6 Tips to Help Your Stressed Out College Kid

12 Tips to Manage Stress for College Students

6 Tips to Help Your Stressed Out College Kid

American Psychological Association notes that good sleep allows our brains to recharge, repair our muscles, promote memory consolidation, and boost the immune system. In fact, 21 percent of adults feel higher levels of stress from not getting enough sleep.

Many college students pull all-nighters, studying through the night to prepare for an exam, but this type of habit can lead to sleep deprivation and insomnia.

Depriving your body of sleep can lower cognitive function, academic performance, and mental health.

If you have trouble sleeping at night, try techniques such as avoiding excess caffeine, turning down the lights, or putting away technology at least one hour before bed.

2. Focus on health and nutrition

When you think of college weight gain, it’s usually associated with the “freshman 15.” However, it’s not necessarily true that you’ll gain 15 pounds in your first year of college. According to Harvard Medical School, stress can both shut down the appetite by releasing a corticotropin-releasing hormone and increase the appetite by releasing cortisol.

When you pair the freedom to choose what and when along with academic stress, college students are more ly to cope by overeating or undereating. Developing good habits eating a balanced diet, exercising regularly, and getting enough sleep can help manage stress and prevent dramatic weight loss or weight gain.

3. Be active

The Mayo Clinic suggests that regular exercise increases overall health and can reduce stress. Exercise is also effective in reducing fatigue, improving mental clarity, and enhancing cognitive function.

After physical activity, the brain produces feel-good neurotransmitters called endorphins that act as natural painkillers.

Relaxation techniques such as meditation, acupuncture, massage therapy, and deep breathing can also produce endorphins.

If you’re having trouble getting motivated to be active, try inviting a friend, changing up your routine, or exercising in short-time intervals. Adding just 15 minutes of physical activity to your daily routine can help your physical and mental health.

4. Have a stress outlet

Having a healthy outlet to turn to in times of stress can help calm your mind and clarify how to move forward in a stressful situation. Things a hobby, social club, physical exercise can all be outlets for relieving stress.

5. Find connections

There are numerous benefits of having a solid support system while in college. Personal connections provide stress-relief hormones that counteract the body’s fight or flight response. Surrounding yourself with people that you trust can also help you feel safe and calm.

The Mayo Clinic says that “social isolation and loneliness are associated with a greater risk of poor mental health and poor cardiovascular health, as well as other health problems.” College is a great time to make new friends. Joining a club or organization, talking to classmates, volunteering, or being on an intramural sports team can help create connections on and off-campus.

6. Practice self-care

Stress causes tension in the body through stiff and sore muscles, headaches, or lowered immune systems. Setting aside time in your busy schedule to prioritize self-care helps reduce tension and stress. Having a spa day, taking a bubble bath, meditating, or taking yourself on a date are just some of the ways you can practice relaxation.

7. Manage time effectively

Ineffective time management can cause significant stress for college students. Approximately 87% of college students said they would perform better in their classes if they had better time management skills. Experiencing college life for the first time can make it tempting to choose social life over schoolwork.

Developing time management strategies helps you stay organized and better prioritize your most important tasks.

Writing down your upcoming assignments and exams in a planner or on your phone can help you know what’s next and prioritize your time. When you know you have to study or do an assignment, you can schedule your day accordingly.

Effective time management can help improve academic performance and keep you organized, which, in turn, can lower stress and anxiety.

8. Stay organized

It may seem overwhelming to keep track of everything with a schedule crammed full of classes, assignments, extracurricular and social activities. But, not having organizational skills will only add more stress and pressure to your plate. Unorganized students typically have less academic success than organized students.

Before assignments start piling up, it’s crucial to find ways to stay organized. Calendars and planners are valuable organizational tools. Try to keep your living environment and workspace tidy and organized as well to reduce distraction and anxiety.

9. Practice positive thinking

Research has shown that there are numerous benefits to positive thinking when you’re feeling stressed out. Positive thoughts can improve physical well-being and provide a clear mind.

When you feel yourself thinking negatively, counteract these thoughts by giving yourself positive encouragement.

Positive reinforcement during stressful times can lessen the chance of developing chronic stress.

10. Try mindfulness exercises

College students are busy and constantly distracted, which makes it challenging to be present in the moment. Mindfulness helps to drown out the background noise and increase awareness. Meditation is a great way to practice mindfulness, but you can also incorporate it into daily activities. This will not only improve memory and focus but is also a beneficial way to relieve stress.

11. Start journaling

Journaling can be very therapeutic and lower stress levels. Write down your daily thoughts and feelings or keep a stress journal. This type of self-reflection can help you find a pattern of regular stress in your life and examine how you deal with it. This will help put things into perspective so that you can effectively manage these stressors.

12. Don’t be afraid to reach out for help

Even before you feel the stress has become too much to handle, reach out for help. Find out what mental health resources your school offers or take the time to talk to a professional. A mental health professional can determine your stress triggers, develop a mental health plan, and strategize healthy ways to cope with stress.

How telehealth can support students who need help managing stress

Focused on improving the health and wellness of students, TimelyMD offers colleges and universities virtual mental health resources and services powered by telehealth. TimelyMD’s total health and well-being solution is an extension of on-campus health services. With 24/7/365 access to providers in all 50 states, TimelyMD helps students manage stress anytime, anywhere.

Contact us to explore TimelyMD’s telehealth programs that deliver high-quality, on-demand mental health care for students.

Источник: https://timely.md/blog/stress-management-tips-for-college-students/

25 Tips for College Students to Stress Less

6 Tips to Help Your Stressed Out College Kid

College students feel more than their share of stress balancing classes, dorm life, extracurricular activities, part-time jobs and social lives. While you can’t erase stress completely, you can fight it on two fronts, taking measures to avoid or minimize stress and developing coping skills to help you relax when college life becomes too stressful.  

Tip to Avoid or Minimize Stress 

  1. Keep a Detailed Calendar — A calendar that includes class schedule, assignment due dates, study times, social events and anything that will take up your time is a must. Start each semester by pulling class syllabi and adding in important dates to your digital calendar — or paper if you still prefer the written word.

    Color coding by class, due date and importance can help your organize. Set up automatic reminders on your phone if you're prone to procrastinate or forget dates.

  2. Prioritize — When you add an item to your planner or digital calendar, color-code it with a “must do” or a “want to do” color.

    This will help you set priorities and make choices about how to spend your time. Make sure to build some flextime into your schedule so you have time for some fun opportunities when they come up.

  3. Schedule Backwards — College has more long-term assignments than high school.

    Even if that paper isn’t due for another six weeks, get it on your calendar now and work backward from the due date. Set smaller, self-imposed due dates along the way to have parts of a large project complete so that you don’t have to pull the stressful all-nighter.

  4. Start a Routine.

    You set your own schedule in college, and it’s important to get in a groove. Figure out some basics as early as possible. How early do you want your first class? Where and when are you best able to focus studying? Where will you eat lunch and dinner? The fewer questions you have about these, the less stress you will feel when midterms and finals roll around.

  5. Exercise – Unless you’re on a college sports team, this one might not become an immediate priority. Even high school athletes can quickly let exercise fall to the wayside — but that’s a mistake. Join an intramural sports team, check out a group exercise class at the student gym or find a running buddy.

    Exercise will improve your mood and ward off the Freshman 15. Genius Tip: SignUpGenius can help you organize a walking group or a running club.

  6. Say NO – In high school, participating in a ton of activities might have been standard to beef up your resume, but you need to be more focused in college.

    Dip your toe into several groups if you’re not sure what you want to do, but hone in on your passions and choose a couple that mean the most to you. You may also be tempted to overload your schedule with parties and social events, but don’t let your new friends dictate how you spend your time.

  7. Know Your Sleep Requirements — Remember when your parents used to set your bedtime? Those days are over. Ideally, you’ll get eight hours of sleep each night, but it’s not just about quantity. If you get eight hours of sleep but don’t go to bed until 2 a.m. each night, your body is bound to feel whack.  

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  1. Choose Nutritious Foods — A healthy body is less stressed, but with all the freedom that comes with college, nobody is making you eat your vegetables anymore. A diet of pizza and caffeine won’t help you feel or perform you best. Fill and carry around a large water bottle, and try foods proven to fight stress, such as avocados, berries, nuts, tea, oatmeal and bananas.
  2. Keep Your Space Tidy – It’s easy for your dorm room or apartment to become disorganized. The last thing you need is to be searching for your charger when you’re immersed in writing a research paper. Set up a time each week to straighten your room, recycle old papers and do a load of laundry.

    Consider buying a low maintenance houseplant to add some life to your space — and freshen your air.

  3. Communicate with Your Roommate – Odds are you will be living with at least one other person in college. Even if you’re best friends, fights are more ly to arise if you don’t understand how the other person thinks.

    Start the year off by agreeing about logistics such as cleaning, bedtimes, guests and bills (if you’re off campus). Buy a whiteboard for notes if you rarely bump into each other and don’t want to text.

  4. Know Your Physical Stress Indicators — Everyone reacts to stress differently: some get headaches, others get a panicky feeling in their stomach and others lash out in anger. Do some self-analysis, and figure out how you respond to stress. When you feel it coming on, it’s time to try a coping technique.

 Tips for Relaxing When College Life is Stressing You Out 

  1. Adjust Your Schedule – What isn’t working? Maybe you’ve spent too much time at an extracurricular activity this semester, and it’s time to recalibrate. Take a deep dive into what’s causing you the most stress then reprioritize.
  2. Take a Road Trip – Chances are you have at least one friend at college with a car. Your trip doesn’t have to be anything elaborate, but it’s nice to get off campus to gain a fresh perspective. If your campus is in the country, take a trip to the city for lunch and to window shop.

    If you spend most of the time in a city, flip your perspective and drive out to eat at hole-in-the wall Mexican or BBQ restaurant.  

  3. Adjust Your Expectations – If you’re used to overachieving, you might need a reality check.

    Did your first midterm come back with lackluster results? Take a deep breath and think about what you can do to improve. (Don’t blame other people.) Reach out to your professor or teaching assistant for suggestions.

  4. Take the Day Off – This can seem counterintuitive when your head is swirling with stress, but often the best way to clear your mind is a change of pace or routine.

    Spend Saturday tailgating and watching the football team play or taking in a movie, and you’ll be surprised how productive you are when you’re ready to return to work.

  5. Plan Alone Time — Now that you have a roommate and lots of new college friends, you may get stressed out from the social overload.

    Find a place, such as a quiet corner of the library or the quad on a sunny day, and spend some relaxing time by yourself. Turn on your favorite playlist or read a book for pleasure.

  6. Go to Class – This one might seem self evident, but you’d be surprised how many students stop attending once extracurriculars or internships start piling on. Take good notes and pay attention when you’re there, and you’ll save yourself a lot of late-night heartache.

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  1. Laugh — What makes you laugh? Whether it’s a cheesy sitcom or a favorite comedian that you follow online, take time out from your serious college learning to laugh out loud. More into telling jokes? Audition for a college improv troupe.
  2. TryYoga — Yoga isn’t just for your mom.

    Find a studio — or download an app — to learn some stretches and poses that you can do to alleviate the stress. Some poses for stress relief: supine twist, supported bridge and downward dog.

    Genius Tip: If there isn’t a yoga studio nearby, then consider hiring a yoga instructor to come to you! With SignUpGenius, you can invite others in your dorm and share the cost of learning this great technique for relieving stress.

  3. Talk to Someone – Sometimes stress becomes more than we can handle alone.

    Make an appointment with your school’s psychological services, so you can vent and talk about your anxiety. There’s nothing wrong with reaching out and getting techniques to manage your stress.

  4. Focus on Relaxation — Focused relaxation requires that you lie still and focus on relaxing one particular part of your body after another.

    This 10 to 15 minute exercise will seem to melt the stress right your body.

  5. Call Home — Sometimes it helps to call mom or dad or talk to a friend from back home about what is causing your stress.

    Remember, everyone feels stress, so be sure to be a good listener when your friend is stressing out!

Make a conscious effort to learn what works for you. Whether it’s meditation, a relaxation playlist or a good workout at the gym, being aware of what best alleviates your stress will allow you to de-stress quickly and get back to enjoying college life.  

Stacey Whitney is the mother of two teenagers and owner of WordsFound, a content company.

Источник: https://www.signupgenius.com/college/tips-for-college-students-to-stress-less.cfm

6 Stress Management Tips For College Students

6 Tips to Help Your Stressed Out College Kid

Stress often becomes a regular part of a student’s day. The pressure to perform well and manage it all quickly culminates in the form of stress and anxiety.

Even though you can’t completely rule out stress from your life, you should learn how to manage it. When stress becomes a permanent resident in your body and mind, your health will deteriorate.
Stress management is essential for your well-being, as stress can negatively affect your physical and mental health.

In the following blog post, you will learn six stress management tips for college students to help them regain control of their life amidst all the chaos.

1. Start Journaling

Journaling has proven to be an effective way of improving your mental health. It is a practical tool for dealing with stress, anxiety, and depression. You’ll be able to cleanse your mind from all the excessive thoughts and make space for more productive habits.

Keeping a journal gives you a limitless place for expressing all your fears, doubts, and stress triggers. Once you put them down on paper, you will be able to look at the situation analytically.

However, for journaling to work, you need to make it a habit. Write in your journal once a day, even if you have nothing on your mind. Writing will serve as a mindfulness exercise to help you focus on the present moment and relieve stress.

2. Find a Relaxation Technique That Suits You

Every person is unique. So, if meditation, yoga, and squeezing a stress ball don’t work for you, keep searching for the correct technique.

The goal is to find an activity that relieves stress, listening to music, taking a walk around the campus, or jogging.

The best way to figure out what kind of activity helps you is to try it out. Whenever you feel stressed, ask yourself, “What would relax me now?” Let it be some calming activity that you can do on your own.

Once you find a relaxation technique that resonates with you, use it regularly. For example, when studying, take 10-minute breaks every 45 minutes and dedicate it to your zen-activity. It will lessen the accumulated stress and boost your energy.

3. Get a Massage

Massage is a time-tested and proven stress management tool that you can resort to at any time. Massage therapists understand anatomy and physiology and have numerous manual techniques up their sleeves to help rapidly release and relax tense muscles so that you can feel blissfully calm and rejuvenated.

Not only can massage loosen the build-up of tension in your muscles, but it can also reduce your bodily levels of cortisol, the primary stress hormone, thus enhancing your sense of well-being.
The best way to battle stress is to get regular massages, as many see it as preventative medicine and not just a luxury.

The most popular stress-busting massage, and Morgan Massage’s calling card, is deep tissue massage. By firmly pressing, gliding, unwinding, and stretching your muscles and connective tissues( aka fascia, the saran wrap of the body), your muscles will relax, and so will you.

4. Let Go of Perfectionism

One of the most common causes of stress for students is burdening their schedule with obligations. The pressure of overly ambitious goals can drastically increase your stress levels.
Two ways that can help you leave perfectionism behind:

  1. Learn to say no
  2. Ask for help

First, you need to accept that saying “no” is acceptable behavior. The fear of missing out can do significant damage to your physical and mental health. Therefore, you should learn that you don’t need to take every opportunity, as new ones arise.

The second crucial tip is to ask for help. You don’t need to do everything on your own. If you can’t seem to figure out a particular lesson, ask a fellow student to help you. Or, if you can’t write a good admission essay, order admission services help online. Asking for help isn’t a sign of weakness. It is a sign of resourcefulness.

5. Add Exercising to Your Weekly Routine

Regular physical activity can do wonders. As explained in a Harvard Health article, “Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.”

Besides letting go of “negative” hormones, exercising has yet another benefit. As you get lost in your bodily movements, you will forget about the worries that trouble your mind.
Dedicating at least an hour to exercising a few times a week can help you release stress and anxiety.

6. Reset Your Sleep Schedule

Getting a good night’s rest is crucial if you want to get your stress levels under control. Your body needs quality sleep to refill. Otherwise, you can get nervous, stressed, and irritable simply because you’re exhausted.

The recommendable amount of sleep your body needs is 7-8 hours every night. Let that be your objective.

To adjust your sleep schedule, you can do the following:

  • Start moving your waking up time by an hour until you get to the desired wake-up time
  • Avoid eating before bedtime
  • Don’t nap during the day
  • Stay away from your phone when in bed
  • Be patient

Sticking to that schedule after you get used to going to bed and waking up at a particular time. Your body and mind will get used to it, and it will be easier for you to fall asleep and wake up without snoozing the alarm.

Final Thoughts

Knowing how to control anxiety and overwhelm is a necessary skill that takes time to hone. With the help of these stress-relieving tips, maintaining a healthy mind and body should feel more attainable. Don’t let college life get the best of you. Instead, use these methods to get the best college life.

Author’s bio. Jessica Fender is a professional writer and educational blogger. Jessica enjoys sharing her ideas on how to make writing and learning fun.

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Источник: https://morganmassage.com/2021/07/01/stress-management-tips-for-college-students/

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