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GSI
TA Talk Highlight
Stress Management
by Joanne Holladay
As a TA or AI, you undoubtedly have a certain amount of stress in your life that is associated with your job. Now that we are approaching final exams and the holidays, this stress may be compounded by additional stressors related to your own school, work or personal life. Although these short-term sources of stress may go away come January, there are some things you can do to help manage your stress during these busy times until you can finally relax during the holiday vacation. Here are some suggestions:
Massage and Diet: Did you know that you can get a massage at Gregory Gym? A 30-minute table massage is only $26, while a 10-minute chair massage costs $9. Massage is a great way to ease muscle tension and helps you to remove yourself mentally from life stressors. Making small changes in your diet may seem like an easy strategy, but being stressed out for some means eating high-calorie foods to cope. Try to stay away from foods that are high in fat, sugar, and salt (this will keep your weight and blood pressure down) and drink plenty of water. Some people choose natural supplements such as Kava to promote a sense of calm, Melatonin to help you sleep, and St. John's Wort to ward off symptoms of depression. (Be sure to check with your doctor if you would like to try these or other natural supplements.)
Exercise: Although many people think that this is the time to put off exercise, it is actually the best time to exercise! It has been shown that physical activity is one of the best ways of reducing daily life stressors. If you work out regularly, try to stick with your regular routine as closely as possible - getting out of a routine will make it harder to get back into after the holidays. If you are not a regular exerciser, now's a good time to start if you want to keep your stress level down. Take a brisk walk or try riding your bike to work.
Take a Break: Even if it's just for a few minutes, your body needs time to recuperate from stressful activities. There are lots of relaxing things to do in Austin that will help you take a mental break from whatever is stressing you out. Walking around Town Lake or in another park can be very soothing. Treat yourself to a cup of joe at your favorite coffee house. Run errands that you find relaxing (some find shopping relaxing, others don't). Take in a movie.
Lighten your load: If you find that the above suggestions are not relieving your stress level, you may have to reduce the amount of work you have taken on. If you feel like your TA responsibilities are the biggest source of stress, talk with your supervising professor about your stress and try to come up with a new solution for getting your tasks done. If you cannot make these arrangements, let your friends and family know that you may have to reduce the number of social activities you engage in this season (but make sure you have their support, which is very helpful for reducing stress!).
If you find that you are still suffering from stress after trying every "quick-fix" you can think of, you may have problems related to long-term stress, or burnout. If you've already suffered burnout, then you know it's a horrible experience. Burnout typically occurs when you find it difficult to say 'no' to additional commitments or responsibilities, you have been under intense and sustained pressure for some time, your high standards make it difficult to delegate to others or to ask for help, and you have been trying to achieve too much for too long: Graduate school is the perfect place to breed burnout! People who suffer from burnout over several months are more prone to long-term fatigue, feelings of failure, and sometimes even physical or mental ill-health, such as exhaustion and depression. In order to avoid burnout, one must first recognize the warning signs. Look at this checklist to see if you have any of the following select symptoms:
Do you frequently feel...
- A lack of control over commitments?
- An incorrect belief that you are accomplishing less?
- A growing tendency to think negatively?
- Loss of a sense of purpose and energy?
- Increasing detachment from relationships?
These feelings may cause further conflict and stress, adding to the problem. If you believe you have any or all of these symptoms of stress, you may be on your way to having burnout. There are several preventative measures that you can take to avoiding burnout before it hits: it's much easier to deal with before it happens than after. Here are some preventative measures suggested on http://www.psychwww.com/mtsite/smburnt.html.
- Re-evaluate your goals and prioritize them.
- Evaluate the demands placed on you and see how they fit in with your goals.
- Identify your ability to comfortably meet these demands.
- If you are over-involved, reduce the commitments that are excessive.
- Learn stress management skills.
- Ensure that you are following a healthy lifestyle:
- Get adequate sleep and rest to maintain your energy levels.
- Ensure that you are eating a healthy, balanced diet - a bad diet can make you ill or feel bad.
- Get adequate regular aerobic exercise.
- Limit your caffeine and alcohol intake.
- Perhaps develop alternative activities such as a relaxing hobby to take your mind off problems.
If you feel like you are currently facing burnout (feeling deeply unmotivated and disenchanted with your job or life) and you find that these preventative measures are not helpful, perhaps you need to take a break from your greatest source of stress. Use the holidays as a time to re-evaluate your priorities and come up with a plan for better managing your stress next semester. Some students decide to take a semester off to regain perspective and reevaluate their original goals for choosing to go to graduate school. While talking to friends and family can be helpful, also consider consulting someone at UT's Counseling and Mental Health Center. You can contact someone by phone at 471-CALL (go to http://www.utexas.edu/student/cmhc/teleph.html for more information) or set up an appointment by calling 471-3515.