Sep 22, 2023
According to a recent study, 45% of students in high school admit to being stressed almost every day. 61% of teenagers between 13 and 17 feel stress over producing satisfactory grades.
Experiencing school and college life can be overwhelming at times due to various factors. Starting from excelling in studies, relations with friends and peers, or managing the already set standards by teachers or parents. If the stress piles up, it can affect mental health, physical health, and even performance.
It has also been diagnosed that students who deal with stress gradually succumb to depression and anxiety. Hence, one must handle it before it goes beyond our reach. Learning stress management for college students can help students and parents be prepared to deal with any such particular situation.
Causes of Stress in Students
Students face stress which can impact their mental health from a variety of sources Some of these include:
1.) Isolation From Family And Friends- Living alone can be rewarding.However, it comes with a lot of responsibility. A person who lives alone has accountability over all of their decisions, which can be stressful.
2.) Social Stress- Young adults and teens can feel a lot of pressure to fit in and make friends. They may have negative mental health impacts if they struggle with finding a friend group.
3.)Financial Struggles- College and education can cost a lot. Some people cant afford the costs associated with continuing education. This can lead to increased stress and the possibility of dropping out.
4.) Trauma- Trauma can have a big impact on mental health and responses. Experiencing a trauma such as a loved one's passing can lead to gaps in work and schooling. If you feel like you are having a tough time dealing with trauma, reach out to a trauma therapist near you.
5.) Academic Pressure - 70% of teens think that they worry the most about academic pressure. Parents, teachers, and coaches pressure students to excel and over-achieve in their academic careers. This eventually affects mental health and may cause other issues.
6.)Relationship Issues- Relationships, especially at a young age, can feel new and exciting. However, that does not mean they are without their stressors. Relationships issues can be a big cause of stress in teens and young adults.
7.) Post-School/Grad Plans- It can be important to plan for the future and ask ourselves what our plans are. However, the uncertainty associated with the future can be a large source of stress for many students.
Symptoms Of Stress In Students
Stress has a lot of possible symptoms. We have listed some of the most common stress symptoms below:
- Feeling agitated, anxious, short-tempered, or depressed
- Feeling unwell quite frequently
- Frequent headaches, stomachaches, or other aches and pains.
- Cases of insomnia
- Skipping meals or overeating
- Troubled focus and lack of concentration
- High blood pressure
- Fatigue
- Feeling overwhelmed or hopeless
The symptoms of stress can be a huge roadblock in an educational journey. Stress can be a huge reason why students drop out of school. That is why stress management is so important. If you feel as though you need help with managing your stress, find a therapist near you for help.
Stress Management Techniques for Students
If left untreated, stress can have negative effects. Stress can make day to day life hard. It can also cause negative impacts on your grades, relationships, and mental health. Identifying and understanding its root cause can help manage your stress. Here are a few techniques that will help students with their stress management:
- Get Proper Rest And Sleep- It is common for students to be sleep-deprived due to their busy schedules and activities. The less you get sleep, the more problems you may have. It will eventually lead to less productivity. Lack of sleep can make learning more complex. It can impact mood, academic performance, and overall mental health.
- Focus On Health And Nutrition- One must focus on their diet. What you eat can boost your brainpower or drain your mental energy. A healthy diet might be the key to releasing stress or helping you study better. If your diet is balanced, you’ll be less likely to experience mood swings and energy crashes. It can also be beneficial to try to limit excess caffeine in soft drinks and coffee.
- Try Visualizations- Guided imagery or visualizations have proved to be helpful tools. They can help stressed students cope with academic, social, and other stressors. You can do it by sitting in a quiet, comfortable place, imagining a peaceful environment for several minutes. This can have a positive impact on your mental health. A trained therapist can always help you with visualizations techniques.
- Get Some Exercise - One of the healthiest ways to blow off steam is to exercise regularly. Many studies have shown that students who do physical exercise on a regular basis are less prone to stress and mental health issues. While it can be hard to fit exercise into a busy schedule, it can have big benefits in your life.
- Learn Meditation- It can be hard for busy students to concentrate. With the help of meditation and mindfulness therapy, students can have increased focus and concentration.
- Listen To Music - Who doesn't love music, right? Music is not only a fantastic source of entertainment, but it is a convenient stress reliever, too, with multiple mental benefits. Studies claim that relaxing music helps calm the body and mind and recover quickly from a stressful situation. Listening to music is among the best stress management techniques for students!
- Build Your Support Network - Having a strong support network can help manage stress. Though relationships can become a reason for stress, most of the time, they help fight feeling alone and provide support. There are many benefits of having a strong support group that makes you feel safe, important, and understands you without any judgment.
- Practice Progressive Muscle Relaxation- This is also considered one of the best stress management techniques for students. This technique is used to relax body muscles to reduce muscle tension and increase calmness. Practice it by sitting or lying down in a comfortable position. Begin by tensing a muscle group and relaxing the muscle group while focusing on the sensation of relaxation. Continue this technique from your feet to the top of your head, relaxing different muscle groups. It is highly effective in improving sleep, managing anxiety, and relieving stress.
- Organize Your Surroundings - . Clutter can cause stress, which in turn can make one less productive. The distraction from a cluttered space can affect studies and lower grades. So try to keep your space as clean as possible because a clean space means a free and fresh mind that will keep you organized and on the right track.
- Be Optimistic - Multiple benefits come from a positive outlook on stress. Positive thoughts can exponentially increase productivity with physical well-being. Optimism can significantly affect your physical and mental health, lessening the chances of developing chronic stress.
- Time Management- People often think there is not enough time in a day. This results in stress. Most people get stressed when they feel they are running out of time to complete a task. This is why time management is very crucial for students prioritizing their day-to-day activities. Try maintaining a routine, breaking down tasks, and, most importantly, allocating some me time for yourself.
- Give Yourself A Break - Always take a Break. Whenever you feel the task is overburdening or draining out all the energy, take a break and relax. Because nothing is more important than your mental health. Do whatever relaxes your mind: read a book, watch a movie, or simply hang out with your friends. Giving yourself a break is essential to stress management. You deserve it!
- Learn Breathing Techniques - One cannot think clearly when stressed. The easiest and quickest way to calm a panic attack is breathing exercises. The most beneficial point of this stress management tool is that it can be performed anywhere.
- Start Journaling - This technique has gained momentum recently. It is claimed that journaling can be therapeutic and lower stress levels. Penning down your daily thoughts and feelings can be helpful for stress management. It will mirror your stress patterns and help you deal with them.
- Ask For Help - When you feel the stress is not manageable, seek professional help. Check if your school or college offers any mental health resources. If they don't, a therapist near you using online resources.A professional therapist can dive into your problems and determine which causes or triggers stress you out. Once the cause is identified, they prepare a mental health plan after assessing stress management strategies for students. Do not hesitate to ask for help because you are not alone!
Conclusion
Stress is inevitable in our lives, but we must find ways to manage it, especially for students. With the help of stress management techniques one can reduce the harmful effects of stress on our mental and physical well-being. Every student should practice these stress management techniques to have an improved life. Also, another important aspect one should remember is that stress is different for everyone, and one should never compare it with others. Mapping out your cause of stress and what can be done to minimize it can be difficult. So do not get disheartened; keep trying and seek professional from a therapist.
Many schools and colleges offer mental health resources for the well-being of their students. If your school does not or you would like extra resources, talk to a Lifebulb therapist near you today.
