Mental Physical & Emotional Signs Of Stress
The question is
What do you do when youre in class taking notes, and all of a sudden you feel your heart racing and sweat forming on your forehead?
What can you do about situations where you spent the last hour reading in the library and you dont remember any of it?
What if youre in the dining hall with your friends, someone asks you a question, and you dont hear them because youre thinking about the exam you have in the morning?
Im sure that these mental and physical symptoms sound familiar. You may have signs of emotional stress, as well.
Its clear that:
When stress starts to take over your college life, you need to know what to do.
You need techniques to bring yourself back to feeling in control. And as a busy student, ways to deal with stress that are both quick and easy are especially important.
In this post, Im going to share with you 4 super easy and quick ways to calm yourself down. Try them out and see what works for you in different situations.
Things That Can Help With Stress
Short periods of stress are normal and can often be resolved by something as simple as completing a task which cuts down your workload, or by talking to others and taking time to relax.
It might also help to:
- Work out what it is that’s making you feel stressed. For example, is it exams, money or relationship problems? See if you can change your circumstances to ease the pressure you’re under.
- Try to have a healthy lifestyle. Eat well, get enough sleep, be physically active , cut down on alcohol, and take time to relax as well as working and studying.
- Avoid drugs, including lots of caffeine – this can have a negative impact on your stress levels and wellbeing.
- Try not to worry about the future or compare yourself with others.
- Try relaxation and breathing exercises.
- Try to plan your time to help you keep track of your work. Break it down into manageable chunks so you can keep up with deadlines.
- Try talking to a friend, tutor or someone in your family about your stress.
- Read about how to cope with the stress of exams.
Useful Tips To Manage Your Kid’s School Stress
With kids, things are always complicated. They can’t describe their issues like adults and often take a defensive route to tackle their issues. As a parent, it’s your responsibility to spot any persisting issues with your little champ and take immediate action.
Here are some helpful tips to help manage your child’s school stress.
Read Also: How To Not Stress About Money
Practice Deep Belly Breathing
You can practice deep breathing between classes, at lunch, or before and after school.
Number Three: Take A Break
Do you sometimes find yourself sitting in the library for hours feeling stressed because youre not getting enough done?
Thats a common feeling among college students.
You may think that the best way to prepare for an exam or to write a paper is to sit in one place for hours until you finish. But thats actually not true.
Studies show that taking regular breaks and even changing your environment will increase your productivity.
Leave the library, take a walk, and go get some fresh air! Grab a healthy snack, and talk to a friend. Take your books and find another spot to work.
Learning how to deal with the stress of school doesnt need to be complicated. Youll see that a break and/or a change in scenery will refresh you, and youll be more focused and less stressed.
You may have heard of mindfulness-based stress reduction, but what is mindfulness?
Its simply bringing your attention to whats happening in the present moment.
When youre stressed youre usually worried about what you need to do in the future. You arent being present.
To break that kind of stress:
Make yourself pay attention to whats happening around you right now. You can use your senses to help you focus on the present.
Heres one method that works well:
1. First, look around and name 5 things that you see.
2. Second, touch and name 4 things you touched from where youre sitting or standing.
3. Third, listen and name 3 things that you hear.
4. Fourth, name 2 things that you smell.
Read Also: How To Get Rid Of Stress Fat Belly
What Are The Symptoms
The main symptom of test anxiety is an accelerated heart rate. However, there are additional physical, emotional, and behavioral symptoms that can occur. For instance, students may feel light-headed, have digestive problems and sweat profusely. It’s also common to become angry and scared and feel disappointed in yourself. All these symptoms make it impossible to concentrate.
Do Some Detective Work
Many teens with learning struggles dont even realize theyre feeling stress. Start a conversation, but keep your questions low-key. Taking a walk or going for a drive together is a good way to get conversation flowing. Mention youve noticed something has been bothering your child. Help to put a name on what it might be. Is all this talk about the SATs making you feel uneasy? Simply taking the time to talk about feelings can be a huge relief for your teen.
Don’t Miss: How To Lower Stress Levels
Five Ways To Manage Stress In College
Posted: August 21, 2018 | Southern Utah University | Read Time: 4 minutes
College requires significantly more effort from students than high school. Once you enter college, you will probably find that your fellow students are more motivated, your instructors are more demanding, the work is more difficult, and you are expected to be more independent. These higher academic standards and expectations are even more evident in graduate school. As a result of these new demands, it is common for college students to experience greater levels of stress related to academics.
Many students find that they need to develop new skills in order to balance academic demands with a healthy lifestyle. Fortunately, Southern Utah University offers many resources to help students develop these skills. Many students find that they can reduce their level of academic stress by improving skills such as time management, stress management, and relaxation.
Encourage Being A Friend And Making New Friends
- Some kids might worry about making new friends and fitting in.” Finding a safe, welcoming group is a great foundation for dealing with the ups and downs of school. Learn more about helping your kids make friends.
- Help your child understand that every part of building friendships is a skill, so the more they practice, the better they will get. Some of the skills may be: introducing yourself, showing interest in others comments, finding common ground from which to build upon, inviting people to do things, etc.
- One person’s “joke” can easily be another person’s hurt feelings. Coach children on considering how their words and actions could be interpreted by others. Set expectations early on for appropriate behavior, and listen to how they interact with their friends.
Recommended Reading: Can Stress Cause Your Period To Be Late
Tip#: Don’t Ignore The Problem
This is the most important thing to remember. If you see that your child is stressed out, don’t ignore it. Talk to them and find out what’s going on.
What to keep in mind: Don’t be afraid to ask your child about their mental health. They might not feel comfortable talking about it at first, but they will eventually open up.
Techniques For Dealing With Stress In High School
Stress is a fact of life for people of all ages. If youre a teenager, however, the experience of attending high school and preparing for college may expose you to a level of stress thats higher than any youve experienced before. Thats part of growing up and taking on new challenges, which is a necessary and beneficial process. In the moment, though, feeling the brunt of that stress can be quite difficult to handle.
However, the challenge is far from insurmountable. Many people have been through this stage of life before you, including those of us who now work at CollegeVine, and weve learned from the experience. Read on for some of our favorite strategies for managing your stress level, mitigating the negative effects of stress, and navigating high school in a way that will keep you healthy and happy as well as accomplished and successful.
Don’t Miss: How To Get Rid Of Cortisol Stress
Take Breaks When You Need Them
Pushing yourself too hard with your studies is a big contributor to stress and can lead to more serious conditions of anxiety and depression for students. It may feel like you need to spend every second studying, but you will learn the information better by taking small mental breaks in your studies. Go for a walk, get a coffee, or call a friend. Once you come back to your studies, you may be surprised by how much your brain has retained.
Tip#: Don’t Take Things Too Seriously
This is something you should keep in mind. When your child sees that you’re stressed out, it will only add to their own stress levels.
What to keep in mind: Try to relax and take things one step at a time. This will help you deal with the stress better and will show your child that it’s okay to do the same.
Read Also: How To Relax The Body From Stress
Planning For When You Are Unmotivated
Parents:Talk to teens about the fact that its a normal thing to feel unmotivated sometimes. There are strategies to confront that.
Damour says we tend to transmit the message that the ideal kid is the one who is psyched all the time about whatever we put in front of them and thats not how humans operate.
Parents can help their teens or children plan for when motivation is not there. Damour says if a kid is unmotivated, offer your company. Do email next to them and pay bills. Not being alone with difficult work goes surprisingly far, she says. Help them with the tips below.
Teens:Tricks to get you organized.
- Ordering work: Figure out how to order your work. Do you like to do what you like least first or last?
- The 25-5 method: Work hard for 25 minutes, then take a 5-minute break .
- The M& M method: Do five problems, then get two M& Ms. Five more problems, two more M& M’s, etc.
This is not stooping, Damour said. This is strategy. The kids for whom school feels most manageable are not the kids with the highest IQ. School is most manageable for the kids who have the best strategies for motivating themselves to do the work they don’t feel like doing. And we should just talk openly about that that is what academic success often requires.
Having strategies for getting work done reduces stress.
Get Outside And Get Moving
Getting outside, exercising, or participating in some other kind of physical activity can be a great distraction from stressful thoughts and tasks. Tiring yourself out physically can also help you to sleep better, and as well discuss in greater detail below, quality sleep is a valuable thing.
For some people, exercise feels good on a physical level, whether from endorphins or from the satisfaction of meeting a tough physical challenge. Others may find that physical activity helps ease the tension and other physical symptoms that can occur when theyre stressed.
You dont have to run a marathon or join a competitive sport to reap the benefits of physical activity. Taking a walk in the park, playing fetch with your dog, or even scrubbing the bathroom tile can be helpful as well. The best physical activity is one that you enjoy, that helps you feel better, and that youll be motivated to do consistently.
Everyone is different not everyone has the ability to undertake significant physical exertion, and some people just dont find it enjoyable. However, if youre struggling with stress management, its worth putting some work into finding a physical activity that suits you and giving it a try.
You May Like: What Can You Take For Stress Headaches
How To Handle The Stress Of School And Work
Going to school is stressful by itself, adding in the real world makes it even harder.
If youre one of the millions of college students who has to work while going to school you know it isnt easy, and sometimes it might feel like the stress of work and school is just too much!
Adding in the stress of life itself, juggling kids on top of work and school can seem impossible. Its important for students to find a way to cope so they can be successful in the real world and in the classroom.
According to a U.S. Census report, over 70 percent of college students work and go to school. That means most students have to worry about more than just their classes. Its not the end of the world, but some students might find the stress of dealing with both can feel overwhelming. Here are some ways to handle it when you feel like you have too much on your plate.
Look At The Data On What Leads To Adult Well
Parents: Economic and professional success do not equate to happiness. Parents tend to assume that it does and then reverse engineer from that point. They say, OK, they need to go to a good college. How do they do that? That depends on their grades and then that comes down to their being curious about what a kid gets on every quiz. That assumption that the goal to a childs long term well-being is the A on the test today is not supported by data, Damour says.
The data shows if you are poor, your well-being is low. But once you are comfortably above the poverty level, there is no additional benefit to well-being with the more income you have. We know exactly what is correlated with adult well-being: high-quality relationships, doing work you find meaningful, you feel like you are good at your job, and good physical health.
It turns out that the main factor in childhood and adolescence that is correlated with these terrific wellbeing outcomes is conscientiousness, being a kind, decent ethical person, being long on character. If you are a kind, decent and ethical, you tend to have good relationships, you tend to do meaningful work, you tend to be decent at your job and it can contribute to long term health.
So what does that mean for parents? Damour says model high standards for ethical behavior and hold kids to them. Live the values you say you believe in.
Recommended Reading: How Do I Get Rid Of Stress Acne
Practice Progressive Muscle Relaxation
Another great stress reliever that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation . This technique involves tensing and relaxing all muscles until the body is completely relaxed.
With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for deeper sleep, something students can always use, or even to relax and reverse test-induced panic before or during a test.
How Do You Do The Thing You Love
Whats your favorite thing to do? It can be playing video games, skateboarding, dance, or even a certain subject in school. Whatever you choose, its the thing you can happily do for hours without noticing the time fly by. You get better at it all the time, but practicing never feels like work. Heres the good news: improving at any skill requires the same steps: breaking things down, practicing small pieces, and being persistent without letting emotions get in the way. That means you already know how to work very successfully–and keep it stress-free. Take the way you work at the thing you love doing, and start working that way in the thing you hate doing. Pretty soon, the process will become painless, and your grades will start to soar!
Don’t Miss: How To Cure Chronic Stress Naturally
Be Clear About What You Expect
Some parents ask their kids to just do your best. This can sound overwhelming teens may think youre asking them to give 100 percent effort in everything, all the time. Communicate what you actually expect, and be as specific as possible. For example, imagine you want your teen to start being more responsible. Will your teen know exactly what more responsible looks like, or is it too abstract? You will need to explain, in concrete terms, what youre looking for. You can start by praising your teen for the kinds of things you want to see more of. Its hard to cross the finish line if you dont know where it is!
The Pros And Cons Of Stress
Stress is anything that alters your natural balance. When stress is present, your body and your mind must attend to it in order to return you to balance. Your body reacts to stress by releasing hormones that help you cope with the situation. That in turn takes energy away from the other functions of your brain, like concentrating, or taking action. There are two different sources of stress: external triggers, like getting a poor grade or breaking up with your girlfriend/boyfriend, and internal triggers, like placing high expectations on yourself.
Stress is a part of everyday life. There are many instances when stress can be helpful. A fire alarm is intended to cause the stress that alerts you to avoid danger. The stress created by a deadline to finish a paper can motivate you to finish the assignment on time. But when experienced in excess, stress has the opposite effect. It can harm our emotional and physical health, and limit our ability to function at home, in school, and within our relationships. But the good news is that, since we are responsible for bringing about much of our own stress, we can also do much to manage stress by learning and practicing specific stress-reduction strategies.
TheHuffington Post compiled 5 helpful ways to get you through college with less stress.
You May Like: Can Stress Cause Diarrhea In Dogs