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How Students Can Combat Stress, Depression, and Anxiety

How Students Can Combat Stress, Depression, and Anxiety

As the first term of the school year comes to a close, and with finals on the horizon, many students are facing burnout and excessive levels of stress. This, in turn, can also trigger elevated levels of anxiety and depression, because let’s face it: crunch time at school is never easy.

Many people don’t realize that there are physical side effects associated with stress, depression, and anxiety. The physical implications of these overwhelming feelings include, but are not limited to: headaches, stomach pains, anger, irritability, and changes in blood pressure, appetite, sex drive, and sleeping patterns.

In order to excel at educational endeavors, students must not sink into stress and other cognitive conditions. They must figure out ways of coping with and addressing roadblocks to scholastic success. It’s not always easy, but there are many ways to swim back to the surface!

1. Practical Stress Management Techniques

School and stress oftentimes go hand and hand, especially around tests and final exams. Fortunately, there’re a plethora of ways to take stress ‘by the horns’. Meditation, exercise, seeking tutoring and pursuing creative endeavors are all fantastic ways to reset and brush off stress.

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2. Meditating To Clear Your Busy Brain

An article by Grade Potential Tutoring highlights an approachable meditation technique that will aid in melting away stress for students of any age.

  • Sit in a comfortable position and focus your attention on your breathing.
  • Count each breath. Breathe in, breathe out, one, breathe in, breathe out, two, etc.
  • Continue until you reach ten and then start again.
  • If you lose count, go back to one.
  • If you have any thoughts or become aware of outside noises, acknowledge them, then let them go and return to your meditation.
  • Continue the exercise for five to fifteen minutes.

As you become more practiced in this meditation, you may wish to do it for longer periods of time and focus on the feel of your breath as it enters and leaves your body.

Other forms of meditation can also be helpful with stress management. There are many guides on meditation in previous Lifehack articles. These include meditation tipstechniques, and suggestions on meditation apps to help clear your head.

3. A Boost of Endorphins Can Defeat Stress

Sometimes the best way to work through stress is to distract your body and mind in a healthy way. Whether you’re casually burning calories or dedicated to a routine at a gym, getting your blood pumping helps alleviate stress.

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Personally, my favorite way to experience positive emotions associated with elevated endorphins is to go on a long bicycle ride. I also enjoy hiking when weather permits.

But no matter what you’re doing to exercise, both your mind and body will thank you.

4. Tutors Are Nothing to Be Ashamed Of

Oftentimes, a particularly challenging course can get the best of students and stress is a corollary byproduct. This doesn’t mean that you’re any less intelligent for struggling, it just may require a little extra dedication in order to be successful.

If struggles become persistent, oftentimes a tutor can be a roadmap to navigating your success.

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5. Relocating Perpetuates Stress

A major stressor for students, especially college students and those studying abroad, is moving. Whether moving to a dorm at your hometown university or relocating across the world, it’s usually undeniably stressful.

An article by Life Storage, titled 5 Essential Tips for a Less Stressful Move offers these crucially important moving tips:

  • Prepare to be disorganized. You can’t move in a day, so slow down and move at a logical pace.
  • Pack a transition bag. Toiletries, medications, a few sets of clothes, and of course, important electronics and accessories should be packed separately.
  • Set aside move-in supplies. This includes items such as tools, cooking/cleaning supplies, a first aid kit, and bedding.
  • Declutter storage areas first. You want access to closets, cupboards, and dressers first thing!
  • Make a check-off list and schedule easy-to-forget moving tasks. Plan this a month or more in advance so that you won’t stress as much when moving day inevitably sneaks up on you.

6. Students Face Depression and Anxiety As Well

On top of feeling overwhelmed and stressed, many students also face depression and anxiety. Of the large number of students recently surveyed for the National College Health Assessment, 33% were severely depressed and 55% were overwhelming anxious.

Mental illnesses are still frequently encapsulated by heavy, unwarranted stigmas. So learning to live with these type of cognitive conditions can be a huge challenge, especially when bullying or unfair pressures are persistent.

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All of the above-mentioned techniques for managing stress segue into treating depression, anxiety, and other mental illness. But it’s important to mention that counseling and/or medications may be necessary to live more comfortably with depression and anxiety.

The best starting point is consulting family and close friends you trust for help and guidance; then seeking help and support from counselors or other professionals becomes much more comfortable.

Remember that approaching depression and anxiety starts by getting support from those you trust and is built up by counseling, medications, or a combination of the two.

If seeking counsel is difficult due to insurance issues or other limitations, many universities offer counseling services at a sliding scale payment. This means you pay what you can afford because your seeking help is mutually beneficial to graduate students in this line of work, and of course, yourself!

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Robert Parmer

Freelance Writer

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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