School can be very hard sometimes, they are periods where nothing seems to be going the way we want it, and somewhere the fear of getting a bad grade or comment can really come to push us down.
This often creates more stress which makes things seem much bleaker than they really are.
This is something that we all go through at least once, school is stressful at times and it's important to realize that it's okay to feel anxious or nervous.
If you don't feel stressed, then good for you. But it's still important to be aware of its impacts and how to deal with it when the time comes.
Table of Contents:
What is stress?
Symptoms of stress
Finding the source of stress
How to deal with
What is stress?
Stress is a natural reaction of your body towards an upcoming event. Whether it takes the form of excitement (for a joyful occasion) or a negative one (which is what stress is most often associated with), too much, unaddressed stress can have long-term negative impacts on your physical and mental wellbeing.
Stress can take three general forms:
Acute stress: this is a short-term feeling that you get for example when you're running late or forgot something. This day-to-day stress doesn't have very significant impacts on your body as you return to normal state relatively quickly.
Episodic acute stress: this is characterized by acute stress happening on a more than regular basis over a long period. This can lead to symptoms such as migraines and headaches and it feels like we are constantly in a state of crisis.
Chronic stress: this is when someone simply can't escape a stressful situation. Such as a difficult major or class, or a complicated relationship. This can lead to extreme weight gains or loss, sleep deprivation, depression, anxiety, etc...
Common symptoms of stress amongst students
Physical:
Sweating
Increase heart rate/blood pressure
Vertigo / dizziness
Muscle tension
Headaches
Stomachaches/nausea
Fatigue
Mental:
Difficult concentration
Forgetfulness
Struggle to make decisions
Slight memory loss
Negative outlook
Procrastination
A disconnection between thoughts, feelings, etc...
Emotional:
Hostile, irritable, etc...
Increased worrying
Loneliness
Constantly feeling overwhelmed
Finding the source of stress
Realizing that you're stressed is important. But it's just as important to identify where the stress is coming from so that one can tackle the issue and find comfort in dealing with their stress.
Often finding the source of your stress is harder than it may seem. You might have been feeling this way for longer than you can remember, you may not remember exactly what triggered your stress, there could be several factors, etc...
Try to take an introspective AND retrospective view on events that have recently, unfolded.
Was there a big assignment that you were more worried about than usual?
Do you have an unresolved argument with a friend or family?
Did you recently have to move city, country or school? Are you having a hard time finding friends or getting back into your old routine?
Do you feel anxious every time you think about your homework?
Do you have an ex you didn't completely get over?
Did you recently lose someone you were close to?
Are your grades not getting any better no matter what you do?
etc...
Once you can identify where your concern is coming from, you've already done half the work because figuring out for yourself what is making you feel stressed raises awareness of the underlying problem and gives you a chance to deal with it.
Tips to deal with stress
Here are some easy ways in which you can help alleviate your stress and put you into good habits to not develop chronic stress:
Get enough sleep: As students, we often sacrifice our sleep for the sake of studying or homework. This may not seem like a big deal as you tell yourself that once in a while it's okay to only get 5-6 hours. But in the long run, this can cause a foul mood, make you perform poorly in exams, and increase the stress level. Getting a healthy amount of sleep for teenagers between 13-18 years old is around 8-10 hours and this can make a significant difference in school and home life but also in physical and mental health.
Eat well: Eating well can also have effects on your mood. Restraining, yourself can lead to unhealthy relationships with food, and showing no restraint can lead to indigestions and discomforts. Moderation is important but be sure to treat yourself once in a while. There are also some foods such as bananas or salmon that can boost serotonin levels making you feel overall less stressed and in a better mood.
Exercise: Regular workouts or sports are proven to increase the release of endorphins and improve cognitive activity and efficiency. Doing exercise to cut study time or work can help clear your mind or calm yourself. Whether it's just walking around in your neighborhood, yoga, indoor or outdoor sport, it's beneficial to exercise regularly 3-5 times a week for at least 20 min.
Schedules/time management: When feeling overwhelmed, it's important to reorganize yourself. By managing your day, it can help you use your time efficiently and overall help you feel more in control. This can also help reduce procrastination, manage and include breaks, and avoid pulling all-nighters.
Spend more time socializing: Oftentimes when we have work or studying to do, we think that going out with friends or family is of secondary importance. But maintaining relationships is vital for stress management notably in creating a support network. The people close to you are the ones that can alleviate stress and help you see through tough times and socializing can also be a break from school or any kind of work.
Getting professional help: Sometimes, when dealing with chronic stress, the best solution may be to consult a therapist. There is no shame in going to see a professional for they can help to develop specific stress management techniques or methods for you and even detect the source of stress.
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