Most students have to deal with a significant amount of stress. This can lead to serious consequences if not dealt with right. In this article, you’ll learn how to cope and manage it healthily.
Stress Causes and Dangers
According to the APA study, teens report having similar levels of stress to adults. College students face even more issues in this regard. They have to navigate a new environment and take on a lot of adult responsibilities.
The common causes of constant stress among college students are:
- Overloaded curriculum;
- A lot of assignments and homework;
- Social challenges like meeting new people and making friends;
- Internal and external expectations;
- Transition to living separately, managing finances or time;
- Pressure to be successful;
- The necessity to combine education with work;
- Financial problems;
- Romantic relationships;
- Family matters.
Although it is impossible to eliminate all the triggers, it is quite possible to manage the level of tension one deals with. For example, if the main cause is curriculum and homework, students can opt for professional help.
Academic writing platforms offer writing, editing, and proofreading services to all students in need. If you feel like you cannot complete an assignment on your own, you can decide, “I will ask experts to write my term paper for me this time.” Experienced authors can nail any type of paper in almost no time. Whether you need it polished or done from scratch, they are ready to assist. This helps reduce tension, get a long-awaited break, and keep up with the studies at the same time.
And it is also a good opportunity to get professional advice and collaborate with experts to develop one’s skills for the future. It is crucial to take breaks and relax because prolonged stress can be incredibly harmful to mental and physical health.
It can lead to:
- Academic burnout;
- Sleep problems and disorders;
- Anxiety;
- Depression;
- Chronic pain;
- Lower immunity;
- Substance misuse, etc.
To cope with it healthily, one needs to identify the main triggers and address them first. Also, it is important to incorporate stress-relieving techniques into your daily life.
7 Ways to Reduce Stress
Take Care of Yourself
It is easier said than done. Physical and mental health are interconnected, and when you do not take care of your body, it lowers your resilience.
Students need to establish a healthy regimen for themselves that includes a regular sleep schedule, proper nutrition, and regular exercise.
Sleep is essential, yet a lot of students tend to neglect it in favor of other responsibilities. Sleep deprivation is linked to worsening mood, worse learning abilities, lower grades, and a higher risk of academic failure. It can also lead to an increased risk of car accidents.
Physical exercise is one of the most effective ways to reduce stress. This has to do with cortisol and adrenaline levels you can manage with physical activity. Also, exercises release endorphins, which boosts mood and calms one down.
You do not have to devote a lot of time to it if you do not have any. But students can opt for a bike instead of the car or bus. They can walk to the classes or do some yoga at home.
Try Breathing Exercises
Breathing exercises are perfect to instantly calm down and beat the stress or anxiety response. Sometimes you only need 5 minutes to calm down and think clearly. This has to do with the exchange of oxygen and carbon dioxide in the body. And also it gives a necessary break for the nervous system.
Because such exercises offer immediate relief, they are perfect to use after classes or in the moment of acute stress. If you struggle with anxiety, they can also help to reduce symptoms. A lot of tutorials are available online for free. Students can also use apps for breathing and meditation, like Othership, Inscape, Breathwrk, or BreathIn.
When done regularly, such a technique can help resolve long-standing issues as well.
Use Visualization
This technique is also called guided imagery. It offers almost instant results and reduces tension. The goal here is to detach from the triggers for a couple of minutes, breath, and relax. This calms down the body’s response to cortisol and adrenaline.
And it doesn’t require much to start. Students can find a quiet place, relax their bodies, and close their eyes. Then you can imagine a peaceful and safe place in detail. It can be a field with a lot of greenery and light wind. Or it can be seaside with salty air around. Focus on details that evoke positive feelings and emotions. Try to make it vivid. Some apps can assist with that, such as Creative Space, Simply Being, or Guided Imagery.
Practice PMR
PMR stands for Progressive Muscle Relaxation. Students can use it before important exams or when they cannot sleep. The idea is to relax muscles that are automatically tensed when you are dealing with a lot of inner tension.
The technique is based on tensing and relaxing every muscle consciously. You need to do it until you feel that your whole body is relaxed. This can be difficult at first, but with practice, you’ll learn to calm down in minutes.
This is a very effective method that ensures tension reduction whenever you need it.
Turn the Music On
Music is one of the powerful ways to calm down and feel better. It has several cognitive benefits as well. It can be stimulating or relaxing, based on what you need right now and the type of tunes you turn on.
For example, upbeat songs can improve processing speed and memory. This can put you in a working mood and help you focus. Relaxing music assists in calming down and reducing tension. For some, it can help them fall asleep faster.
If you love music, you can try different genres in various situations and find those that work for your best.
Pick on a New Hobby
This works on two levels. First of all, it gives you something to take a break for. And taking breaks is essential to rest and recover. Secondly, hobbies that include doing something with your hands can significantly reduce tension.
You can choose whatever you like or try something new. Some of the effective options are:
- Reading;
- Gardening;
- Knitting;
- Puzzles;
- Baking;
- Painting and drawing;
- Photography;
- Various DIYs and crafts;
- Scrapbooking, etc.
You can also join a college club for one of them to meet new friends and like-minded people.
Build Support Network
Sometimes venting out is exactly what you need in a moment. Having a support group is crucial for any person. This is a group of friends or relatives you can talk to and confide in without being judged. They can offer advice, support, or a friendly shoulder to lean on.
When you are not alone, it is much easier to deal with all types of difficult situations.
In Summary
Students need to learn how to manage stress to live a healthy and fulfilling life. It starts with the identification of causes and goes to practical techniques one can try. It is essential to be mindful, take care of yourself, and take time to relax and unwind.
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