Stress Management Techniques for College Students
According to the Anxiety and Depression Association of America, about 80 percent of college students[1] report experiencing stress daily. It’s more than just a temporary problem; delayed pressure can prevent scholastic performance and generally speaking prosperity. Although college life presents many difficulties, excessive stress can have long-term negative effects.
More so, the American Institute of Stress revealed that 4 out of 5 students experience chronic stress which manifests as poor concentration, irritability, and insomnia[2]. Effective coping mechanisms are required for this persistent stress, which is frequently due to coursework and other pressures in life. Let’s get into specific college-student stress management strategies.
Understanding Stress
Stress, an emotional trigger that manifests in different ways can be a result of a positive or negative event, when this happens, people release hormones like cortisol and epinephrine. There are different types of stress;
- Acute stress is a common type of stress and it is a result of our daily activities. However, this type of stress fades away easily with little to no impact.
- Episodic acute stress arises from recurrent short-term stressors while
- Chronic acute stress is a result of unavoidable circumstances.
College students encounter several stress factors, including demands, financial difficulties, conflicts with other students and relationship challenges.
Research shows that the stress experienced in school can continue into college life bringing pressures like heavy workloads, social adjustments and newfound independence[3].
Although students understand the importance of managing stress they frequently struggle to carve out time for relaxation, amidst their schedules.
Stress Management Techniques for College Students
Long-term stress can have damaging effects if left unmanaged. It can affect your mental and physical health, grades, and relationships. In this section, we will be looking at some stress management techniques you can use to manage your stress level as a student.
- Making sure to get rest and sleep
Getting sleep is essential for allowing our brains to recharge, repairing our muscles, aiding memory consolidation and boosting the system. Surprisingly not getting sleep can lead to stress levels in about 21 percent of adults[4]
- Maintaining a positive mindset
Maintaining a mindset is beneficial, for your health and mental clarity. Whenever negative thoughts arise, try to replace them with words of encouragement and positivity. Offering yourself affirmations during moments can help reduce the risk of long-term stress.
- Building great relationships with people
Being around people whom you trust can bring about some form of calmness to you. Engaging in club activities interacting with peers participating in volunteer work or joining a sports team are ways to establish connections both within and, outside the campus community.
- Let’s talk about health and nutrition
Stress can affect your appetite in two ways; it can either make you lose your appetite by releasing a corticotropin-releasing hormone or increase your appetite by releasing cortisol. Building routines such, as maintaining a diet staying active and getting adequate rest can aid in stress management and prevent significant fluctuations, in weight.
- Start keeping a journal
Record your thoughts and emotions. Maintain a stress diary. Engaging in this form of self-exploration can assist you in identifying recurring stress in your life and assessing your coping mechanisms. This practice enables you to gain an understanding of the situation empowering you to handle these sources of stress.
- Start working out
Taking part in physical activity workouts promotes health and may help alleviate stress. Physical exercise not only diminishes tiredness but it likewise boosts mental sharpness and cognitive abilities.
Following a workout; the brain releases endorphins, which are pain relievers that induce feelings of well-being. Practices, like meditation, acupuncture, massages and deep breathing can also trigger the release of endorphins.
- Seeking professional help when needed
Realizing when stress becomes much and getting help from an expert or resources in school is crucial. Reaching out to these people can offer tailored processes to handle stress and enhance your wellness.
- Efficiently managing your schedule
Poor time management can lead to a lot of pressure on you as a student in college. 87 percent of college students believe they could do better in their studies if they were better at managing their time[5].
Creating techniques to manage your time can help you in staying on top of things and decide which activity are most crucial. Good time management skills can improve your achievements keep you organized and reduce feelings of stress and worry.
- Finding a way to de-stress
It’s important to have ways to de-stress. Finding an outlet during these times can help you relax and figure out the subsequent steps when things get overwhelming. Engaging in hobbies joining a group or staying active through exercise are all ways to relieve stress.
- Speaking positive words of affirmation
Maintaining a positive mindset is important for both your health and mental clarity. Whenever these thoughts creep in, endeavor to replace them with affirmations. Telling yourself words of encouragement in situations can help reduce the impact of prolonged stress.
Study Tips for Reducing Stress
Making use of these study methods can enhance performance as well as alleviate pressure.
For starters, you need to engage in learning by dividing tasks into sections and utilizing memory aids can help with understanding and memory.
Procrastination is another aspect students struggle with, to tackle procrastination, it’s to set objectives minimize distractions and prioritize tasks.
More so, taking breaks following the 50/10 rule (working for 50 minutes then resting for 10) and incorporating activity can prevent exhaustion.
Practicing relaxation techniques and taking breaks away from screens (TV, computers, smartphones etc.) are essential for recharging.
By integrating these strategies students can enhance their study sessions; manage stress levels effectively and develop an all-round approach to learning.
Conclusion
As a student, managing stress levels is one of the most effective ways to succeed while in school, students ought to be able to avoid any form of mental hindrances and prioritize self-care when it comes to stress.
By obeying these stress management strategies, students can improve their results while also ensuring that they handle everything college throws at them better.
Taking breaks from school pressures even if it’s for a few hours, staying organized all around and asking for help when needed are some ways to de-stress as they create a balanced and enjoyable college experience.
[1] https://www.affordablecollegesonline.org/balancing-student-stress/
[2] https://www.stress.org/stress-an-epidemic-among-college-students
[3] Acharya L, Jin L, Collins W. College life is stressful today – Emerging stressors and depressive symptoms in college students. J Am Coll Health. 2018;66(7):655-664. doi:10.1080/07448481.2018.1451869
[4] https://www.apa.org/news/press/releases/stress/2013/sleep#:~:text=When%20they%20do%20not%20get,do%20not%20get%20enough%20sleep.
[5] https://thecurrentmsu.com/2020/07/17/time-management-for-college-students/
