How to handle the pressure of finals and job hunting
Career building and job-hunting are demanding activities. How are you doing? Under optimum conditions, you should exhibit the signs of healthy stress outlined below subject of course to natural differences in underlying temperament and personality. Read the list below and see how many of the items on the checklist describe you.
CHECKLIST:SIGNS OF HEALTHY STRESS
- Good concentration
- High quality work
- Keep essay deadlines
- Punctuality
- Good attendance at lectures, seminars and tutorials
- Interested in studies
- Good relationships
- Ability to handle conflict
- Clear thinking
- Good use of time
- Positive self-image
- High energy level
- Accept constructive criticism
- Feeling competent
- Strong sense of self-worth
- Sense of fun
- Feeling optimistic
If you cannot list at least half of these it could mean that you are not responding to your present level of stress very well.
When a perceived threat or challenge arises (for example, in the guise of an essay, or having to give a presentation to your seminar group, or a meeting with the boss at work) the alarms bells ring. Stress can affect your feelings, behaviour and your physical well being. Common signs of stress are shown below. The signs of over-stress can be experienced at varying levels of intensity.
The greatest problems are encountered when the challenges or threats of university life habitually exceed your ability to cope and the symptoms continue. Under such circumstances the emotional and physical symptoms of stress can contribute to further stress and you enter a vicious, downward cycle.
In order to combat stress you need to identify your own signs of over-stress.
Look at the checklist below and think about which of these signs show when you are feeling over-stressed.
CHECKLIST: SIGNS OF OVER-STRESS
- Worry, anxiety
- Feeling fearful
- Low-self esteem
- Making frequent mistakes
- Tiredness
- Nausea
- Fainting spells
- Headaches
- Constipation or diarrhoea
- Tendency to sweat
- Frequent indigestion or heartburn
- Food cravings
- Lack of appetite
- Difficulty in making decisions
- Difficulty concentrating
- Feeling unable to cope
- Wanting to cry
- Emotional outbursts
- Difficult sleeping
- Flitting between tasks
- Increased drinking, smoking
- Greater use of caffeine, drugs
- Excessive self-criticism
- Mood swings
- Angry outbursts
If you have identified more than four of these signs or you have noticed that one or two the signs are becoming more intense and difficult to manage, then you may have an underlying emotional or physical problem. You should see your GP for a proper medical assessment of your problems. Many GP practices now have a counselling service or can refer you to the student counselling services provided locally.
Effective Stress management needs to be tailored to your own unique stress profile and stress response pattern. Your ability to manage stress will be influenced by:
Numerous studies have shown that the way you think, care for yourself, manage your time and studies and keep a healthy balanced lifestyle can help combat over-stress. When you hit a really demanding episode and you feel over-stressed make sure you follow the following 6-step stress management plan.
- Exercise: Aerobics, Team Sports, Swimming, Clubbing
- Relaxation: A hot bath, listening to your favourite music in candlelight
- Indulge yourself: Chocolate, aromatherapy ( or your favourites)
- Positive thinking: Look on the bright side, imagine a positive outcome
- Get a new perspective: Read something unusual, go somewhere different, break routines
- Have fun: Visit or phone a friend who makes you laugh, rent your favourite video
Developing greater levels of self-awareness and stress fitness isn't just a skill for university. These skills will be invaluable in you career. Evidence that you are 'stress fit' will be an added attraction for prospective employers !!
Whatever problems, questions or worries you have, there will always be someone nearby who can advise and support you. Depending on the particular issue or problem there are a number of people with a range of skills or professional training to assist you. Whatever your concern seek advice sooner rather than later.
Spera, S. and Lanto, S. (1995) Beat Stress with Strength: achieving wellness at work and in life. DBM: New York Warren, E. and Toll, C. (1993) The Stress Work book. Nicholas Brealey: London.
This material has been taken from the Graduate Career Handbook, published under the FTPH imprint © Pearson Education Ltd.
