Stress Management is one of the most common hurdles experienced by students. Physiologically, when a person feels an emotion positive or negative, it can trigger a stress response generated by our adrenal glands to release hormones such as cortisol to control the situation is known as a fight or flight response.
Short-term stress is essential, it can help students to boost up their grades, polish strengths, or pursue a desired career opportunity. However, long-term stress, if not addressed properly, can have many adverse side effects.
More than half of learners reported that stress impacts their academic life. Long-term stress can have detrimental effects on a student’s physical, cognitive, emotional, and behavioral abilities such as impaired concentration, depression, weakened immune system, and metabolism.
Techniques to Manage Stress
According to the Anxiety and Depression Association of America, 80% of students reported being stressed sometimes or often, meanwhile, 34% felt overwhelmed, depressed, and frustrated. To relieve stress, many experts suggested relatively easy and quick stress managing techniques for students who find it hard to dissipate stress because of packed schedules.
Get an adequate amount of Sleep
Sleep is a major resource that keeps a person healthy, mentally sharp, and able to cope with stress more effectively, among other things. Unfortunately, due to the immense demanding workload, many students tend to get less sleep which makes them deprived and exacerbates their stress levels.
Getting an adequate amount of sleep can reduce anxiety and improves a variety of health benefits. Students who get sufficient sleep for at least 8 hours have improved mental capabilities and are less likely to get sick than others.
Regular physical activity is the healthiest way to blow off steam. Exercising on daily basis releases endorphins which benefits to improve overall cognitive ability. Physical activity doesn’t mean to be strenuous, students can take a short walk, cycle within the institute’s premises or revise for the test while walking on a treadmill at the gym.
Explore Relaxation Techniques
Exploring different relaxation techniques can quickly reduce the body’s stress levels. A swift way to calm down is to practice breathing exercises. Visualization or guided imagery is another effective approach to relieve the stress responses. Guided imagery is a simple technique that provides significant stress reduction benefits, including physically relaxing the body in an efficient manner.
Practicing imagery for something natural or pleasant develops a sense of wisdom and insights positivity. Another recommended stress-relieving therapy is Progressive Muscle Relaxation (PMR) involves practicing muscular contraction and relaxation simultaneously. PMR is preferred for students as it helps them to reverse test-induced panic before or during a test.
Watch Your Diet
Eating habits can either boost up the brainpower or drain mental energy. It is necessary to consider nutritious eating habits to manage stress and avoiding stimulants/energy drinks or junk foods to improve body health.
Getting organized is essential to detach from major stressors. Set up schedules to study and learn educational stuff more effectively. Avoid procrastination, try different test-taking methods to memorize difficult content, and manage time wisely. Being organized can help students to catch up quickly on their coursework.
The Four A’s to Reduce Stress
The four A’s is an effective strategy to cope up with stressful conditions. Utilizing realistic techniques and expanding horizons can help to balance the stress equation.
- Avoid: Planning ahead and rearranging the surrounding can help to avoid a lot of stress. Plan to avoid traffic routes to reduce stress or try to meditate at a peaceful place after a hectic routine.
- Alter: One of the most helpful things to do during times of anxiety is to take inventory, then attempt to change the situation for the betterment. The key part is to communicate openly with close ones. Let them know about the developing frustration and ask them to help you out with the related issue.
- Accept: Sometimes, it is better to accept the events as they are, try to move on, and practice positive self-talking habits when the mistake is done. This will add a recognizable value from making a mistake into a teachable moment for future purposes.
- Adapt: Thinking you are unable to cope up is one of the greatest stressors. That’s why adaptation often involves changing your standards or expectations, reframing the issue, and looking at the brighter sight can altogether help in dealing with stress.
Sadaf Ahmed is the Content Writing Intern at STUDENTINN SOLUTIONS.