Stress

Everyone experiences stress. It's not always a bad thing - positive stress is also known by names like excitement, motivation, thrills, drive, ambition and enthusiasm. We are all different in the amount of stress we can tolerate. Some people thrive on having a thousand things on the go at once while others prefer to do one thing at a time.

The first step in dealing with stress is to recognise what it is and what your own tolerance levels are. Then you need learn to recognise potential warning signals - trust your body to tell you when the pressure is starting to get too much. The signs can be physical, mental or emotional, and include:

• Physical - recurrent headaches, palpitations and chest pains, stomach cramps, diarrhoea, trembling, feeling dizzy or faint, getting any illness that is going around.
• Mental - loss of concentration or reliable memory, indecisiveness, insomnia, not being able to dismiss problems from your mind, not being able to think creatively any more, crying 'for no reason'.
• Emotional - feeling low, dulled, absence of joy and laughter, a shut-down of all emotion except anger and irritation, active love and caring have lessened or disappeared, tears seem close all the time.

The third step in dealing with stress is to identify what is causing it. This is often the hardest step. Unfortunately the person experiencing the stress is often the last to spot the cause. This is where friends, counsellors or the AWARE team can really help. They can help you develop coping strategies that suit you. Again, no two people are the same and something that works wonderfully for one person may be less use for another.

Of course, the best thing is to avoid getting stressed in the first place. By acting and managing yourself sensibly you can at least reduce the level of stress which you expose yourself to. Maintain a healthy lifestyle - eat properly, don't drink too much, if you smoke think about giving up, manage your time effectively and remember that you can say 'no' to others.

Exam Stress

Whilst stress itself around exam times cannot be eliminated, some of the pressure can. Often the problem is identifying the underlying causes of stress. There are many categories of stress which include your work, social life, finance, family and accommodation. During your exam period you need to try and relieve these other stresses to have a free mind to concentrate on your work. As well as the suggestions above, try these methods:

• Take time out - lose yourself in a change of scene or an interest.
• Do one thing at a time - make a list. Decide which is the most important thing to do and forget the rest for the time being.
• Learn to relax - the simplest and often most effective form of relaxation is to take some slow, deep breaths. Find a method of relaxation that suits you.
• Be clear about what you want - stop and think about your life and work out what things are most important to you.
• Talk over your worry - you may be able to see a solution when you put your problem into words either with friends, relatives or a counsellor.
• Don't expect too much of yourself - no one is perfect. Try saying "I would prefer" to do something rather then "I must" do something.
• Take some physical exercise - feel better about yourself and gain a sense of achievement from your efforts.
• Keep things in perspective - nothing is the end of the world. Imagine how you will feel in 6 months or a year about your problem.
• Treat yourself - have a relaxing bath or go out with friends. You'll feel more positive about yourself and better able to cope.
• Think positive - if you can picture yourself coping successfully then you probably will.

If you fall ill during exams, go straight to your doctor and get a note from them if you think your performance might be affected.

Depression

Everyone feels down or depressed at some stage, but many people usually relate it to something in life and find a way of relieving it. However, if you become 'clinically' depressed, life becomes unremittingly bleak and despair clouds all your thoughts and actions.

Drive and motivation dissolve and life generally seems meaningless. Sleep is often the only escape, but you may have difficulty actually falling asleep, and then wake early feeling even worse. You can only interpret things in a negative way, so the things people say to try and help, don't. In extreme cases, suicide can seem the only way out.

Fortunately this type of depression is now widely recognised and is generally treatable. You may feel that the situation you are in is your fault and it is up to you to sort things out. But we all have limits to how much we can take, and how much we can work and cope with unpleasant feelings. Often, the more depressed and pent-up you feel, the less able you are to deal with the situation. If you recognise these symptoms in yourself or someone else, you can go to your GP, a counsellor or AWARE. Simply talking things over can often be the best release, although occasionally medication is needed. Complete confidentiality is always assured.

FURTHER INFORMATION

Depression Alliance Tel: 0207 633 0557
Samaritans Tel: 01225 429 222

Bi-polar Disorder (manic depression)

Bi-polar Disorder is characterised by extreme mood swings, from very high (manic) to very low (depressed). People can experience this condition in different cycles. For some, the manic symptoms are followed by symptoms of depression in a recurring pattern. For others, the period of mania itself is interspersed with severely depressive thoughts. Someone experiencing a manic episode may be excited or elated, they may not think clearly and may suffer from paranoia and become reckless or have very grand ideas.

About one in a hundred people will develop manic depression. With the right support, people can monitor and manage this condition, and there is a range of help available from professionals, including community mental health teams.

Bereavement

Sadly, many students suffer the loss of a family member or friend during their time at University. Often, there is no time to see the person if they are back at home, and this can make the shock and sense of loss even worse. Reactions can vary, with both physical and mental effects such as loss of appetite, anger, guilt and tearfulness. You may feel depressed, permanently exhausted, or full of aches and pains.

It can be useful to think of bereavement as a wound, something from which you need time to recover, to allow to heal, in the same way as needing a period of convalescence after a major accident or illness.

Recovery

When someone dies suddenly, such as in a road accident or after a heart attack, their death will be a major shock to friends and relatives. Even when death comes after a long terminal illness, you are likely to be left in a state of shock and may feel completely numb.

Everything can seem very unreal and you may feel as though you are in a dream and that when you wake up, everything will be as it was before the death. Other people find it hard to cry and because you are not 'breaking down', people around you may think you are uncaring or stoical. Don't worry about this. The shock may be a useful protection that gets you through the first few days. You may also be surprised to find yourself feeling angry or guilty, but these are common reactions to bereavement.

At this stage you may be offered some minor tranquillisers or other drugs by your doctor. You may also find yourself smoking and drinking more. These may help in the short term, but the disruptive effect on your body may cause other problems, especially if used long-term. It is your decision if you want something to help numb your feelings for a short while.

The funeral is an important part of the bereavement process offering the chance to remember the life of the person who has died and to say goodbye to them. If you are still mourning a long time after the bereavement, it is worth seeking help to move on.

FURTHER INFORMATION

Cruse Bereavement Care Tel: 0870 167 1677
Chaplaincy Centre Tel: (38) 6458

Anxiety

At times, we all feel anxious or stressed, but for some people anxiety becomes overwhelming and continues for a long time, and can seriously affect their quality of life.

Sometimes anxiety can take the form of panic attacks. During a panic attack, the heart starts pounding and the person can feel shaky, sick or unable to breathe properly. Serious panic attacks can make people avoid going out or going to work.

When people have an over-intense fear of a situation or object, it's called a phobia. People can be afraid of going outside, or of being in a crowded place, or of particular animals or insects.

Another anxiety disorder is obsessive-compulsive disorder. This is when people try to control their feelings of anxiety by performing certain actions over and over again, such as washing their hands, checking they have locked the door or constant exercise.

It's estimated that more than one in ten people are likely to have a 'disabling anxiety disorder' at some stage in their life. The good news is that there are some very effective 'talking treatments' for anxiety disorders, where therapists teach people techniques to control their anxiety. Most of these treatments take a practical, step by step approach to coming to terms with the problem.

FURTHER INFORMATION

Triumph Ovr Phobia Tel: 01225 330 353
www.triumphoverphobia.com

Schizophrenia

Schizophrenia is a much-misunderstood condition, both by the public at large and sometimes within the medical profession. Most people think it's something to do with a 'split personality'. In fact, schizophrenia affects the most basic mental functions that give someone their sense of individuality and direction. It often causes people to have visual or auditory hallucinations, develop feelings of fear and bewilderment, and to believe that their deepest thoughts and feelings may be known or controlled by others. It can also cause lethargy, withdrawal and depression.

People with schizophrenia may find that family and friends don't understand what is happening and look at them strangely, dismiss them and what they say, or even get frightened of them and avoid them.

If you are worried that you may have symptoms of schizophrenia, then it is important that you seek professional help. The Medical Centre has a psychiatrist you can see. Equally, if you think that a friend of yours may have symptoms of schizophrenia, then you can come and talk to the AWARE staff or a counsellor about how you feel. Major advances in recent years - in both psychological therapies and medication - mean that more people with schizophrenia are able to live fulfilling lives.

FURTHER INFORMATION

National Schizophrenia Fellowship
Tel: 0208 974 6814
Saneline Tel: 0845 767 8000

Eating Disorders

Eating disorders are usually the outward expression of deep emotional turmoil. Sufferers turn to food and eating as a means of expressing their feelings about themselves, and have a disturbed perception of how they really look. The eating disorder itself can be seen as an avoidance mechanism - a way of coping and a way of exerting control. The most common conditions are anorexia nervosa, where self-starvation is deliberately practised, and bulimia nervosa, which involves binge eating. Anorexia NervosaThe main symptoms of anorexia are weight loss, an overriding preoccupation with weight and an abnormal feeling of being fat or fear of becoming fat. Life becomes dominated by calories, food and avoiding food, so sufferers quickly become secretive and isolated. Physical symptoms include restlessness, severe constipation, dizzy spells, swelling, extreme sensitivity to cold and for female sufferers, menstruation often ceases.Anorexics do not have a lack of appetite. They are often hungry, but suppress their hunger and refuse to eat normally, both because of their desire to be thin, to the point of being emaciated, and because of their fear of losing control over their eating behaviour. Most anorexia nervosa victims drastically reduce the amount of food eaten. Some anorexics use other methods of weight reduction, including self-induced vomiting, the use of excessive amounts of laxatives or diuretics, and strenuous exercise. A marked loss of weight is seen, so that anorexics can weigh less than 80 per cent of their average body weight. The two main character traits of anorexia sufferers are perfectionism and obsession. They measure themselves against high standards and see themselves as failures. By concentrating on controlling their size, anorexics avoid concentrating on themselves, their relationships, their emotions and their limitations. A range of specific health problems can follow, including poor circulation, brittle bones and hair loss and even kidney disease.Bulimia Nervosa Bulimia is actually more common than anorexia. In bulimia, people often have an obsession with weight and shape, and they tend to binge and eat a lot at once. This is followed by panic, which means that people then go on to starve themselves, make themselves sick, take laxatives or over-exercise. Physical problems like tooth decay, bad breath, constipation and damage to the intestines can follow.Some people with anorexia or bulimia make elaborate meals for other people, but avoid eating in company. They can also become obsessive about the content of foods, and rush to the loo after a meal.It is estimated that up to 1% of women aged 15-30 suffer from anorexia, 2% from bulimia and up to 15% have some form of 'binge eating'. A much smaller, but growing number of men and boys are also affected.The onset of bulimia may be associated with stressful life events, which are not related to concerns about body image or weight. A domestic argument, illness or death in the immediate family, the stress of examinations, a change of job, breakdown of a relationship, divorce or pregnancy may start the first eating binge. What help is available?In order to recover, both anorexics and bulimics must first of all come to accept and begin to like themselves. Neither condition can be cured overnight and there is no one method of treatment. Recovery can be helped by individual counselling and self help groups. In the case of anorexia, a period of hospitalisation coupled with psychotherapy or counselling may help, as can a self-help group.

FURTHER INFORMATION

Eating Disorders Association Helpline
Tel: 01603 621 414
SWEDA Tel: 01458 837900

Self Harm

Self-harm involves inflicting injuries or pain on oneself. It can take many forms, including cutting, burning, punching, picking at skin and hair pulling.

People self-harm for a number of reasons but for most it is a way of surviving great emotional pain - it can release unbearable tension, which may arise from anxiety, grief and anger. It sometimes relieves feelings of guilt or shame and can be a way to feel in control.

The pain may come from childhood or adult experiences. It is more common among women and many feel they are the only ones hurting themselves in this way.

If you or someone you know self-harms, there is help available. Psychotherapy or skilled counselling are the best way forward.

FURTHER INFORMATION

Bristol Crisis Service for Women, Tel: 0117 925 1119
The Samaritans
Click here for more information