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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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