As the school year ramps up and students are buried in assignments, tests, and extracurricular activities, it’s essential to know how to manage stress. Stress can lead to problems like anxiety and depression, so it’s crucial that students learn how to cope.
Student stress is a very real problem in today’s society. According to the American Psychological Association, 73% of students report feeling stressed about their academic workload. In addition, the National Sleep Foundation reports that 58% of college students get less than the recommended seven hours of sleep per night. This combination of stress and lack of sleep can seriously affect students’ physical and mental health.
What is stress?
Stress is the body’s response to any demand. It can come from an event, thought, or situation that makes you feel frustrated, angry, or nervous. Stress is a normal part of life, but it can be harmful if it’s too constant or lasts too long.
When you’re stressed, your body goes into “fight-or-flight” mode. This means that your heart rate and breathing quicken, you start to sweat, and your muscles tense up. These physical changes are meant to help you deal with a stressful situation, but they can also take a toll on your body if they happen too often or for too long.
Chronic stress can lead to health problems like high blood pressure, heart disease, obesity, and diabetes. It can also make it hard to concentrate, sleep well, and impact the quality of life.
There are many ways to manage stress. Stress management classes, for example, can teach you how to relax and give your mind a break from the constant worries of everyday life. Counseling can help you deal with the emotional side of stress and understand why you feel anxious.
What causes student stress
Every individual experiences and responds to stress differently, and what may be stressful for one person may not be stressful for another. However, there are some common sources of stress that affect many students.
Academic pressure
One of the most common sources of stress for a student is academic pressure. Maintaining good grades and earning a degree can be very stressful. Some common signs that a student is feeling academic pressure include feeling overwhelmed, feeling like they are not good enough, and feeling like they are not doing well enough.
There are many things that students can do to manage academic pressure and reduce their stress levels while still enjoying academic achievements. One thing that is often helpful is to set realistic goals for themselves. It is also important to take breaks and relax when needed. Additionally, talking to someone about the stress that they are feeling can be very helpful. Lastly, students should try to find ways to enjoy their schoolwork and see it as a challenge rather than a burden.
Homework
Homework can be a major source of stress, especially for high school students. Whether it’s a big project that’s due or a series of smaller assignments, homework can take up a lot of time and energy and cause high levels of stress.
One of the best ways to manage homework stress is to start early. Don’t wait until the night before an assignment is due to start working on it. This will only add to your level of stress. Instead, start as soon as you can so you can take your time and not feel rushed. It also helps to make a plan. Once you know what needs to be done, plan how you will complete it. Breaking down hours of homework into smaller steps can make it feel less daunting and help you avoid dangerous levels of stress.
Extracurricular commitments
For high school and college students, a heavy workload is nothing new. Between classes, homework, studying, and extracurricular commitments, it can be hard to find time to relax and think about your mental and emotional health. For some students, extracurricular activities are a great way to explore their interests and talents. But for others, they can add unnecessary stress to an already full plate.
If you’re feeling overwhelmed by your extracurricular commitments, take a step back and assess what’s really important to you. Are there certain activities that you enjoy more than others? Are there any that you feel like you could do without? Remember that extracurricular activities are not the only way to succeed in school or in life. Sometimes it’s necessary to cut back on your commitments in order to focus on your academics or mental health.
Financial concerns
The majority of college students report feeling stressed about finances. This is not surprising given the rising cost of tuition and the increasing amount of student debt. Financial concerns can cause extreme stress and can lead to anxiety and depression. The best way to deal with the stress caused by financial concerns is to create a budget. This will help you to see where your money is going and where you can cut back. You may be surprised how much money you are spending on non-essential items.
It wouldn’t hurt to also start thinking about future expenses such as tuition, books, and rent. Even if you can only save a small amount each month, it will add up over time. You can also discuss financial aid and scholarships with college coaches. Morzep college coaches will be more than happy to help you ease the financial burden of college so you can enjoy the best years of your life without thinking about money. And always be mindful of your spending. Avoid unnecessary purchases and impulse buying. If you are careful with your money, you will be less likely to feel stressed about your finances.
Poor sleeping habits
Managing stress can be difficult, but one of the most important things you can do is to get enough sleep. Sleep deprivation can make stress worse and have various negative effects on your body and mind. If you’re not getting enough sleep, you will not be able to manage your stress.
It’s important to get at least 7-8 hours of sleep every night so that your body has time to recover from the day. Poor sleeping habits can lead to problems like anxiety and depression, making it even harder to deal with stress. Make a sleep schedule and try to stick to it regardless of the circumstances.
Personal relationships
Between classes, exams, and extracurriculars, students have a lot on their plates. Add in the pressure of making new friends and maintaining old relationships, and it’s no wonder that many students feel overwhelmed and often deal with acute stress. Fortunately, there are some things you can do to ease the stress of managing your personal relationships.
Set aside some time each week to catch up with your friends, whether in person or online. This will help you stay connected and avoid feeling isolated. Be honest with your loved ones about how much time you can realistically dedicate to them. It’s okay to say no to plans if you’re feeling overwhelmed; your friends and family will understand. And never be afraid to ask for help when you need it.
Symptoms of student stress
The first step toward stress management is to be aware of the warning signs of school-related stress. There are several physical and emotional symptoms that may be indicative of academic stress.
Physical symptoms of stress
Stress can cause a variety of physical symptoms that can range from mild to severe. Some of the more common physical effects of stress include:
- headaches
- neck and back pain
- fatigue
- upset stomach
- difficulty sleeping
- ulcers
- high blood pressure
- heart palpitations
- muscle tension
Mental symptoms of stress
When it comes to stress, everyone experiences it in different ways. Some may have physical symptoms, while others may experience mental ones. For some, the mental effects of stress can be just as debilitating as the physical ones. Here are some of the most common mental stress symptoms:
- constant worrying
- difficulty concentrating
- feeling overwhelmed
- difficulty sleeping
- depression
- anxiety
- irritability
- memory problems
15 ways to manage student stress
While a certain amount of stress can be beneficial – motivating us to study harder or perform better – too much stress can negatively impact our physical and mental health. That’s why it’s so important for students to learn how to manage their stress effectively.
1. Recognize the signs of stress. Everyone experiences stress differently, so it’s important to be aware of the physical, emotional, and behavioral signs that indicate you feel overwhelmed. These may include things like headaches, trouble sleeping, irritability, or difficulty concentrating.
2. Identify your triggers. Once you know the signs of stress, take some time to identify what triggers your own stress response. That way, you can take steps to avoid that trigger in the future. For instance, some students may feel stressed when they have too much to do, while others may feel anxious when they work on a paper alone.
3. Don’t bottle it up. When you feel stress, it’s easy to ignore or avoid it. But when you bottle up your feelings, they can turn into anger or sadness. Instead of bottling up stress, try turning to a trusted friend or family member for support.
4. Take time for yourself. It’s important to schedule some time each day to relax and unwind. Whether it’s reading, listening to music, spending time with friends or family, or taking a walk, find activities that help you relax and de-stress.
5. Take action. It can be easy to let stress get the best of you. But if you can, take action and avoid procrastinating. It’s much better to finish all your work now than put it off until later. Keep a planner and make a schedule of your upcoming deadlines and examinations. This will help you keep track of everything you need to do and ensure you don’t miss anything important.
6. Take a break. It’s important to take a break from your work once in a while. You can take a walk or eat lunch without checking your email. And if you must check your email, try to only do it once an hour. Relaxation techniques such as yoga, meditation, and deep breathing can also help reduce stress levels.
7. Don’t let stress get the best of you. If you know you’re having a bad day, try to take the rest of the day off. Instead of feeling guilty for skipping a day of hard work, focus on positive self-talk. Positive self-talk is an effective coping mechanism. This involves speaking kindly to yourself, acknowledging your accomplishments, and setting realistic goals.
8. Exercise. Physical activity is a great way to reduce stress. It releases endorphins, which have mood-boosting effects and increase energy levels.
9. Don’t overcommit. If you take on too many projects, you’re bound to run into some stress. Learn to say no and avoid overcommitting yourself.
10. Set realistic goals. It’s important for students to set realistic goals for themselves. If a goal is too difficult, it can lead to stress and frustration. On the other hand, if a goal is too easy, it may not be motivating. The key is to find a balance.
11. Don’t worry about what others think of you. It’s important to be confident in yourself. If you’re not, it can really affect your work and performance.
12. Eat a healthy diet. Eating a nutritious diet can help you better deal with stress. Avoid sugary and fatty foods, which can make you feel sluggish and impact your mood.
13. Get enough sleep. When you’re tired, you’re more likely to feel stressed. Make sure you’re getting enough sleep each night to help you feel your best.
14. Connect with friends and family. Staying connected with your loved ones can help you reduce stress. Talk to them about your worries and concerns. They can offer support and understanding.
15. Seek professional help. If you’re struggling to cope with the consequences of stress, don’t hesitate to seek professional help. A counselor can help you manage your stress and provide you with tools to deal with difficult situations.
It is important for students to find what works best for them in terms of managing stress. Experiment with different coping mechanisms until you find a few that work well for you. Remember, taking care of your physical health by eating healthy foods and getting enough sleep is essential for a healthy body and mind.
If you find yourself getting overwhelmed, take a step back and reassess your priorities. Sometimes we try to do too much and end up feeling scattered and stressed out. If you need to, cut back on your commitments and focus on what’s most important.
Finally, remember that it’s okay to ask for help when you’re feeling stressed.
