Newsletter February 2008

MANAGING BACK-TO-SCHOOL STRESS

Most international students are usually excited to return to school for the Spring semester. For some, it is a time to catch-up with friends who they have not seen over the winter break, while others are eagerly looking forward to their graduation. This, however, can also be a very stressful period, since students need to make various adjustments to their schedules, and will have a lot of different choices to make. Some of you might have to take a more difficult class this semester, or may need to make decisions about leadership roles that you have in a student organization; others might even be thinking about a summer internship. Regardless of the type of choices you face, it is understandable if you become stressed at some time. While stress is something that all of us face, we want you to know that there are certain steps that you can take to avoid, or minimize it as you go back to school.

ORGANIZATION

Organization is the key tool to reduce stress. This semester you should decide to get more organized: manage your time, prepare in advance, and be prepared well ahead of time.

Some people are in a constant state of trying to catch up. They find themselves rushing and hurrying from one activity to another, always racing with the clock and never getting on top of things. This will not happen if you are an organized person. And there are some very simple guidelines you can follow to become more organized this semester:

Know where your classes are located, and carry your class schedule with you until you remember where your classes are. You do not want to be lost five minutes before your class begins.
Talk to your professors if you have questions or concerns about your assignment. The only way you can complete the assignment is if you understand what it’s about. Your professors will also be very pleased to see that you are interested in the class!
Make a to-do list. Most of us cannot remember everything that we plan to do, or need to do. A to-do list becomes extremely useful here, and can save you a lot of time and even money. Write down when your bills are due so that you remember to pay them on time and avoid late fees. You can also write down when your assignments are due and ensure that everything gets submitted on time.

TIME MANAGEMENT

Almost all of you know the importance of time management. Putting it into practice, though, is the more difficult part. It is important that you know what your priorities are! A lot of students find it difficult to manage their time because they cannot prioritize. One way of doing this is to make a list of all the activities that you usually do during a week, along with the time you spend per activity, and then arrange them in the order of importance. There will be some things that you must do each day, such as eating and sleeping, and these should be at the top of your list of priorities. Then, there are other optional things that you choose to do, and these should be lower down your list. Once you’ve compiled this list, it will be easier for you to see how you’re spending your time, and if you’re spending too much time one something that is not so important. If you do spend too much time on something that is unimportant, you need to make changes and spend more time on something else. There are many other things that you can do to become more efficient at managing you time. University of Chicago has great sources on time management. You can access this database here, where you can find helpful information on how to better manage your time.

KNOWING WHERE TO FIND HELP

International students can face a lot of stress if they do not know where to go for help. But there is always a place that you can turn to as an international student.

The first location that you should go when you need assistance is the international students’ office at your university. This office specializes in assisting international students, and the staff will usually be able to direct you where you can go if they cannot assist you. It is important to see this office first, because they will provide assistance relevant for international students. If your school does not have an international students’ office, they will have an international students advisor who you assist you just as well.

Please do not worry about common issues that international students face, like opening a bank account, applying for a social security card, or maintaining your immigration status. Go and speak to an international students advisor, since they can provide you with most of the information that you need.

Some schools also have counseling centers where you can go and talk to a counselor about whatever may be bothering you. Make sure to use these facilities that are at your campus if you need to. Remember, while most people would like to assist if you have a problem, they can only do this if you ask for help.

FINAL TIPS

These are some final tips that we would like to offer to you as you begin the semester.

     1)Make sure that you sleep, eat, and exercise well. Being healthy makes you more energetic, and you are able to get more done.
     2)Talk to people! The more people you speak to, the greater the chance that you make more friends. These people then become your support group that you can turn to when you need help, or face a problem.
     3)Discuss your problems with a trusted friend. This can allow you to gain new perspective and can allow you to move out of what might seem like an isolated and negative internal world. The act of verbalizing your concerns and putting them together will often help give you a sense of control.
     4)Develop your own simple relaxation technique. Closing your eyes for a minute and focusing on slow breathing (no internal vocalization) can relax you instantly. Another relaxing technique is to imagine your favorite spot and spend a few seconds resting there. This is an effective strategy in those moments before starting on an anxiety–inducing test.
     5)Keep a journal of your concerns and worries, it will allow you to reflect on possible responses. Writing may help gain perspective. )     6>Finally, remember to have fun. Try to relax at least for a few hours on the weekends, for example. Simple things like a game of checkers with friends, or going out on an outing can ease some of the tensions from classes.

We want you to enjoy your stay in America, and you have a better chance of doing this if you have less stress. The staff of ISO wishes you a stress-free semester!!