Question

Read the following signs of stress:

Lack of concentration, Memory loss, Poor decision-making, Inconsistency, Irregular attendance and timekeeping, Low self-esteem, Poor long-term planning, Frantic bursts of energy, Extreme mood swings, Emotional outbursts, Worry, Anxiety, Fear, Depression, Difficulties with sleep, Difficulties with eating, Misuse of drugs, Physical illness, e.g. stomach upset, headache, backache, etc. Tick those applicable to you and then discuss in groups of two or three students in class. Can you reduce some of them? Discuss how? Consult your teacher.

Answer 1

1. Cognitive Signs:
   • Lack of concentration
   • Memory loss
   • Poor decision-making
   • Poor long-term planning
2. Emotional Signs:
   • Extreme mood swings/Emotional outbursts
   • Worry, Anxiety, or Fear
   • Depression/Low self-esteem
3. Behavioral Signs:
   • Inconsistency
   • Irregular attendance and timekeeping
   • Frantic bursts of energy
   • Misuse of drugs or stimulants
4. Physiological Signs:
   • Difficulties with sleep or eating
   • Physical illness (stomach upset, headache, backache

Group Discussion

• Common Ground: Most students notice that Lack of concentration, Worry/Anxiety, and Difficulties with sleep peak universally right before board examinations.
• Individual Variations: Some peers express stress physically (getting headaches or stomach upsets), while others express it emotionally (becoming irritable or having mood swings). Identifying these variations helps you understand your unique stress response system.

How to Reduce Them

1. To Reduce Cognitive & Emotional Signs (Anxiety, Worry, Poor Focus)
   • Cognitive Restructuring/Self-Instruction: Replace negative, distorted thoughts (e.g., “I will definitely fail this viva”) with positive, objective self-talk (e.g., “I have prepared well, and I will take this one question at a time”).
   • Time Management: Break major chapters down into small, realistic daily targets to resolve procrastination, poor planning, and the need for frantic bursts of energy.
     
2. To Reduce Physiological Signs (Sleep Issues, Headaches, Body Aches)
   • Relaxation Techniques: Practice Deep Breathing or Progressive Muscle Relaxation (PMR) starting from the lower limbs up to the facial muscles. This directly lowers the production of stress hormones like adrenaline and cortisol, reducing physical tension.
   • Physical Exercise: Engaging in regular aerobic exercise (brisk walking, running, or swimming) releases endorphins, improves sleep patterns, and optimizes processing speed.
     
3. To Reduce Behavioural Signs (Attendance Issues, Irregular Routines)
   • Biofeedback: Utilizing a biofeedback mechanism allows you to monitor physiological metrics (like heart rate) and consciously learn to lower your bodily arousal during stressful moments.
   • Developing Social Support Networks: Actively communicating your anxieties to trusted friends or family members prevents emotional isolation and minimises the risk of turning to harmful habits or avoidance behaviours.