Stress Management Techniques For Students: How To Decrease Stress Levels
For many students, going to college can be synonymous with experiencing high levels of stress. While a certain level of stress may be unavoidable during college (and could even be beneficial), experiencing chronic stress is generally not desirable or healthy. There are various techniques college students can employ and resources with which they can connect to reduce their stress levels.
Learning to manage stress effectively can help students not only survive but thrive in their academic and personal lives. Simple techniques like time management and self-care may reduce stress levels. In many cases, students may also benefit from the support of family members, friends, or a mental health professional.
Why students might experience stress
Every student may experience stress in different ways, with some days or months being more stressful than others, such as finals week. High school and college students may experience stress due to various factors, such as academic pressure and family expectations.
Academic pressure
Students often face high expectations to perform well in exams, complete homework, and maintain good grades. Academic pressure can often lead to anxiety, especially during exam periods. Stressed students might experience muscle tension and changes in sleep due to constant worries about their academic performance. College students may also have the added pressure of maintaining scholarships or meeting graduation requirements, potentially further worsening stress levels.
Extracurricular commitments
Students may be involved in extracurricular activities, such as sports, music, clubs, and volunteer work. While these activities can be enjoyable and rewarding, they can also contribute to a packed schedule, often leaving little time for relaxation and rest.
Balancing schoolwork with these commitments can be challenging and may lead to physical and mental exhaustion after a busy day. In addition, the pressure to perform well in extracurricular activities may contribute to stress as students strive to meet expectations from coaches, teammates, and peers.
Financial concerns
Financial concerns can be another common source of stress. The financial burden of school can be particularly challenging for college students, who may need to balance part-time jobs with their studies. Financial stress can distract students from their academic responsibilities. In some cases, students might even consider dropping out of school.
Relationship conflicts
Relationships with friends, family, or romantic partners may become strained, as students may be too busy with school-related projects to spend time with their loved ones. Disagreements, misunderstandings, and breakups can affect mental health and academic performance. These conflicts might lead to a sense of loneliness, sadness, or anger. Relationship conflicts can also distract students from their studies and make it difficult to focus on schoolwork.
Family expectations
Parents and family members often have high hopes for a student's academic success and future career. The pressure to meet family expectations can be stressful and may lead to a sense of guilt if the student believes they are not meeting their family's expectations. This can result in strained family relationships and increased stress levels.
Health problems
Conditions like chronic illnesses can present barriers to keeping up with academic and extracurricular demands. Frequent doctor’s visits, medication management, and the physical symptoms of health conditions can disrupt a student's daily routine. Mental health challenges, like anxiety and depression, can also affect concentration and motivation.
Peer pressure or bullying
The desire to fit in with peers or avoid harassment can lead to an elevated stress response and isolation. Students might be pressured to engage in uncomfortable activities or change their behavior to fit in. Bullying, whether physical or emotional, can have severe effects on a student's mental health, such as a sense of worthlessness, depression, and even physical symptoms like headaches or stomachaches.
Impacts of chronic stress
Chronic stress can lead to a range of complications, including headaches, fatigue, gastrointestinal problems, difficulties with concentration, memory issues, and a heightened risk of developing certain mental health conditions.
Mental health disorders related to student stress: Anxiety and depression
Anxiety and depression tend to be particularly common in college students. Learn more about each of these mental health conditions below.
The relationship between anxiety and stress levels
Acutely stressful situations, like a class presentation or a breakup with a romantic partner, can lead to symptoms of anxiety. While anxiety can be a normal and expected emotion in some situations, when it becomes a near-constant sense of worry and dread, it may constitute a mental health disorder. The connection between anxiety disorders and stress can lead to a vicious cycle in which stress leads to anxiety symptoms, and these anxiety symptoms heighten a person’s stress levels.
Depression in college students
Believing you are not living up to other people’s expectations or failing to succeed in the way you had planned to in college, along with experiencing isolation from friends and family, can contribute to the development of depressive symptoms.
Depression can lead to a persistent low mood, changes in eating and sleeping patterns, a sense of hopelessness, a loss of interest in previously enjoyed activities, and difficulty with overall function.
Depression and anxiety can also co-occur, with untreated anxiety often being a risk factor for developing depression.
Ways students can manage stress
Managing stress can be important for students to maintain their physical and mental health. Students may find that they can cope with stress in different ways. Below are some strategies to improve stress management for students.
Exercise regularly
Regular physical activity may manage stress levels and improve mood. Jogging, swimming, or even walking can boost endorphins, the body's natural stress relievers. Students may want to aim for at least 30 minutes of moderate exercise most days of the week. It doesn't have to be intense; even a brisk walk can be beneficial.
Practice mindfulness or meditation
Mindfulness and meditation usually involve focusing on the present moment and letting go of any tension or stress the body is experiencing. Mindfulness can be practiced through activities like deep breathing exercises, progressive muscle relaxation, or simply taking a moment to observe one's surroundings.
Meditation can be done for as little as five minutes a day. Many apps and online resources can guide users through the process. Practicing mindfulness and meditation regularly may lower stress levels and improve overall mental health.
Get enough sleep
Getting enough sleep can be a key part of stress management. Lack of sleep can increase stress levels and decrease the ability to focus or think critically. Students are recommended to get between seven and nine hours of sleep each night. Good sleep hygiene practices, such as sticking to a regular sleep schedule, avoiding caffeine before bedtime, and cultivating a restful environment, may improve sleep quality.
Stay organized with a planner or calendar
Using a planner or calendar to track assignments, exams, and other responsibilities can help students manage their time more effectively. This may reduce the need for last-minute studying and prevent the stress of forgetting important deadlines.
Color-coding different subjects or tasks and breaking larger projects into smaller, more manageable steps can also be helpful. Being organized may allow students to plan their time wisely and relieve any stress associated with a heavy workload.
Take breaks during study sessions
Taking regular breaks during study sessions can be important to prevent burnout. Short breaks can refresh the mind and improve productivity. Techniques like the Pomodoro Technique, where students work for 25 minutes and then take a five-minute break, can be effective. Breaks can include activities like stretching, eating a nutritious snack, taking a short walk, or simply relaxing.
Connect with friends and family
Talking to someone about any concerns or simply spending time with loved ones may improve mood and reduce school-related anxiety. Joining group activities, clubs, or teams can also provide a sense of belonging and help students build a support system that can alleviate stress.
Set realistic goals and expectations
Unrealistic goals can lead to pressure and disappointment. Instead, students may want to set achievable, short-term goals that contribute to long-term objectives, breaking tasks into smaller steps and celebrating small accomplishments to improve confidence and motivation. This approach may help students manage stress by providing a clear, achievable path to success.
Spend time outdoors
Spending time outdoors may have a calming effect. Activities like hiking, playing sports, or even just walking in a park may reduce stress and improve mood. Time outdoors, especially in green spaces, can help students clear their minds and reduce stress responses.
Pursue hobbies or creative activities
Pursuing hobbies may be an enjoyable way to relieve stress. Activities like painting, playing an instrument, or crafting can provide a mental break from academic pressure. These activities generally allow students to express themselves and focus on something fun.
Seek professional help if needed
Sometimes, managing chronic stress requires professional help. It can be important for students to recognize when they need additional support. Schools often provide counseling and mental health resources at no cost to help manage stress and other mental health concerns. For example, many schools offer resources like counseling centers and mental health hotlines.
Building resilience
Resilience is defined by the American Psychological Association as “the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.”
Higher levels of resilience are often associated with an increased ability to navigate stressful situations without them leaving a lasting impact on one’s mental health.
Resilience can be built by adopting what’s commonly known as a “growth mindset,” in which challenges are not seen as obstacles but rather as opportunities for personal development. Resilience can also arise from a sense of purpose, self-efficacy, and high self-esteem, which can be boosted by engaging in self-care and spending time with your social support system.
Mental health resources for support for college students experiencing stress
If your stress levels are negatively impacting your mental health and you would like additional support, there are a number of mental health resources available for college students.
- Campus counseling centers: Many colleges and universities have college counseling centers. The counseling services at these centers are typically free or low-cost for students to access, and the professionals working there may be specifically trained in addressing mental health concerns common among college students.
- Online therapy: Accredited online therapy services like BetterHelp can provide access to lower-cost virtual therapy. Online therapy platforms can be especially helpful if your campus’s counseling center has long wait times.
- National organizations: Multiple national organizations focus on addressing mental health concerns and alleviating stress. One such organization is the National Alliance for Mental Illness (NAMI). NAMI often focuses specifically on issues impacting young people, including college students. In addition, many college and university campuses have student groups that function as local chapters, where you can connect with other college students who care about mental health concerns.
- Crisis helplines: If you need immediate support, the 988 National Suicide Prevention Lifeline is available.
Benefits of online therapy for students
One of the more common stressors in college can be a packed schedule with little wiggle room for additional commitments. If you seek mental health care at your university counseling center, you may be limited to attending appointments during its operating hours, which may not work for you. With online therapy, you can schedule appointments on your own time, including evenings and weekends, which may be more convenient.
Researchers have found that online therapy and in-person therapy tend to have similar impacts on mental health symptoms, including those related to stress. One 2020 study examined a group of participants with symptoms of depression and anxiety – two common mental health concerns among stressed-out students – and found that engaging in online therapy usually resulted in the same level of symptom reduction as attending in-person therapy.
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