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 , doing yoga or tai chi, and visualizing tranquil scenes.
Keys To Relieving Student Stress
I had church last night after soccer and then had homework in three classes. I got some of it done for my other classes, but not this one. My Mom made me go to bed at midnight before I was able to finish my essay.
It wasnt the first time this particular 8th grade student came to me overwhelmed with trying to juggle everything in his life. We met at least once a week to come up with ideas to help him keep his straight-A average, continue being a star player on his soccer team, and enjoy some family time each day without having a meltdown. It was quite hard to keep his stress levels down so he did breathing exercises down and took a matcha supplement that would help with stress relief. I worked with him for two years to develop strategies to manage it all fortunately, those rough couple years in middle school set him up for success in high school.
Create A Good Study Environment
Creating a soothing environment can reduce stress and help you learn.
Consider what would make a good study environment for you. Each individual is different, so what works for someone else might be less than ideal for you.
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Get Your Study Snacks Right
Studies have proven without a doubt that certain foods can help relieve stress and anxiety. If you are feeling overwhelmed while staring at your revision notes, consuming food and drinks that are high in sugar or caffeine will only heighten your stress. Instead, make sure you are putting healthy food into your body, which will help you stay calm and hopefully boost your brainpower, too. Some of the best mood-boosting snacks include blueberries, dark chocolate and pistachio nuts. Pumpkin and sunflower seeds contain high levels of magnesium, which is known to regulate emotions. Of course eating too much of anything will make you feel lethargic and off-form so eat in moderation. Those who drink black and green tea have also been shown to produce lower levels of the stress hormone cortisol after performing a stressful task, so put the kettle on when it all gets too much!
If youre interested on some great tips to eat healthily on a budget, check out our blog post on the topic!
Now your studying is optimal and stress free, you just need these expert tips on how to succeed in the exam itself:
Consequences Of Not Addressing Stress
When the body goes into a stress response, it can enter flight, fright, or freeze mode, which can do damage if it becomes constant.
A 2014 analysis found that experiences of academic stress can predict chronic stress in the future.
Academic performance can also be influenced. In a large 2019 survey of nearly 68,000 college students, 34% reported that academic stress resulted in an incomplete or dropped course, or a lower grade.
Rest assured, you can get help to complete your objectives and manage stress with the mobile resources above and the stress management tips below.
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How Stress Positively Affects Students
Its not all bad. A little stress can actually help students perform a little better. The key word there is little.
When you are stressed out, your body releases chemicals to your brain in an attempt to help it focus, and pushes adrenaline into the bloodstream so as to heighten your senses. In turn, your heightened senses help you hone in and focus on the task at hand. So a little stress can be helpful for students, but for a very short time.
But heres the bad side. Over time, the tension increases, compelling you to put more effort into successfully relieving causes of stress. Then your brain fights against itself instead of working on a task.
Stress Disorders: Extreme Stress Anxiety And Depression
Weve talked about how stress can be healthy for some people some of the time. However, there are also many ways for stress to manifest in unhealthy disorders. Being aware of the potential stress disorders can help you spot the difference between instances of healthy stress and dangerous stress-related conditions.
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Panic Attacks And Disorders
Unlike an anxiety disorder, which is often triggered by a certain event or activity, panic attacks have no underlying trigger, making them difficult to predict. Panic attacks can come on suddenly, causing a feeling of terror, chest pain, dizziness, and nausea. For students who have panic attacks, help from a medical professional may be necessary to continue functioning well at school.
Simple Ways To Relieve Stress And Anxiety
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Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.
Here are 16 simple ways to relieve stress and anxiety.
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.
The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who dont exercise .
There are a few reasons behind this:
- Stress hormones: Exercise lowers your bodys stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
- Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.
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Exercise Yoga And Physical Activities
Similar to K-8 students, high school students can enjoy the stress-relieving benefits of exercise and physical activities. For high schoolers, that could be establishing a regular exercise routine, such as daily jogs or walks, working out in a gym or joining a team sport. Yoga, too, can be beneficial to high schoolers in reducing stress. The Mayo Clinic recommends finding a qualified instructor and choosing a class at an appropriate experience level.
Manage Your Time In A Way That Works For You
Everyones relationship to time is different based on your immediate support needs and goals. Time management options can include:
- Installing apps like the Pomodoro technique, to help you break up tasks into 25-minute increments. You can try it here.
- Hiring a time management coach if you have the resources to do so.
- Getting targeted mental health support from a school counselor, therapist, or life coach to help unpack the emotions around studying and completing tasks.
If you manage a condition such as ADHD, you might consider these productivity study tips that could apply to all students or professionals:
- Time boxing devotes a set amount of time to each endeavor. Time boxing may help you chip away at a task over time, with small steps that provide value along the way, before moving on to the next time-boxed task.
- Time blocking is exactly what it sounds like blocking out time on your calendar to work on elements of a larger project.
- Task batching and day theming are so named as they help support productivity by creating an assembly line so-to-speak of predictable segments for your similar efforts.
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Students: 10 Ways To Beat Stress
Young people should have everything to be happy about, but as the generation with the least responsibility we actually experience the most stress. A 2013 survey by the Nightline Association found that 65% of students feel stressed.
Students juggle part time jobs with university, worry about assignments and stress about the future and how to make the next step. Trying to manage all these things at once can leave you feeling overwhelmed.
As a student, every spare minute seems to be filled with worrying you feel like you have to achieve something and make plans for your future. Instead of relaxing in the holidays, you’re planning an internship to add to your CV, or working to earn some well-needed extra cash.
If you’re not careful, working too hard and worrying too much can lead to “burnout” when everything seems bleak and you have nothing left to give.
It might not seem like it when you’re feeling down, but living a more stress free life is possible. There are some really easy ways to beat stress effectively. Here are some that I have encountered as a student:
The College Student’s Guide To Stress Management
Todays college students are feeling the strain of our busy modern world. In fact, 45% of college students said they experience “more than average stress,” and 87% said they felt overwhelmed by all they had to do at least once in the previous year, according to the American College Health Association-2018 National College Health Assessment.
The effects of stress are, well, stressful themselves. Upset stomach, headaches, exhaustion, and difficulty sleeping are common effects of stress, Mayo Clinic reports, as are irritability, restlessness, and depression. Some people turn to drugs, alcohol, tobacco, and food to deal with stress, but overindulging in these things leads right back toyou guessed itmore stress.
We know that trying to juggle college with the demands of family, work, and life can get a little crazy. This infographic showcases some stress management strategies for college students. Take a deep breath and enjoy.
The College Student’s Guide to Stress Management Content
Take an already-busy life that may include work and family obligations, add college classes and studying, sprinkle in exams, budgeting, and other interests, and then try to have a social life on top of it all…However, it’s not all bleak. Let’s look at some ways college students can alleviate stress, succeed in college, and live healthy, balanced lives.
Have an Outlet
Build a Support System
Make a Plan
If Stress Gets Too High
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Having A Healthy Support System Is Essential To Mental Health
A strong social support system in close friends and family has far-reaching benefits. Your network can play an important role during stressful times. On the other hand, isolation can cause more poor lifestyle choices and increase blood pressure. It also promotes a poor ability to cope with stress. Social support can mitigate vulnerabilities and improve resilience to stress.
As a busy nurse, it’s essential to maintain your social network. Schedule times to regularly check in with your close friends and family. While digital communication is a quick way to schedule a coffee or phone conversation, it is not a substitute for face-to-face interaction. If you don’t currently have a strong support network, consider looking for friends through volunteer opportunities, religious organizations like church or temple, taking a class, or joining a gym.
Maintain A Routine To Alleviate Anxiety
People are creatures of habit. Developing a routine raises the potential you’ll successfully use strategies to promote your health and wellness. Routines keep you organized, structured, and can improve your health. This is especially important during stressful times. Even if you don’t typically thrive on a strict routine, it can give you a sense of control, improve your focus, and increase productivity.
A routine helps you to cope with change and stress like balancing work and school as a nurse. It takes approximately 21 days to form a new habit or routine. If you set a schedule and stick with it for three weeks, you’ll slowly see a reduction in anxiety and burnout.
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How To Reduce Student Stress In The Classroom
Classrooms can be stressful for students and teachers, especially now during these difficult times. Over stimulating environments or unrealistic academic expectations are two examples of what can make stress levels start to rise. Not to mention, the fear of illness right now or difficulties at home for students and staff. Here are 5 suggestions on how to reduce student stress in the classroom.
Get The Help You Need To Manage School Stress
Remember that we have to take care of ourselves and protect our mental health if we want to be able to focus and work effectively. Balance is key, and sometimes this may mean saying no to extracurricular activities so we can have enough time to work, recharge, sleep, and maintain our support network .
Counselors at your health or counseling center are trained to help students like you find balance and coping skills. They want you to succeed at school and theyre there to support your journey in doing that. Reach out and learn more about the services offered on your campus. And, as always, JED has additional resources that can also help you manage school stress so you can enjoy your college experience to its fullest.
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Breathe And Stretch As You Study
Breathing techniques are one of the quickest and easiest ways to relieve tension in the body and calm the mind. By taking deliberately deep, slow breaths the body undergoes a relaxation response: the heart rate slows, muscles relax and blood pressure drops. Try five minutes of abdominal breathing or 7:7:7 breathing: breathe in for a count of seven, hold your breath for seven seconds, breath out for seven seconds.
Stretching the body will also help relieve muscle tension, increase circulation and focus your brain. Enrol in a gentle yoga class for a guided stretching session, then practise the techniques at home. Its important to take a break from sitting at your desk. Not only will it keep you relaxed and alert, itll help you sleep better, too all of which leads to more effective studying and exam performance. You can even get apps on your phone with exercise and stretching routines.
How To Get Help With Stress Depression Or Anxiety
If youre suffering from stress, depression, or anxiety, your first stop should be to see a medical professional or mental health professional to help you understand what youre facing and the options available to treat it. Even if you believe that your issues with stress arent as serious as those other people face, a mental health professional can still give you resources and techniques for managing stress and organizing yourself and your school activities.
- Mental health resources and services provided by your school
- Community leaders such as church leaders or teachers
- Friends a family who can support you and help you manage your stress
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Benefits Of Having Dogs On Campus
All of these universities offer rooms with puppies as alternative options for stress relief. According to them, students who participate in the program not only have lower stress levels, but their moods improve overall. With improved mood and concentration levels due to such programs, students have also seen better exam results.
The programs provide students with all the benefits of interacting with a dog without caring for a pet, adding more stress.
That said, not only do students have the benefit of reduced stress levels, but universities that bring in dogs from local therapy training programs provide the additional training that helps dogs pass their certifications.
Ensure That Teachers And Student Have Internet Access
In a recent post on the best ways to make sure your students show up for online learning, we mentioned how many schools now offer parking-lot WiFi to ensure that students and faculty have reliable internet.
For those without access to the internet at home, online learning becomes a source of stress. If you dont already, consider offering parking-lot WiFi or some sort of equivalent accommodation. After all, if students cant connect to their class, theyll struggle to succeed.
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How To Help Reduce Stress In School For Students Learning Online
Amanda ClarkMarch 3, 2021
Intrinsic motivation: The key to tiered intervention
When students care about their behavior, a good tiered intervention program becomes great.
Online teaching is not always a walk in the park. According to the National Foundation of Education research, one in five teachers feels stressed compared to one in eight in other professions.
After the onset of COVID-19, some schools began offering virtual instruction. And like traditional teaching, online education comes with its own stressors.
All these changes can be overwhelming, so many educators are trying to find ways to provide a more effective and less stressful online teaching and learning experience.
Heres a list of strategies well explore: