Managing Stress

"Stress” is a term that is commonly used in everyday life. It is a normal physical, emotional, and mental response to any challenge.

Good stress is a balance between arousal and relaxation that can help you concentrate and achieve what you want. 

Bad stress is too much stress, such as the constant worry over school and relationships. This constant arousal prevents you from relaxing.

Stress can come from events and situations that happen to you (e.g., family, relationships, exams and assignments, unexpected bills, an overwhelming workload, and noisy neighbours). Many of these things you cannot change and are beyond your control. Stress can also come from within you (e.g., fear, uncertainty about the future, unrealistic expectations, and negative thinking).

Mental Stress

In our daily lives, it's common to face situations that challenge our mental peace. As an international student in a new environment, it is especially common to encounter stressors that can impact your mental health. The World Health Organization defines stress as a state of worry or mental tension caused by a difficult situation. This stress can manifest in two primary forms: acute and chronic. Stress can be acute, a short duration ranging from a few minutes to days or even weeks. For example, consider the surge of nervousness and worry and your heart racing just before your midterm exam. This intense, short-lived stress peaks right before the exam and fades away afterward. Acute stress is typically tied to a specific event/situation and will resolve once the situation changes. On the other hand, chronic stress can persist for months or years. The constant worry of the finances, from tuition to living expenses, as you go through postsecondary. This worry is affecting sleep, focus, and social life, causing symptoms like headaches and anxiety. Unlike acute stress, chronic stress is not tied to a single event but an enduring issue without a swift resolution. However, the key to mental well-being is how one copes and manages with mental stress.

Common symptoms of mental stress, whether it is acute or chronic, include feelings of anxiety, irritability, fear, and inability to focus or relax. Stress can also manifest as physical symptoms where a person experiences palpitations, fatigue, insomnia (trouble sleeping), stomach upset, and headaches which could lead to high blood pressure, panic attacks, and depression. 

The key to maintaining mental well-being lies in effectively coping with and managing stress. Recognizing symptoms and identifying your stressors are crucial first steps in managing your mental health. By understanding the nature of your stress—acute or chronic—you can adopt strategies to address it, aiming to mitigate its impact on your life and health. 

Common Sources of Mental Stress Among International Students

 Academic differences

The educational structure for USask and most of Canada may be a little different from your home country. Understanding the requirements for the courses you take, the teaching and writing styles and modes of assessment used in Canada may be stressful for you.

Culture shock

The Canadian culture and lifestyle may be different from what you are used to. You may need to familiarize yourself with how people behave, how they speak, and how they interact with others. If you are coming from a country where English is a second language, you may need some time to adjust to the Canadian accent, slang and way of writing. You may also experience sadness, anxiety and fear as you try to get used to your new environment

Loneliness/homesickness

It is common to feel lonely if you do not have your family here with you. It is not always easy to make new friends in a new environment. Being far from home, missing the support of your family and friends, and being by yourself may drain you. 

Financial

You could potentially be overwhelmed by the cost of tuition, accommodation and cost of living in a new country. It may be particularly harder if you don’t have financial support or a source of income. 

Employment

You may have to get a job over time to support your needs. It is not always so easy to find a job in a new environment, depending on your past education and experience.  

Accommodation

Depending on when you come to Canada and where you intend to stay, you might struggle a bit with finding accommodation close to campus. The cost of living in an off-campus apartment may be too much for some people.

What May Help with Your Adjustment

Academic Preparation and Support

• Familiarize yourself with course requirements at the start of each term.
• Utilize organizers to keep track of assignments and deadlines.
• Enroll in courses for international graduate students, such as GPS 981.0: Academic Preparation for International Graduate Students and English Second Language (ESL) courses.
• Seek academic support from the Writing Center and Maths Center at the Murray Library, which offer workshops on research, writing, citation styles, and software.

Time Management

• Set and prioritize goals, to not only allocate time for schoolwork, responsibilities but also social activities and fun
• Use a planner to organize your day and activities to manage pressure effectively. 

Building Social Networks

• Join on campus social groups and or student associations like the Pan-African Student Association (PASA) to make new friends.
• Consider joining religious or cultural organizations, such as churches, Islamic communities, Hindu organizations.  

Cultural and Language Acclimation

• Enhance language fluency and understand Canadian culture by watching Canadian films, YouTube videos, and interacting with native speakers to learn Canadian slang.
• Explore Saskatchewan, by visiting tourist sites such as museums, attend festivals and participate in events around the city. Enjoy the many free activities and events that occur around the city. 

Financial Support

• Actively apply for scholarships, research and teaching assistantships, and other on-campus employment opportunities.
• Seek job assistance through employment agencies, job fairs, the career center 

Seeking Help and Resources

• Reach out to friends, ISSAC, academic supervisors, advisors, faith leaders, graduate coordinators, committees, etc., for support.
• For accommodation, apply to campus residences and consult ISSAC for guidance.
• Access the wide variety of campus resources available to you such as the  International Student and Study Abroad Centre (ISSAC), Student Wellness Centre (SWC), Peer Health USASK, Student Affairs and Outreach and USASK Faith Leaders

Perceived Stress Scale (PSS-14)

The questions in this scale ask you about your feelings and thoughts during the last month. In each case, indicate the alternative that seems like a reasonable estimate of how often you felt or thought a certain way.

Please note that the scale is reversed from this point

Source: (Cohen et al., 1983)

Calculating Your PSS Score

You can determine your PSS score by following these directions:

• The scores on the first table range from 0 to 4.
• The scores on the second table are reverse scored, ranging from 4 to 0
• Individual scores on the PSS can range from 0 to 56 with higher scores indicating higher perceived stress.

Add up your scores for each item to get a total. My total score is ___________.

• Scores ranging from 0-18 would be considered low stress.
• Scores ranging from 19-37 would be considered moderate stress.
• Scores ranging from 38-56 would be considered high perceived stress

If your score indicates low or moderate stress, click on the links below to access some self-help and self-care resources.

Student Wellness Centre 306-966-5768, Third floor and fourth floor, Place Riel Student Centre

Saskatoon Crisis Intervention Service 306 933-6200 (24 hour crisis line and consultation)

Royal University Hospital Emergency Department 306 655-1362

University of Saskatchewan Protective Services 306 966-5555

Saskatoon Police Services 9-1-1 (or 9-9-1-1 on campus)

Drop-in Peer Support

Usask and Community Mental Wellness Resources

Culture Shock

Assessing your Culture shock

www.mayoclinic.com/health/stress-management/MY00435

• Enjoy yourself - Happier people tend to live longer and are more productive. Laugh and tell a joke! Find and engage in things YOU want to do.
  
  
• Exercise - Exercise your heart and lungs for 30 minutes, 4-5 times per week. Exercise releases built-up tension in your body. It also releases endorphins, “happy hormones,” for a natural high.
  
  
• Organize your time - Take better control of your time and energy (e.g., prioritize, make lists, and schedules).
  
  
• Write - Dedicating a period of time every day to write about a situation that is bothering you may reduce tension and give you stress relief for the rest of the day. Keeping a journal can also help you solve problems or find positive angles amongst the stressors.
  
  
• Prioritize sleep - Sleep 7-8 hours every night and when studying take breaks often.
  
  
• Be aware of yourself - Recognize distress signals like insomnia, headaches, and feeling anxious. STOP and ask yourself WHY and then do something about it.
  
  
• Eat nutritiously - Follow “Eating Well with Canada’s Food Guide.” Avoid foods high in fats and sugar. Don’t depend on drugs and/or alcohol to elevate your mood. Limit your caffeine intake by having a maximum of two cups of coffee per day and less energy drinks. Choose to drink water instead of caffeine.
  
  
• Don’t believe everything you think - Pay attention to your thoughts. If negative, ask yourself, “Are these thoughts helping me?” Check your thoughts against objective reality. Don’t let your negative thoughts influence your feelings and behaviour.
  
  
• Find solitude - Spend some time alone every day to remove yourself from external stressors.
  
  
• Reward yourself - You will work more effectively if you have something to look forward. Go ahead and treat yourself!
  
  
• Relax! -Take a walk, have a bath, do yoga, practice deep breathing and visualization exercises, have a nap, daydream, and communicate with friends and loved ones. Anything that makes you relax.
  
  
• Breathe deeply - Practice several times a day, especially when you are feeling stressed.

Chronic stress affects your immune system, hormonal response, and biochemical reactions. In turn, this can affect all the systems of your body and lead to increased infections, heart disease, depression, and even cancer in the long term.  Effective stress management can help prevent these health problems!

• What's happening to me?
• How am I feeling?
• What's not working?
• Are any of my needs being neglected?
• Do I need to say NO to some things or some people?
• Do I need to change my expectations?

Attitude towards life also plays a major role in effecting daily stress levels.

• Our thoughts effect our emotions and behaviours.
• Reduce Negative self-talk and replace it with Positive self-talk (e.g., instead of "What if I don't pass the exam?" to "How can I prepare for the exam?").

• Take ownership of your learning - Develop strong study habits that work for you.
  
  
• Read your course syllabus - Use it as a planning resource and study guide for your resource.
  
  
• Know your supports, get help when needed - Develop your skills as a learner by learning when to reach out for support.
  
  
• Actively engage in class - Class time is scheduled for your benefit. Develop a system for taking note.
  
  
• Ask questions - Evaluate your thought processes by asking yourself questions, like “why?” and “how?”
  
  
• Manage your time - Create a term schedule and weekly agenda.
  
  
• Make time for yourself - Practice a hobby, go to bed early, or simply reflect in a comfortable place.
  
  
• De-stress, not distress - Incorporate stress management techniques into your day.
  
  
• Treat your brain like a muscle - The brain’s ability to adapt or change as a result of experience and repetition, just like a muscle.
  
  
• Focus on your progress - Be an active participant in your own learning. Celebrate your successes and learn from the difficult times.

• Make Use of Resources in Usask's Learning Hub

• Take care of your physical health - Eat nutritious meals, reduce your caffeine intake, exercise moderately, and get enough sleep.
  
  
• Make time for pleasant activities - Develop a hobby, see a movie, listen to music, or read a book.
  
  
• Examine your stressors - Ask yourself whether or not you have control over a problem. Take action when you can.
  
  
• Maintain supportive relationships - Don’t neglect your friends and family members.
  
  
• Make adjustments as needed - Stay aware of how you are doing and make adjustments as needed.
  
  
• Seek professional assistance if needed - If mental health difficulties (e.g., substance abuse, depression, anxiety) are interfering with your ability to achieve balance in your life seek professional assistance.

Common Signs of a Lack of Balance

• Lack of exercise
• Inability to say "no"
• Avoiding asking for help
• Lack of contact with friends
• Using drugs or alcohol to cope
• Intense focus on a single goal
• Work to the exclusion of leisure
• Persistently feeling overwhelmed and stressed
• Low energy
• Lack of enthusiasm

• Student Wellness Centre
• Drop-in Peer Support
• Boenisch and Haney.  The Stress Owner's Manual.  1996.
• "Ten Commandments for Managing Stress", University of North Carolina, Chapel Hill.
• www.mayoclinic.com/health/stress-management/MY00435
• Usask and Community Mental Wellness Resources

You can use this exercise anywhere and anytime.  All you need is a few minutes!

Here is How

1. Sit or stand in a relaxed position.
2. Slowly inhale through your nose, counting to five in your head. 
3. Let the air out from your mouth, counting to eight in your head as it leaves your lungs.
4. Repeat several times.

Tips

• As you breathe, let your abdomen expand outward, rather than raising your shoulders.
• You can do this just a few times to release tension or for several minutes as a form of meditation. 
• You can make your throat a little tighter as you exhale so air comes out like a whisper.  This can add additional tension relief.

Why It Works

When we are stressed our sympathetic nervous system is aroused leading to many physical changes; our heart rate rises, we perspire, our muscles tense and our breathing becomes rapid and shallow. Taking a deep breath can directly influence these stressful changes. A deep breath stimulates the parasympathetic nervous system, resulting in relaxation and a reversal of the changes caused by stimulating the sympathetic nervous system.

Try a Breathing Box

Slowing down your breathing will help your mind to relax and reduce your anxiety. Choose any square object (e.g., a window), and use it as your breathing box. Starting in the bottom left, inhale through your nose as your eyes move up the box. Hold your breath as your eyes move along the box, and then exhale as you move your eyes down the box.