College is a time of significant transition and discovery. It can be fun and exciting but also stressful. Whether you’re completing an online or on-campus program, devoting your time and energy to learning is a complex process. You must learn how to balance classes and studying with work, extracurricular activities, and social obligations. If this is your first time living away from home, you may also deal with challenges related to homesickness, roommate conflicts, and newfound independence.
Whatever college life throws at you, it’s important to remember that stress is an entirely natural process, and there are many healthy ways to manage it. This guide will explore how to identify and cope with different forms of stress to help you stay productive and on track with your studies.
What to Know About Stress
The difference between normal and harmful stress
The first step in managing stress is understanding how it works and its purpose.
Stress is a normal human response, particularly to unfamiliar situations, important events, and unpleasant surprises. If you feel stressed before taking a big exam or turning in a final project, it doesn’t mean you aren’t studying well or can’t process course material. This is known as acute stress, and it is a natural reaction to a situation like a significant academic assignment. The problem arises when your stress around these events becomes so severe you cannot study or finish your assignments or when you begin experiencing chronic or ongoing stress.
It’s also important to understand the difference between positive and negative stress:
- Positive stress, known as eustress, motivates people to keep working towards achieving goals. This type of stress is actually beneficial in creating and maintaining a sense of well-being.
- Negative stress, or distress, causes problems and affects your academic performance and overall health.
Learn the toll that stress takes on your body
Although stress is commonly thought of as something that only occurs in your mind, acute and chronic stress affects your body in several ways as well. Symptoms of acute stress include recurring headaches, fatigue, insomnia or difficulty resting, and indigestion. Chronic stress often shows itself with grinding teeth, forgetfulness, overeating or excessive drinking, confusion, and other symptoms that may start to feel familiar and natural. Stress also weakens the immune system, leading to frequent colds and infections, and can have long-term effects on your cardiovascular system.
If any of these symptoms describe your feelings, admit it to yourself. The first step to handling your stress is recognizing it and accepting that you must make changes.
Other factors that influence stress levels
It may seem counterintuitive if you have long hours of work ahead of you, but in addition to boosting your energy, caffeine increases your cortisol levels, making you feel more stressed. Likewise, reaching for a quick, sugary snack might ease your hunger while you’re stressing, but the subsequent sugar crash can leave you feeling irritable and tired. Healthy foods and beverages can give you energy while decreasing your stress levels.
How to Manage Your Stress
Stress usually follows patterns and cycles. By observing and learning those cycles, you gain valuable information to train yourself to handle stress better. After dealing with your immediate situation, use these tips to build your stress management plan.
Know your stress signs and stressors
You will find you have specific physical cues that tell you when you’re stressed, even if you’re not consciously aware of it. Physical stress cues can include headaches, muscle tension, or an upset stomach. If you notice any recurring symptoms like this, it could be due to stress. Watch for patterns to determine which academic subjects or tasks bring on these symptoms. From there, you can develop practices to help you alleviate this stress.
Use deep breathing
One of the most effective ways to manage stress is also one of the easiest — focusing on your breathing to help your body regulate stress responses. If you feel stressed, taking several deep breaths will reoxygenate your blood and give you a few moments to step back from the situation causing your stress. It can also help lower your heart rate and blood pressure and reduce levels of stress hormones in your bloodstream.
There are many different deep breathing techniques for relieving stress. At a minimum, you can sit up straight, put a hand on your abdomen below the navel, and breathe in slowly through your nose until your lungs are full. Hold the breath for a moment before exhaling. Repeating this several times will help you feel calmer, refreshed, and more focused.
Some individuals choose to take this further, practicing meditation to manage their stress. On the other hand, some individuals find that focusing on breathing increases their stress levels. If this happens to you, this method may not be ideal for stress relief.
Take a break
If your specific task is something you can put down for a brief period, do so. Take a short walk, stretch, and have a glass of water or a healthy snack. Even if you’re doing a time-sensitive task, you often aren’t doing your best work when you’re stressed. Giving yourself a short break will help you relax and refocus on the task at hand.
Chunk tasks
Huge tasks, like a long-term paper or a final exam, can seem overwhelming and bring on stress. If you break the task down into smaller parts that can be tackled individually, it becomes more manageable and less stressful. A 15-page paper is less stressful when you write three pages per day and edit five pages at a time rather than writing and editing it all at once. You will also feel more accomplished when you complete numerous small tasks rather than making a bit of progress on a large one. This is why developing and following a study plan is critical; it allows you to spread your work out over several weeks or days rather than rushing to finish everything at the last minute.
Avoid procrastinating
Breaking up tasks won’t do you much good if you keep everything to the last minute. Again, planning and time management are key to avoiding procrastination. Stick to your study plan, don’t skip or put off your study sessions unless it’s an emergency, and put your work away when your study time is over and let your mind rest. You will be more productive and willing to work if you know an end is in sight.
Practice saying no
You can and should keep up with your nonacademic responsibilities and commitments, but you aren’t under an obligation to say yes to everything. Spending time with friends or participating in extracurricular activities can be a great way to relax and relieve stress, but if they are taking up a disproportionate amount of your time or energy, they can actually increase your stress levels. Check in with yourself to see if you’re experiencing any of the stress symptoms listed above during these activities, and pay attention to your capacity in terms of time and energy. Allow yourself to set boundaries by saying no to events, extra work shifts, or other commitments if you need time and space to rest and relax.
Take care of your health
Stress is a physical reaction, and you’ll be able to handle it better by building up your health. Be sure to eat regular nutritious meals with minimal junk food, especially when studying. Regular exercise makes you healthier, relieves stress, and gives you more energy. Also, reduce or quit your bad habits, such as smoking or staying up late, as these habits drain your energy, increase stress, and make studying an uphill battle.
Seek help if necessary
Stress may be a normal part of life, especially for college students, but it doesn’t mean you must manage it all alone. Don’t be afraid to ask for help if you have difficulty managing your stress. For some individuals, talking with friends or a loved one may be enough to relieve stress, but it may be necessary to seek help from a professional in certain situations. Visit your school’s counseling center or an outside counselor specializing in stress management. A counselor can help you by letting you talk about your stress and giving you additional coping strategies.
Additional Resources
- Mayo Clinic — The Mayo Clinic is one of the nation’s largest, non-profit academic health systems. Its website offers many resources for understanding and managing stress.
- Mindful — This non-profit promotes mindfulness, which can be an effective tool for relieving stress.
- Psychology Today — In addition to various articles offering advice on handling stress, Psychology Today has a search tool for finding licensed mental health professionals if you are seeking help.
- Talkspace — For those who don’t have access to licensed mental health professionals locally, Talkspace can connect you to a therapist online through video chatting and messaging.