Stress in its simplest form is the body’s natural response to the various challenges of life. Sometimes these challenges are acute (e.g., spilling coffee, running late, getting a flat) and other times they can be quite chronic (e.g., family dysfunction, job dissatisfaction, financial insecurity). The stress reactions we experience in response to these challenges are primarily there to help alert us to a potential “threat” and then motivate us to take action to eliminate the potential concern. When the body is well regulated this stress response and action process tends to work well; however, when the body is not well regulated this adaptive response can be difficult to engage.
As the new academic year commences there are bound to be times when stress levels will be high for either acute or chronic concerns. As such it is important to know how to D.E.A.L. with the stress as it arises so that you may move more efficiently through the challenges. The steps below provide a helpful guide in how to address stress more effectively.
D - Defuse from the situation!
Give yourself permission to “press pause” so that you can assess your thoughts and feelings. It is not uncommon for stress to feel all-consuming. As such, creating space between yourself and the current circumstance may increase personal clarity about a possible pathway through the difficulty. A helpful tool would be to count to 10 before you react. Giving yourself this delay is a useful way to intentionally slow down.
E - Engage the body!
Mindful based practices have been shown to significantly reduce the amount of perceived distress a person may experience at any given time. Engaging your body along with the surrounding environment can be a helpful trick in creating separation from negative thoughts and feelings. Square breathing is an easy practice that involves inhaling, holding, exhaling, and resting for a count of four at each step.
A - Ask for help!
The lie of stress says, “I must do it alone”. While that may feel true it is important to recognize that supports are usually available if you are willing to ask. Leaning on and sharing your concerns with peers, family, and community groups are informal ways in which social support can act as a buffer to stress. More formal methods of support can be found in the need to talk section below.
L - Let go of judgement!
As mentioned above, stress is a normal and natural reaction to the challenges of life. You are not “broken” or “damaged goods” if you experience a stress response. Self-compassion involves having a positive attitude towards the self and requires intentional self-acts of acceptance, love, and forgiveness. Think about the advice you would give a friend experiencing a similar circumstance and then turn that back on yourself.
As you begin to settle into the new academic year, we at the Department of Mental Health Services would like to encourage you to D.E.A.L. with your stress as opposed to avoiding it.
Need to talk?
For trainees: The Department of Mental Health Services is available to provide mental health and personal counseling services to all students, residents, and fellows. There are a few ways to access services:
- To request an appointment with the Department of Mental Health Services, send a secure message via the online portal or call 317-278-2383 during normal business hours (Monday–Friday, 8:30 a.m. to 5 p.m.).
- For urgent matters, call 317-278-HELP (4357), 24 hours a day, 7 days a week. A licensed clinical health specialist will provide an assessment and help direct you to appropriate treatment options based on the situation. You may also call on behalf of a trainee if you are a family member, friend or colleague concerned about their well-being. You may call anonymously, if desired.
- TimelyCare is a free resource to all IU students that allows them to have 24/7 on-demand emotional support as well as scheduled telehealth visits (with some after hours and out of state access) through a national vendor. You can engage with a clinician via phone, video, or video chat. Signing up just requires your student email.
For IU Health employees:
- IU Health Physicians Employee Assistance Program
- IU Health Spiritual Care and Chaplaincy Services; call 317-962-8611
- National Crisis Hotline; call or text 988 (available 24/7)
For IU Employees:
- The IU Employee Assistance Program (EAP) provides 24/7/365 access to licensed mental health counselors via SupportLinc or 888-881- LINC (5462) for IU School of Medicine team members and their households.
Access to Anthem LiveHealth Online is included with your IU-sponsored medical coverage. This service allows you to engage with a mental health provider via telehealth using your IU insurance provider.
