Students in college are under an enormous amount of pressure. The academic strain of a full course-load, combined with whatever other responsibilities (work, family, social involvement) a student might have can definitely take their toll. When stress reaches a level where it becomes overwhelming it can have a negative impact on student’s academic performance, health and quality of life. Stress management is a key component to a happy and successful college experience.
Once a year, in the UK, in November the International Stress Management Association UK (ISMA) hosts National Stress Awareness Day. This year NSAD is Wednesday, November 2nd. In a press release available on their website, the ISMA notes that National Stress Awareness Day is “a key moment in the year for the stress management profession” and “an opportunity for corporate business to raise awareness about the prevention and management of stress” (2016).* The ISMA also released a list of their top 10 key steps to stress-free living as part of their effort to raise awareness. In the United States National Stress Awareness Day is observed annually on April 16th, the day Federal Income taxes are due.
In honor of the UK’s National Stress Awareness Day, I felt compelled to offer fellow college students some ideas for how to relax and handle the various pressures in their lives. As a student (and full time mom) living with an anxiety disorder I am passionate about advocating for mental health awareness and have spent a great deal of time researching and practicing an assortment of techniques and strategies for managing stress.
Here are 12 Tips for Managing Stress in College:
12. Get Organized
One of the biggest sources of stress in life is disorder. Whether it is less than stellar time-management skills or a cluttered work area, clearing out the chaos in your life can go a long way in reducing stress. Get a planner or a pocket calendar and make out a schedule that accounts for all of your appointments and important dates. Organize your desk and create a filing system that makes it easy for you to find what you need, when you need it. Clean up your living space and develop good habits for maintaining order in your academic, professional and personal life.
11. Cut out Caffeine
Cutting out, or reducing your intake of caffeine may sound difficult when you have a zillion things to get done, but doing so is a significant step in reducing stress. Stimulants like caffeine influence the body’s biochemistry and result in an elevated physical stress response.
10. Don’t Procrastinate
Procrastination can have a negative influence on many aspects of your life including the quality of your work, the quality of sleep, and your mood. Putting off assignments or responsibilities until the last minute often generates more stress than making a genuine effort to complete them on time. Delaying the completion of tasks leads to a back-log of work and can result in feeling overloaded and scrambling to make deadlines. Be aware of due dates and mindful of your schedule and do your best to work in a way that gives you ample time to get everything done without pulling an all-nighter or making excuses.
9. Listen to music
Research proves that there are multiple ways music can aid in stress relief. The list includes improving focus and memory, promoting relaxation by triggering biochemical stress reducers, and even assisting in treating stress associated with medical procedures. Some prefer to listen to classical music during work or study sessions, while others suggest choosing the music you enjoy. You can experiment to find out what works best for you. Try putting on your music softly in the background while you work, study or just relax (or use headphones if you are in a public place) and be aware of the changes in your body, your state of mind and how efficiently you work.
8. Read
For pleasure. I know, I know, you have plenty of reading assigned to you for class and the last thing you want to do is take on more. As a bibliophile, a student of literature and a writer I must urge you to reconsider. I am not talking about burning out your eyes on chapter after chapter of your overpriced textbooks, instead I suggest finding something that interests you and preferably that is light and easy to read. Fantasy, Romance and Science fiction are excellent for distractibon from the mundane with the ability to transport you to another time and place, while biographies, historical fiction and news papers or magazines covering human interest topics or current events can help you feel connected to the outside world when you are buried under your workload. Grab something you’ve been dying to read, find a quiet place to relax and get lost in the written word.
7. Excercise
Regular physical activity is an essential part of over-all good health, and important in stress prevention. Exercise also has immediate benefits in stress relief as it facilitates the release of endorphins, flooding the brain with feel good chemicals and reducing tension. You don’t need to be a fitness junkie or even have a gym membership to reap the rewards of getting physical. There are tons of workouts you can do with very little space and no equipment (click here to see my list of the top 5 work-outs on YouTube you can do in your dorm), you can take a walk, go for a jog, or put on your favorite jams and have a dance party just to list a few ideas.
6. Get Enough Sleep
Poor sleep habits and not getting enough rest can have serious effects on physical and mental health. The amount of sleep required each night to function effectively varies by the individual, but is important to make sure you are getting an appropriate amount of sleep for YOU in order to keep your stess levels manageable. Inadequate amounts of sleep can reduce your ability to focus, think clearly and make logical judgments by as much as fifty percent, according to some studies. Setting and sticking to a regular sleep schedule is especially important during periods of high stress and is a key component of living a healthy and relaxed life.
5. Eat a Balanced Diet
Again, your over all health largely impacts how you cope with stress. Eating a well balanced diet and avoiding processed foods or snacks high in fats and sugars will benefit your general wellness and will provide you with the fuel your body needs to keep up with the responsibilities of school, work and life.
4. Get Creative
There are tons of creative outlets for tension that you can incorporate into your personal plan for managing stress. Keeping a journal, writing poetry and blogging are all great ways to “write it out” or vent your frustrations. Start an art project like a painting or a sculpture if the muse calls to you. If you play an instrument write a song or try your hand at sewing if you are a fashionista. You can even make crafts to sell on sites like Etsy and earn a little cash. Channeling your energy into a creative project can majorly reduce stress and increase motivation.
3. Take a Deep Breath
Deep breathing is a scientifically proven and time-tested strategy for combating stress and anxiety. Often used by public speakers, deep breathing exercises have a calming effect on both the mind and body. Deep breathing for stress reduction can be as simple as sitting comfortably with your back straight, inhaling deeply through the nose and holding for 3 seconds and then slowly releasing the breath through your mouth. Often combined with stretching and Yoga, deep breathing is one of the most instantly effective and popular strategies for managing stress across the globe.
2. Have Some Fun
Despite the busy lives of college students and the enormous responsibility that comes with the commitment to getting an education, it is important to make time for the things that you enjoy. Stepping away from the stressors in your life and having a little fun will make you a better student and a happier, healthier person. Whether it is a Saturday night Netflix binge with your crush, a pick-up game, a hike in the woods or a night out dancing, spending time doing what you love will allow you to unwind and cope with stressful situations when they arise.
1. Reach Out for Support
Sometimes we all need a little help, or just someone to talk to. When you feel buried beneath the weight of stress you should consider reaching out for support. If you have a friend, relative or classmate you feel comfortable talking to send them a text or email or simply give them a call and let them know what is going on. Sometimes simply venting or getting the advice of someone you trust can boost your confidence and take some of the pressure off. You can also reach out to your professors, instructors or the advisers and counselors at your school for support and tips on how to reduce stress and find balance.
If you have any tips or comments on the stresses of being a student in College and how to cope please share in the comment section below!
No matter what your parents may have said about body art growing up, most people reach adulthood knowing the truth, tattoos are cool. They can be a very strong form of self expression, one more powerful than simply slapping on a pin or walking around with a vague slogan on your jacket. They can also just be pretty cute or just plain awesome. Some people just pick something they think is neat and get it done, while others toss and turn for months trying to decide on the perfect design. Hopefully in the end, you wind up with something you’re happy with, even proud of. But some people don’t get quite what they asked for, or realize too late that maybe they should have just gone with a flower or a bird. Here are some of those people.
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