On Topic: Combatting back to school stress

For many people, the start of a new school year can produce unwanted stress. That can be especially true with a new transition to college life. Perhaps it's a student's first time living away from their parents; maybe it's a struggle getting acquainted with a new roommate or navigating campus.

Dr. Stephen Saunders

It might come as a surprise, but Dr. Stephen Saunders, assistant chair and professor of psychology in the Klingler College of Arts and Sciences, says being anxious is normal.

"Many mistakenly view stress as something we should strive to avoid," Saunders says. "Many will say to themselves, 'As soon as I am not anxious about doing this, I will do it.' In reality, being anxious is not in and of itself a problem. In fact, being anxious is normal and even necessary. When anxiety prevents us from doing something important, then it's problematic. The best advice about being anxious about something? Do it anyway."

Here, Saunders shares his top five coping skills to manage stress and where you can go if you need help.

1. Nearly everything in life worth doing is stressful. That includes competing in sports, asking someone out on a date, studying for exams and seeking a job. Everyone gets anxious. It might not seem that way, because stress is an internal experience and many of us are good at hiding the fact that we are anxious about something.

2. Harness the stress. Use it to motivate yourself to do better, work harder and accomplish what you need to do. If you are anxious about an exam, studying will make you less anxious. If you are anxious about speaking in class, pretend that you are not anxious and do it anyway. Keep in mind that we don't do well at something unless we are anxious about doing well. Embrace stress and use it to motivate yourself to study, to work at something, to talk with someone you don't know, to introduce yourself to your professor and to meet the many challenges of college.

3. Don't expect perfection from yourself. You're not perfect. You don't need to be perfect. Do your best, and also remember to ask for help. If you're struggling with your classes, seek help from the professor or the TA. The Academic Resource Center, in the new Lemonis Center for Student Success, can also assist.

4. People who deal with stress well are open about it. They understand that feeling anxious is normal. You can talk with others about your stress about something, such as an upcoming test or presentation. You will hear that they too are anxious. Talking about it helps reduce it.

5. Take care of yourself. Eat nutritiously and regularly. Get exercise regularly. Get enough sleep. Make friends and socialize with them regularly. Be polite and be friendly. Ask people about themselves. Tell people about yourself.

It is important to understand that stress and anxiety are different, and at times anxiety can happen without any obvious trigger, and may be predisposed to by genetics, family history or certain medical conditions. Diagnosed anxiety disorders require therapeutic interventions, such as cognitive behavioral therapy and, in some cases, medication.

There are two types of anxiety: normal anxiety, which is helpful and even necessary, and problematic anxiety, which gets in the way. If your anxiety is getting in the way of your capacity to study, go to class, make friends and take care of yourself - reach out to a mental health professional on campus, including Marquette University Counseling Center and the Department of Psychology's Center for Psychological Services.

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