How To Deal With Stress In School (4 Quick & Easy Methods)
Effective ways to deal with stress when you’re facing college burnout.
Stress seems to be an constant companion for many college students, with a common refrain being ‘I’m so stressed.’ If it’s a daily mantra for you too, take comfort in knowing you’re not alone. The National Health Assessment found that a staggering 98.4% of undergrads felt overwhelmed by stress, while only 1.6% reported feeling completely stress-free. It’s no surprise then that college exams can be especially anxiety-inducing. While it’s unrealistic to expect a stress-free experience, there are strategies you can employ to better manage the pressure and come out on top.
Mental, Physical, & Emotional Signs of Stress
When stress starts to overwhelm college life, it’s crucial to know how to regain control. You may experience physical symptoms like a racing heart, sweat, or even emotional signs that can affect your daily routine. It’s not uncommon to feel disconnected from the present moment and struggle to recall important details. These situations often arise when you’re trying to juggle multiple tasks, such as taking notes in class or studying for an exam. The good news is that there are simple and effective ways to manage stress and regain composure. In this post, I’ll share four quick and easy techniques to help you calm down and stay focused, even during the most challenging moments.
How to Handle Stress in College
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Number one: BREATHE.
When we’re under pressure, our breathing tends to become rapid and superficial, inadvertently fueling feelings of anxiety. To counteract this effect, try adopting a more mindful approach: slow, deliberate inhalations. Start by breathing in through your nose for a count of 5, allowing your abdomen to expand fully as you fill with air. Hold the breath for two counts before releasing it slowly through pursed lips, also to a count of 5. Repeat this pattern three to five times, and you may find that your stress levels begin to dissipate.
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Number two: POSITIVE THINKING.
Stress can perpetuate a pessimistic outlook, causing you to dwell on problems, potential pitfalls, and perceived injustices. When negative thoughts arise, it’s essential to recognize them for what they are – subjective interpretations rather than objective truths. Breaking free from this pattern requires reframing your perspective. Instead of focusing on the negative aspects of a situation, strive to identify any positive elements that can be leveraged. By doing so, you’ll begin to shift your mindset and stress will gradually dissipate as optimism takes its place. For instance, when returning to your dorm room after class only to find it in disarray, an initial reaction might be anger and tension. However, by choosing to view the situation as an opportunity rather than a nuisance, you can proactively address any issues with your roommate, fostering open communication and a sense of resolution. By adopting this optimistic approach, you’ll be well on your way to effectively managing stress.
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Number three: TAKE A BREAK.
When faced with a mountain of academic tasks, it’s easy to get stuck in a library or study spot for hours on end, feeling overwhelmed and stressed. But what if I told you that there’s a more effective way to tackle those looming deadlines? Research suggests that taking regular breaks and switching up your environment can actually boost productivity and reduce stress. So, instead of beating yourself up over not getting enough done, try something new. Take a walk outside, grab a healthy snack, or strike up a conversation with a friend. Even better, pack up your books and find a fresh spot to work from. The key is to learn how to manage school-related stress without making it more complicated than it needs to be. By incorporating short breaks and environmental changes into your routine, you’ll find yourself feeling refreshed, focused, and less stressed.
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Number four: MINDFULNESS.
Mindfulness is often used as a means of reducing stress, but what does it really mean? At its core, mindfulness is about being fully present in the moment, without judgment or distraction. When we’re stressed, our minds are often consumed by worries about the future, causing us to miss out on the beauty and complexity of the present. To break this cycle of stress, try shifting your attention to what’s happening around you right now. Use your senses to anchor yourself in the present moment. One simple yet powerful exercise is to take a few minutes to engage your senses: name 5 things you see, touch 4 objects within reach, listen for 3 distinct sounds, identify 2 scents that surround you, and finally, savor the taste of something nearby. By doing so, you’ll likely find yourself feeling more grounded and connected, with a corresponding decrease in stress levels. This mindfulness-based approach can be a powerful tool in managing stress at school, allowing you to stay calm and focused even in the most challenging situations.
Conclusions on how to deal with stress in college…
As you navigate the challenges of college, remembering four simple yet effective strategies for calming down and reducing stress can be a lifesaver. To help you recall them easily, we’ve created a helpful mnemonic device: BPTM, which stands for Breathe, Positive thinking, Take a break, and Mindfulness. By incorporating these techniques into your daily routine, you’ll be better equipped to handle the pressures of academic life.
If you’re looking for more actionable tips to help you manage stress and thrive in college, we’ve got you covered. Visit our website or download our complimentary checklist featuring the top 7 habits to conquer college stress. With these strategies at your disposal, you’ll be well on your way to achieving success.
We believe in you! Good luck with your studies.
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As you navigate the world of higher education, building meaningful relationships with your peers can be a daunting task. However, having a solid support system can make all the difference in your academic and personal journey. Here are some straightforward college success tips that can help you strike up conversations and form lasting connections: First, find common ground by sharing your interests and hobbies. Next, be genuine and authentic in your interactions – people are more likely to respond positively to someone who is true to themselves. Additionally, make an effort to participate in group projects and activities outside of class to broaden your social circle. Finally, be open-minded and willing to listen, as this can help you build stronger bonds with others. By following these simple yet effective tips, you’ll be well on your way to cultivating a network of friends who will support and encourage you throughout your college years.
How to Deal With Stress in School (4 Quick & Easy Methods)
As a health coach with a passion for empowering students, Dale Troy has dedicated her career to helping young minds navigate the challenges of college life. With a strong educational background from Yale College and Yale Law School, Dale brings a unique perspective to her work as a Certified Health Coach. Her expertise lies in supporting stressed-out college students, equipping them with practical habits to manage their stress levels. When she’s not coaching clients or sharing valuable insights on her website CrushCollegeStress.com, Dale is mom to three daughters who keep her grounded and inspired.