Stress and anxiety

We all feel worried or stressed some of the time. If you are often…
Stress is a normal response triggered by everyday
life events. A certain level of stress is beneficial – it • Having trouble sleeping
assists you to avoid dangerous situations, can be • Being startled easily
motivating, helps resolve problems, and helps us • Dizzy, lightheaded or faint
perform at our best.
• Experiencing muscle tension and pain
Once a danger has passed, a problem has been • Experiencing increased heart rate and shortness
solved, an assignment has been done, or an exam of breath
has been sat then usually your stress response
settles back down to your manageable level. …seek help.
Stressors are cumulative however. Too many
stressors at once or a major life event may trigger a
response that begins to cause distress. Talking through your thoughts and feelings can
help bring clarity and understanding to what is
Feelings of stress can develop into anxious feelings going on for you, and help identify skills and actions
that can become intense and overwhelming and that can help you resume living life to the fullest.
begin to interfere with your everyday function. Your
thoughts begin to race, your heart rate and Dealing with stress and anxiety
breathing increase, and you are unable to
Accept stress as part of life. Stress can’t always
concentrate, solve problems, or make decisions.
be escaped, but it can be managed. Stress will be
around when you leave university too, so see this
If you often feel… as an opportunity to learn ways of dealing with it
• Overwhelmed or panicked better.
• Tense, nervous or on edge
Be aware of your stress triggers. Everybody has
• Irritable or short tempered particular things that trigger their stress response –
• Worried about physical symptoms it may be writing assignments, giving presentations,
• Fearful when having to face certain objects, being in social situations, talking on the phone, or
situations, or events being asked to do too many tasks at once. Knowing
your triggers helps you to be able to prepare for
these situations and implement strategies while you
If you often think… are in the midst of them!
• Negative thoughts about yourself, or others
• “I’m going crazy” Know your stress response. Are the first signs of
your stress response that you begin to chew your
• “People must think I’m mad” nails, feel a pain in the chest, get a headache, lose
• Constant worries and racing thoughts concentration, or get irritable with yourself or
others? Knowing what your stress response “looks
If you have stopped… like” is important so that you can implement
strategies to manage it.
• Facing certain objects, situations or events
• Attending university or seeing friends Schedule in ‘relaxation’. Know what helps you
relax – is it music, a nice bath, playing with your
• Being able to make decisions
pet, or pampering your body? Relaxation
• Being able to concentrate, or retain information techniques reduce many of the physical symptoms
of the stress response, such as increased heart
rate and muscle tension, so these are important
tools. The more you practice relaxation the more
your body is prepared for upcoming stressors.

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Stress and anxiety

Learn mindfulness. This is the practice of focusing schedule for your day, week, and semester. Learn
attention and awareness on the present, and away to say ‘No’ when necessary.
from your thoughts; it gives your mind and body a
break particularly when you are stressed or Deal with your worries. Set aside some “worry
anxious. See the Relaxation, mindfulness and time” each day. Is what you are worrying about a
meditation information sheet. current problem or a hypothetical situation? Can
you do something about this? If no, practice letting
Avoid excess caffeine, cigarettes, alcohol go of the worry and changing your focus of
and/or drugs. These all seem like they are helping attention. If yes, is it something you need to deal
in the beginning, but often they end up contributing with right now? If not then write down your worry
to your stress (physically and mentally). Particularly and put it aside for your “worry time”. Use this time
avoid these if you are someone who struggles with to problem solve - identify clearly the problem that’s
your level of control of any of these substances. worrying you, seek more information, think about
options, pick which option is best for you, and set
Eat well. When people get stressed they often go yourself actions.
to what is easy, or quick – or we may even stop
eating all together. “Junk food” fuels the stress Remember your goals. Think about your longer
response. Turn to foods such as proteins, nuts and term goals, and what you want to get out of what
vegetables for healthy quick snacks that are good you are doing right now. Although it feels tough
for your body and brain. right now this is only a small part of the journey.
What can you do right now that is in line with your
Exercise. Whatever exercise looks like for you, do values and heading in the direction of your goals?
it regularly. If you don’t normally exercise, then start
with a walk, and increase the pace each time you Remind yourself that stressful times are usually
go out. Try a sport. Try exercising with a friend. finite. They do come to an end. Sometimes we
Exercise increases feel good chemicals and know when this is going to happen, sometimes we
reduces stress chemicals. In fact, exercise is the don’t. Know that whatever happens, you can cope
best stress reduction technique around - if you with it.
exercise for no other reason, then do it for this!
Gratitude can help. Start a gratitude journal by
Get enough sleep. Eight hours a night is writing down what things from the day, or week,
recommended. Sleeping can be especially difficult that you have been grateful for. The stress
during times of stress. Try to maintain a good sleep response can filter out a lot of the things that are
routine, and use exercise and relaxation in the going well in your life - this exercise can help to
evening to help you. If all else fails at least try to get remind you of those things.
some rest. See your doctor if sleep issues persist.
Notice your thoughts and challenge them. Ask
Focus on what you can control. You can spend a yourself, is this anxiety talking? Are these thoughts
lot of time worrying about things outside of your rational? Cognitive distortions or thinking errors can
control. You can’t control what other people think or intensify when stressed or anxious. One such
feel, you can’t control the past or future, and you thinking error is “catastrophising”, where you think
can’t control what someone at Uni, at work, or at that things are far worse (or will be) than they are.
home will do. You can influence people in your Look at the evidence and challenge these thoughts
direct sphere but you can’t control them. Focus on with a more rational view point. Have a list of
what you can control, which is your own response positive thoughts and affirmations handy for when
to the people and things around you. you notice such moments!

Manage your time and get organised. Make ‘to- Defuse from your thinking. Learn to be less
do’ lists and prioritise tasks. Look at putting off or influenced by your thoughts. Your thoughts are just
delegating unimportant tasks. Write a plan or words and pictures in your mind – you don’t have to
believe them or base your actions on them all the

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Stress and anxiety

time. Be selective about when you choose to “tune If your stress or anxiety persists, seek professional
in” to your thoughts, and when you choose to “tune help.
out”!
If you are concerned about a friend or family
Talk. Let friends and family know how you’re member, look for signs of anxiety, talk with them
feeling. They may have helpful ideas or can be the about what’s going on, listen to their experience,
rational voice when anxiety is talking! and seek help together.

And lastly… Remember that things often seem For advice and support, contact JCU Student
worse when you are stressed or anxious. Try not to Equity and Wellbeing. Alternatively, contact your
make any major life decisions when you are feeling GP or doctor, or other mental health professional.
overwhelmed (even though it may seem tempting Support is available 24 hours a day from Lifeline
to run away and join the circus). As this quote says (Phone 13 11 44) and Headspace (if you are under
- “We don’t see things as they are; we see them as 25, Phone 1800 650 890).
we are” – Anïs Nin.

Further information and support

• Headspace Anxiety Information Sheet
https://headspace.org.au/young-people/what-is-anxiety-and-the-effects-on-mental-health/
• Beyond Blue ‘Do you think you know anxiety?’
https://www.beyondblue.org.au/the-facts/anxiety
• Lifeline ‘Overcoming Stress’
https://www.lifeline.org.au/get-help/topics/stress
• Headspace ‘Understanding anxiety – for young people’
https://headspace.org.au/young-people/understanding-anxiety-for-young-people/
• Headspace online and telephone support
https://www.eheadspace.org.au/

Student Equity and Wellbeing

James Cook University • Wellbeing
Web https://www.jcu.edu.au/student-equity-and-wellbeing • Counselling
Email studentwellbeing@jcu.edu.au • Accessibility
Phone Townsville (07) 478 14711 or Cairns (07) 423 21150 • Student Equity
In person Level 1 of the Library in Townsville and Cairns • Multifaith Chaplaincy
CRICOS Provider No. 00117J

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