Everyone experiences stress on a regular basis, but college students have lifestyles that decrease their resistance to stressors.

College students are under more stress than they realize, said Jennifer Swaim, wellness counselor at the ISU Student Wellness Center. “They tend to minimize the stress they are under.”

A stress fact sheet from the ISU Student Wellness Center defines stress as “an individual’s personal response to life events.”

Stress is difficult to define, Swaim said, because everyone experiences it differently.

Stress is a combination of both mental and physical reactions, but the amount of each one varies on the situation and individual, Swaim said.

“If it’s a cold day out and someone isn’t wearing a coat, that is an example of physical stress,” she said. “Problems with stress occur as a consequence of too many stressors and not enough stress-coping resources.”

When it starts to interfere with normal functions, stress becomes unhealthy, Swaim said. But not all stress has a negative effect.

“[Stress] can serve as a motivator,” Swaim said. “If you don’t have stress, you don’t have motivation.”

Stress can come from positive life events, also. Swaim said it is “often overlooked.”

There are four primary sources of stress that the University of Florida Counseling Center identifies on its Web site, www.counsel.ufl.edu/selfHelp/Student/Stress.asp.

The first source is environmental stress, which includes things like noise, pollution, crowding, traffic and weather. Illness, injury, sleep or nutrition deprivation are physiological stressors. Personal thoughts are a third source of stress. The last source includes social stressors, which include financial problems, work demands, social events and losing a loved one.

Swaim said stress can take a toll on people in several ways. Physical, emotional, behavioral and cognitive signs can be used to identify it.

Headaches, ulcers and muscular tension in the neck and shoulders are common physical reactions in college students, Swaim said. She also said typical college student reactions include being anxious, worried or cranky, not being as productive and having trouble concentrating.

There are things that students can do to reduce the level of stress they feel and to help manage stress, however.

Relaxation techniques are a good tool for students who want to spend a short amount of time in a more relaxed state. Meditation, deep breathing exercises, visualization and progressive muscle relaxation are all useful techniques.

Swaim said developing a balanced lifestyle can also help to reduce stress. Getting enough sleep, eating balanced, nutritious meals and getting regular cardiovascular exercise help to build a resistance to stress.

“The No. 1 stress reducer is regular cardiovascular exercise,” Swaim said. “It can be as simple as walking … but the five-minute walk to class doesn’t count. You need to get the heart rate elevated for a longer period of time.”

Swaim said exercising for 25 to 30 minutes in sustained activity three or four times a week will help manage stress levels.

“College students cheat themselves habitually in lifestyle factors,” she said. If a person feels healthy, there is better resistance to stress, she said.

Swaim said people need to manage stress effectively.

“Learning stress management techniques will make your life healthier and more relaxed,” Swaim said.

Turning to addictive substances such as caffeine, nicotine and alcohol to get a pick-me-up will cause your body to develop a resistance, eventually making your body need more and more, she said.

A sign that help may be needed is if an individual is feeling overwhelmed for more than a few days, Swaim said. Professional help is available on campus, either through the wellness center at the Student Health Center or Student Counseling Service, she said.