7 ways to dealing with stress in University
“My brain appears to be exploding with too many thoughts, but I don’t know how to get them out. When I thought about the college pressure, the tip of my hand became numb and trembled, and I felt nauseous and lost my appetite”
This was my own symptom a year ago before I learned about stress and myself. But no worry, stress is a very normal emotion! We just have to know how to deal with it. This blog will share the knowledge about this emotion that I have learned. I hope it can be a benefit for you as a guideline!
What is stress?
Stress is a state of emotions, and feelings that are pressured, pressured, causing different symptoms such as anxiety, insomnia, headaches, and depression, some people may have hallucinations. In general, each person will have a way to adapt to get through depending on the individual’s stress management skills. However, some people who are stressed and can’t find a way to drain or stress frequently, are suffering to affect daily life and may develop into depression. disorder or anxiety disorders
How can it happen to students?
According to one study, stress among college students is primarily caused by the university and extracurricular activities. This chronic stress can last until work or further education, causing problems. psychological well-being University, homework, extracurricular activities, social challenges, transitions (e.g., graduation, transfer, being alone), relationships, work, competitions in studies, tests, important decisions about studies, and other changes are common sources of stress among students.
Research from American Psychological Association
Teens have similar levels of stress as adults. This means that adolescents may experience significant levels of chronic stress and may be stress that is beyond their ability to cope effectively.
Feeling bad, depressed, or sad because of stress and stress affects other health-related behaviors such as sleep, diet, and exercise. Nearly half of the teens said they spent about three hours a night on homework. In addition to studying at university or school all day long and various extracurricular activities.
Here are some easy stress relief techniques that are good for your overall health.
7 ways to deal with stress at University
Exam performance, class participation, and overall well-being can all suffer as a result of stress. As a result, it is critical that everyone learns effective stress management techniques. Stress reduction is essential for making university studies, test preparation, and learning easier. You will be able to cope with stress effectively for the rest of your life if you learn and practice stress management techniques that work for you.
1. Get enough sleep
In your busy schedule, The so-called “sleep” activity may disappear. In fact, working in a sleep-deprived state will put you at a significant disadvantage, making you less productive. You may find it harder to learn and you could be dangerous if you put yourself behind the wheel, so don’t neglect your sleep. You may aim to have at least 6–8 hours a night to sleep and nap when you need to.
2. Exercise regularly
Regular exercise is one of the most effective stress-reduction techniques. You could exercise in the morning by doing yoga, walking or biking to college, or studying with a friend while walking on the treadmill at the gym. Starting to exercise today and continuing to exercise on a regular basis will help you live longer and enjoy life more.
Tips to do exercise at home
- Establishing a training area in the corner of a room or elsewhere in the house is an excellent way to ensure that you exercise as much as possible at home.
- Make a workout schedule. Keeping a schedule and recording your workouts in a journal/calendar can help you stay motivated and consistent.
- Don’t set unrealistic goals.
- Remove distractions such as the tour phone.
- Remember to warm up and recover.
- Work out in the morning. It can boost metabolism, increase physical and mental energy, and alleviate stress.
- Listening to music while exercising helps you stay alert and focused. Music that is motivational or synchronized with your workout has physical and psychological effects.
- Wearing a nice outfit makes you feel better about yourself.
- Keep hydrated. Water replenishes your body with essential minerals, allowing it to function properly and increasing your chances of reaching your exercise goals.
- Prepare a post-workout meal. If you’re going to work out in the morning, make sure you have a healthy breakfast ready.
3. Take a deep breath
When your body reacts to stress, your thoughts are frequently less clear than they should be. A breathing exercise that can be done anywhere is the quick calming technique. It only takes a few minutes to relax. Deep breathing is especially useful for reducing anxiety before or during an exam. in addition to other times when you are stressed
4. Progressive Muscle Relaxation
What is Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is a deep relaxation technique that has been shown to effectively control stress and anxiety, alleviate insomnia, and alleviate symptoms of certain types of chronic pain. Progressive muscle relaxation is based on the straightforward practice of tensing or tightening, one muscle group at a time, followed by a relaxation phase in which the tension is released. Progressive muscle relaxation has been used in conjunction with standard treatments to relieve symptoms in a variety of conditions, including headaches, cancer pain, high blood pressure, and digestive disturbances.
Progressive Muscle Relaxation is another stress release technique that can be performed during exams, before bedtime, or any other time when you feel physically stressed. Relax your muscles until your body is completely relaxed, with frequent practice you will be able to release stress from your body in seconds. This technique is very useful as it can be applied to stress relief before bed for deeper sleep or to reduce panic before or during exams.
5. Practice visualization
What is visualization?
The Merriam-Webster Dictionary defines visualization as “the formation of mental visual images or the act or process of interpreting visual terms or putting them into visible form.” If you’re like most people, this definition won’t answer many of your questions.
A simplified definition of visualization is as follows: visualize the things you want in and out of your life. Concentrate on achieving them and consider what it would be like if you did.
Visualization is frequently used in conjunction with meditation and mindfulness. This process varies, but it usually involves going to a quiet place, closing your eyes, calming your body, and beginning to think about the things you want to experience in life. You should be as detailed as possible during this process.
Imagine lying in a warm meadow in the evening, the scent of grass wafting through your hair, the breeze gently blowing with joy and peace of mind. This type of visualization can help you relax, calm down, free yourself from stressful situations, and shut down any stress that enters your mind. You can also use visualization to practice presentation preparation, which may help you score higher. Now let’s try to imagine!
Here are some steps you can take to begin incorporating visualization into your daily life.
- Look for a quiet place to sit. Make certain that you are not going to be disturbed.
- To help you relax, close your eyes and take several deep breaths.
- Start thinking about the result, object, or situation you want in your life. Consider it as clearly as possible, with every detail you can think of. Feel all of the emotions associated with what you’re picturing.
Practice this at least once per day, preferably more.
You are not required to spend hours visualizing. It could be something you do for 5 or 10 minutes every time you start. When you’ve finished visualizing, keep that vision in mind throughout the day.
6. Organize yourself
Clutter causes stress, decreases productivity, and can be costly. If you live in a cluttered environment, your living conditions can have a negative impact on your grade. Maintaining a clean, distraction-free reading space is one method for reducing stress. This can help reduce stress, save time looking for items, and maintain positive roommate relationships. It also gives you a good feeling about where you live, which can help with test preparation and overall academic support.
“SMART” goal setting is an effective technique for getting things done without being overly stressful. The acronym SMART stands for specific, measurable, achievable, and relevant goals. and have a specific time frame (Specific, Measurable, Achievable, Relevant, Time-Bound). Breaking down a large project into smaller steps will allow you to move forward without feeling overwhelmed. You should have a system in place to keep track of your notes, tasks, and other important documents. Keeping things organized can provide the peace of mind that comes from knowing where everything is. Memorize due dates and test dates, which all help to clear the mental clutter that causes chaos.
7. Eating healthy food
You may not realize the benefits of eating well, but believe it or not, eating can boost your brainpower and improve your mental energy. Eating healthy can be a stress management technique because improving your diet prevents you from experiencing eating-related mood swings, disorientation, or other symptoms.
How to eat healthily?
- Make your meals out of high-fiber starchy carbohydrates.
- Consume plenty of fruits and vegetables.
- Consume more fish, including oily fish.
- Reduce your intake of saturated fat and sugar.
- Consume less salt: no more than 6g of salt per day for adults.
- Get moving and maintain a healthy weight.
- Drink plenty of water.
- Breakfast should not be skipped.
Stress can only be an emotional state if we understand how to deal with it and properly release it. Everyone should not ignore their own stress until chronic stress or other symptoms appear. Everyone tries to use what I’ve shared. I wish you all a stress-free college experience!