How can college students deal with stress? What are the effective strategies for stress management in college? Let’s explore the ways to alleviate stress and live a balanced life as a college student.

Eating Well to Manage Stress

Maintaining a healthy diet is crucial for managing stress in college. An unhealthy diet can actually increase your stress levels. When you eat well, you provide your body with the necessary nutrients to combat stress. Avoid high-fat, high-sugar foods and limit your caffeine intake, as these can exacerbate stress.

The Benefits of Exercise for Stress Reduction

Exercise is one of the most effective ways to reduce stress. When you exercise, your body releases endorphins, which are natural painkillers that can improve your mood and help you feel better. Additionally, exercise can improve your sleep, which in turn reduces stress. Try incorporating activities like walking, jogging, or yoga into your routine.

Finding an Outlet to Relieve Stress

It’s important to have an outlet or hobby that helps you take a break from the stresses of college life. This could be anything from playing a sport to pursuing a creative activity like painting, drawing, or gardening. Taking time for yourself and engaging in something you enjoy can be a powerful stress-relief strategy.

Building a Strong Support System

Surrounding yourself with a supportive network of family and friends is crucial for weathering stressful times in college. These individuals can lift you up, provide encouragement, listen without judgment, and offer valuable perspective. Invest in these relationships and let them be a source of strength during challenging periods.

Importance of Organization and Planning

Getting organized and making a plan can go a long way in reducing stress. Prioritize your obligations and schedule time for studying, working, social activities, and personal time. Sticking to this plan can help you feel more in control and less overwhelmed by the demands of college life.

Cultivating a Positive Mindset

Your thoughts have a significant impact on your stress levels. It’s important to challenge negative thinking and replace it with positive affirmations. Remind yourself that you can handle challenging situations with ease and that you will rise to the occasion, no matter the obstacles.

Stress-Reducing Techniques: Meditation and Aromatherapy

Meditation and aromatherapy are simple yet effective ways to lower stress. Engaging in deep breathing exercises or guided meditations can help calm your mind and body. Additionally, certain essential oils, such as lavender, lemon, and jasmine, are known to have stress-relieving properties.

The Power of Journaling

Journaling can be a powerful tool for processing and dealing with stress. Not only does it help you work through problems, but it may also have physical benefits, such as strengthening your immune system and reducing the symptoms of conditions like asthma and arthritis.

When Stress Becomes Overwhelming

If you’re experiencing persistent depression, anxiety, sleep difficulties, or are turning to unhealthy coping mechanisms like alcohol or drugs, it’s important to seek professional help. Reach out to your university’s counseling services, a student advisor, a doctor, or a therapist. Resources like the National Suicide Prevention Lifeline and the Substance Abuse and Mental Health Services Administration Helpline are also available for support.

Stress Statistics in College

According to the Center for Collegiate Mental Health’s 2017 Annual Report, the top three mental health concerns facing college students are anxiety, depression, and stress. The American College Health Association’s 2018 National College Health Assessment found that 45% of college students say they experience “more than average stress,” and 87% reported feeling overwhelmed by all they had to do at least once in the previous year.

Navigating the demands of college life can be challenging, but by implementing stress management strategies like maintaining a healthy diet, exercising regularly, finding an outlet, building a strong support system, staying organized, cultivating a positive mindset, and utilizing techniques like meditation and journaling, college students can better manage stress and lead fulfilling, balanced lives.

The College Student’s Guide to Stress Management

Today’s college students are feeling the strain of our busy modern world. In fact, 45% of college students said they experience “more than average stress,” and 87% said they felt overwhelmed by all they had to do at least once in the previous year, according to the American College Health Association-2018 National College Health Assessment.

The effects of stress are, well, stressful themselves. Upset stomach, headaches, exhaustion, and difficulty sleeping are common effects of stress, Mayo Clinic reports, as are irritability, restlessness, and depression. Some people turn to drugs, alcohol, tobacco, and food to deal with stress, but overindulging in these things leads right back to—you guessed it—more stress.

We know that trying to juggle college with the demands of family, work, and life can get a little crazy. This infographic showcases some stress management strategies for college students. Take a deep breath and enjoy.

The College Student’s Guide to Stress Management [Infographic] Content

Take an already-busy life that may include work and family obligations, add college classes and studying, sprinkle in exams, budgeting, and other interests, and then try to have a social life on top of it all…However, it’s not all bleak. Let’s look at some ways college students can alleviate stress, succeed in college, and live healthy, balanced lives.

Eat Well

Did you know that an unhealthy diet can increase your stress levels? When you eat healthy, you equip your body with the nutrition it needs to fight stress. Avoid high-fat, high-sugar foods and go easy on the caffeine.

Exercise

This is one of the best things you can do to reduce stress. Exercise produces endorphins, the feel-good chemicals that act as natural painkillers, and it also improves sleep, which in turn reduces stress. Try walking, jogging, or yoga.

Have an Outlet

You need a break most when you believe you don’t have time to take a break. Find a new hobby, play sports, paint, draw, garden—do something that gives you an outlet from the tension of everyday life.

Build a Support System

Having a strong support system is vital to weathering stressful times and living a joyful life. Surround yourself with family and/or friends who lift you up, encourage you, listen without judgment, and provide sound perspective.

Make a Plan

Get organized, make a plan, and stick to it. Prioritize your obligations each week and then schedule time for each—time for studying, working, family and friends, and yourself.

Think Positively

Your thoughts create your reality, and it’s time to turn negative thinking around. Try saying positive affirmations such as, “I am relaxed and calm; I can handle this situation with ease” or “I will rise to the challenge, no matter the obstacles. “

Meditate

Meditation is a simple way to lower stress that you can do anywhere, at any time. Begin with a simple technique such as deep breathing, do a guided meditation (find these on YouTube), or repeat a mantra.

Try Aromatherapy

Aromatherapy is the use of aromatic essential oils to improve one’s physical and emotional well-being. Lavender, lemon, jasmine, bergamot, and ylang-ylang are all reported to lower stress and anxiety.

Journal

You may already know that journaling helps you process life’s problems and deal with everyday stress, but did you know it may also strengthen immune cells and decrease the symptoms of asthma and arthritis? Give it a shot.

If Stress Gets Too High

Everybody needs help from time to time. If you’re experiencing depression or anxiety, if you’re unable to sleep or enjoy life, or if you’re turning to alcohol or drugs to cope with stress, it’s time to ask for help. Reach out to:

• Your university’s counseling services
• Your student advisor or a resident assistant
• A doctor or therapist
• National Suicide Prevention Lifeline: 1-800-273-8255
• The Substance Abuse and Mental Health Services Administration Helpline: 1-800-662-HELP
• The American Institute of Stress
• 211.org

Stress Stats

• The top 3 mental health concerns facing college students are anxiety, depression, and stress. Center for Collegiate Mental Health 2017 Annual Report
• 45% of college students say they experience “more than average stress.” American College Health Association – 2018 National College Health Assessment
• 87% of college students reported feeling overwhelmed by all they had to do at least once in the previous year. American College Health Association – 2018 National College Health Assessment

Sources:

http://www.pcrm.org/health/health-topics/how-to-eat-right-to-reduce-stress

https://adaa. org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st#

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

https://psychcentral.com/lib/the-health-benefits-of-journaling/

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/social-support/art-20044445

About the Author

Purdue University Global

Purdue University Global delivers a fully personalized, world-class education online that’s tailored for adults. We offer 175 programs, including associate’s, bachelor’s, master’s, and doctoral degrees as well as certificates, in areas such as business, IT, education, health sciences, nursing, criminal justice, and more.

A Student’s Guide to Managing Stress

BY THOMAS BRODERICK

Published on May 20, 2021

Reviewed by Rayelle Davis, M. S.Ed., NCC, LCPC

• Stress is common among students, and it can cause adverse mental and physical side effects if left unaddressed.
• Stress has many identifiable symptoms that can affect academic performance.
• Colleges and universities provide learners with online and in-person mental health resources.
• If a school does not have the resources you need, it can direct you to outside services.

Stress is just one of the many hurdles that college students experience. Short-term stress can help learners raise a grade, polish an essay, or pursue a coveted career opportunity. However, long-term stress, if not addressed, can have detrimental side effects. More than half of degree-seekers report that stress impacts their schoolwork, and unchecked stress can lead to physical side effects like a weakened immune system.

In addition to the negative side effects that stress brings, more college students than ever report feeling it for extended periods. Although the majority of this stress often stems from coursework, other factors, such as family, friends, and work, can also increase stress and lead to undesirable academic and personal outcomes.

Colleges provide ample resources and opportunities for learners to address stress positively. Continue reading to learn more about different types of stress, possible solutions, and answers to frequently asked questions.

Frequently Asked Questions

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Why is stress a problem for college students?

College students may experience stress from the moment they apply to a school. For example, some learners harbor a competitive nature that can lead to sleepless nights studying. Students also face a new social environment in a college setting — one where making new friends can sometimes prove challenging.

Why is stress management important for college students?

Stress in college students, if left unaddressed, can lead to depression and anxiety. These conditions can result in worsening grades and the loss of friendships. Adopting a stress management regiment can help avoid and ameliorate these problems.

What causes stress among college students?

Financial issues can lead to stress, as college tuition continues to rise. College students may also graduate in a time of economic uncertainty, hampering their job search. Parents and family members can cause additional stress by putting unrealistic expectations or pressure on a learner.

How do college students manage stress?

Learners can manage stress in many healthy ways, including pursuing a new hobby, finding a support system, and working on time management skills. Other stress management resources include keeping a journal and reaching out to a doctor. Unfortunately, many degree-seekers manage stress in unhealthy ways, including drug and alcohol abuse.

How does stress affect college students?

Stress affects college students in different ways depending on the individual. However, according to the Anxiety and Depression Association of America, 70% of degree-seekers with stress report a reduction in sleep quality. Reduced sleep can also have a detrimental effect on mood — stressed students may become angry much more easily than unstressed learners.

What Is Stress?

Stress is a physical reaction to a person’s emotions. Both positive events (e.g., an upcoming wedding) and negative events (e.g., the loss of a loved one) can cause stress. When you feel an emotion that triggers stress, your adrenal gland releases cortisol — the hormone responsible for the ‘flight-or-fight’ response. In a dangerous situation, this response can save your life. However, too much cortisol can have a long-term, negative impact on your metabolic rate, memory formation, and blood sugar regulation.

Stress can take one of three forms. Continue reading to learn more about each.

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Acute Stress

As the most common stress form, acute stress occurs due to day-to-day stressors, such as waking up late, running to class, or receiving a bad grade. Fortunately, most acute stress fades quickly and has little mental or physical impact.

Episodic Acute Stress

As its name suggests, episodic acute stress develops when someone experiences acute stress multiple times over an extended period. Common symptoms that college students experience include migraines and tension headaches.

Chronic Acute Stress

Chronic acute stress happens when someone cannot avoid a long-term stressful situation. For example, degree-seekers struggling academically in a course that their major requires for graduation. This stress can lead to weight gain, sleep deprivation, and anxiety in college students.

The Effects of Stress

When people are exposed to stressors (stimuli that provoke stress), they experience an array of physical, emotional, behavioral, and cognitive reactions. Two people might experience stress in very different ways. Read on to learn about some of the symptoms that can occur when you experience stress.

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Sweating

The body reacts to stressful situations with a unique type of sweat. Most people are likely familiar with the watery sweat produced by the eccrine glands, which occurs during exercise and warm weather. The human body also has apocrine sweat glands, which immediately respond to stressors and produce a sweat that is full of proteins and lipids. The result is a more pungent sweat that the body originally developed to alert others of danger and increase alertness.

Increased Heart Rate

When your brain releases epinephrine, your heart rate increases, preparing your body to fight or flee.

Increased Blood Pressure

When you encounter a stressful situation, your body surges with hormones. This surge temporarily increases blood pressure by narrowing your blood vessels and causing your heart to beat faster. This is a short-term effect, and there is currently no evidence that suggests that stress can lead to long-term high blood pressure on its own.

Muscle Tension

Your muscles contract when stress hormones trigger your sympathetic nervous system. This occurs because contracted muscles are more resilient to attack.

Headaches

Tightened shoulders and neck muscles can trigger tension headaches.

Stomachaches

The muscle tension, dietary changes, and hormonal shifts that occur as a result of chronic stress can lead to abdominal pain.

Fatigue

The fight-or-flight response floods your body with hormones that make you feel temporarily alert. However, this effect eventually fades, causing your body to crash after prolonged periods of stress.

Hostility

Once a stimulus triggers your fight-or-flight instincts, you might begin to perceive other stimuli as potential stressors. People sometimes lash out with frustration or irritability to defend themselves. Fatigue brought on by prolonged stress can have the same effect.

Helplessness

Students exposed to a constant deluge of stressful events, environments, and obligations might feel they cannot remedy the situation. Research conducted on the risks of learned helplessness shows that animals can become conditioned to avoid action, even when given the chance to escape from stressful stimuli.

Loneliness

Isolation and stress can become a vicious cycle, each feeding on the other. Research published in the British Medical Journal describes how stress and social isolation are tied to increased mortality rates.

Binge or Reduced Eating

Stress hormones can temporarily halt your appetite. However, according to the Harvard Medical School, long-term exposure to cortisol can also lead to cravings. As such, many students celebrate the end of finals week with chips, pizza, and ice cream.

Drug or Alcohol Abuse

Students might turn to alcohol or drugs to escape from the effects of chronic stress.

Decreased Sex Drive

As noted above, cortisol is one of the hormones that floods into your system during the fight-or-flight response. Sustained high levels of cortisol can cause a lack of sex drive.

Erratic Sleep Habits

Stress can keep you from getting enough sleep and decrease the quality of the sleep you do get, starting a vicious cycle in which being exhausted from a lack of sleep causes additional stress. This stress makes sleeping difficult, which makes you more exhausted, and so on.

Memory Loss

According to a University of Iowa study, increased levels of cortisol can result in memory lapses as we grow older. The study found a link between high cortisol levels and the gradual loss of synapses in the prefrontal cortex, which is the area responsible for short-term memory. Lack of sleep can also lead to memory loss.

Loss of Concentration

Stress can impair the short-term learning and concentration sections of the brain.

Negative Outlook

Stress can feed a negative outlook, which can in turn feed the cycle of stress. The Mayo Clinic suggests breaking this cognitive feedback loop by practicing positive self-talk to pull yourself through stressful challenges.

Depression

Clinical depression is a complex disorder often caused by a combination of biological, psychological, and/or environmental triggers. Additionally, floods of stress hormones can make people more susceptible to becoming depressed. In MedlinePlus, Dr. Esther Sternberg encourages people to seek professional help if they are unable to control stress levels, as they might suffer from clinical depression.

General Anxiety Disorder

This is just one of many anxiety disorders that can develop due to chronic stress, according to the American Psychological Association. This ailment may be characterized by visible physical symptoms, such as muscle tension and shaking, as well as by racing thoughts, feeling of impending doom, fear, excess worry, and irritability.

Sleep Disorders

Sleep problems and anxiety issues appear to be intertwined. The Anxiety and Depression Association of America explains that sleep disorders can cause anxiety disorders and vice versa.

Substance Abuse

Some students turn to alcohol or drugs to deal with their stress. Unfortunately, these dangerous coping mechanisms can lead to substance addiction and abuse. A 2018 study conducted by the National Institute on Drug Abuse found that 28% of college students had engaged in binge drinking within the last two weeks. Process addictions, as well addictions to things like food, sex, shopping, and gambling, can also turn into major problems.

Chronic Muscle Pain

Students might discover that their chronic neck aches, backaches, stomachaches, or headaches are symptoms of stress. The National Institutes of Health recommends yoga and meditation to relax your body and release muscular tension.

Causes of Stress In College

Students all respond to stressors in different ways, and not all learners find the same situations stressful. However, some situations are almost always stressful. Read on to learn about common stressors for college learners.

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Finances

Students often work while attending college to keep up with high tuition and housing costs. However, many student jobs only pay entry-level wages. If you are struggling economically, speak to your financial aid office to see if you qualify for grants, loans, or a federal work-study program.

New Levels of Independence

On top of classes/exams and meeting new people, students also have to deal with growing up. Out-of-state students may be living away from their home for the first time in their lives, which can easily become a source of constant stress.

Living Among Strangers

Students new to campus life often feel isolated, especially if they are adapting to an unfamiliar city or state. Some students are naturally shy and have difficulties making new friends.

Living With Roommates

Many students may not be accustomed to sharing a room with someone else — especially if their roommate is someone they hardly know. This situation can compound the normal stress of college life.

Coursework and Exams

Students are often overwhelmed by the increased workload associated with college courses. This realization can blindside students and create a lot of stress and academic anxiety. In many college courses, exams make up a large percentage of a student’s grade, which can make finals week even more stressful than normal.

Family Turmoil or Loss Back Home

An NPR study revealed that the death of a loved one is the second-highest cause of stress amongst U.S. adults. A death in the family can be extremely traumatic for students, especially if they live far from home and cannot afford to step away from their classes.

Work Schedules

A survey conducted by Citibank and Seventeen magazine revealed that four out of five students work while attending college, with the average students spending 19 hours each week at work. Many students try to find a job that can accommodate the scheduling concerns associated with full-time college studies.

Social Obligations

On top of trying to be a good student, college places a lot of pressure on individuals to make new friends, seek out new experiences, and have a lot of fun. Peer pressure and societal expectations can prove stressful for new learners.

Romantic Relationships

Romantic relationships take work. When you and your significant other both experience the stresses of college life, the pressure can seem even greater.

Managing Your Stress

Diagnosing which situations are likely stressors is only half the battle. Luckily, there are several ways that you can avoid getting stressed out, reduce the amount of stress you feel from certain situations, and increase your ability to cope with and eliminate stress altogether.

• Get Enough Sleep

  Getting enough quality sleep can have a variety of health benefits, including reducing stress and improving your mood. Students who sleep well are also less likely to get sick, have better memory recall, and enjoy a clearer mind.

• Eat Well

  Make an effort to eat nutritious meals and avoid eating on the run so that you avoid indigestion. You can also seek out foods that combat stress.

• Exercise

  Regular exercise not only keeps you healthy, but the act of exercising also releases endorphins and improves your overall cognitive ability. Exercise can also help you fall asleep, which itself can help reduce stress. Keep in mind that exercise doesn’t need to be strenuous — yoga, short walks, and stretching can also lead to immense mental health benefits and help relieve tension.

• Don’t Depend on Stimulants

  Drinking coffee and energy drinks to fuel your late-night study binges will inevitably lead to a crash later on. These stimulants boost cortisol levels in the body, increasing the effects of stress on the body.

• Set Realistic Expectations

  A hectic schedule is a stressor that can cause several others. Consistently having too much on your plate can easily lead to a great deal of stress. Try managing your workload and setting realistic expectations so that you avoid overworking or overcommitting yourself. Additionally, remember that communication with professors is key — if you’re swamped, you might be able to get an extension on an assignment.

• Don’t Procrastinate

  While many college students swear by waiting until the last minute to write a paper or cram for an exam, this often leads to stress. Avoiding procrastination and managing your time wisely can keep you from having to spend all night catching up on coursework. Additionally, habitual procrastination may be a sign of anxiety or ADHD.

• Find a Stress Outlet

  Realistically, stress cannot be completely avoided. However, finding some way to reduce your stress can go a long way towards keeping it from overwhelming you. Common stress outlets include exercise, comfort food, spending time with friends and loved ones, and getting a massage.

Getting Help for Stress

Stress can compound to dangerous levels, threatening your physical, emotional, and mental health. You do not have to face stress alone. Below are some emergency symptoms to watch out for, all of which suggest an intense level of stress that requires intervention of some kind. Read on to learn more about organizations and people you can contact to receive support and treatment.

Emergency Symptoms

If you regularly experience these symptoms, then you should seek out treatment and support:

• Suicidal thoughts
• Compulsive drug or alcohol abuse
• Abnormal social withdrawal and isolation
• Physically violent outbursts
• Uncontrollable crying or emotional outbursts
• Panic attacks
• Chest pain

Campus Resources for Stress Management

If you experience long-term stress related to academic assignments or personal issues, your school can help. Your college likely has a website that covers mental health issues that affect college students. Looking at these resources can help you understand your mental health situation better.

If you need immediate help, contact your school’s student services department. They can direct you to appropriate resources, which may include mental health clinics, online screening, and individual or small-group counseling. Using these services can improve your mental state and allow you to thrive academically and socially. However, if these stress management resources cannot meet your needs, you should explore off-campus services.

Additionally, bear in mind that it is not uncommon for ADHD symptoms to be missed in childhood. The relative lack of routine and structure built into college can provide an environment for ADHD symptoms to emerge or get worse. Untreated, these can cause immense stress leading to depression, anxiety, and feeling like maybe you’re not meant for college.

Off-Campus Resources for Stress Management

When a school cannot provide the appropriate stress management resources, it directs students to use an outside service. For example, a 24/7 hotline is an effective outside service in which trained professionals talk with individuals with severe stress, depression, or suicidal ideation. A hotline can help degree-seekers in crisis. Once professionals identify the underlying issue, they can connect individuals with a long-term solution, such as a psychiatrist or substance abuse prevention group.

By using both on-campus and off-campus resources, students can find coping mechanisms to manage and reduce stress, succeed academically, and reengage socially.

Additional Resources

The American Institute of Stress

nonprofit educates the public about stress management through research and professional training.

Substance Abuse and Mental Health Services Administration

24-hour treatment referral line can help you take control of compulsive substance abuse. The operators at SAMHSA refer callers to nearby prevention and recovery assistance facilities and resources.

Veterans Crisis Line

Military service comes with its own stressors, and it is important for veterans to connect with support systems that understand their situation. Veterans can receive help right away via chat, phone, or text message.

Tuck’s Guide to Anxiety and Sleep

Tuck put together an in-depth guide to the most common types of anxieties and how to cope with them and improve sleeping habits.

National Suicide Prevention Lifeline

This national support line serves individuals experiencing suicidal thoughts. Operators provide callers with emotional support and information about local crisis centers.

GriefShare

GriefShare is a national database dedicated to the bereavement process. If you need to talk with someone after losing a friend or loved one, GriefShare can help find a local support group.

Individualized Self-Care Planning Tool

This self-assessment tool can be useful for stress management and prevention.

Editor’s Note: This article contains general information and is not intended to be a substitute for professional advice. Please consult a professional advisor before making decisions about health-related issues.

Reviewed by:

Rayelle Davis, M.S Ed., NCC, LCPC

Rayelle Davis is a nationally board certified counselor and a licensed clinical professional counselor. As a nontraditional student, she earned her associate degree in psychology at Allegany College of Maryland. She went on to earn her bachelor’s degree in psychology as an online student at the University of Maryland Global Campus.

Rayelle earned her master’s degree in counseling education with a concentration in marriage, couples, and family therapy from Duquesne University. She has taught several undergraduate psychology courses. She is currently a doctoral student and teaching assistant at Duquesne University and practices psychotherapy in Maryland.

Last Updated: May 20, 2021

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Causes of Stress in College Students

What Causes Stress in College Students

In the guide that follows, students will learn about common forms of stress encountered in college, what causes stress in the first place, how stress manifests itself in college students, meditation and mindfulness, and what to look for if a student feels he/she or a friend may be in over their head. The guide also provides a comprehensive list of resources to help students navigate this time of transition and graduate as happy and healthy adults.

As an incoming college freshman, experiencing life as an adult and acclimating to the numerous and varied types of demands placed on them can be a truly overwhelming experience. It can also lead to unhealthy amounts of stress. A report by the Anxiety and Depression Association of America found that 80 percent of college students frequently or sometimes experience daily stress. With a growing pressure to do it all and be successful, students must learn how to healthfully identify and manage stress points to maintain balance throughout their collegiate career. Thankfully, this guide was designed to provide insight on how to do just that.

Identifying and Understanding Stressors

Once reaching college, students may encounter a multitude of stressors, some of which they may have dealt with in high school and others that may be a new experience for them. With so many new experiences, responsibilities, social settings, and demands on their time, it’s normal and expected to feel overwhelmed and anxious at times; the key component is knowing how to alleviate stress in a healthful manner. In his groundbreaking 1979 book Stress and the Manager, Dr. Karl Albrect identified four main types of stress. Each of these will be delved into in further detail below.

Time Stress

This type of stress revolves around concerns about time – most frequently the lack of time to accomplish all that needs to be done in a given timeframe. Students, especially early in their collegiate careers, often experience time stress as they adjust to a larger workload and more significant demands from their professors and classes. This type of stress may also manifest in a concern for being places on time. Especially for students who attend a large college, navigating a new campus during their first few months can often leave them racing around and worrying they’ll be late to classes or meetings with advisors.

Anticipatory Stress

Usually felt in conjunction with concerns about the future, anticipatory stress appears in both specific and vague manifestations. For some students, anticipatory stress is brought about when thinking about an upcoming test or presentation; for others, it can be an overall feeling of trepidation about what’s coming next. This form of stress is often triggered by a lack of confidence or an overall sense of fear about failing in some way. Many students may experience anticipatory stress during their final year of college as they begin to look for jobs or plan their next move after graduation.

Situational Stress

While the two preceding forms of stress may be prolonged over a long stretch of time, situational stress tends to be sudden and overwhelming. The common thread amongst all forms of this type of stress is feeling a lack of control. Whether manifesting as an emergency, a sudden conflict, or making a mistake in front of peers, it happens quickly and students will feel they have no power to change what is happening. Other common examples in college could be failing a test, fighting with a roommate, receiving a scary call from home, or getting in a wreck.

Encounter Stress

Stress of this nature is unique in its trigger points being specific to seeing people. Students experiencing encounter stress frequently identify as introverts, but extroverts may also share in these feelings. Moments of stress are likely to come out when being required to interact with a certain person or group of people, be it unfriendly classmates, hostile roommates, or intimidating professors. Students who work during their studies may also feel stress over interacting with a large number of customers while also trying to balance their studies. This type of encounter stress is often known as “contact overload” and originates from feelings of being drained from being in contact with too many people over a set amount of time.

Interview with a College Stress Expert

Dr. Traci Lowenthal

Dr. Traci Lowenthal has extensive experience working with college students to manage their stress levels and understand trigger points. She currently serves as the owner and Creative Insights Counseling.

What are the main causes of stress that you’ve seen in college students?

The main stressors I’ve witnessed in first year students are: New living environment, first time living independently from family, and difficulty making decisions independently. Being required to manage sleep and hygiene on their own can sometimes create stress. Students are attempting to balance a heavier academic load than high school while trying to connect socially with an entirely new group of individuals as well as being in charge of their own care. The availability of alcohol, drugs and sexual freedom is often a struggle for students too. For students who have previous mental health concerns, college can be the first time they need to manage their own medication schedules as well.

Do points of stress change as students move through college, and if so, in what ways?

They can. Some students struggle the first semester and begin to really blossom and enjoy the process of college after that, while others do less well for the first couple of years. Stress can be re-experienced as each year brings new housing issues and academic changes. Also, changes in family outside of the school environment can impact students. Divorce, illness, death, changes in residence, pet loss are all things that students may experience during their time in school.

As students transition out of college and into the real world, what stress points do they need to be aware of?

Many of the same points! There is the added stress of needing to know, “what am I doing with the rest of my life?” The end of college can create a significant amount of stress for students particularly if they are uncertain of a career path. I try to remind students that it’s okay to not know – but important to begin exploring what they are interested in. There are sometimes feelings of loss and pressure as graduation nears. Our society puts a lot of pressure on students and suggests that college is “The Best 4 Years of Your Life.” College and the transitions in and out can be a struggle for many. Being patient with yourself, practicing good self-care, and seeking additional support when necessary will go a long way toward reducing the stress of both transitions.

Dr.

Steve Langerud

Dr. Steve Langerud has worked with over 15,000 clients on professional and educational transitions while serving as the Dean of a highly selective national liberal arts college, Assistant Dean of a top tier law school, and a Director of Global Development. He now runs his own consulting firm.

What have you identified as the top three points of stress in college students?

In the past 25 years of closely working with college students, I have found key areas of stress: The first is identity, the second is purpose, and the third is finances.

How can students effectively deal with stress throughout their college experience?

Tip	Description
1. Identify a purpose.	On the outside students may like to look like they don’t care but from my experience, a lack of purpose manifests in many other ways. What do you want your life to look like when you are done with college.
2. Your major is often the least important of your decisions!	Focus on skills you will use in the workplace. Any workplace.
3. Take care of your brain.	Eat, sleep, and exercise well. They all feed your brain.
4. Find a contemplative practice to provide quiet time for your brain.	Look to high performing business executives, athletes, and celebrities who practice Transcendental Meditation.
5. Be clear about who you are as a person and student.	Know your values and what lines you will or will not cross.
6. Talk about money.	Understand how much college costs, how you will pay for it, and what you will get out of it. Engage your family, friends, and college administration in the discussion.
7. Create relationships.	You have to succeed in college by yourself, but you don’t do it alone. Engage others as friends, mentors, and advisors. It makes it easier when you share the stress.

7 Tips

What Causes Stress Among College Students?

Whether concerned about a tough class, missing a younger sibling, or trying to figure out their next steps after graduation, myriad causes can trigger stress in college students. While they may have experienced stress during earlier years, college stress can be particularly difficult as students are frequently trying to balance many different and new responsibilities and experiences, leaving them feeling stretched thin and moving in an unknown territory. One of the best things students can do is learn how to identify what is causing their stress and develop health ways of dealing with or alleviating pressure points. Some of the most common causes of stress are defined below. 

• Living away from home/living among strangers
  Most college freshman have been anticipating being on their own for what feels like years: finally achieving independence, setting their own rules, and not having a curfew may seem like the ultimate accomplishment while still in high school. Once reaching college and letting the excitement wear off, many students can experience high levels of homesickness. Being away from families for extended amounts of time can bring up many feelings of sadness, while continually sharing space with a new roommate who doesn’t understand a student’s need for space or privacy can quickly elevate levels of anxiety.
• Academic demands and test anxiety
  Concerns about academic performance are one of the most common trigger points of stress for college students. Whether stemming from parental pressures, scholarship requirements, postgraduate demands, or personal expectations, concerns over maintaining a certain grade level or doing well on a test plague countless students. Some students also experience huge amounts of anxiety over taking a test; though they may have studied for hours on end and know the material forwards and backwards, actually sitting down to answer questions about their knowledge can be a massive source of fear.
• Finances
  The exponentially rising cost of college is a topic frequently in the headlines. Crippling amounts of debt can leave even the most industrious and motivated student feeling hopeless and anxious about their finances. Even during college, many students are anxious about the debt they are racking up on everyday costs such as schoolbooks, meal plans, and general living expenses. Some students may try to work either on-campus or nearby while also enrolled full-time to offset some of the costs. While this plan works for some students, particularly those in their later years who have learned to manage other forms of stress, trying to do it all frequently leads to burnout and even more anxiety.
• Post graduation plans
  As graduation looms, many students in their final year of undergraduate studies can feel pressure to figure out what they’re doing after completing their degree. Whether imposed by family, friends, or one’s self, being faced with such a significant decision while also trying to do well in upper-level classes and internships can frequently push students over the edge. Whether planning to move directly into an entry-level role or undertake more education, the decision can feel paralyzing and even irreversible in the moment. Speaking with peers who seem to have effortlessly figured it all out already only adds to anxious feelings.
• Roommate negotiations and mediation
  While some students are lucky enough to either not have a roommate or get on really well with their assigned partner, most will encounter some level of conflict or need for compromise will living together, especially in a dormitory-style room. Many freshman dorms will place two or three students together in one open-floor plan room, with community bathrooms available on each floor. With varied schedules, interests, friend groups, sleep patterns, and expectations of a roommate, it’s more than likely that at some point during the year, tensions will rise.
• Relationships (family and romantic)
  As students enter college, a number of their relationships shift and take on new forms. With parents, it can mean navigating the surrender of power and students subsequent ability to be responsible. If parents are paying for college, talks about finances can be particularly stressful. In romantic relationships, for students who came to college with preexisting partners, learning if they want to do long-distance and how to accomplish that can be a major stress, as both are adjusting to the pressures of different school environments. For the single student, they may often feel stress to find a boyfriend or girlfriend as all of their friends are partnering together.

How Stress Affects Students

In 2010, a national survey of college students was conducted to gain insight into stress levels and how those were affecting them both academically and personally. The results were both staggering and grim: one in five participants had considered dropping out of school due to stress and at some point had felt to stressed to study or spend time with friends. While in 1985, 64 percent of incoming freshman considered their emotional health to be above average, today that number has dropped to 52 percent. College students are feeling pressure to succeed on all fronts like never before, and it’s taking a toll on their overall health. Keep reading to learn how stress affects students in various ways.

• Physical

  Stress affecting the body can take on many forms and quickly accelerate into a serious problem. Some of the most physical symptoms of stress include skin issues such as eczema or psoriasis; heart conditions like hypertension or heart disease; body pains in the back or neck; stomach-related pains such as ulcers, nausea, or digestion problems; sexual dysfunction and lack of sex drive; ulcers or sore gums in the mouth; and sleep issues like insomnia, foggy brain or headaches.

• Emotional

  Emotional stress can sometimes wreak the most havoc on students, as they feel helpless to control their feelings and things begin to spiral. Emotional stress can manifest itself as anxiety, depression, suicidal thoughts, weight gain, substance abuse, sadness, palpitations, headaches, and gastrointestinal problems.

• Cognitive

  Students experiencing stress through cognitive functions may have trouble focusing or remembering things; feel irritable, frustrated, or restless; be easily confused; have an internal dialogue of negative reinforcement about themselves; lose their sense of humor; have trouble sleeping or waking; never have enough energy; or experience lots of mood swings.

• Behavioral

  While behavioral signs tend to be more unique to the person, some of the most common symptoms include being absent or withdrawn; showing up late to class or meetings; being exhausted; eating unhealthily; engaging in risky behavior; being excessive or showing signs of addiction; getting into accidents; or contemplating suicide.

Do’s and Don’ts of Stress in College

As a college student, stress is sometimes inevitable. Whether it’s an assignment you put off until the day before, a pop quiz, or navigating relationships, there will be unavoidable moments of pressure at some point. One of the most important aspects of adequately dealing with moments of stress is to create a healthy balance in your everyday life. By treating yourself well at all times, you won’t be as susceptible to the lingering effects of stress. Here’s a list of some of our best do’s and don’ts when it comes to stress.

DO

Get Plenty of Sleep

Without question, ample amounts of sound sleep are one of the most important components of maintaining a health mental and physical state. While most professionals recommend at least seven hours of sleep, the number depends on the individual: if you need nine to feel your best, then get nine. It’s also important to set healthy bedtime routines to ensure the hours of sleep you do get are worthwhile. Try to turn off all technology an hour before, and have a set sleeping and waking time if possible to get your body acclimated.

Think Positive

Whenever you feel a negative thought about yourself popping into your head, counter with a positive encouragement. Rather than getting down about not getting the exact grade you wanted on a recent test, focus on the kind word you received from a professor. Keeping yourself in the right frame of mind during stressful times can mean the difference between it being a short episode or a spiral into chronic stress.

Have a Stress Outlet

While these will take on different forms for different people depending on their personalities and temperaments, having an outlet to pull you away from a stressful situation can really help you reframe the issue at hand and gain clarity about how to healthfully proceed. Common stress outlets include journaling, exercising, being out in nature, or having coffee with a friend. It doesn’t have to take long – even five minutes away from a pressure point can help to regain focus and formulate a plan.

Engage in Relaxtion Techniques

Stress is known to cause tension in the body – whether manifesting in a stiff neck or shoulders, a headache, or something more serious, finding a way to release this tension and relax your body and mind can really take the pressure off. Meditation is a great tool for centering your thoughts and releasing stress, as is yoga or other mindful exercises. Sometimes it’s also good to simply laugh for a few minutes and loosen up your mind and body. Watch a funny YouTube video or catch up with a friend from home, you’ll feel more relaxed after.

Talk to Someone

If you’ve tried various techniques listed above and still can’t seem to get the upper hand on stress, it may be time to speak to a counselor or trained stress consultant. These professionals can provide a wealth of tools and resources for dealing with trigger points and finding healthy coping mechanisms for stressful times. They may even help you identify points of stress in your life that you may not have identified previously. All colleges should have a trained therapist on staff, as well as a health and wellness center.

DON’T

Overdo it on the Caffeine

While we have all overloaded on coffee at some point to push through an all-nighter or get us through the day, it’s important to monitor your caffeine intake, especially during stressful times. Caffeine is a stimulant and can mask other issues such as exhaustion or anxiety, allowing them to grow into much more significant problems before they are actually recognized and treated. While some caffeine is actually good for the body, try to limit yourself to one or two cups each day, maximum.

Only Study with Friends

Students who are struggling with stress or anxiety often don’t want to spend time alone as they worry that facing pressure points or stressful thoughts will be too exasperating. While this is a valid reason, studying exclusively with friends also means you’re unlikely to get nearly as much done, leading to an even higher level of stress. When studying with friends, it’s easy to keep chatting or get off topic and realize you’ve been sitting for hours without having much to show for it academically. Instead of spending countless hours half-studying, try to dedicate time to do your schoolwork in a quiet space and meet up with them later to do something that’s actually a fun group activity.

Cope with Alcohol and Drugs

We’ve all heard the phrase “work hard, play hard” and while this mentality is certainly prevalent in college, taking it too far can have serious consequences. According to the National Institute on Alcohol Abuse and Alcoholism, over 150,000 college students experience a health problem related to alcohol, while between one and two percent of all students said they had attempted suicide within the last year because of substance abuse. The college experience almost always includes alcohol, but it’s important to remember to be balanced in consumption and not rely on alcohol or other substances to take away the burden of stress.

Procrastinate

Procrastination is the hallmark of all college experiences at one point or another, and taking breaks during stressful times is an important way to replenish your mind and body. Procrastination takes this idea a little too far, though, and can often leave students feeling exasperated and incapable of focusing on their work. Rather than sitting for hours on end trying to force work out or putting it off until the last minutes and then rushing to finish it, try to create a structured timeline that allows you to complete assignments in different stages. By breaking up a large task into smaller components, you’re less likely to feel as overwhelmed.

Focus Solely on the Outcome

Whether originating from their parents, their mentors or themselves, students feel a lot of pressure to succeed academically. With the economic downtown still looming in the back of our minds, it’s easy to get stressed out about keeping up grades and landing a good job at graduation. Though it may seem like it makes sense to put pressure on yourself to do your best, a study by the University of Minnesota found that excessive amounts of stress can actually make students fair more poorly than they would if maintaining a healthy school:life balance.

Where to Find Help on Campus

The good news is that college campuses across the nation are recognizing the damaging effects of stress on academic performance and everyday life and are working to provide resources to alleviate pressure points. Some of the common resources offered at colleges and universities today include:

• Counseling
   All colleges should have a full time counselor or therapist available to help students identify their points of stress and move toward more healthy habits. In many cases, this is a free resource available to all students and staff.
• Mental Health Resources
  In addition to counseling services, many universities will have a number of mental health services, such as free online screenings, workshops, tips for building healthy coping mechanisms, or relaxation techniques.
• Exercise Facilities 
  Colleges almost always have a gym available for student use, including a variety of cardio machines and weights. In some cases, classes such as yoga or Pilates may also be offered.
• Group Sports
   Intramural sports teams are a great way to get away from stress and get your endorphins flowing. Even if it’s just one game a week, it will help to refocus and come back feeling fresh.
• Substance Abuse Support
  Students who find themselves turning to excessive drinking or substance abuse can turn to their school’s support programs. Whether it’s a counselor who specializes in substance abuse or other resources, these programs are free to enrolled students.
• Meditation Areas
  Oregon State University’s Mind Spa is a great example of a college providing outlets for mindful relaxation and regeneration. Whether it’s a special room on campus or a more intensive program, ask your school if this is something already available or if it could be considered.

6 Signs a Student Needs Help

When students are in the throes of a heightened season of stress, they may not even recognize how badly, or immediately, they need help. If you recognize some of these signs in yourself or in someone you know, it’s time to take action without delay.

Suicidal Thoughts

Students contemplating ending their life exhibit warning signs that can be identified if looking closely. Constant thoughts about death, general apathy, deep sadness, loss of appetite, and feelings of hopelessness are all synonymous with suicidal thoughts.

Compulsive Drug or Alcohol Abuse

Having one too many on a night out isn’t immediate cause for concern; however, if this type of behavior becomes an everyday habit as a way of coping, it’s time to seek help. Similarly, an overdependence on drugs can signal deeper troubles brewing within a student.

Social Withdrawal and Isolation

Everyone needs downtime and a chance to recharge away from other people: it’s both normal and healthy. Trouble arises when students are so overwhelmed by stress or anxiety that they begin pulling away from social groups and lose their interest in spending time with people who normally recharge them.

Physically Violent Outbursts

Irritability, anger and aggression are all warning signs of repressed or elevated feelings. If a student who has otherwise always been calm and civil has a violent outburst, it’s a sure sign something more serious is going on within them. If left unchecked, this behavior could have negative effects on those around them or could turn into self-harm.

Uncontrollable Crying or Emotional Outbursts

Without fail, inexplicable crying is a direct result of emotional stress and a cause for concern. Students who normally have a healthy and balanced emotional state who begin to have emotional outbursts are likely battling an internal struggle and are in need of professional help to sort out their feelings.

Help a Friend

If you suspect a friend, roommate or peer is struggling with intense feelings of stress, there are a number of ways to approach the matter and guide them towards help. Some of the best tips include:

• 1. Ask

  If you think someone is struggling with the effects of stress, try to talk to them about it in a kind and open way. Approaching it out of care and concern for their well-being may help them recognize behaviors they may not have picked up on yet.

• 2. Remind them they aren’t alone

  It’s important for students to remember that everyone feels stressed out at one point or another. It’s normal, and there are plenty of others who can empathize and provide helpful advice.

• 3. Point them in the right direction

  College students have access to a number of helpful services, but often may not know they exist. Consider researching available resources and telling them about ways they can seek help. You may even want to offer to go with them if it seems appropriate in the moment.

• 4. Check in

  Once approaching them, remember to check in and see how they are doing. Whether it was a one-time event or is a symptom of chronic stress, it will be important for them to know someone is walking alongside them while they move towards balance and health.

Additional Resources for Student Stress

Anxiety in college: What we know and how to cope

At this time of year, college beckons with the chance to live on your own, find new friends, and explore interesting ideas. Yet for college students — as well as high school students and parents craning for a glimpse down the road — these changes can also be stressful. Overnight, college students separate from their traditional support system of family and friends. They also face many new challenges, such as living with roommates, managing heavy workloads, and developing an independent identity. It’s no surprise that anxiety often spikes during college. So, what do we know about anxiety during the college years? How can you cope if you’re facing it? And can you take steps this summer to help you handle anxiety when you head off to — or back to — a college campus?

What do we know about anxiety in college?

It’s common.  Anxiety in college is very common. According to the American College Health Association Fall 2018 National College Health Assessment, 63% of college students in the US felt overwhelming anxiety in the past year. In the same survey, 23% reported being diagnosed or treated by a mental health professional for anxiety in the past year.

The sharpest increase in anxiety occurs during the initial transition to college. A recent study demonstrated that psychological distress among college students — that is, their levels of anxiety, depression, and stress — rises steadily during the first semester of college and remains elevated throughout the second semester. This suggests that the first year of college is an especially high-risk time for the onset or worsening of anxiety.

It’s caused by many factors. Many factors contribute to the heightened risk for anxiety among college students. For example, sleep disruption caused by drinking excess caffeine and pulling all-nighters is associated with increased anxiety among college students. Loneliness also predicts mental health problems, including anxiety. Academic factors like school stress and disengagement from studies are also associated with psychological distress among college students.

It may be on the rise. College students today appear to be more stressed and anxious than ever before. A recent study in Sweden showed that anxiety levels have increased in recent years, especially among young adults. In the US, some research shows a decrease in psychological well-being among adolescents over the past several years. It’s not entirely clear what is causing this trend, though research shows a strong association between time spent on electronic communication (social media, smartphones) and reduced well-being among adolescents. Electronic communication might interfere with adjustment to college if it replaces healthy coping behaviors like exercise, face-to-face social interactions, and studying.

How to cope with anxiety in college

Whether you’re a student, a parent, or an administrator, our tips on coping with anxiety in college may help. Even if you haven’t yet started college, it can be useful to think ahead.

For students:

• Approach, don’t avoid. College is challenging and many students cope by avoiding stressors (skipping class, staying in bed all day). However, we know that avoidance tends to make anxiety worse over time. Instead, practice taking small steps to approach anxiety-provoking situations. If you’re struggling in a class, try emailing the professor for help. If you’re feeling lonely, try introducing yourself to someone in the dining hall. Not at college yet? Practice this skill by participating in pre-college programs on campus.
• Practice self-care. Many students struggle to maintain healthy eating habits, consistent exercise, and regular sleep without the structure of home. But self-care behaviors like these are extremely important for regulating mood and helping people cope with stress. Try to establish your own self-care routine — preferably before you even start college. Good sleep hygiene is key. Set a consistent bedtime and wake-up time each day. Avoid using your bed for activities other than sleep, like studying. Limit caffeine in the evening and limit alcohol altogether, as it interferes with restful sleep.
• Find resources on campus. Many colleges offer resources to help students navigate the initial transition to campus and cope with stress. Investigate campus resources for academic advising, study support, peer counseling, and student mental health. If you’ve been diagnosed with a mental health issue, such as an anxiety disorder, you may also want to find a mental health provider near campus. If you struggle with anxiety and you’ll be starting college next year, you may find it helps to establish a relationship with a therapist beforehand.

For parents: You can help your child navigate the transition to college by supporting them in trying the tips described above. For example, you might ask your child about their worries for college and help them brainstorm an approach plan. You can also assist in researching campus resources and finding local mental health providers.

For administrators: College administrators can support students by raising awareness on campus about stress and anxiety. The message that anxiety is common and treatable can reduce stigma for those who are struggling, and increase the likelihood that they will reach out for help. Administrators can also work on reducing barriers for students who need mental health resources. For example, colleges can offer mental health support to students via phone, online chat, and drop-in sessions, to make it as easy as possible to receive treatment.

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How to Deal with Stress in College

Everyone deals with stress, and college students are no exception. In fact, going to college can present unique stressors that make it vitally important to recognize when your stress level is increasing, what the harmful effects of chronic stress are and techniques you can use to mitigate them. By recognizing the effects of stress and having coping mechanisms at the ready, it is possible to avoid college burnout.

Stress in College Students

In 2018, the American College Health Association’s National College Health Assessment report found that more than 45% of college students surveyed reported feeling more stress than average, and nearly 13% felt “tremendous stress.” (ACHA PDF source).

A study by Brigham and Women’s Hospital researcher Dr. Cindy Liu found high stress rates among more than 67,000 students at more than 100 colleges and universities. Mental health diagnoses and risk of suicidal thoughts were reported by all students, especially those in racial, ethnic and gender minorities, according to the study published in the journal “Depression & Anxiety.”

“Some stressful events cannot be prevented and, in some cases, are completely normal. But for others, a plan should be in place for family, friends and colleges to provide support,” Liu said in a release from Brigham and Women’s Hospital. “Our study highlights an urgent need to help students reduce their experience of overwhelming levels of stress during college.”

Dr. Darleen Dempster, a licensed professional counselor and a faculty member of Southern New Hampshire University’s clinical mental health counseling program, said college students could face unique stressors ranging from difficulties managing their time and balancing relationships to determining a career path.

“College students are just like any other people, except that they have the added concerns of balancing academics on top of regular life,” Dempster said. She said as a college counselor, she would see students who were stressed over academic struggles, but also many high achieving students sacrificing sleep or social connections to succeed in the classroom.

What Can College Stress Lead To?

You feel stress because it is your body’s natural reaction to a threat – or perceived threat. According to the Mayo Clinic, a threat can cause your body to produce a surge of two hormones – cortisol and adrenaline, which increase your heart rate and blood pressure, among other effects. When the threat is over, those hormones return to normal levels. But what if you are always feeling those stressors? 

“The long-term activation of the stress-response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all your body’s processes,” according to the Mayo Clinic.

If the stress you are feeling is from worry about failing to achieve academically, for instance, your body’s hormonal response to a perceived threat is ineffective. “The problem in most situations for college students is that what they are perceiving as dangerous … is not actually a threat to them,” Dempster said. “It has been shown that operating with the body and mind on high alert over a long period of time is draining.”

There are dozens of ways stress can negatively impact your mental and physical health, as well as your behavior. Some of those symptoms include:

• Physical symptoms including headache, muscle pain, fatigue, and stomach and sleep problems.
• Mood symptoms including anxiety, irritability or anger, depression, lack of motivation and feeling overwhelmed.
• Behavioral symptoms including over- or under-eating, drug or alcohol abuse, social isolation and angry outbursts.

A complicating factor is the negative coping mechanisms some people turn to when stressed, Dempster said, including substance abuse, eating disorders and other addictive behaviors that further impact health.

How to Deal with College Stress

Experiencing the beginnings of college burnout doesn’t mean that you won’t be successful in your studies. The key to managing college stress as a student is similar to anyone else. There are specific steps you can take to be less stressed and feel better.

The National Institute of Mental Health recommends 5 initial strategies:

• Listen to Your Body – Be aware when you are showing signs of being stressed, such as difficulty sleeping, increased agitation or feeling depressed.
• Get Moving – Exercise can improve your mood and overall health and serve as an outlet for the stress you are feeling.
• Slow Down – Find a relaxing activity you enjoy, whether it’s meditation, mindful breathing exercises or a work-sponsored wellness program.
• Prioritize – If you’re feeling overwhelmed, determine what you must accomplish now and what has to wait. At the end of the day, try to emphasize tasks you have checked off your to-do list rather than what is left to do.
• Lean on Your Friends – Staying socially connected, especially with friends and family who are your support system, can help reduce stress. Getting involved in extracurricular activities can help you meet people and learn new things about what might be an unfamiliar environment. Don’t be afraid to ask for help.

Juggling all of the things that life throws at you, in addition to your coursework, means that time management strategies become critical in college. Dempster said it’s important to maintain a balance.

Going to college doesn’t mean all the things you used to do to be a healthy, balanced person become any less important. “A healthy balance throughout school requires adequate sleep, rest, exercise and nutrition,” she said. “Social connection is also important, both to provide support and also for healthy emotional development and a sense of fun. Life is not all work, after all.”

More Resources

Even armed with all of the ways you can try to control your stress, there may be times that it is overwhelming. Thankfully there are many people and organizations you can reach out to for help.

A first step for students, Dempster said, is to reach out to family or friends about troublesome issues. You can also turn to a faculty member or any support services your school offers. “As a college counselor, I would often tell students to take advantage of those services that their tuition dollars are paying for,” Dempster said.

It’s possible that talking to a doctor or counselor will be able to help you develop coping techniques that reduce the stress you are under. The National Institute of Mental Health also has a comprehensive set of resources from emergency chat and text hotlines to advice on finding a healthcare provider.

Positivity, Dempster said, can be essential.

“One thing that I would often share with students who were working hard to manage stress or other mental health concerns is to look at the treatment of these issues as a step-by-step process,” she said. “Even if the only change that a person can make is small and incremental, that person is moving in the right direction. With this, over time, many small changes add up. This could eventually lead to a happier, healthier and more well-balanced life.”

Joe Cote is a staff writer at Southern New Hampshire University. Follow him on Twitter @JoeCo2323.

7 Easy Ways to Reduce Stress for College Students

Feeling stressed? You’re not alone. Students across the U.S. are wrestling with college decisions, taking classes, or preparing for entrance exams — all while living through the anxiety of a pandemic. We’re here to help. This week, try one of these 7 easy ways to reduce stress for college students.

1. Practice Mindfulness

Mindfulness is about living in the moment. When you regularly practice this form of meditation, it may provide mental health benefits: “It can reduce your anxiety, the feelings of hopelessness and the stresses that come from constantly worrying about the future or ruminating on the past,” explains this CNN article. Today, try taking a break for 10 mindful minutes:

• Try an app like Headspace, which offers discounts to college students, to learn the technique.
• Try this basic meditation exercise, which can help you reset at the end of a long day or even manage test-taking anxiety.

   

2. Exercise

It can be hard to find time to exercise when you’re cramming for tests. But not only is exercise key to improving your mood, it might even boost your brain function. Here are three easy ways to weave exercise into your day:

3. Enjoy an At-Home Spa

Bring the spa to your house with these relaxing activities:

• Rub calming essential oils on your wrist.
• Create your own soothing face mask by mixing two tablespoons raw sugar with one tablespoon coconut oil. Let it sit on your face for five minutes, then scrub for 30 seconds and rinse off. 
• Make a relaxing, lavender-scented bath bomb by following this guide to bath-time essential oils.

• Turn your space into an oasis by listening to meditative music, dimming harsh overhead lights, and embracing candles or twinkle lights.

4. Get Creative  

Connecting with your creative side can be a great way to destress. Here are a few ideas to get you started:

• Read a poem. (We’ve been loving “Wild Geese” by Mary Oliver.)
• Color one of these free Crayola templates.

• Start that creative project you’ve been dreaming about. Remember, creativity isn’t about perfection: It’s about expressing yourself. Give yourself permission to experiment with new forms of art, whether painting or writing a song.

5. Unplug

Between FaceTiming with friends, taking online classes, and scrolling through Twitter, it’s harder than ever to unplug. But limiting screen time can help reduce anxiety.  

• Use an app like Apple’s Screen Time or Google’s Digital Wellbeing to find out how much time you’re really spending on your phone.
• Try to spend no more than 30-60 minutes on social media per day.

• Make an effort to engage in screen-free activities, such as playing with your dog or reading a book.

6. Practice Self-Compassion

Whatever you’re experiencing today (worry about the future; anxiety about your recent test scores; confusion over college decisions), practice self-compassion: 

7. Find Support

In these stressful times, we can all benefit from the support of friends, family members, and professionals:

• Be honest with a friend about what you’re going through.
• Contact an online therapist.
• Find out what therapy services are offered through your college, if you are currently enrolled.

   

We know the world feels scary right now, but USF is ready to support you. Reach out to the Office of Admissions online to find out how we can help you achieve your goals.

Stress | Clemson University Student Affairs

Campus

Counseling and Psychological Services (CAPS)

CAPS, located in Redfern Health Center, provides a safe and confidential environment for students to address stressors and psychological needs that may occur during their time in college. An after-hours CAPS counselor is available and can be reached by calling the Clemson University Police Department at 864-656-2222 and asking for the CAPS counselor on call.

Appointments/Accessing Services

Services and Programs Offered by CAPS

CAPS FAQs

Office of Advocacy and Success

FAQs: Do you have questions about CARE Reports, dropping a class or withdrawing or advocates on campus?

CARE Network: Submit a CARE Report

Academic Success Center  

Are academics the main source of your stress? Find out what the Academic Success Center has to offer all students.

Campus Recreation

Lead a healthy lifestyle and be active – get moving to relieve stress and check out all the fitness options on campus! They even offer massage therapy.

Dining Services

Lead a healthy lifestyle and eat a balanced diet – know the nutritional content of your food and upcoming menus at the dining halls on campus

Ombuds

An ombuds is an independent, informal, neutral and confidential resource who provides assistance to members of the University community in exploring options to resolve problems, complaints and conflicts when normal processes and procedures have not worked satisfactorily.

Local and National

National Alliance on Mental Illness: Managing Stress

The American Institute of Stress: College Students

ULifeline: Stress

• Good Stress, Bad Stress

• Managing Stress

• Stress Management and Relaxation 

• Stress on Campus

ADDITIONAL MENTAL HEALTH RESOURCES

90,000 How Can I Reduce College Stress?

When students go to college, they think about what they will enjoy, but often forget how stressful it can be. Being away from home can be difficult and difficult during the first year, and a lot of difficult school work can be taxed no matter what educational level you have. College stress can take its toll on body and mind, so it’s best to find ways to deal with it before it gets out of hand.

Although thousands of students attend the same college, it can sometimes feel lonely if a strong support system is lacking. Having people to talk to and confide in can help reduce college stress. Make it a priority to maintain strong bonds with people of the past, as well as develop bonds with new and interesting friends. This relationship not only helps reduce stress levels during college, but can also be beneficial after graduation.

Almost every college has an educational institution where students are allowed to use equipment, so when you feel overwhelmed, go and work out. Even if it takes half an hour, it’s enough time for you to minimize college stress without interfering with your studies. On days when the weather is fine, consider speeding around campus or jogging with a friend instead of staying indoors.

When you are feeling stressed during the day, you may want to consider taking a nap.Even one that only takes twenty minutes can help you feel more relaxed and ready to do whatever you want when you wake up. While naps can be beneficial, make sure you sleep in your bed and not in class, as the latter can increase your college stress rather than reduce it.

While stress is part of college, it doesn’t have to be something that takes over your life and ruins your experience. College is supposed to be fun and where you can get an education, not where you are constantly stressed and unable to enjoy the environment around you.Taking preventive measures to reduce stress in college can help you not only be more relaxed, but also better and more productive.

OTHER LANGUAGES

College for the training of social workers “2021” April

29 Apr 2021
Uncategorized

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On April 26-27, 2021, a team chess championship among Moscow college students was held, teams of boys and girls took part in the competition.The tournament was held according to the Swiss system, seven rounds were played in total. Our college students have shown good results. We thank the students of our college for their active participation in the competition.

28 Apr 2021
Uncategorized

90 016 305

On April 29, 2021, the final competitive event of the marathon of practice-oriented olympiads will take place for students of the GBPOU KPSR studying in the specialty 39.02.01 “Social work” – Simulation situational workshop “Psychologist in social work”.

Imitation situational workshop is a professional test or professional test that simulates fragments of real practical activities of a social work specialist in conditions of the need to communicate with various categories of the population, resolve conflict situations, the ability to cope with stress, demonstrate support and empathy for clients.

The Olympiad program includes 7 situations: “Psychological support”, “Non-verbal communication”, “Projective techniques”, “Personality typology”, “Psychological counseling”, “Psychological visualization”, “Psychological education”.Conducting and evaluating the implementation of practical stages is carried out on the basis of the application of WorldSkills Russia standards and technologies.

The event will be held from 14.00 to 17.00 in classrooms: 400, 401, 403-408. Come, it will be interesting!

22 Apr 2021
Uncategorized

90 016 233

On April 23, 2021, from 14.00 to 16.30 in classrooms 400, 402-406, a practice-oriented Olympiad will be held for 1st year students in specialty 39.02.01 “Social work”, “Professional test – specialist in social work”.

Professional test – a professional test or professional test, simulating the elements of a specific type of professional activity, having a complete look, contributing to a conscious, informed choice of a profession. The purpose of the Olympiad, as a professional test in the specialty “Social work”, is to encourage students to work, to achieve the goals set by the individual, fill it with specific content, and as a result, the student’s awareness of himself as a subject of labor, professional activity.For 1st year college students who have not yet begun mastering general professional disciplines and professional modules in accordance with the Federal State Educational Standard SPO 39.02.01 “Social Work”, the Olympiad is held in order to confirm the awareness of professional choice, to determine personal readiness to work in the field of social protection of the population.

The complex task consists of 5 modules and includes: determining the directions of social work, tasks for performing practical actions on the use of technical means of rehabilitation, providing emergency assistance, establishing non-verbal communication and demonstrating empathy, knowledge of the basic legal aspects of social protection of the population.

TOGBPOU “Tambov Regional Medical College”

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Bank of vacancies of the Tambov region – https://zan.tambov.gov.ru/vacancy – Interactive portal of the employment service.

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Memo_How to protect your personal data

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Dear Parents

Dear students

DISTRIBUTION OF 1 COURSE STUDENTS BY GROUPS

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Psychologist’s advice to students of the Tambov Regional Medical College

“How to survive self-isolation”

Students of the Tambov Regional Medical College, future doctors know very well that psychological discomfort due to the need to observe the self-isolation regime must be overcome by communicating with relatives, friends (online), to be useful and necessary, to engage in hobbies, sports, dancing, pets!

The College Psychological Services reminds you of the calmness tips that will help you cope with stress and fatigue and stay calm:

1. Investigate the source of stress
2. Observe the daily routine
3. Share feelings with loved ones
4. Treat emerging problems with humor

Stress Relief Exercises: https: // anchiktigra.livejournal.com/129584.html

Helpline: 88002000122 (https://telefon-doveria.ru/)

Phone of the teacher-psychologist of the Tambov Regional Medical College Prokudina Yulia Vladimirovna: +7

02218

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Cybersecurity cheat sheet for minors

Information security rule booklet

Booklet_Rules of conduct on the railway

Video “Take care of your personal data”

Appendix 3.Memo for parents on information security of children

Appendix 2. Instruction for students on work with Internet resources

Appendix 1. Memo for students about information security of children

Technology for conducting a sociological study of satisfaction with the quality of general education in educational institutions of the Tambov region

All-Russian educational network Diary

90,000 SPb GBPOU Polytechnic College of Municipal Economy

Information for parents

PARENTAL INFORMATION

ON PREVENTION OF HIV infection and AIDS.

Dear parents!

We invite you to take part in a webinar for parents (legal representatives) on the topic: “Prevention of the spread of HIV infection and the formation of responsible and safe behavior among adolescents and young people”

November 28, 2020, 10.00

Connection link: https://events.webinar.ru/19466565/6692223

Parent Webinar Program

1. Presentation of the work of an interactive platform for free communication – “Open dialogue with parents on HIV prevention”

Artamonova Elena Gennadievna – Deputy Director for Development of the System for the Prevention of Deviant Behavior of the Federal State Budgetary Institution “Center for the Protection of Deviant Behavior” Federal State Budgetary Institution “Center for the Protection of the Rights and Interests of Children”

2. “How to talk to children about HIV?”

Tokareva Elizaveta Dmitrievna – clinical psychologist of the NGO Children Plus Charitable Foundation

3. 3.” Support for families raising children with HIV”

4. Galtsova Polina Sergeevna – family psychologist, founder of NPO

   Charitable Foundation “Children Plus ”

Material prepared by head. VO Belogur E.N.

Content

Psychologist’s recommendation:

– “ANTISTRESS” for every day

– How parents can help their child cope with possible stress while staying at home.

– Parents of children temporarily on distance learning

– For parents and teenagers experiencing coronavirus anxiety

Booklets

Memo for parents “procedure for responding to the facts of the Unknown absence of a child”

FEDERAL CHILDREN’S PROTECTION AGAINST INFORMATION CAUSING THEIR HEALTH AND DEVELOPMENT

The rights of minors in criminal proceedings

Algorithm of actions for parents of students on early detection and response to destructive behavior of minors, manifested under the influence of negative information disseminated on the Internet

ANTISTRESS for every day

It is very important to fill yourself with positive impressions and emotions on a daily basis to prevent stress and maintain good mental health.There are various ways and means of what can help to distract from worries, but each individual person usually has his own individual ways of how to improve his mood. It is worth remembering them, even writing them down, hanging them in a prominent place and, if possible, using them every day – allow yourself to enjoy every day of your life. There are several general recommendations with which you can start or choose something from the proposed options for yourself:

1. Many people have a negative stereotype of life perception.Try to track these thoughts and change them to positive ones, at least for 2 – 3 months. Try to determine the presence of irrational ideas and attitudes in your thinking, for example: “must” (I must …, I must …, it must be so), “generalization” (always happens …, everything is wrong with me …), “catastrophization” ( this is the end of the world … this is a disaster …). Try to change to the opposite in meaning, replace the words:

“must” – to the words: “maybe, I can, I want …”,

“always” – to: “sometimes, in some cases”,

“trouble” – to the words: “problem, question”.

If you first need to make an effort, then after a while you will notice that tracking and changing thoughts becomes easier and faster. And soon, life will take on a different, more optimistic shade.

2. Take pauses in long-term physical and mental work, remember that it is important to rest (5-15 minutes each) even before the body is tired, then your performance will be much greater. Try to alternate between physical and mental activities.Use on weekends and in your free time from work / study physical active rest: walking, riding bicycles, scooters, swimming, playing tennis, badminton, basketball, horseback riding, dancing; in winter – skiing, ice skating … If you have physical work, then use intellectual activities for relaxation: reading, listening to music, drawing, watching films. Exercise daily or move around to your favorite music for at least 5 minutes.
3. Since a person is a social being, show social activity, go to theaters, cinema, museums, participate in lectures, seminars, workshops on creativity, parades, show interest in exhibitions, meetings with poets, writers.Take an interest in the life and interesting events of your friends, organize friendly meetings, surprises, congratulate your friends on the holidays. Volunteer in the lives of children from orphanages or seniors in nursing homes.
4. Be interested in new information that is still unknown to you: dishes of various national cuisines, foreign languages ​​that you do not know yet, national dress, culture of various peoples. Study encyclopedias, solve crosswords.
5. Take care of yourself, your appearance, sign up for the gym, do a massage course. Take an interest in methods of healing and cleansing the body. Visit the pool, if there are no contraindications, visit the sauna, bath. Eat healthy foods and vitamins. Learn about antidepressant foods (there are a number of mood-boosting foods: bananas, beets, chocolate …). Sleep more, try to get enough sleep per day for as many hours as you need (for women, it is recommended at least 8 hours of sleep daily).
6. Communicate with nature, animals, pet your pets more often. It has long been known that stroking a cat for 5-10 minutes can reduce anxiety, normalize blood pressure, and relieve headaches. Feed the birds, make a bird feeder or birdhouse. Grow and plant flowering plants in pots at home, give flowers to your close and distant acquaintances. Plant attractive plants in your garden or vegetable garden, on the balcony, even near city houses there are small areas, planting flowers on which you can admire the results of your labor.
7. Refresh your home: change the wallpaper, move furniture, or simply clean up and decorate the room with new objects and ideas.
8. Use your favorite perfume or aromatic oils, sticks, candles. Surround with pleasant aromas during water and hygiene procedures using scented foam, soap, shower gels. Drink tea with tangerine additives, it has anti-stress effect, or other flavoring additives that bring you pleasure.
9. Do not be isolated in yourself, your problems, find a person who will listen to you with pleasure, and ask him about it. The problem expressed, as a rule, takes on a specific size and often becomes much smaller than we thought. Chat with more experienced people about issues of interest to you. Try to visit a psychologist, psychotherapist, usually it brings more benefits than we expected.
10. Master breathing, relaxing or meditative techniques of relaxation and harmonization of the emotional and personal sphere, try yoga, color therapy, art therapy, music therapy.

Find what suits you and helps you!

How parents can help their child cope with possible stress while staying at home.

Parents, close children, being at home with their children for a long time, can instill in their child the skills of coping, coping with difficult situations and teach him to cope with possible stress. To do this, parents need:

• Maintain, maintain, cultivate a favorable, calm, friendly atmosphere in the family.In difficult situations, there is no need to panic, it should be remembered that “the black stripe is always replaced by the white one.” The benevolent calmness of family members will help give the child confidence and stabilize the situation.
• Try to regularly communicate, talk with the child on topics related to his experiences, feelings, emotions. Be sure to discuss the near and distant future. Try to build (but not impose) perspectives on the future with your child. Share your experiences, thoughts, tell honest stories from life, including about overcoming difficult life situations by you and your friends.An ordinary heart-to-heart conversation can make a child believe in himself. Empathize, say that you understand how difficult it is for him now (if he is worried that he cannot attend college, sports clubs, go out with friends and lead a normal life). Children who feel the support and sincere compassion of their parents cope with stress more successfully.
• To teach the child to express their emotions in socially acceptable forms (aggression – through active sports, physical activity that can be performed at home; emotional experiences – through a confidential conversation with loved ones, friends, bringing relief).It is often difficult for a child (especially a teenager) to share their experiences with parents or peers. To this end, invite your child to start a notebook in which he will talk about his experiences. Having laid out emotions on paper, he will feel relief, free from possible negative thoughts.
• Encourage the child to be physically active. Stress is, first of all, a physical reaction of the body, so any activity that requires physical effort will help the child effectively fight it: cleaning the house, exercise, singing, dancing.Try not to force the child to spend energy on what he is not interested in, but try to determine together with the child what kind of active activity he would like to do while at home.
• To support and stimulate the child’s creative manual labor. Even if it seems to you that the teenager “falls into childhood” and does nothing useful (drawing, weaving “baubles”, decorating clothes, gluing models). All this is a kind of “relaxation”, brings calmness through the work of the imagination and the teenager is distracted from negative experiences and everyday problems.
• Encourage the child to take care of his neighbors (representatives of the older generation, younger children, pets). Pleasant responsibilities, the feeling that “someone depends on me”, “cannot cope without me”, “someone needs me” are an additional resource for coping with possible stress.
• Maintain family traditions, rituals. It is important that a good family tradition is interesting, useful and loved by all generations of the family. In other words, family rituals can and should be transformed so that the younger generation can participate in them with pleasure, and not perceive them as an inevitable, boring, useless pastime.
• Try to maintain the child’s day regimen (sleep, day regimen, proper nutrition). More often give your child the opportunity to experience joyful emotions, satisfaction from everyday pleasures (delicious food, taking a relaxing bath, talking with friends on the phone, etc.).

Parents of children temporarily on distance learning:

First of all, you should preserve and maintain for yourself and your child the usual routine and rhythm of the day (time of sleep and wakefulness, start time of lessons, their duration, “breaks”, etc.).). Abrupt changes in the daily routine can cause significant changes in the adaptive capabilities of the child and lead to unnecessary stress and stress.

It is important for parents and relatives of the child to try to maintain a calm and adequate attitude to what is happening. The emotional state of the child directly depends on the state of the adult (parents, relatives). The experience of parents from other countries shows that it will take some time to adapt to the regime of self-isolation, and this is a normal process.

You need to behave calmly, with restraint, try to answer as little as possible to children’s questions about the virus, etc., and do not dive into lengthy discussions of the pandemic situation and the risks associated with it. Don’t savor the details of the “horror” from the internet!

Dear parents! Try to understand the recommendations your children receive from teachers and college staff for organizing distance learning for your children. Be guided only by the official information that you receive from the curator of the study group and the college administration.Educational institutions also need time to organize a competent educational process. Currently, there are a number of resources that help both parents and teachers in distance learning (uchi.ru (uchi.ru), Umnaziya (umnazia.ru), etc.). Many parents are already using these platforms because they are meaningfully related to educational programs.

Parents and relatives of students can increase the attractiveness of distance lessons if they try to “master” some of them with their child.For example, you can ask your child questions, take part in a discussion, and then the lesson will turn into an exciting, cognitive game-lesson. For a child, this is an opportunity to increase motivation, and for parents – to get to know and understand their children better.

During the forced stay at home, it is important for you and your child to stay in contact with the close social environment (via phone, messenger), however, it is necessary to reduce the total received information flow (news, feeds in social networks).In order to keep abreast of current news, it is enough to choose one news source and visit it no more than 1-2 times a day (for example, in the morning – after morning affairs, rituals, it is important to be alone for a while – and in the evening, but not later than 2 hours before bedtime), this will help reduce anxiety levels. When communicating with loved ones, try not to focus on topics related to coronavirus and other topics of concern.

To communicate with loved ones, advise your child to avoid social networks full of “information noise” and sometimes disinformation.Choose one messenger yourself (for example, Telegram, WhatsApp, Viber) and try to transfer important communication there. Better to avoid frequent visits to chat rooms discussing the current situation in the world

It is necessary to provide for periods of independent activity of the child (it is not necessary to entertain and occupy him all the time) and joint affairs with an adult that have been postponed for a long time. The main idea is that staying at home is not a “punishment”, but a resource for mastering new skills, gaining knowledge, for new interesting things.

While at home, a teenager can continue to communicate with classmates, friends (calls, VK, group chats). Parents can suggest ideas for conducting virtual contests (for example, positive memes, pictures, etc.) and other positive activities. You can invite teenagers to start their own video blogs on a topic of interest (sports, music, cinema, cooking).

For parents and teens 90,069 90,068 with coronavirus anxiety

Over the past few months, people’s lives have changed a lot, educational institutions have introduced a remote form of education, parents work at home, it is difficult to see friends live.In such a situation, it is very important to try to focus on the opportunities that have arisen, instead of thinking about the deprivation. It is this approach that can be called optimism. Below are some tips to help you keep your spirits up and anxiety-free while still taking the situation seriously.

The chances of getting sick between the ages of 0 and 19 are very small. Children and adolescents hardly get sick with coronavirus or carry it in a very mild form.

Despite this, there are procedures that can further reduce the likelihood of infection.First of all, this is the observance of the rules of personal hygiene. After visiting public places and before eating, you need to wash your hands, “fight” the habit of biting your nails, if you have one (finally, now there is a decent motivation) – it is through the hands that the virus most often enters the human body; sleep at least 8 hours; to eat well; do physical exercises (all this will help to support and strengthen the immune system).

It is very important to observe the self-isolation regime. Yes, you have to stay at home, not go to college, not go to work, not meet with friends.We are asked to leave the house less to prevent more people from getting infected. For example, in China, where people took it very seriously, almost all the sick have recovered, and there are almost no new cases of infection. Now we also have to be patient.

If parents and children keep track of all the news feeds for most of the day, this only increases anxiety and anxiety. Better to change tactics, choose 1-2 resources that you most trust, and devote 10 minutes in the morning and 10 minutes in the evening to this news.

One of the best medicines for anxiety is humor. Many adults and children have started posting their videos about how they are going through the situation with self-isolation. Maybe you can look at this situation from this angle?

If anxious thoughts constantly attack you, remember that anxiety is not dangerous, you do not need to think about every anxious thought. Imagine them as clouds floating across the sky and try to focus on your business, which is more enjoyable or important.

Recommendations were prepared by Yu.V. Zaretsky, Associate Professor of the Faculty of Counseling and Clinical Psychology, Moscow State University of Psychology and Education.

The single All-Russian helpline for children, adolescents and their parents – 8-800-2000-122 – operates in all regions of the Russian Federation

Detailed information on the website: telefon-doveria.ru

Psychological and pedagogical support in SPb GBPOU “PKGH”:

– head.Educational department, teacher-psychologist Elena Nikolaevna Belogur, tel. 8-911-818-76-95. There is a possibility of consulting on WatsApp by another phone number by prior arrangement, e-mail address: E-mail address is being protected from spambots. Javascript must be enabled in your browser to view the address.
– educational psychologist Kamilla Aleksandrovna Smirnova, page on the VKontakte social network: https://vk.com/kamillasmirlav, email address The email address is being protected from spambots.Javascript must be enabled to view the address in your browser., Write to sign up for a consultation via Skype or WatsApp.

Booklets

What is stress and its manifestation during study

“Recently, the concept of ‘stress’ has gained great popularity – it is not for nothing that the past 20th century was called the century of stress. Today, the 21st century is in the yard, but stress, recognizing no boundaries, has easily stepped into the new millennium and continues to strengthen its positions. “
Everyone has experienced it, everyone talks about it, but few have wondered, so what is stress?
Dictionaries and encyclopedias give the following answers to this question:
Stress is a state of tension that occurs in a person under the influence of strong influences.
Stress is not a specific defense reaction of the body in response to adverse changes in the environment.
The definitions above are concise and simple, but to understand what stress is, you don’t have to look in dictionaries – just look around.Stress is everything that surrounds us. Stress is our life. In the world of Pepsi and computers, we cannot live outside of this state. He bursts into our life from the very morning, along with the alarm clock. Stress affects a person the most in those life situations that are out of his control (death of loved ones, natural disasters, etc.).
Is it possible to live without stress? Science says you can’t. Life does not tolerate constancy and stability, and of course it is life that is the main source of stress, therefore, only death completely relieves a person of stress.

Stress and its manifestations
Stress is a state of tension that a person has under the influence of strong influences. The concept of stress was formulated by the Canadian pathologist Hans Selye (1907–1982), who defined stress as a set of protective reactions of the body caused by any of the stress factors.
A stress factor (or stressor) is any effect on the human psyche that causes a stress response.
There are many potential stressors: life changes, emotional conflict, fear, fatigue, physical injury, sudden changes in outdoor temperature, noise, illness, etc.
The actions of these stressors are cumulative and cumulative. The more of them in life during a given period, the higher the stress level will be. Stress affects the human body: blood pressure rises, heart rate rises, digestion slows or stops, breathing deepens or speeds up, blood sugar rises.
The three stages of stress: mobilization, resistance and exhaustion.
1st stage – mobilization stage.
Anxiety arises in response to a stressor.This reaction mobilizes the body, prepares it for urgent protection. The heart rate rises, blood pressure rises, digestion slows down, and blood rushes to the muscles. A person is ready to take action to protect his life and health, since as a result of the physiological changes that have occurred, the capabilities and activities of the body improve for a short time. But if all these preparations do not immediately turn into action, a long-term stay in such a state can lead to various disorders of the body’s functions.
2nd stage – resistance stage.
When the immediate danger to a person passes, his body goes into a stage of resistance. At this stage, stress is reduced to a lower level. During this period, the body has an increased and long-lasting ability to tolerate the effects of stressors.
3rd stage – stage of exhaustion.
If the stress level remains high for too long, the exhaustion stage sets in. Severe stress causes a significant loss of energy in the body and creates such physiological conditions in which the body’s ability to withstand stressors is reduced.Symptoms of severe stress: nervousness, vague anxiety, fatigue, irritability, headaches, feeling of helplessness, insomnia, loss of appetite, etc.
Effect of stress on the process of assimilating information.
The effect of stress is a very unpleasant thing. Stress is known to disrupt functions such as attention, memory, organization and integration of thinking, and prolonged exposure to stress literally kills brain cells and damages basic brain structures associated with memory. Leading world-class scientists argue that those who experience stress throughout their lives are most likely to develop Alzheimer’s disease and other forms of dementia.
Educators are well aware that the optimal psychophysiological state of a student is a state of calm attention. The main question is how to achieve this state.
According to William Stixrud, Ph.D., a renowned clinical neuropsychologist in the United States who specializes in working with children and adolescents, the Transcendental Meditation program can provide a solution to this problem: “For many years I have been a strong advocate of TM in schools. This is due, firstly, to the program’s unprecedented effectiveness in achieving a state of calm attention, and, secondly, its ability to create a learning environment in which children feel secure and therefore able to cope with very difficult material and tasks. “
Transcendental meditation
Transcendental meditation means going beyond your own mental box and merging with Cosmic Consciousness.
The technique of transcendental meditation is simple. Sit quietly on a chair with your eyes closed and start repeating a specially word – mantra (man – mind, tra – protection). When you say a simple sound of a mantra to yourself, you involuntarily focus on it. From a constant rhythmic (about once every five to ten seconds) repetition, you get tired of the corresponding brain structures, which leads to general inhibition.Your body relaxes, breathing slows down, everyday consciousness turns off and you gradually sink into the primary consciousness. This process is felt as a gradual disappearance of thoughts and falling into something, but this is not a dream. No need to sleep. In such a state, it is no longer necessary to pronounce the mantra, but as soon as some thoughts begin to “emerge” the process of mental pronunciation (like the voice of reason) must be resumed.
The sound should be short and not evoke any associations. Therefore, you can independently choose for yourself a simple and meaningless sound to you and repeat it to yourself “listen” to how it “sounds” inside you.For example, “a-a-u-u-u-m-m-m-m-m” is a universal primary sound In order for the sound of a mantra to “sound” inside you, it must end in a vowel or a voiced consonant.

How to determine your stress level?

Stress Management .
Stress management is the ability to control the situation when people and events produce excessive demands. What can you do to cope with stress? What are the strategies?
Analyze the situation and find out if there is really something that you can change or control in this situation
Do not make too much of your terrible workload:
Define a period of time for each task, or selectively prioritize each task;
Try to be “positive”:
Set yourself a “how well can I handle” mindset and don’t think how awful and bad
Selectively change your reaction to certain negative things, but not too much at the same time.
Concentrate on the difficult task and cope with your reaction “I will never do this”
Change your outlook on life.
Learn to recognize stress, find out what it is. Increase body feedback and try to self-regulate stress
Learn to set realistic goals.
If nothing can be done, then nothing can be done
Do not get stuck on small things:
Try to prioritize only the most important things and discard all others
Try to “use” stress:
If you cannot fight what is bothering you, then just use stress in your creative process
Exercise can help you deal with stress:
running, tennis, gardening are the best cures for stress
Get a good night’s sleep.
Lack of good healthy sleep can lead to stress
Relax, take a break: Switch to something else that does not make you stressful.
Avoid self-medication:
alcohol and drugs can mask stress, but they will not help you cope with problems;
It is worst if stress makes you unmanageable, interferes with your studies, social life or work. Try to find help at a school counseling center.
Stress-free exams
When you ask kids how they answer on exams, most of them say they are worse than they could be.The reason most often lies in the fact that we do not know how to prepare ourselves in advance for stress and trials.

Preparation for the exam. Practical advice.
The tips below will help you get ready for the exam quickly, calm down, and relieve stress. These exercises are easy and enjoyable and should be done as long as you want, usually about 1 minute.
1. Drink water to relieve stress and improve performance. Water saturates blood cells with oxygen, improves brain function, and increases efficiency.Dehydration causes a decrease in the energy potential of our body and triggers a stress response. Note! Juices, teas, and other beverages do not fulfill the wonderful functions of water.
2. Exercise “Forehead – nape”. This exercise will help you cope with your worries and find new ways to solve problems. Place one palm on your forehead and the other on the back of your head. Close your eyes and breathe deeply until you feel relief.
3. Improving vision. This exercise improves the functioning of the visual cortex of the brain and relieves visual fatigue.Place the thumb of one hand on one frontal tubercle, and the index and middle fingers of the same hand on the other frontal tubercle. With the other hand, massage the visual area located in the occipital region. Close your eyes and breathe deeply until your eyes are pleasantly relaxed.
Preparing for the exam. Practical advice (continued).
4. Exercise “Brain buttons”. The exercise improves reading and writing skills by standing comfortably with your legs parallel to each other and your knees relaxed. Place one hand on your belly button with the palm of your hand.Place the other hand so that the thumb falls into the dimple under one collarbone, and the index of the same hand into the dimple under the other collarbone. These dimples are called buttons of the brain – they have such a strong effect on the body. Massage the buttons of the brain on one side with your thumb and on the other side with your middle and forefinger. The hand on the navel remains motionless. Change hands and repeat the exercise. It is possible to perform the exercise while sitting.
This exercise allows oxygenated blood to flow to the brain for better information perception.A balance is achieved between the work of the left and right half of the body, the level of energy increases.
5. Activation of the brain. A very powerful exercise for integrating (connecting) the brain, its right (creative) and left (logical) hemispheres. Performing the exercises, you need to look at the rectangle with a diagonal cross.
Cross Movement: March in place with the palm of the opposite knee. Parallel movements – “amble”: the arm and leg of the same name are raised simultaneously. Cross Movement: Hand touches the opposite heel.Parallel movements. Cross Movement: The elbow touches the opposite knee.

Commandments to overcome stress.

Treat others like yourself.
Learn to plan things
Appreciate the joy of true simplicity
Don’t forget to rest
Don’t put off especially unpleasant things for later
Set realistic goals
Weigh the pros and cons
Believe in yourself!

Health and good luck to you!

Psychologist | BOD

website

Dear students!

There is a psychological office in the college.

You can get advice from a teacher-psychologist, psychological help and support in resolving difficult issues and difficult life situations, assistance in personal growth, development and self-realization.

Contact a teacher-psychologist’s office, building “G”, 2nd floor

from 8: 00-16: 00. Tel. 8 (4162) 9

Information for review:

Dear users and guests of our site!

There is a social and psychological service in our college.It is a structural subdivision of GPOAU JSC “Blagoveshchensk Polytechnic College”, included in the system of educational work in the college.

The socio-psychological service carries out its activities in order to provide psychological and pedagogical conditions that are most favorable for the mental and personal development of students, to promote a favorable psychological climate in the college staff, to provide comprehensive psychological support to all subjects of the educational process.

The objectives of the work of an educational psychologist are:

– psychological and pedagogical support of students and student groups in the educational process, increasing the psychological security of students, the formation of a socially adaptive graduate in demand on the labor market.

– providing social and psychological conditions that contribute to improving the quality of the educational process in college and aimed at the fullest possible disclosure of the personal potential of each of its subjects.

Questions on which you can and should contact the teacher – college psychologist:

1. Learning difficulties. Some students are not doing as well as they would like. There may be a lot of reasons for this. For example, not a very good memory or scattered attention or lack of desire, or there may be problems with the teacher and not understanding why all this is needed at all. At the consultation, we will try to determine what is the reason and how to fix it, in other words, we will try to find what and how needs to be developed in order to learn better.
2. Relationships in the group. There are people who easily find contact with others, easily communicate in any, even unfamiliar company. And there are those who find it difficult to get to know each other, it is difficult to build good relationships, find friends and just feel easy and free in the group. With the help of an educational psychologist, you can find ways and personal resources, learn techniques for building harmonious relationships with people in a variety of situations.
3. Relationship with parents. Sometimes it happens that a common language and warm relations with our closest people – with our parents – are lost. Conflicts, quarrels, lack of understanding – this situation in the family usually brings pain to both children and parents. Some find solutions, while others find it difficult to do so. A psychologist will tell you how to learn to build new relationships with your parents and learn to understand them, and how to make your parents understand and accept you.
4. Choice of life path. If you are not sure which way you want to go, there is always the opportunity to go to a psychologist. It will help you realize your dreams, desires and goals, assess your resources, inclinations and abilities and understand (or come closer to understanding) in which area (s) of life you want to be realized.
5. Self-management and self-development. Our life is so interesting and multifaceted that it constantly presents us with a lot of tasks. Many of them require remarkable efforts and the development of a wide variety of personal qualities, skills and abilities.Leadership or arguing skills, logical thinking, or creativity can be developed. Improve your memory, attention, imagination. You can learn to manage your life, set goals and achieve them effectively. A psychologist is a person who owns the technology for the development of certain qualities, skills and abilities and will be happy to share this technology with you.

Respectfully yours, educational psychologist.

90,000 How Do I Cope With Stress In My Life?

At the age of 12, my mother decided to stop being a mother.My father worked 16 hours a day in two jobs. She sat in a chair all day holding our pet. She stopped doing almost everything, including talking. Her oldest and beloved child went to college …. my sister. I was left to do it all. I did what I could, meanwhile, they shouted at me. I was a child like you. I have a job. It helped a little, but only a little. I still had to work from home. My grades have suffered. My communication was very limited. There was no one there to help me really.When my older sister came home for the weekend, she helped. She told Mom and Dad that it would be unfair to force me to do everything. My mom was just crying or angry.

All I can say is to try to find someone at the school with whom you can talk about what’s going on so you can relieve the tension. If you go to the school counselor, she will notify your parents. They are required by law for certain ages. How about someone in the church? How about an aunt or uncle or cousin or girlfriend.? Keep looking until you find someone … maybe two or three people, if one of them is unavailable … make a backup. Try not to do this on a computer because there are so many scammers on the net. Go to school, come home, do your homework first, eat, do household chores for 3 hours, take part in a show, watch TV or listen to music for fun, and then go to bed by 10 pm. If your parents yell at you, don’t fight back until you’re 3 months old to go to college.Do not complain. They don’t hear you. Contact a consultant and tell them that you want to apply for the scholarship and college starting today. Don’t let them hold you back. Stick to your guns. If you don’t want college, go to cosmetology schools, computer schools, technical schools, mechanics schools, whatever you want. Make it your focus. Don’t hit your people with what you do. Just do it as efficiently as possible. Finish what you can with your homework, and if you don’t, you’re fine.Do not argue Argue does not work.

Make it your goal to plan your future.

I did my best when I was 12 to 16 years old. I’ve been through a lot. I knew it was wrong, but I had no choice. I finished high school and after 3 months I was gone. My parents looked after me so that I would be their caretakers for life. They didn’t want me to have a childhood, adolescence, or life. When I left, I prayed that I could go to college. I did.It was hard, but I did it without the help of my parents. My sister helped me as much as she could, but she could only do a little. I did it all.

Apply for Scholarship NOW …. and keep applying. Get as much as possible so you never get returned. I don’t care what your grades are. There are scholarships for all directions … women, women with disabilities, single mothers (I’m not saying you have a child), teenagers with special abilities like cooking, baking, typing fast, parents have no money to study in college.people with curly hair.
If you are unable to do your research, ask a friend at school who is a computer wizard, or ask to be invited to a teacher to help you with your research.

Once you make an effort, it becomes easier to do …. hard at first, then easy. If at all possible, try not to have a child yet. My God, they work hard.

Your brother: he looks like a mom to you. How old is he? Tell him that you will give him time every day.After completing his homework, give him 20 minutes of exercise in your yard, basement, or park. Wear him out. Once you’re done, tell him you have something to do and he should be doing his video games or watching TV. Take it there and mind your own business. If he follows you, don’t say a word … don’t leave or just ignore him. He will get it. If he is less than 5 years old, play a toy with him and go about your business. No yelling, no screaming, no complaints … No one is listening.Save your complaints for the people you find to talk to. You can do that.

I never wanted to have this life. This is not fair. Not fair. What I know, I can hear the power in your words. You can do that.

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