Are there ways through which students can reduce stress? Yes, there are a few techniques that may be applied. We’ve listed the important ones down below.
But first! Let’s review some student-stress-related statistics. In high school, 45% of pupils report feeling stressed out practically daily.
61% of adolescents between the ages of 13 and 17 worry about getting good grades. 50% of middle school pupils and 75% of high school students said they constantly felt stressed out about their schoolwork.
In general, the life of a student can be stressful. Such students can prevent detrimental consequences in these areas by learning stress management skills.
Check out these ten ways to reduce stress for students
Getting enough sleep
As a student, you have a definite disadvantage when you are sleep deprived. You work less efficiently and might learn more slowly.
In addition to impairing mood and raising the danger of car crashes, sleep deprivation, and daytime sleepiness also affect learning and increase the likelihood of academic failure.
Keep your sleep pattern in mind. Aim for at least 8 hours each night, and when necessary, take power naps.
Listening to music
Depending on what you need at the time, music can either calm you down, assist you release tension, or it can help stimulate your brain.
According to research, listening to uplifting music might enhance memory and processing speed. Those who are stressed may discover that listening to calming music can help them unwind. According to one study, pupils who listened to soothing music were better able to bounce back from stressful situations.
Exercising often
Exercising daily is one of the healthiest ways to release tension. Students who engage in regular physical activity report feeling less stressed.
While the same social, academic, and life demands still affect these students as they do their less active counterparts, they find it less stressful and more manageable to deal with them.
And even though it may be difficult to find the time to exercise, there are methods you may employ to increase your daily physical activity. They include doing yoga, walking to and from class, and joining a sports team in school.
Investing in a healthy diet
Your diet can either increase or decrease your mental energy. Furthermore, it might increase your reactivity to everyday stress. To temporarily relieve your symptoms, you could find yourself reaching for high-fat, high-sugar treats.
Here are numerous ways a balanced diet might reduce stress; You can avoid mood swings, dizziness, and other diet-related side effects by improving your nutrition.
Deep calming breaths
You frequently don’t think as clearly as you could while your body is undergoing a stress response. On top of that, probably not breathing properly. You can be inhaling air quickly and shallowly. Inefficient breathing disrupts the flow of oxygen and carbon dioxide in your body.
Breathing exercises are a quick technique to de-stress. These can be used in almost any place to reduce tension in a few seconds.
Progressive Muscle Relaxation (PMR)
This method entails repeatedly tensing and relaxing every muscle in the body until it is totally at ease. You may get better at instantly releasing stress from your body. Students may find this to be very useful because it may be modified to aid in pre-sleep relaxation for deeper sleep.
Use it when you’re feeling physically tense due to stress, such as before exams, before bed, or on other occasions.
Getting an emotional support team
The presence of emotional support can act as a stress-reduction shield. Major upheaval and stress for most students can result from changes in friendships, breakups in relationships, and life transitions like moving away to a new school or neighbourhood.
Extending your network of supporters and cultivating your relationships are multiple ways to fight feelings of isolation and ensure you have people to turn to in difficult times.
Mindfulness meditation
The application of mindfulness-based stress management techniques can help students feel less stressed. A key component of mindfulness is increasing present-moment awareness.
The objective is to concentrate on the present, become more conscious of how you are feeling, monitor your emotions, and accept these sensations without passing judgment on them rather than passing judgment, reacting, or avoiding problems.
Have Realistic Expectations
Stress might increase when you consistently have too much on your plate. Set reasonable goals and choose a class schedule that allows you enough downtime to study and unwind to manage your burden.
It’s also important to communicate with your teachers – if you’re overwhelmed, you might be able to gain an extension on an assignment by just asking and explaining your circumstance.
Avoid relying on stimulants
Coffee and energy drinks will inevitably cause you to crash after your late-night study sessions. The physical effects of stress are exacerbated by these stimulants because they raise cortisol levels in the body.
Starting early, allotting oneself lots of study time, maintaining a regular sleep schedule, and taking regular breaks are the best ways to raise your GPA.
Summary
These different stress reliving approaches can help reduce stress for students in school. However, you should get help if stress and worry are distressing you or making it difficult for you to go about your everyday school activities. Fortunately, a lot of schools provide tools that can be helpful, such as in-person and online mental health programs.
You may consider discussing the stress you are coping with with your student adviser or school counsellor. You could also consult a parent, a responsible adult, or your physician.
