Everyone experiences stress at one time or another—it’s a normal part of being a human being—but the level of stress affecting college students can undermine their ability to succeed academically.
Consider the level of stress you feel today. Rate your current level of stress on a scale of 1–5: 1 is “little or no stress” and 5 is “extremely stressed.”
My current stress level: ________
If your stress level is a 3 or above, describe the symptoms of stress that you are experiencing.
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Can you identify why you are feeling this level of stress?
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If your stress level is a 1 or 2, can you identify why?
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When you are stressed, your body undergoes physiological changes. Your breathing becomes rapid and shallow; your heart rate increases; the muscles in your shoulders, forehead, neck, and chest tighten; your hands become cold or sweaty; your hands and knees may shake; your stomach becomes upset; your mouth goes dry; and your voice may sound strained. Over time, stress can develop into chronic health issues such as irritable bowel syndrome, common colds, migraines, and fatigue.
A number of psychological changes also occur when you are under stress. You might experience a sense of confusion, trouble concentrating, memory lapses, and poor problem solving. As a result of stress, you may also make decisions that you regret later. High stress levels can lead to emotions such as anger, anxiety, depression, fear, frustration, and irritability, which might cause you to be unable to go to sleep at night or to wake up frequently. These stress-related changes can turn into more serious psychological ailments such as anxiety disorder, depression, or panic attacks.
Stress has many sources, but two seem to be prominent: life events and daily hassles. Life events are those that represent major adversity, such as the death of a parent, spouse, partner, or friend. Researchers believe that an accumulation of stress from life events, especially if many events occur over a short period of time, can cause physical and mental health problems. Daily hassles are the minor irritants that we experience every day, such as losing your keys, having three tests on the same day, quarreling with your roommate, or worrying about money.
The best starting point for handling stress is to be in good physical and mental shape. If you pay attention to your body and mind, you will be able to recognize the signs of stress before they escalate and become uncontrollable.
Stay Motivated
Being Mindful of Stress
Do you get stressed before an exam or graded performance? Some level of stress might motivate you to do well, but a high stress level can have the opposite effect. The next time that you are stressed before a test or performance, note how you feel, both physically and mentally. Are you more energized, more alert? Or does your stress negatively affect your concentration or self-confidence? Manage your stress so that it helps, not hurts, your preparation and performance. If your stress is out of control, seek help from the campus counseling center.
Take Control Modifying your lifestyle is the best overall approach to stress management. You have the power to change your life so that it is less stressful. Lifestyle modification involves identifying the parts of your life that do not serve you well, making plans for change, and then carrying out the plans. For example, if you are stressed because you are always late for classes, get up 10 minutes earlier. If you get nervous when you talk to a certain negative classmate before a test, avoid that person when you have an exam coming up. Learn test-taking skills so that you can manage test anxiety better. If doing poorly on a test causes you to give up or become depressed, work to develop your resilience and belief in yourself. Learn from your mistakes, but trust yourself to do better in the future.
Another way students can take control of their lifestyle is by knowing their boundaries and making priority lists. This might mean saying no to friends or family members who distract you from your tasks and obligations—for instance, telling a roommate that you have to stay in to study instead of going to open mic night. It is OK to say no, and you don’t have to feel guilty about doing so. Students have obligations from clubs, classes, and peers, and you will have to work hard to manage all of these obligations and still maintain good grades.
Check your college Web site, counseling center, health center, student newspaper, or fitness center for classes that teach relaxation techniques. Learning new techniques for managing stress takes knowledge and practice. You’ll find apps, Web sites, books, and other resources that guide you through many options.