Stress levels in college students may be on the rise, but there are many ways to combat it. Get helpful 7 Tips : Students Guide to Managing Stress in College.
- Common among students, stress can cause adverse mental and physical side effects.
- Stress has many identifiable symptoms that can affect academic performance.
- Many colleges provide students with online and in-person mental health resources.
Stress is just one of the many hurdles college students face. According to the American Institute of Stress, 4 in 5 college students experience frequent stress. Unchecked stress can lead to physical side effects like trouble concentrating, irritability, a lack of energy, appetite changes, a weakened immune system, and trouble sleeping.
To address this issue, many colleges provide ample resources and opportunities for students to deal with stress positively. Keep reading to learn more about the different types of stress and solutions for managing it.
How to Manage Stress by Student in College : 7 Tips
Figuring out what situations might cause stress is only half the battle for college students. Fortunately, there are several tricks you can use to help you avoid getting stressed out, reduce how much stress you feel, and improve your ability to cope with and ultimately eliminate stress.
1. Get Enough ‘Sleep’
Getting more rest can significantly decrease cortisol levels and restore balance to the body’s systems. In a preventative step, try to get between 7 to 8 hours of sleep a night to avoid the rise in hormone levels altogether, and reduce existing feelings of stress and anxiety.
Students should get the proper amount of sleep at night to help stay focused, improve concentration, and improve academic performance.
While students with poor sleep quality experienced higher stress levels, the level of stress-weigh as much as 84%. Students with poor sleep quality are 4.7 times higher risk of experiencing moderate to severe levels of stress compared to students who have a good sleep quality.
What’s more, students who sleep well are less likely to get sick, have better memory recall, and enjoy a clearer mind.
2. ‘Eat’ Well
A balanced diet can support a healthy immune system and the repair of damaged cells. It provides the extra energy needed to cope with stressful events. Together with exercise, eating a healthy diet in the right proportions can also help you lose weight, lower your cholesterol levels and blood pressure and decrease your risk of type 2 diabetes.
Healthy students are better learners. Research shows that eating habits and healthy behaviours are connected to academic achievement
The 10 Best Foods to help Fight Stress :
- Herbal Tea Helps Promote Feelings of Warmth and Calmness
- Dark Chocolate Offers an Antioxidant-Rich Indulgence
- Whole Grains Provide a Mood-Boosting Way to Carbo-Load
- Avocados Offer Stress-Busting Omega-3 Fatty Acids
- Fish Can Boost Your Heart Health While Fending Off Stress
- Warm Milk Can Help You Get a Good Night’s Sleep, Aiding Stress Management
- Nuts Are a Great Stress-Busting Snack and They’re High in Healthy Fat
- Citrus Fruits and Strawberries Contain Vitamin C, Which Help Fight Stress
- Probiotics Can Create a Healthy Gut Microbiota, Helping You Manage Stress
- Foods High in Fiber May Reduce Stress and Anxiety
3. ‘Exercise’ Regularly
Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming.
Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.
Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity — as little as 10 to 15 minutes at a time — may make a difference.
Among some of its additional benefits, exercise can help:
- strengthen your muscles and bones
- strengthen your immunity, which can decrease your risk of illness and infection
- lower your blood pressure.
- boost levels of good cholesterol in your blood
- improve your blood circulation
- improve your ability to control weight
- help you sleep better at night
- boost your energy
- improve your self-image
4. Don’t Rely on ‘Stimulants’
Drinking coffee and energy drinks to fuel your late-night study sessions will inevitably lead to a crash later on. These stimulants boost cortisol levels in the body, increasing the physical effects of stress.
Stimulants stimulate the sympathetic nervous system and increase heart rate, blood pressure, and respiration (dilation of the bronchioles in the lungs). They can cause a dangerously high body temperature, especially if paired with physical exertion.
5. Set Realistic ‘Expectations’
The academic expectation of stress is a kind of subjective stress that a student may experience when they cannot cope/deal with the demands or expectations in a given situation. We assume that mental pressure can influence both the self-efficacy and depression of students.
Consistently having too much on your plate can lead to a lot of stress. Try to manage your workload by setting realistic expectations and picking a class schedule that gives you plenty of time to study and relax.
Communication with professors is key — if you’re swamped with work, you might be able to get an extension on an assignment by simply asking and explaining your situation.
As you can see, goal-setting creates a structure that allows you to visualize your success and mitigate stress. By laying out the blueprints for your future, you allow yourself tighter control and thus eliminate stress throughout your conquest.
What are good expectations for students?
- Respect yourself, the teacher & others.
- Put forth your best effort at all times.
- Be prepared for class each day.
- Come prepared with all materials necessary.
- Follow directions when given.
- Pay attention, participate and ask questions.
- Preserve a positive learning environment.
- Take responsibility for your actions.
6. Avoid ‘Procrastinating’
A procrastinator is someone who repeatedly and unnecessarily postpones decisions or actions. For example, if a person repeatedly delays working on assignments until right before their deadline for no reason, even though they know that it would be better for them to start earlier, that person is a procrastinator.
Procrastination might feel good in the moment, but it often leads to stress. By managing your time wisely, you can avoid spending all night catching up on coursework. Additionally, habitual procrastination may be a sign of ADHD or anxiety.
Tips to Avoid Procrastination
- Admit that you’re procrastinating.
- Pick a good study location.
- Eliminate distractions.
- Set Goals You can Reach.
- Work with a study group.
- Reward yourself.
- Take a break.
- Hold Yourself Accountable.
7. Identify a ‘Stress Outlet’
Stress can never be completely avoided; however, finding a healthy way to reduce stress can go a long way toward keeping it from overwhelming you. Common stress outlets include exercise, spending time with friends and family, and getting massages.
You can also try relaxation techniques such as deep abdominal breathing, concentrating on a soothing word (like “peace” or “calm”), doing yoga or tai chi, and visualizing tranquil scenes.
Best examples of Stress Outlet :
- Be active.
- Take control.
- Connect with people.
- Have some “me time”
- Challenge yourself.
- Avoid unhealthy habits.
- Help other people.
- Work smarter, not harder.