Juggling classes, preparing for exams, maintaining a social life, and working a part-time job can feel like a lot — especially when it happens all at once. It’s no surprise that about 45% of post-secondary students report higher-than-average stress levels. The good news is, you aren’t alone if you’re a student who’s feeling overwhelmed, stressed, or burnt out — and there is help.
Stress management can help students lessen the burden and develop coping strategies for life. Below, we examine the causes and symptoms of stress that are most common for students and the top stress management techniques that can help.
Why Is Stress Management Important For Students?
Everyone experiences different levels of stress throughout their lifetime. However, perpetually high levels of excessive stress can lead to mental health issues later on. Research shows a link between high stress levels and depression and anxiety disorders.
Additionally, when we experience high levels of stress, we’re more likely to neglect our self-care. This may include eating unhealthy foods, exercising less, and de-prioritizing sleep. Inevitably, this doesn’t only impact our mental well-being but also our physical health. Stress management techniques can help set us up for success now and in the future.
Common Causes Of Student Stress
For students, stress is often connected to school and related activities. These common causes of student stress include:
- Class attendance
- Homework
- Extracurricular activities
- Transitions (such as moving out of state)
- Relationships
- Social hurdles (like making new friends)
- Pressure to be successful
- Work (such as part-time jobs or internships)
- Many students feel that there isn’t enough time in the day to juggle everything, which in turn contributes to stress.
Symptoms Of Stress In Students
Some hard-to-ignore signs that you’re experiencing high-stress levels include:
- Irritability
- Sleep issues
- Lacking motivation
- Trouble concentrating
- A change in social habits
- Headaches
- A frequently upset stomach
- Frequent illnesses
Stress Management Techniques For Students
Luckily, there are many ways you can combat stress head-on. Below, we explore 12 stress management techniques to help you manage this busy time.
Get Enough Sleep
Cutting your sleep short will often lead to increased stress. Additionally, sleep deprivation makes studying or homework more difficult. This is because a lack of sleep can make it hard to focus or pay attention.
Instead of de-prioritizing your sleep, make it a priority. Aim to get at least seven to nine hours of quality rest each night.
Regular Exercise
Studies show that the more active you are, the less stressed you are. This means that getting enough movement throughout your day is key to keeping perceived stress at bay. It also stimulates the release of endorphins, boosting your mood and your motivation.
Deep Breathing
Deep breathing is an excellent way to signal to your nervous system that you’re safe, helping your body and mind relax. All you need is a few minutes.
- Take a deep breath in, counting to four
- Pause for four, then completely exhale to four
- Hold for four, then inhale again and repeat this cycle for three to five rounds
Progressive Muscle Relaxation
On your next study break, consider trying progressive muscle relaxation. This method takes about 15-20 minutes. Here’s how to do it:
- Find a comfortable position lying on your back
- Take a few deep breaths
- Starting at the head, tense up your muscles for five seconds, then release
- Do this down each arm, torso, and leg
- Afterward, you’ll likely feel lighter and less stressed
Listen to Music
Music has many cognitive advantages, including relaxation. According to research, music can reduce stress; but, this will depend on the person, genre, music tempo, and more. This means finding music you like and music that helps relax you. Listen to it between classes or while you walk to work; this can offer a great time-saving option to help you remain calm.
Lean Into Your Support Network
Our social network is crucial for dealing with life’s many stressors. When you’re feeling overwhelmed, consider talking it out with a trusted friend or family member. This can help dissipate stress and offer solutions to hurdles you might be encountering.
Eat a Balanced Diet
We can only get out of our body what we put in it. While you might feel tight on time, it’s invaluable to ensure you’re giving your body the nutrients it needs to function optimally. This means opting for whole foods over fast or processed foods. It might also mean meal prepping ahead of time and bringing snacks with you to avoid convenient temptation.
Re-Prioritize
Sometimes, simply reworking our priorities can ease excessive amounts of stress. Consider what activities or tasks are on your calendar. Which ones are non-negotiables? Which ones aren’t entirely necessary? This can help you determine what’s important and what you should focus on first. In turn, this can help reduce associated stress and potentially take things off your plate that may be adding unnecessary stress to your life.
Focus on the Present Moment
Mindfulness is the practice of being present in this moment, right now. Often, we become stressed because we’re worried about the future. Research shows that mindfulness-based interventions can help reduce stress and improve psychological functioning. This often means focusing on what you can do in the present moment.
If you’re stressed about an upcoming exam, studying the corresponding chapters right now may help you pass it and ease anxiety.
Limit Your Social Media Usage
Social media rarely helps us progress toward our goals, such as finishing our degree or course. It can exacerbate stress and other mental health issues.
Most phones’ settings allow users to set a time limit on app usage. Consider doing this for your social apps so you don’t spend more time than you want (or need to) on them.
Learn to Say “No”
It’s easy to say “yes” to every opportunity that comes our way. Yet, not every opportunity serves us. Examining your goals and priorities, and considering when saying “no” is more appropriate for reducing stress. For example, that party on a Friday night might not be as important as your upcoming exam on Monday, which you still need to prepare for.
Seek Out Professional Help
Our caring and compassionate team is here to help you through every stage of life. Contact us today to book your appointment and pave your way toward a more balanced and fulfilling life!
