STRESS

What is stress?

Stress is a normal human reaction that happens to everyone. In fact, the human body is
designed to experience stress and react to it. When you experience changes or challenges
(stressors), your body produces physical and mental responses. That’s stress.

Stress responses help your body adjust to new situations. Stress can be positive, keeping
us alert, motivated and ready to avoid danger. For example, if you have an important test
coming up, a stress response might help your body work harder and stay awake longer.
But stress becomes a problem when stressors continue without relief or periods of
relaxation.

Stress is a natural feeling of not being able to cope with

specific demands and events. However, stress can
become a chronic condition if a person does not take
steps to manage it.

These demands can come from work, relationships, financial pressures, and other
situations, but anything that poses a real or perceived challenge or threat to a person’s
well-being can cause stress.

Stress can be a motivator, and it can even be essential to survival. The body’s fight-or-
flight mechanism tells a person when and how to respond to danger. However, when the
body becomes triggered too easily, or there are too many stressors at one time, it can
undermine a person’s mental and physical health and become harmful.

Stress is the body’s natural defense against predators and danger. It causes the body to
flood with hormones that prepare its systems to evade or confront danger. People
commonly refer to this as the fight-or-flight mechanism.

When humans face a challenge or threat, they have a partly physical response. The body
activates resources that help people either stay and confront the challenge or get to safety
as fast as possible.

What happens to the body during stress?

Stress is our body’s response to pressure. Many different situations or life events can cause stress. It is often triggered when we
experience something new, unexpected or that threatens our sense of self, or when we feel we have little control over a
situation.

We all deal with stress differently. Our ability to cope can depend on our genetics, early life events, personality and social and
economic circumstances.

When we encounter stress, our body produces stress hormones that trigger a fight or flight response and activate our immune
system. This helps us respond quickly to dangerous situations.

Sometimes, this stress response can be useful: it can help us push through fear or pain so we can run a marathon or deliver a
speech, for example. Our stress hormones will usually go back to normal quickly once the stressful event is over, and there
won’t be any lasting effects.

However, too much stress can cause negative effects. It can leave us in a permanent stage of fight or flight, leaving us
overwhelmed or unable to cope. Long term, this can affect our physical and mental health.

COVID-19: common reactions

As the COVID-19 pandemic and its far-reaching implications continue to unfold globally and in our
community, it's normal for people to experience a wide range of thoughts, feelings and reactions including:
 Feeling stressed or overwhelmed
 Anxiety, worry, or fear
 Racing thoughts
 Sadness, tearfulness, loss of interest in usual enjoyable activities
 Physical symptoms, such as increased heart rate, stomach upset, fatigue, or other uncomfortable sensations
 Frustration, irritability, or anger
 Restlessness or agitation
 Feeling helpless
 Difficulty concentrating or sleeping
 Feeling disconnected from others
 Apprehension about going to public spaces
 Trouble relaxing

These experiences are all understandable in the face of this significant challenge. There has been loss of life,
rapid changes to our way of life (e.g., study, work, social gatherings), and disrupted plans due to travel
restrictions and social (physical) distancing measures in our efforts to slow the spread of transmission. People
are naturally concerned for their own and their loved ones’ health and safety. There is still much uncertainty.
It’s important to recognise the seriousness of the public health challenge facing our community, and be mindful
that reacting from a place of panic and fear is usually unhelpful, especially in the long-term. Looking after our
wellbeing in times like this can help to reduce stress, and is crucial in enabling us to still take calm and effective
action in the midst of this global crisis.
Social distancing and self-isolation can be really hard to deal with. It’s normal to feel anxious,
frustrated or bored, and if you’re worried about the effect it will have on your mental health, you are
not alone. Here are our tips for looking after your wellbeing during quarantine.
Staying connected
Video calls
Phone calls are amazing, and are a great way to stay connected. But seeing someone’s face really can
make a huge difference on a phone call. It can lift your mood and make you feel less lonely. There are
lots of free video calling services you can use, and if you can connect to wifi this will help if you’re
worried about your data allowance. Don’t be shy about going on camera – your loved ones will really
appreciate seeing you, even if you're in your pyjamas! You could really brighten someone’s day.
Say: "Can we talk about something different?" This can help stop every aspect of your life being taken over by
talk of coronavirus.

Eleanor, Activist

Find a positive online community

There are lots of positive online communities, where you can make new friends, get inspired and chat
about things you care about. You could try searching for groups involved in causes, music or TV shows
you are passionate about.

But remember to avoid anything that encourages you to do things which are harmful for your physical
or mental health. If you're worried by things you're experiencing online, talk to someone you trust.
Reach out
You’re probably not the only person feeling worried, bored or frustrated. It's a good time for a catch
up, so don’t be afraid to make the first move and reach out to someone you haven’t heard from in a
while. They’ll probably be very grateful to hear from you. Send them a message and let them know you
care.
Take a look at our page on social media and mental health for more tips on how to have a positive
time online.

 Social media and mental health

Staying calm
Mindfulness
There are lots of great free apps you can use to guide you through breathing techniques and
meditation that can help ease your anxiety and clear your mind of anxious thoughts. We like to
use Headspace.

Why not also try some yoga as a way to relax and also get some gentle excerise which can boost your
mood? There are lots of YouTube videos you can use to suit your ability and level of mobility.
I am managing my anxiety using creativity. I’ve got back into painting and drawing. I am also continuing
meditation.

Jacob, Activist

Clean up your social media

You might be spending more time than usual scrolling on social media. But have you ever thought
about how this could be affecting your mental health? Try unfollowing or muting accounts that make
you feel anxious, upset or angry. Find positive accounts like @youngmindsuk that boost your mood
and share your interests. For more tips on having a positive time online, visit our page on social media
and mental health.

Take a break from the news

It can be tempting to constantly check the news during times like this, but if you notice this is having a
negative impact on your mental health. Try limiting how often you check the news.
Limit the amount of time spent checking the news by allowing a set time of day to do this. For example, saying "I
will allow 30 minutes from 6pm," stops you constantly checking for updates which increases worrying.

Eleanor, Activist

Read a book
Getting away from screens and reading a book can help you escape for a bit. Why not re-read one of
your favourites, or get your friend to recommend one? It might be difficult to get a new book, but you
can access lots of books online.
Plan your days
Your normal routine might be disrupted and that can be stressful. Take some time to write down how
you want to spend your day. Creating and sticking to a new routine will give you a sense of order and
normality. Decide on your new routine and make sure you build in time to do things you enjoy. If you
live with other people, you could ask them to help you.

If school gets closed I’m planning on making food plans/a daily timetable and continuing to work under structure
as I know I don’t cope well with no firm plans of what I’m doing in the day.

Tara, Activist

Feel productive
Make a list of all those things you said you would do but never get round to. It could be sorting out
your wardrobe, doing some gardening, fixing things around your living space etc. These tasks can make
you feel productive and give you a sense of accomplishment. Tidying your living space can also make
you feel calmer and more positive.
If you want to take the time off to rest and not be productive, that's also fine too. Listen to your body.
Online games you can play with friends
Board games can be a great way to spend time with friends or family while giving you something to
focus on. You can play a lot of these games online, like Monopoly or Chess, or via apps like Words
With Friends 2.

Sing in the shower even if you’re not a singer- it’s super therapeutic!

Martina, Activist

Dealing with stressful situations at home

Walk away from tense situations if you can
Being cooped up with other people will naturally be frustrating and might create tension between you
and those you live with. You can defuse difficult situations by walking away from arguments until
everyone starts to feel calmer. If you and those you live with do not have any coronavirus symptoms,
you could go outside for a walk.
Create a rota
If you’re in a situation where lots of people are fighting over who gets to decide what you watch on
TV, who cooks and cleans, or anything else, you might find it helpful to create a rota. This can help you
agree a fair system and help avoid arguments.

Get changed in the morning from what you've slept in, even if you change into different pyjamas. Try and get some
movement in even if that is through a ten-minute yoga video.

Maddie, Activist

Reach out for help

If your living situation is difficult, please don’t struggle in silence. Speak to someone you trust. Call a
friend or a helpline. If you're worried about being overheard, you could try texting or emailing instead.
There are lots of helplines which also offer text and online messenger support.

This tipsheet covers understanding common reactions in yourself and others during the COVID-19 pandemic,
what you can do to look after yourself and manage feelings of stress, anxiety, or distress associated with
COVID-19, and helpful resources and support.
COVID-19: common reactions
As the COVID-19 pandemic and its far-reaching implications continue to unfold globally and in our
community, it's normal for people to experience a wide range of thoughts, feelings and reactions including:
 Feeling stressed or overwhelmed
 Anxiety, worry, or fear
 Racing thoughts
 Sadness, tearfulness, loss of interest in usual enjoyable activities
 Physical symptoms, such as increased heart rate, stomach upset, fatigue, or other uncomfortable sensations
 Frustration, irritability, or anger
 Restlessness or agitation
 Feeling helpless
 Difficulty concentrating or sleeping
  Feeling disconnected from others
 Apprehension about going to public spaces
 Trouble relaxing

These experiences are all understandable in the face of this significant challenge. There has been loss of life,
rapid changes to our way of life (e.g., study, work, social gatherings), and disrupted plans due to travel
restrictions and social (physical) distancing measures in our efforts to slow the spread of transmission. People
are naturally concerned for their own and their loved ones’ health and safety. There is still much uncertainty.
It’s important to recognise the seriousness of the public health challenge facing our community, and be mindful
that reacting from a place of panic and fear is usually unhelpful, especially in the long-term. Looking after our
wellbeing in times like this can help to reduce stress, and is crucial in enabling us to still take calm and effective
action in the midst of this global crisis.
Strategies to cope with stress, anxiety or distress
When many things feel uncertain or out of our control, one of the most effective ways we can manage stress and
anxiety is to focus on the actions that are in our control. Here are some ways you can take intentional steps to
look after your physical and emotional wellbeing during this challenging time:
Learn how to protect yourself and others from COVID-19. The Australian Department of Health has
recommended important actions we can all take to protect against infection and prevent the virus from
spreading including practising good hygiene, self-isolation, and social (physical) distancing.
Acknowledge your feelings. Whatever you are feeling right now, know that it’s okay to feel that way. Allow
yourself time to notice and express what you’re feeling. This could be through journalling, talking with others,
or channelling your emotions into something creative (e.g., drawing, painting, poetry, music). Mindfulness
meditation exercises can help us stay grounded in the midst of an emotional storm. You can learn how to
witness and let thoughts and feelings come and go in their own time, without getting overwhelmed by them.
Maintain your day-to-day activities and a routine as much as possible. Having a healthy routine can have a
positive impact on your thoughts and feelings. Go back to basics: eating healthy meals, physical exercise (e.g.,
walking, stretching, running, cycling), getting enough sleep, and doing things you enjoy. Even if you're in self-
quarantine, or working from home, there are many ways to develop new routines and stay healthy.
During this time of change, it's natural for our minds to think of all the usual activities we may not be able to do
at the moment. Make a conscious shift to focus on the activities we are still able to do, or those that we may
have more opportunity to do if we're at home more often. Some ideas could be to:
 Keep learning and maintaining your study
 Read a book
 Listen to a podcast
 Try out a new hobby or skill (e.g., cook a new recipe, play an instrument, learn a language, learn how to sew,
gardening).

Stay connected. Receiving support and care from others has a powerful effect on helping us cope with
challenges. Spending time with supportive family and friends can bring a sense of comfort and stability. Talking
through our concerns, thoughts, and feelings with others can also help us find helpful ways of thinking about or
dealing with a stressful situation.
We know that it can be hard to connect sometimes, especially if you're new to Melbourne or living alone,
especially at this time. A great way to connect with other students from home is via The Social Connection,
where you can meet new people in small groups over Zoom!
Remember that physical distancing does not need to mean social disconnection. There are many ways we
can use technology to stay connected, and both give and receive support (remotely). You could:
 Call, text, or video-chat with friends and family
 Share quick and easy recipes
 Start a virtual book or movie club
  Schedule a workout together over video chat
 Join an online group or peer forum.

Contribute. Showing care towards friends, family, or vulnerable people in our community can be all the more
important during times like this. It can foster a sense of hope, purpose, and meaning. Some ideas can be to:
 Send someone you care about a message of encouragement or affirmation
 Cook, pack and deliver a meal to someone in your neighbourhood
 Donate to a cause.

Keep things in perspective. In a situation that’s uncertain, it’s natural to have many ‘what if?’ questions in our
minds. In the absence of information, our anxious mind will often fill in the blanks with worst case scenarios,
which can leave us feeling overwhelmed, helpless, or vulnerable. Here are some questions you can ask yourself
to shift your thinking from catastrophizing to a more helpful mindset:
 What are the things within my control?
 Am I overestimating the likelihood of the worst-case scenario?
 What strategies have helped me cope with challenging situations in the past that will serve me well during this
time?
 What is a small helpful or positive action that I can take now?

Seek accurate information. Finding credible sources you can trust is important to avoid the fear and panic that
can be caused by misinformation. Follow sources like the Australian Department of Health, or the Australian
Department of Education, Skills, and Employment for up-to-date fact sheets, including advice and support
specifically for international students.
Set limits around news and social media. It’s understandable to want to keep informed and prepared. At the
same time, constantly reading, watching, or listening to upsetting media coverage can unnecessarily intensify
worry and agitation. When you get the urge to check updates, see if you can pause, notice the urge, delay acting
on the urge, and let it pass without judgement. Schedule a specific time to check in with the news instead. It's
also okay to take breaks from conversations with others about COVID-19 and suggest talking about other
topics.
Stay up to date with university advice and support. Check the University's student support website for
important information, including course-specific updates and other advice for affected students.