & A database houses numerous health-related questions and answers. Alice is produced by Columbia University’s Health Education Program.

Job Stress Network provides the latest information on job strain and work stress.

Mind Tools illustrates numerous stress management techniques.

Web's Stress Management & Emotional Wellness Page is for those interested in managing stress, maximizing performance and enhancing emotional health.