College is an exciting time full of new opportunities, but it also brings its share of stress. Whether you’re nervous about the show you’re going to perform in, the sport you're going to compete in, or the test you’re going to hand in, it’s normal for college students to experience small amounts of anxiety. Yet, a survey conducted by the American College Health Association found that more than 75% of undergraduate students report moderate to high levels of stress. Here are some tips to reduce stress in college.
1. Exercise often
Exercising throughout your day can help boost your mood and relieve stress. Physical activity produces feel-good chemicals known as endorphins that help reduce the physical symptoms of stress. Performing a physical activity also improves your quality of sleep, which has a big impact on your stress levels. You can invite your friends to the rec center or for a walk around campus to enjoy these benefits with you. It really doesn't matter what activity you choose to participate in as long as you're staying healthy.
2. Limit your caffeine intake
Even though getting an iced coffee has become part of your morning routine, it doesn’t exactly improve your college health. Caffeine and stress have been linked. Therefore, monitoring and limiting your caffeine intake is a very important step in lowering your daily stress levels. Some caffeine is okay. However, if you find yourself consuming coffee, tea, soft drinks, or energy drinks several times a day, try swapping in a glass of water.
3. Get adequate sleep
Feeling stressed can disrupt the way you sleep. Not sleeping well can increase your stress and reduce your academic performance as a result. You can help improve the quality of your sleep by implementing the two tips above: exercising and avoiding caffeine. However, the quantity of your sleep matters as well. The Sleep Foundation recommends that teenagers and young adults get at least 7-8 hours of sleep each night. Getting the proper amount of sleep can also boost your mood and help you become more productive throughout the day.
4. Try to eat balanced meals
What you eat can have an effect on your mood. Although the Dairy Queen or McDonalds down the road are very convenient, eating fast food doesn’t help eliminate stress as much as consuming healthy foods can. Oranges, spinach, fish, almonds, and avocados are all foods that can help tame stress. Of course, some of these foods can cost more than a candy bar or cheeseburger. To spend less on food in college, consider making dinner at home or in your dorm’s kitchen.
5. Set small goals for yourself
Good time management is important as a student, especially when you have a large task due, like a midterm paper. The easiest way to tackle a large issue is to set small goals for yourself. By breaking down the big task into bite-sized portions, it becomes much easier to accomplish. If your paper is due next Wednesday, you can get the title page and introduction done today. That way, you have a few days to focus on the body, conclusions, and citations. Setting small goals for yourself makes it easy to avoid procrastination and prevent an unnecessary spike in your blood pressure.
6. Express your emotions
How you acknowledge and process your emotions directly affects your stress and anxiety levels. If you keep these feelings bottled up inside over time, it can lead to chronic stress and the feeling of constant pressure or being overwhelmed. You can help avoid the long-term side effects of high stress by utilizing a support system. Consider calling a friend to discuss your feelings or writing down your thoughts in a journal. Getting your emotions outside of your head gives you time to process them and takes a huge weight off your shoulders.
7. Have a personal sanctuary
Whenever you’re feeling overwhelmed, you should take a little bit of time to yourself. Going to a personal sanctuary is a great way to deal with stress. A personal sanctuary is a safe place to turn to and is unique to you. It allows you to take a deep breath and relax. It doesn’t have to be far away, as your dorm room or apartment can function as a personal sanctuary. You could light some candles or purchase some decorations for your sanctuary. Although those touches aren’t absolutely necessary, the items help with personalization and forming a connection. Allowing yourself time to be alone and refocus is very beneficial to both your mental and physical health. Try spending a short period in your sanctuary every day; you’ll be surprised how much energy you have!
8. Ask for help
Most colleges have resources to help you through your stressful times. If you are experiencing academic stress, peers and upperclassmen who have been through the class before are usually willing to tutor you. You also shouldn’t be afraid to ask your professors questions in class or during their office hours if you have any. Chances are that if you’re unsure, another student may have the same question. If you’re experiencing persistent mental, emotional, or other kinds of student stress, look into the appropriate solution for health care. Most colleges have a counseling center that is available to students. Sometimes just talking to another person can relieve some of the headaches that stress inflicts.
9. Schedule some “me” time
Because college has an overabundant amount of opportunities, students usually want to try and participate in them all. Although it is great to put yourself out there and meet new students, it might be physically impossible to join every club or sport that you would like to. Even if it just so happened that you could make it to every single meeting, you would most likely be stretching yourself too thin. It’s important to take some time for yourself to relax and recharge in order to perform your very best in school. You will also be more effective if you are picky about the clubs and organizations that you want to be a part of. You’ll have more time and energy to dedicate yourself to a fewer number of clubs.
After you’ve learned these stress management tips for college students, you’ll be ready to conquer your next semester. Although there will be times when you feel overwhelmed and burnt out, remembering these tips will help you recover even faster than before. When you mind your physical and mental health, you will be able to perform better in class and in life. Take advantage of all the exciting events, activities, and people you will meet during your years of higher education, but don’t forget to take some time for yourself, too.
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