5 Best Stress Management Techniques for Students

Posted on July 7, 2021 by Joseph Gerard

Smiling woman with laptop giving thumb up

By Shristi Patni

Students today experience a significant amount of stress that takes a toll on their grades, health and happiness.

A study conducted by the American Psychological Association found that teenagers have similar stress results as adults.

This means teenagers experience chronic stress and have little means to cope effectively. They feel sad, depressed or overwhelmed and don’t know how to reduce stress.

Stress also affects health-related behaviors such as exercise, diet and sleep patterns which when combined, takes a larger toll.

Causes of Students Stress

Another study was conducted to find the most common causes of stress among students. It was found that most of the stress is caused by school and their activities.

Chronic stress, if untreated, can persist into college years leading to mental health issues and academic disengagement.

The most common causes of stress among students include:

Work
Relationships
Transitions (living independently, moving out, graduating)
Social challenges
Extracurricular activities
Homework
School

High school students are the worst hit amongst all the students. They have to take up challenging courses, face intense competition, participate in extracurriculars, study, ace placement tests and plan for their future.

College is another place that causes a lot of stress amongst students. Once a student is accepted, the stress continues. The need to make new friends, fit in, handle the challenging workloads and live independently. Romantic relationships cause an extra layer of stress.

Students don’t understand how they can manage stress and navigate their life better.

With a full schedule of lectures, activities and assignments it’s difficult to dissipate stress.

This is why we bring you the 5 Best Stress Management Techniques for Students.

Tired Black Girl Waking Up In Bed With Sleep Mask

#1. Get Proper Sleep

The number one mistake you make as a student is compromise on your sleep.

And it’s okay to stay up a night or two when you’re having fun but maintaining a proper sleep schedule is crucial to keep stress at bay.

When you deprive your body of sleep, you reduce your productivity. You feel sluggish and disoriented throughout the day.

This hinders your learning abilities and causes additional stress of missing out on your studies.

Have a strict sleep schedule. Try to get at least 8 hours of sleep every night. Don’t shy away from taking naps either.

Beautiful sunset run

#2. Exercise

The easiest (and cheapest) way to blow off some steam is to start exercising.

You can easily incorporate a small exercise routine into your daily schedule.

Walk or bike to school or college or do Yoga in the morning.

Exercising as little as 15 minutes a day will have a major impact on your overall health and well being.

#3. Start Visualizing

You can use guided imagery to reduce stress. It’s effective, easy and doesn’t require a lot of time.

Visualizations help you calm down, detach from everything and relax.

It’s also an excellent way to prepare yourself for the things that causing you the most stress.

For instance, if you’re nervous about giving a speech, sit down, light your favorite scented candle and visualize yourself giving the speech.

You’ll feel less stressed when you see yourself performing just like the way you wanted to and will by being able to prepare early on.

Woman relaxing on a sofa listening to music

#4. Listen to Your Favorite Music

Research suggests that listening to music can help reduce stress.

It helps you calm your mind and stimulate it as the situation demands.

Relax with your favorite melodies, “wake up” mentally by listening to upbeat music and play classical music when studying.

#5. Get Organized young man start up working on desk

Clutter can cause immense stress, decrease your productivity and can also cost you money.

Most students are guilty of living in cluttered spaces which often leads to negative effects on their grades.

One of the best dress management techniques is to stay organized.

Ensure that your study area is a soothing, minimalist space that’s devoid of clutter and distractions.

This helps reduce stress and saves time in finding lost items and keep you positive.

A clean and tidy space will encourage you to study more and get better grades.

It’s actually worth the effort.

The Takeaway

Stress is a part of human life and the sooner you understand how to deal with it, the better it is.

The best stress management techniques still pretty much remain the same: eat well, exercise regularly, get proper sleep and do things that make you happy.

Other than that, self-talk and use affirmations to help you stay happy and stress-free.

Which stress management techniques work for you? Do you have any other techniques that help combat stress? Tell us in the comments section below.

Author Bio: Shristi Patni

Picture of Shristi Patni

Shristi is a content writer and owner of F and B Recipes. She enjoys creating a list of “Things That Make Happy” or coming up with creative Food Blog Names. Formerly the Chief Content Officer at Raletta, she is currently working on her second cookbook.

Facebook: F and B Recipes

Please also review AIHCP’s Stress Management Consultant Certification and see if it matches your academic and professional goals. The program in online and independent study and open to qualified professionals.

Stress Management Consulting Article on Stress and Diet

Posted on June 16, 2021 by Dominick Flarey

Good diet is essential in every aspect of life. Stress is no different when it comes to eating. Certain foods can reduce cortisol and help with stress itself. Eating according to a stress reducing diet can be an important part of one’s overall health.

Better diet can reduce stress. Please also review AIHCP’s Stress Management Consulting Program and see if it meets your professional goals

The article, “Eat These Foods to Reduce Stress and Anxiety” from HealthEsssentials of the Cleveland Clinic looks closer at certain foods that help the body reduce stress. The article states,

“If you’re trying to lower your stress levels, you probably already know to start with the basics: self-care, sleep management, and exercise. But did you know there are some foods that lower stress levels, too? Dietitian Courtney Barth, MS, RDN, LD, CPT, explains how certain foods can help reduce your levels of cortisol — the primary hormone responsible for stress.”

To read the entire article, please click here

In addition to better diet and avoiding certain foods, it is also important to remember not to miss meals. Missing meals and needed nutrition to fight stress can cause long term problems in health.

Please also review AIHCP’s Stress Management Consulting Program and see if it matches your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management Consulting

Stress Management Consulting Program Article on Stress and Resiliency

Posted on June 16, 2021 by Dominick Flarey

One’s ability to overcome, cope and be resilience to stress is important in mind and body health. The ability to bounce back from stress and resume normal activity is key. Stress is a killer in the world, whether at home or work and those who are more resilient to stress have a far better chance of a longer life.

Resiliency to stress is key to a healthier and longer life. Please also review AIHCP’s Stress Management Consulting Program and see if it meets your professional and academic goals

The article, “How to Improve Your Resilience to Stress” by Kieran Alger looks at resiliency to stress and how to improve it within one’s own life. He states,

“Modern life is stressful, even without the pressures of a global pandemic. You can take measures to reduce your daily exposure, but shooting for a totally stress-free existence is about as realistic as expecting everyone at the gym to re-rack their weights. Your next best option: learn how to spot the signs, manage your response and build resilience. Find out how to upgrade your anti-stress defenses below.”

To read the entire article, please click here

In the meantime, monitor stress, reduce it and cope in healthy fashion for a longer and healthier life.

Stress Management Consultant Article on Stress and Weight Gain

Posted on May 21, 2021 by Dominick Flarey

If stress is not bad enough, it is also connected to weight gain because of the chemicals the body produces in the Flight or Fight Response. Cortisol primarily is a leading culprit in weight gain. If someone is constantly stressed, this hormone helps the body increase sugar and slows your metabolism. In addition stress is indicative to unhealthy habits. Stressed individuals rarely work out or walk in the open sun but instead eat unhealthy and lay in bed worrying. These things prevent the regular day to day activities that help burn fat.

If Stress was not bad enough, it also leads a myriad of health issues, including high blood pressure, heart issues and weight gain.
Please also review AIHCP’s Stress Management Consultant Program

The article, “Stress and Weight Gain: What’s the Connection?” by Grant Tinsley takes a closer look at stress and weight gain connections. He states,

“Cortisol releases glucose into your bloodstream to give you the boost of energy it thinks you’ll need to react to this. Prolonged or chronic stress can keep your cortisol levels on the rise. That can lead to an overload of glucose. If it’s left unmanaged, all of this extra glucose in your blood could lead to obesity.”

To read the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Program. The program is online and independent study and open to qualified professionals seeking a four year certification as a Stress Management Consultant

Stress Management Consulting Certification Article on Panic Nightmares

Posted on May 7, 2021May 7, 2021 by Dominick Flarey

Stress builds up within the body even at the subconscious level. Panic nightmares can erupt in a person’s life due to unresolved stress. Individuals who experience these nightmares wake in a panic and fear and the nightmare is a manifestation of the stressor or issues that are dominating the person’s mind. Why the panic attack in the sleep occurs is still open to debate, but the root cause is generally agreed to be stress.

Panic attacks in one sleep are usually rooted in stress. Please also review AIHCP’s Stress Management Consulting Certification

The article, “Why Am I Panicking In My Sleep?” from Cleveland Clinic’s Health Essentials discusses the phenomenon of panic nightmares. The article states,

“It’s 3:00 a.m. and you’re wide awake. It’s not because you had too much coffee or need to use the bathroom. You’re up because a panic attack jolted you out of your sleep. You’re sweating, breathing hard, your heart is racing and you can’t shake the panic or dread you’re feeling in that moment”

To review the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Certification and see if it matches your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management Consulting.

Stress Management Program Article on Work and Home Stress Balance

Posted on May 7, 2021 by Dominick Flarey

With life, a proper balance with work and life is critical to optimal health. When this balance is not achieved, bad things occur. On the extreme of over work, the imbalance leads to multiple stresses that come home with the individual. These stresses can overtime become chronic and unhealthy for the individual. Burnout can become a common end result.

Work and home life need to be balanced to avoid stress. please also review AIHCP’s Stress Management Program

It is important for workers to understand the need for relaxation and home life and to properly balance life with work.

The article, “How To Offset Stress And Achieve Work-Life Balance” by Ed Beltran looks closer at how to balance work and life to avoid burnout. He states,

“As if the world wasn’t stressful enough, the pandemic brought greater challenges to the often-elusive work-life balance. One of the biggest challenges was the transition from office life to the solitude of working remotely. Parents suddenly had to learn how to teach their children at home while maintaining the same productivity at work as before. Moreover, millions of Americans united in the fight for equality and civil rights.”

To read the entire article, please click here

Please also review AIHCP’s Stress Management Program and see if it matches your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification.

Stress Management Consulting Certification Article on Yoga and Stress

Posted on May 7, 2021 by Dominick Flarey

Eastern techniques are designed to lower heart rate and create calm. Hence it is no surprise that many Westerners look to utilize them in stress reduction. Yoga is no exception and is one of the most used Eastern exercises to reduce stress and promote overall well being.

Yoga can help with stress. Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your goals

The article, “Here’s How to Use Yoga for Stress Reduction: from Healthline looks closer at how Yoga reduces stress and explains how. The article states,

“Yoga continues to grow in popularity as people experience its physical and mental benefits. Developing a personal yoga practice can help prevent and reduce stress, which is a common goal among people who want to create positive growth and focus on self-improvement.”

To read the entire article, please click here

Please also review AIHCP’s Stress Management Consultant Certification and see if it matches your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management Consulting.

3 Ways To Tackle Relationship Stress As A Busy Healthcare Professional

Posted on April 21, 2021 by Joseph Gerard

Doctor Touching the bridge of his nose By Lucy Peters

Approximately 93 percent of healthcare workers reported higher than normal stress levels last year, according to Mental Health America. Life for healthcare workers these days is more strenuous than ever. If you are a health professional, the last thing you would want is for relationship stress to pile on to the work stress you already have. So if you ever find yourself facing relationship stress, keep these 3 techniques in mind. If you pair them with effective de-stressing strategies, you will be able to weather the tide of modern healthcare challenges and create a more reliable balance between work and your personal life.

Practice Empathy And Emotional Control

As much as you want your significant other to be understanding of your situation, you must also be understanding of theirs. You might be trying to shore up an understaffed hospital, but they might also be coming home from a bad day at work to an empty home. Empathy is a key component to reducing the stress your significant other makes you feel. And as your agitation goes down, you will then be able to interface with them in such a way that doesn’t add to their own stress. A 2004 study by Eisenberg et al. shows this by exhibiting the positive relationship between regulating one’s emotions and being better at relating to others. Empathy and emotional control allow you to consider your partner’s experiences without having them pile onto your own feelings and overwhelming you. With this level of clarity, you are able to think of compromises that adequately address both of your concerns.

Get Creative With Conflict Resolutions

It cannot be emphasized enough how important conflict resolution is to eliminate relationship stress. A study by psychologists Julie Petersen and Benjamin Le for Modern Psychological Studies found that productive problem-solving was the only way to work through conflict without creating stress. The three other resolution tactics, namely conflict engagement, compliance, and withdrawal, all lead to some form of stress when employed. The first step in resolving any conflict is taking time to talk about it. However, your profession makes you short on time. So, you are going to have to improvise a way to make every opportunity to fix issues count. Arrange activities that you can pull away from easily should you get suddenly called in for an emergency. Or you can communicate through little gestures sprinkled throughout the day. Your resolution strategies will depend largely on your significant other’s personality. Try to appeal to their interests and talk things out over an activity they love. But remember to tell them about wanting to have a dialogue about your issues beforehand. Also, it helps a lot if you smooth things along with a peace offering, like thoughtful treats and gifts.

Maximize Your Quality Time Together

With rotating shifts and other scheduling hurdles, this task seems downright monumental. Still, with a little clever planning, you can squeeze as much quality time as you can possibly get out of your busy schedule. This usually entails building a separate schedule for spending time together as a couple. If your shift changes usually fall along with certain time slots, create alternate schedules that you can jump to, to eliminate the need to improvise. However, if shift assignments fall all over the clock, try to anticipate when they come and detect patterns in them.

Healthcare professionals face a veritable deluge of obstacles in today’s landscape. Now that our service is needed more than ever, we simply cannot allow stress to get to us, whether it be from work or from home. Hence, it is important to keep sources of stress in check with the most effective means you can muster.

Stress Management Consulting Program Article on Stress and Weight Gain

Posted on March 26, 2021March 26, 2021 by Dominick Flarey

Stress causes multiple problems to the body due to the stress response. In such a tense state, it can also affect over time one’s waist line and add to gaining weight. Weight gain is directly correlated with chronic stress.

Stress can negatively affect one’s weight. Please also review AIHCP’s Stress Management Consulting Program and see if it meets your professional goals

The article, “Surprising Side Effects Stress Has On Your Waistline, Say Experts” by Perri Blumberg looks closer at how stress can affect weight gain. She states,

“As Ivanir further elaborates, stress can lead to weight gain via a hormone called cortisol. “When under stress, the adrenal glands produce cortisol, which leads to a surge of energy by stimulating fat, carbohydrate, and protein metabolism,” she explains. “However, cortisol also increases appetite and cravings for sweet, fatty, and salty foods. With chronic stress, this overexposure to cortisol can lead to weight gain,” she adds, further noting that cortisol secretion also promotes abdominal fat accumulation.”

To review the entire article, please click here

Reducing stress is imperative to overall health and as one can see, stress affects almost every aspect of our life. It is important to manage it in order to live a healthy and productive life.

Stress Management Consulting Program Article on Stress and Mental Perception

Posted on March 17, 2021 by Dominick Flarey

One can never escape stress but one can interpret the data around stress and find a different outlook and perspective. This ideal was in the classical age and many philosophers and stoics understood the nature of stress and what one can do mentally to reframe that stress.

How one perceives stress is key to how one will respond to it. Please also review AIHCP’s Stress Management Consulting Program

The article, “These 5 Stoic Strategies Will Help You Slay Your Stress” by Ryan Holiday looks at five different quotes from the ages of philosophy and how one can incorporate that wisdom in regards to stress today. He states,

“Stress was a factof life. But suffering because of stress? To the Stoics, that was a choice. They mastered the discipline of perception, the ability to see things simply and straightforwardly, as they truly are: neither good nor bad. Marcus Aurelius wrote in Meditations: “Today I escaped anxiety. Or no, I discarded it, because it was within me, in my own perceptions — not outside.”

To read the entire article, please click here

How stress is perceived and one’s world view is a big indicator how one will deal with adversity, stress, worries and anxiety.

To learn more about Stress Management, then please review AIHCP’s Stress Management Consulting Program. The program is online and independent study and open to qualified professionals seeking a four certification in Stress Management Consulting.