How can college students manage stress effectively. What are the top ways to alleviate stress in college. Which techniques help students cope with academic pressure. How does a healthy lifestyle impact stress levels in college.

The Impact of Stress on College Students’ Health and Performance

College life can be an exhilarating journey, but it often comes with its fair share of challenges. Stress, in particular, can take a significant toll on students’ well-being if left unchecked. Recognizing the signs of stress is crucial for implementing effective management strategies.

Common stress-related issues among college students include:

• Disrupted eating patterns (either overeating or loss of appetite)
• Sleep disturbances
• Mood swings and irritability
• Difficulty concentrating
• Increased use of stimulants or alcohol
• Substance abuse

Addressing these issues promptly can prevent long-term negative impacts on both physical and mental health. Let’s explore five effective strategies that college students can employ to manage stress and maintain a healthy balance in their academic lives.

Nourishing Your Body: The Role of Healthy Eating in Stress Management

Can the food you eat really affect your stress levels? The answer is a resounding yes. A balanced diet plays a crucial role in managing stress and maintaining overall well-being. While it might be tempting to reach for comfort foods or rely on quick, processed meals, these choices can actually exacerbate stress in the long run.

To optimize your diet for stress management, focus on incorporating:

• Fresh fruits and vegetables
• Whole grains
• Lean proteins
• Healthy fats

These nutrient-dense foods provide your body with the essential vitamins, minerals, and antioxidants needed to combat stress effectively. Moreover, they help stabilize blood sugar levels, which can prevent mood swings and energy crashes often associated with high-stress periods.

Is it necessary to completely eliminate treats from your diet? Not at all. The key is moderation. Occasional indulgences are perfectly fine, but aim to make nutritious choices the majority of the time. This approach not only helps manage stress but also supports cognitive function, weight management, and overall physical health.

Practical Tips for Healthy Eating on Campus

1. Explore campus dining options: Many colleges offer healthy meal plans through providers like Sodexo. Take advantage of these services to ensure balanced nutrition.
2. Plan your meals: Use tools like the USDA’s “ChooseMyPlate” website to guide your food choices and portion sizes.
3. Stay hydrated: Don’t forget to drink plenty of water throughout the day. Proper hydration is essential for managing stress and maintaining overall health.
4. Keep healthy snacks on hand: Stock your dorm room with nutritious options like fruits, nuts, and whole-grain crackers to avoid resorting to unhealthy alternatives when hunger strikes.

The Power of Exercise in Combating College Stress

How much exercise do you really need to reap stress-busting benefits? The good news is that even small amounts of physical activity can make a significant difference. Just 10 minutes of daily exercise can help release tension, boost your mood, and contribute to overall health improvements.

Regular physical activity offers numerous benefits for stress management:

• Releases endorphins, the body’s natural “feel-good” hormones
• Improves sleep quality
• Enhances cognitive function and concentration
• Boosts self-esteem and confidence
• Provides a healthy outlet for pent-up stress and emotions

Incorporating Exercise into Your College Routine

Finding time for exercise doesn’t have to be a daunting task. Here are some practical ways to increase your physical activity on campus:

1. Utilize campus facilities: Take advantage of your college’s fitness center or join intramural sports teams.
2. Walk or bike to classes: Choose active transportation methods when possible.
3. Take the stairs: Opt for stairs instead of elevators to add more movement to your day.
4. Study breaks: Use short study breaks to do quick exercises like jumping jacks, push-ups, or yoga stretches.
5. Join fitness classes: Many colleges offer group fitness classes that can be both fun and motivating.

Remember, consistency is key. Aim to make physical activity a regular part of your routine, even if it’s just in small doses throughout the day.

The Crucial Connection Between Sleep and Stress Management

Why is sleep so important for managing stress in college? Adequate sleep is a cornerstone of stress management and overall well-being. Unfortunately, it’s often one of the first things sacrificed in the face of busy college schedules. However, prioritizing sleep can significantly impact your ability to handle stress and perform well academically.

The benefits of getting 7-9 hours of sleep each night include:

• Improved cognitive function and memory consolidation
• Enhanced ability to manage emotions and stress
• Better physical recovery and immune system function
• Increased energy and productivity during the day
• Reduced risk of mental health issues like anxiety and depression

Strategies for Improving Sleep Quality in College

1. Establish a consistent sleep schedule: Try to go to bed and wake up at the same time each day, even on weekends.
2. Create a relaxing bedtime routine: Engage in calming activities like reading or gentle stretching before bed.
3. Limit screen time before bed: The blue light emitted by electronic devices can interfere with your natural sleep cycle.
4. Make your sleep environment comfortable: Invest in comfortable bedding and consider using earplugs or a white noise machine if your dorm is noisy.
5. Avoid caffeine and heavy meals close to bedtime: These can disrupt your sleep patterns.

If you find yourself struggling with sleep due to stress, it’s essential to address the underlying issues. Consider speaking with a campus counselor or health professional for additional support and guidance.

Mastering Time Management: A Key to Stress Reduction

How can effective time management alleviate stress in college? Proper time management is a powerful tool for reducing stress and increasing productivity. By organizing your tasks and prioritizing your responsibilities, you can avoid the overwhelming feeling of having too much to do and not enough time to do it.

Effective Time Management Techniques for College Students

1. Use a planner or digital calendar: Keep track of assignments, exams, and other commitments.
2. Break large tasks into smaller, manageable chunks: This makes daunting projects feel less overwhelming.
3. Prioritize tasks: Focus on high-priority items first and allocate your time accordingly.
4. Create a study schedule: Designate specific times for studying different subjects.
5. Use time-blocking techniques: Allocate specific time slots for different activities, including leisure and self-care.

Remember, effective time management isn’t about cramming more activities into your day. It’s about making conscious choices about how you spend your time and ensuring a balance between academic responsibilities, social life, and personal well-being.

The Importance of Learning to Say “No”

Why is saying “no” an essential skill for managing stress in college? Learning to decline certain commitments or invitations is crucial for maintaining a healthy balance and preventing overwhelm. Many students feel pressured to take on every opportunity or social engagement, but this can lead to burnout and increased stress levels.

Tips for saying “no” effectively:

• Be polite but firm in your refusal
• Explain your reasons briefly if appropriate
• Offer alternatives if possible
• Remember that it’s okay to prioritize your well-being

By mastering the art of saying “no,” you create space for activities that truly matter to you and contribute to your overall success and happiness in college.

Cultivating Mindfulness and Relaxation Techniques

How can mindfulness practices help college students manage stress? Incorporating mindfulness and relaxation techniques into your daily routine can significantly reduce stress levels and improve overall well-being. These practices help you stay grounded in the present moment, reducing anxiety about the future and regrets about the past.

Effective Mindfulness and Relaxation Techniques for Students

1. Meditation: Even short sessions of 5-10 minutes can have a positive impact on stress levels.
2. Deep breathing exercises: Practice deep, diaphragmatic breathing to activate your body’s relaxation response.
3. Progressive muscle relaxation: Systematically tense and relax different muscle groups to release physical tension.
4. Mindful walking: Pay attention to your surroundings and bodily sensations while walking around campus.
5. Guided imagery: Use visualization techniques to create calming mental images.

Incorporating these practices into your daily routine can help you develop resilience to stress and improve your overall college experience. Many colleges offer mindfulness workshops or meditation groups, which can be excellent resources for learning and practicing these techniques.

Building a Support Network: The Social Aspect of Stress Management

Why is having a strong support network crucial for managing stress in college? Social connections play a vital role in stress management and overall well-being. Building and maintaining a supportive network of friends, family, and mentors can provide emotional support, practical assistance, and a sense of belonging during challenging times.

Strategies for Building a Supportive Network in College

1. Join student organizations or clubs related to your interests
2. Participate in campus events and activities
3. Form study groups with classmates
4. Utilize campus resources like counseling services and academic advisors
5. Stay connected with family and friends from home

Remember, it’s not about the quantity of connections, but the quality. Focus on nurturing meaningful relationships that provide mutual support and understanding.

The Role of Professional Support in Stress Management

When should college students seek professional help for stress management? While self-help strategies are valuable, there may be times when professional support is necessary. Many colleges offer free or low-cost counseling services to students. Consider seeking professional help if:

• Stress is significantly impacting your daily functioning or academic performance
• You’re experiencing symptoms of anxiety or depression
• You’re having difficulty coping with a specific situation or life transition
• You feel overwhelmed and unable to manage stress on your own

Remember, seeking help is a sign of strength, not weakness. Mental health professionals can provide valuable tools and strategies to help you navigate the challenges of college life more effectively.

Leveraging Technology for Stress Management in College

How can technology aid in stress management for college students? While excessive screen time can contribute to stress, technology also offers numerous tools and resources for managing stress effectively. From meditation apps to productivity software, there are many digital solutions designed to support student well-being.

Useful Tech Tools for Stress Management

1. Meditation and mindfulness apps (e.g., Headspace, Calm)
2. Time management and productivity apps (e.g., Todoist, Forest)
3. Sleep tracking and improvement apps (e.g., Sleep Cycle, Pillow)
4. Mental health and mood tracking apps (e.g., Daylio, MoodKit)
5. Online therapy platforms (e.g., BetterHelp, Talkspace)

When using technology for stress management, it’s important to find a balance. While these tools can be helpful, they shouldn’t replace face-to-face interactions or become a source of stress themselves. Use them as supplements to your overall stress management strategy.

The Importance of Digital Detox

Why is taking regular breaks from technology important for stress management? While technology can be beneficial, constant connectivity can also contribute to stress and anxiety. Implementing regular “digital detox” periods can help reduce stress and improve overall well-being.

Tips for a successful digital detox:

• Set specific times to check emails and social media
• Turn off non-essential notifications
• Designate tech-free zones or times (e.g., during meals or before bed)
• Engage in offline activities like reading, exercising, or spending time in nature
• Practice mindful use of technology by being aware of how different apps and activities make you feel

By mindfully using technology and taking regular breaks, you can harness its benefits for stress management while avoiding its potential pitfalls.

Five Top Ways For College Students To Manage Stress – Casper College

During your time in college, you will likely experience stress here and there. But if you are trying to regularly deal with stress, you should know that it can affect your physical and mental health. These effects can include not eating, overeating, not sleeping well, being moody and irritable for no real reason, being unable to concentrate, using artificial stimulants, drinking alcoholic beverages excessively, abusing drugs, etc. If you find yourself experiencing one or more of these issues, we have some ways that you can alleviate some of that stress. Below are five top ways for college students to manage stress.

1. Eat healthy foods

This sounds almost like a bummer, but it isn’t. What we are talking about here is a diet rich in fruits, veggies, whole grains, and protein. The majority of the time, you need to choose those types of foods. That doesn’t mean you can’t have the occasional donut or potato chips, but what it does mean is that a diet of fast food, processed foods, fried foods, high-fat and high-sugar foods should be avoided most of the time. Did you know that a poor diet can increase your stress levels? Over time, a nutrition-poor diet can lead to a host of issues, including decreased cognitive function, weight gain, and mental and physical stress. Eating healthy allows your body to be less stressed. If you’re wondering what a healthy diet looks like, check out the “ChooseMyPlate” site by the United States Department of Agriculture. You can even purchase dining plans from Sodexo, which runs the Sub Connection, the cafes in Liesinger Hall and the Walter H. Nolte Gateway Center, and the Tobin Dining Hall. You can even see what’s on the daily menu at Tobin Dining Hall here. Also, don’t forget to drink plenty of water throughout the day.

2. Exercise

You may be surprised at how little you actually need to do to get some exercise in. Even if you can’t give more than 10 minutes a day, that 10 minutes will help release tension, up your mood, and help your body stay healthy. It’s a fact that physical activity does and will improve your overall health and help decrease your stress levels. At Casper College, you can work out at the T-Bird Fitness Center or participate in one of our many intramural teams. What other ways can you exercise daily? Park your car farther away from buildings, take the stairs, bike, hike, walk to your destinations, jog, etc. Remember, your body will fight stress better when you exercise, even a little bit!

3. Get plenty of sleep

One of the first things that you may find yourself skipping is getting enough sleep. Between classes, perhaps a part-time job, homework, and socializing, you might think that missing a few Zzzz is no problem. However, one of the best ways to ward off stress and keep your mind and body operating at peak performance is to get between seven and nine hours of sleep each night. You’ll find that getting enough sleep not only helps you feel and perform better, but it also helps with your memory and ability to recall things, helps with tissue repair and muscle growth, energy levels, and your ability to learn. Without enough sleep, you can find yourself experiencing more stress, which can lead to you not being able to go to sleep at night because you are stressed out! It can be a vicious cycle. One way to overcome this is to have and keep a regular sleep schedule. Try going to bed 30 minutes early and turn off your phone and tablet. Instead, read a book or magazine. If you are still wide awake after about 20 minutes with the lights off, get up and do something calming and soothing, which will allow your brain to calm down.

4. Manage your time and learn to say “no”

You can manage your time through organization and learning to say no. Organization allows you to manage your time, and good time management is one of the best ways to relieve stress. Purchase or make up your own day or weekly planner, use a calendar — Google Calendar or Apple’s iCalendar are both good — or a priority chart, whichever works best for you. Once you have settled on the best time and organization management for you, be sure to stay with it. Prioritize each item for the day or week and then assign an amount of time for each, starting with the most to the least important. This can and should include time for class and study, as well as time for work, family, friends, and yes, even yourself. Be sure to make time for relaxation and what interests you like a hobby or listening to music. And don’t forget not to take on too much. This can mean saying no to the many requests for your time you may get from others. We are often afraid to say no because we don’t want to seem rude or selfish, we feel obligated, we want to please the asker, etc. If you say yes all the time, or even most of the time, you can actually up your stress levels. By saying yes, you are putting your priorities and obligations on the back burner. But, at some point, you will have to go back to them, and if you end up without enough time for your priorities and obligations, you are sure to get stressed out. But you don’t need to be rude when you say no. Just let the other person know that while you appreciate them asking you, you cannot take on their request.

5. Practice Mindfulness

To practice mindfulness is to simply tune into yourself and be fully present in the moment. Studies have shown that when a person is engaged in mindfulness, their stress level is reduced. Students can sign up for a free four-week, one hour per week Koru Mindfulness Course at the Casper College Wellness Center. The course is specifically designed to provide college students with “ … mindfulness, meditation, and stress management skills … “ Students who have gone through the four-week training can feel calmer, more rested, have greater self-compassion and slow down their racing mind. It is important to note that you are less likely to be stressed when you are mindful of your needs and learn to engage in self-compassion. Besides practicing mindfulness, you can also induce relaxation through deep breathing, aromatherapy, hydrotherapy, journaling, and positive thinking.

Remember, college students, like you, can experience stress for many reasons, including new or additional responsibilities, new living arrangements and daily schedules — which can also change eating and sleeping habits, harder classes, meeting new people, etc. However, if you find that stress is still getting to you even after trying these tips or are trying to treat it through alcohol or drugs, you need to ask for help. Casper College provides several avenues for you to pursue. Counseling services are housed within the Casper College Wellness Center. Casper College’s counselors offer individual, couple, and group counseling as well as consultations and crisis intervention. The Casper College Student Success Center can help you find tutoring and study resources, career services, and provide extra guidance, support or a helping hand. All of these services are free and confidential.

Media contact: Lisa S. Icenogle

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12 Tips to Manage Stress for College Students

Stress in college is inevitable. According to the Anxiety and Depression Association of America, 80% of college students frequently or sometimes experience stress daily. Stress is also a contributing factor to poor academic performance for one in three students. College students can develop coping strategies to combat stress triggers and improve their experience while in school.

What causes stress in college students?

According to the American College Health Association (ACHA), 44.9% of college students experience more than average stress levels, while 12.7% experience overwhelming stress levels. With so many academic demands and responsibilities as a student, it’s expected that you might feel high levels of stress from time to time. But, when stress disrupts daily activities, you need to determine the cause of your stress and how to manage it.

These are some of the most common causes of stress for college students.

Living away from home

Transitioning from high school to college is exciting for many students because it’s their first time living away from home. However, with independence comes new responsibilities and taking accountability for your actions. It can be overwhelming adapting to a new environment and learning how to take care of yourself. It’s normal for students to experience sadness and high stress levels when they realize how far away they are from their support system of family and friends.

The rising cost of college is a significant source of stress for many low-income families and students who put themselves through school while working. One study found that 70% of college students experienced financial stress. This stress comes from working out how to manage college expenses, including tuition, textbook costs, meal plans, and general expenses, on top of a full course load. For many students, this additional stress increases the chance of dropping out of school.

One of the most common stressors in college is academic performance. There is enormous pressure placed on students’ academic performance, which can negatively affect mental health. This pressure can stem from maintaining certain grades to keep a scholarship, not wanting to disappoint parents, or personal expectations. If academic stress isn’t managed, it can lead to mental health issues such as anxiety, depression, substance use, burnout, and declining health and well-being.

Conflict with a roommate

While some colleges provide the option to choose a private room in a residence hall, most schools only offer shared living spaces. Putting a group of strangers together in a small room can easily lead to tension and conflict if the individuals don’t get along or become friends. Research has shown that roommate conflict impacts grades and increases the chance of a student dropping out.

College is an excellent place for students to form new relationships while still maintaining relationships that existed before leaving for school. Connections with family, friends, and partners can be a great stress reliever. But, if these connections go awry, a student may experience significant stress and anxiety. It’s crucial to identify if a relationship is making you feel supported or more stressed out. Stressful relationships can impact academic performance and mental health if a healthy solution can’t be found.

Post-graduation plans

It’s common for students preparing to graduate to start thinking about what comes next, but it can also be stressful and scary. Post-graduation stress disorder can make you feel emotionally and mentally drained when making decisions on the next chapter of your life. It can be daunting to think about leaving behind the life you created in college and taking your first steps into the real world. For students dealing with this type of stress, it’s important to find coping mechanisms before symptoms get worse.

Stress management tips for college students

Long-term stress can have detrimental effects if left unmanaged. Not only can it affect your mental and physical health, but also grades and relationships. Identifying and understanding where your stress comes from can help you better manage it. Consider these twelve ways to manage stress when you feel anxious or overwhelmed.

1. Get proper rest and sleep

American Psychological Association notes that good sleep allows our brains to recharge, repair our muscles, promote memory consolidation, and boost the immune system. In fact, 21 percent of adults feel higher levels of stress from not getting enough sleep.

Many college students pull all-nighters, studying through the night to prepare for an exam, but this type of habit can lead to sleep deprivation and insomnia. Depriving your body of sleep can lower cognitive function, academic performance, and mental health. If you have trouble sleeping at night, try techniques such as avoiding excess caffeine, turning down the lights, or putting away technology at least one hour before bed.

2. Focus on health and nutrition

When you think of college weight gain, it’s usually associated with the “freshman 15.” However, it’s not necessarily true that you’ll gain 15 pounds in your first year of college. According to Harvard Medical School, stress can both shut down the appetite by releasing a corticotropin-releasing hormone and increase the appetite by releasing cortisol.

When you pair the freedom to choose what and when along with academic stress, college students are more likely to cope by overeating or undereating. Developing good habits like eating a balanced diet, exercising regularly, and getting enough sleep can help manage stress and prevent dramatic weight loss or weight gain.

3. Be active

The Mayo Clinic suggests that regular exercise increases overall health and can reduce stress. Exercise is also effective in reducing fatigue, improving mental clarity, and enhancing cognitive function. After physical activity, the brain produces feel-good neurotransmitters called endorphins that act as natural painkillers. Relaxation techniques such as meditation, acupuncture, massage therapy, and deep breathing can also produce endorphins.

If you’re having trouble getting motivated to be active, try inviting a friend, changing up your routine, or exercising in short-time intervals. Adding just 15 minutes of physical activity to your daily routine can help your physical and mental health.

4. Have a stress outlet

Having a healthy outlet to turn to in times of stress can help calm your mind and clarify how to move forward in a stressful situation. Things like a hobby, social club, or physical exercise can all be outlets for relieving stress.

5. Find connections

There are numerous benefits of having a solid support system while in college. Personal connections provide stress-relief hormones that counteract the body’s fight or flight response. Surrounding yourself with people that you trust can also help you feel safe and calm.

The Mayo Clinic says that “social isolation and loneliness are associated with a greater risk of poor mental health and poor cardiovascular health, as well as other health problems.” College is a great time to make new friends. Joining a club or organization, talking to classmates, volunteering, or being on an intramural sports team can help create connections on and off-campus.

6. Practice self-care

Stress causes tension in the body through stiff and sore muscles, headaches, or lowered immune systems. Setting aside time in your busy schedule to prioritize self-care helps reduce tension and stress. Having a spa day, taking a bubble bath, meditating, or taking yourself on a date are just some of the ways you can practice relaxation.

7. Manage time effectively

Ineffective time management can cause significant stress for college students. Approximately 87% of college students said they would perform better in their classes if they had better time management skills. Experiencing college life for the first time can make it tempting to choose social life over schoolwork.

Developing time management strategies helps you stay organized and better prioritize your most important tasks. Writing down your upcoming assignments and exams in a planner or on your phone can help you know what’s next and prioritize your time. When you know you have to study or do an assignment, you can schedule your day accordingly. Effective time management can help improve academic performance and keep you organized, which, in turn, can lower stress and anxiety.

8. Stay organized

It may seem overwhelming to keep track of everything with a schedule crammed full of classes, assignments, extracurricular and social activities. But, not having organizational skills will only add more stress and pressure to your plate. Unorganized students typically have less academic success than organized students.

Before assignments start piling up, it’s crucial to find ways to stay organized. Calendars and planners are valuable organizational tools. Try to keep your living environment and workspace tidy and organized as well to reduce distraction and anxiety.

9. Practice positive thinking

Research has shown that there are numerous benefits to positive thinking when you’re feeling stressed out. Positive thoughts can improve physical well-being and provide a clear mind. When you feel yourself thinking negatively, counteract these thoughts by giving yourself positive encouragement. Positive reinforcement during stressful times can lessen the chance of developing chronic stress.

10. Try mindfulness exercises

College students are busy and constantly distracted, which makes it challenging to be present in the moment. Mindfulness helps to drown out the background noise and increase awareness. Meditation is a great way to practice mindfulness, but you can also incorporate it into daily activities. This will not only improve memory and focus but is also a beneficial way to relieve stress.

11. Start journaling

Journaling can be very therapeutic and lower stress levels. Write down your daily thoughts and feelings or keep a stress journal. This type of self-reflection can help you find a pattern of regular stress in your life and examine how you deal with it. This will help put things into perspective so that you can effectively manage these stressors.

12. Don’t be afraid to reach out for help

Even before you feel like the stress has become too much to handle, reach out for help. Find out what mental health resources your school offers or take the time to talk to a professional. A mental health professional can determine your stress triggers, develop a mental health plan, and strategize healthy ways to cope with stress.

How telehealth can support students who need help managing stress

Focused on improving the health and wellness of students, TimelyCare offers colleges and universities virtual mental health resources and services powered by telehealth. TimelyCare’s total health and well-being solution is an extension of on-campus health services. With 24/7/365 access to providers in all 50 states, TimelyCare helps students manage stress anytime, anywhere.

Contact us to explore TimelyCare’s telehealth programs that deliver high-quality, on-demand mental health care for students.

KGB POU “Ussuriysk Agro-Industrial College”

The defense of a thesis is a decisive step towards completing college education and obtaining a profession. This is a very important moment. Such moments in life are always associated with excitement, worry and stress. And the closer the day of defending the thesis, the more difficult it becomes to control yourself.

I offer a number of recommendations that will help you during this crucial period

First of all, you should understand: to test stress – normal . Stress is an evolutionary reaction of the human body to changes in the external environment. This is one of the survival mechanisms. In light of this, our task is not to get rid of stress, but to manage it . It is important to understand that the manifestations of stress are individual. Therefore, everyone deals with it in their own way. There is no magic cure for academic stress, but there are ways to make it easier to deal with.

You already have life experience of experiencing various stresses. So, you have proven ways to manage it. Review them. Which of these can help you? Recall the moments when you managed to cope with feelings in a stressful situation. What feelings did you experience? Relive them here and now. This will give you confidence. Use the successes of the past to support yourself in the present.

Knowing another important pattern of the psyche, which determines our success or failure in activities, will help to cope with stress. And this pattern is a setting. Under the installation in psychology understand the unconscious readiness of a person to think, feel, act in a certain way. Therefore, you don’t need to program yourself with thoughts like: “What a horror it will be if I don’t pass”, “My parents will be very disappointed”, “I’m so poorly prepared that I definitely won’t succeed.” Instead of these phrases, start setting yourself up for success . You need to say to yourself more often: “I am doing my best to achieve the result (specify which one specifically), everything will definitely work out!”. And remember: it is necessary to praise yourself even for small successes on the way to achieving the goal.

The attitude also manifests itself in how you generally perceive the situation of defending your thesis. If this situation in your mind reads like horror, nightmare, catastrophe, torture, then what result will you get? After all, in this case, your psyche works to protect yourself, and not the thesis))). Therefore, it is important to perceive this situation constructive , positive . For example, as a reason for self-development: the development of their learning skills, volitional qualities, self-presentation skills, self-regulation, communication skills. Focus on what you will gain and not lose in this situation.

Emotions are also an important regulator of a person’s state and behavior. And now they overwhelm you. Do not hold back emotions, learn to express them ! People tend to worry, so don’t lock yourself up and think that no one will understand you. Be sure to understand and support. Do not hesitate to seem emotional, tell your loved ones why you are worried, what exactly scares you in the situation of defending your thesis. Speaking out your emotions leads to their awareness and acceptance, which means an increase in control over them.

In order not to create a whirlwind of negative emotions in yourself, don’t listen to the scary stories of students that “three years ago, two red diploma students were ‘bombarded’ during the defense.” Don’t listen to alarmists, don’t over-discuss your fears, don’t feed on unnecessary excitement. Better voice and discuss positive expectations from the defense of the thesis, focus on the strengths of the written work and your report. Form a positive image of the situation and yourself in it.

preparation by this moment will add confidence to defending your thesis. At least a week before the defense start visualizing your successful performance several times a day . Play everything in your mind down to the smallest detail – your posture, gestures, confident tone, benevolent glances of the commission. The more detailed your ideas about protection are, the less panic there will be on that very crucial day. The most important moment – in the process of “virtual speech” physically feel how you calm down with every minute, with every word of a public speech. As you read the contents of your speech aloud, correct any phrases or sentences that might cause difficulty, slow down the pace, or lead to a slip of the tongue. It is better to remove them immediately than to constantly keep in mind a reminder that “here you must not forget, it’s right to say …”. An important point: pay attention not only to the content of the speech, but also to the intonation, it should be calm and confident, contain all the necessary pauses.

On the day of defending your thesis, try to refrain from convulsive repetition of the content of your speech. Make time for morning rituals and a relaxing breakfast. To restore the resource state and cope with stress (on the eve or in the morning on the day of defense), you can do the exercise “Safe Place”. To complete it, you will need a sheet of paper, colored pencils or paints. Choose a quiet place and immerse yourself in the exercise.

Exercise instructions:

1. Think of different places, real and imagined, where you could feel comfortable and safe. If you can’t remember any of these places, don’t worry. Try to imagine it in your imagination now, invent it. It should be a place where you are drawn like a magnet)
2. Choose one of these places and imagine it as vividly as possible. It can be both real and imaginary, and also combine the signs of both. You can fill this place with whatever details you want to make it as inviting as possible for you.
3. Try to vividly imagine those objects and sensory characteristics that are especially important for creating a sense of security and comfort. These can be colors, music, bodily sensations, smells, sounds, personal objects, etc.
4. Draw the safe place you have imagined. You can do this in different ways, for example, depict a view of this place from above, from the side, in the form of a diagram or a more detailed realistic drawing, etc.
5. You can pay extra attention to those details that make you feel safe and in control, such as whether the front door is closed, what kind of view opens outside the window, what and who surrounds you, etc.
6. Imagine that you are transported to the place depicted and try to see what is to the left and to the right, in front of you and behind you, above you and below you. In this case, you can, if desired, create several additional sketches.
7. Feel this place. Feel how it supports you. Feel the anxiety, fear, tension evaporate. Breathe deeply. Fill with energy, a sense of comfort and security. Enjoy this state. Remember this state.

If you imagined a safe place, then after thanking it, open your eyes and return to reality. Don’t rush yourself. Live this special state of lightness. Recharged with energy, we return to real life.

If necessary, you can always return to this place (in your mind or through its image) and feel calm, safe and happy.

Note : you can practice visualizing the scene depicted in detail with your eyes closed and absorbing the sense of calm you experience there. If you have drawn a drawing, you can hang it on the wall or even put it in a frame and put it on the table so that you can look at it whenever you want.

Before the start of the performance, restore your breathing: take a few deep breaths in and out (your brain needs to be saturated with oxygen), intensively rub your palms or massage them to raise your overall energy. When speaking, focus not on your feelings, but on the content of the speech. And don’t be afraid of the committee members. They, like you, are interested in your success .

So, stress is natural and occurs so that we can adapt to the situation. It is important to prevent its maximum development.
The main goal is to ensure that it is not the situation that controls you,
but you control the situation .

Good luck with your thesis defense! Believe in yourself!

College psychologist
Bazaley Irina Sergeevna

How to deal with stress – NOVOSIBIRSK RIVER COLLEGE

Stress – this is a tense state of the body, i.e. non-specific response of the body to the demand presented to it (stressful situation). Under the influence of stress, the human body experiences stress tension.

Learn to look at life differently . Coping with stress begins with embracing the idea that you alone are responsible for your emotional and physical well-being. You should no longer let other people determine whether or not you are happy. You have no control over anyone’s behavior other than your own, and your emotional well-being is too precious to you to trust with outsiders.

Be optimistic. This is essential for successful stress management. Remember that the source of stress is not the events themselves, but our perception of these events. The following simple technique is very useful for this: as soon as you catch yourself on a gloomy thought, switch to something good. Eventually, you will automatically begin to see life in brighter colors.

Exercise regularly. This is an excellent way to relieve stress. Exercise has a positive effect not only on the physical condition, but also on the psyche. Even three 20-minute aerobic sessions a week can greatly reduce stress. Daily stretching exercises provide relaxation, increase flexibility and improve posture. Try to lead an active lifestyle and keep fit.

Strive for reasonable organization. Disorganization, slovenliness, propensity to mess and procrastination may seem very relaxing, but they are actually stressful. Set short, intermediate, and long-term goals for yourself. Every morning, make a list of the things you want or need to do that day. Classify them according to their importance into groups (A, B, C…). Take care of the most urgent things first. Realistically look at things: do not expect too much from yourself. It may be that something of the planned does not need to be done at all.

Learn to say NO. Some people take on too much in life. This threatens not only with severe stress, but also with the fact that you will either do some important things poorly or not do it at all. Understand the limits of your capabilities and be firm. If you don’t have time for something or you just don’t want to do it, don’t do it. Learn to say “no” firmly. Try something like this: “I’m flattered that you’re asking me, but I’m too busy, unfortunately.”

Learn to enjoy life. We are constantly striving to achieve some goals. It seems that only having achieved something, we will be happy. Meanwhile, you can enjoy every day of your life. Some people go to college just to get a degree, but studying is also fun. Someone goes to the service only because of the salary, but it’s so interesting to work! Happiness is seldom achieved if taken as a goal. Feeling happy is usually a by-product of our activities. Concentrate your attention and feelings on what you are doing, enjoy the work itself, how well you do it, and not what it will give you in the future.

Don’t be a maximalist. People who set themselves impossible goals are never happy. Learn to be tolerant and forgiving of yourself and others. Intolerance of one’s own shortcomings inevitably leads to stress. Intolerance towards others makes you irritable, worsens relationships with others, and therefore also causes stress.

Don’t focus on yourself . There are many things and people worthy of your attention and care. Learn to see yourself through the eyes of others. Help someone who needs your help. This will lift you up in your own eyes, and your problems will not seem so intractable.

Don’t delve into your past. Each of us can remember things that we shouldn’t have done. But to regret what we have done and what we have not done is unreasonable. Our past is our experience, and we need to use it in order not to repeat the same mistakes. Immersion in the past deprives a person of joy in the present.

Eat right . Our food and how we consume it has a very significant impact on our emotions and our ability to cope with life’s challenges. Try to eat rationally for two weeks and evaluate your well-being.

What about the highly advertised anti-stress vitamin pills? If you have a normal physiology, and you watch your diet, you do not need them. After all, there is no direct evidence that very large doses of vitamins really help fight stress, and their toxicity has been proven.

Get enough sleep . Sleep plays a very important role in coping with stress and maintaining health. Sleep needs vary from person to person, but for most of us, getting seven to eight hours of sleep a night is enough. Some people lack sleep simply because they are disorganized, but it happens that sleep is disturbed as a result of stress. It’s very easy to get caught up in a vicious cycle where stress causes insomnia, and insomnia exacerbates stress even more.

Physical exercise. We advise you to go for a walk, go for a run, ride a bike, go dancing, go to the pool or play tennis.

Deep breathing . Concentration on the breathing process makes you forget about the source of stress for a while, which makes it possible to look at the unpleasant situation that has arisen from the outside.

Get into a comfortable position. Close your eyes. If you are sitting, keep your back straight so that you can breathe freely. Inhale slowly and deeply through your nose. Breathe from the chest and diaphragm at the same time (the stomach should stick out, not retract). Exhale slowly and completely through your mouth. While breathing: slowly count to 6 or 8 while inhaling and to 8 or 12 while exhaling (exhalation lasts longer).

Relaxation.

a) sit comfortably or lie down, close your eyes. Concentrate on relaxing every part of your body, from the tips of your toes to the top of your head. When you are completely relaxed, continue to lie or sit quietly, enjoy this feeling;

b) alternate muscle tension with relaxation (5-7 seconds – tension, 20-30 seconds relaxation). This procedure effectively relieves stress and promotes sound sleep;

c) in order to use images for the purpose of relaxation, you need to sit or lie down comfortably, close your eyes and with each inhalation say slowly “I” to yourself, and with each exhalation: “Relaxing” or inhale slowly and deeply, saying to yourself: “1, 2, 3, 4, 5”, then exhale slowly, saying to yourself: “Relaxed 1, 2, 3, 4, 5). Repeat the exercise 8 times or as many times as you feel comfortable;

A break from everyday life . Although the most important characteristic of mental health is a connection with reality, in order to cope with stress, it is often necessary to escape from everyday life for a while.

a) vacation or weekend trip. A day or two away from home will provide you with the break you need to recuperate, give you a chance to look at your problems from the outside, and significantly reduce stress.

b) theatre, cinema, television, books. A good movie, an interesting TV show or a book contributes to a break from everyday life. Even a short story or magazine article can relieve stress;

Imagination. Imagination can also serve as a very effective means of dealing with stress. For example, if you imagine how firmly and convincingly you object to someone who causes your stress, in the event of a real confrontation, you will feel more confident.

Next, you can imagine a pleasant, peaceful picture. It could be a lake, a meadow, a beach, a forest, a river, a desert, or any other place you really like. Imagine that you are right there. Concentrate on all the details of the scene, feel everything – colors, sounds and smells. Save the image for several minutes. 6. Meditation. There are many varieties of meditation – relaxation of consciousness by focusing thoughts. Regular use of meditation gives a feeling of well-being and peace. We will describe some simple, effective ways of meditation that many find very relaxing.

Massage. Massage is one of the most effective ways to relax and reduce stress. This procedure is useful both when it is carried out by relatives or specialists, and when you do it yourself. Self-massage of the head, neck, shoulders and feet brings instant relief.

Decreased pace of life . One of the easiest ways to reduce stress is to simply slow down the pace of life.