5 Tips on Stress Management for Students I Wish I Knew When I Was Younger

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Have you ever felt like you're struggling in school/college or have test anxiety? 😖 Or have you ever feel worried😕 because there is no/little time to complete your homework or study?👀 or college is too hard and you can't do it?😓 and because of these feelings, you start having physical, emotional, or cognitive/behavioral signs or symptoms such as:

1. little or no patience

2. irritability

3. restlessness

4. depression

5. nausea/vomiting due to stress

6. little/no appetite or increased hunger

7. impaired concentration

8. trouble remembering items

9. nail biting due to anxiety

10. procrastination (like spending too much time on social media)

amongst others...

If you said yes to at least 1 of these, then definitely this blog post is for you. 👀And don't get me wrong, these examples are situations that can happen to anyone due to any other life situation👎. But according to the ADAA, 80% of college students report feeling stressed out sometimes or all the time😮😨. What can cause this stress?💆 Some examples are this ongoing pandemic, being away from home, test anxiety, academic requirements, money issues, future plans, and others😐. 

So, here I give you ideas to manage your stress while completing your school or college degree💅💆👍👏:

1. Evaluate your study habits; do a simple brainstorm of your day-to-day study patterns to see how much time you're dedicating to your classes. How can you do this? simply by thinking about how much time on average you study (1, 2, 3 hours daily). Also, while studying, observe how many times do you get distracted. Are you putting the effort required to pass the class? (feel free to write down your answer in the comment section below if you would like my input) Once you determine your pattern, you can take action, by doing this:

2. Discover how to study more efficiently (here is how); 

a. If you know that your class is very demanding, then grant yourself more time. For example, if you have an exam in 2 weeks about 6 long chapters, then divide those 6 chapters during the first week (summarize 1 chapter per day, and write down a list of the chapter's hardest concepts). Then on the 7th day review the hardest concepts of those 6 chapters again. Repeat the process on week 2, but instead of reviewing 1 chapter per day, review 2 chapters per day. Then, the last 4 days before the test review all the difficult concepts again until you feel 100% confident. The concepts that you already know will stay on your mind. Instead, focus on those concepts that are difficult and need more attention.

b. Study as much as you can. Dedicate at least 2 hours for that difficult class each day. You can spread those 2 hours during the day if is not possible for you to take 2 straight hours. Consider dividing the 2 hours in 20-minute intervals thoroughout the day. Also, make a 'to-do-list', and cross the list items. This process allows your mind to see progress, and therefore, aid in lowering stress.

c. What is the best way that you learn? Visual, auditive, kinesthetic, written, or a combination? Once you determine this, keep using this learning style to your advantage. Your brain prefers this way to integrate the material. Check my previous blog post on study tips for more information (Feel free to write down your answer in the comment section below if you would like my input).

d. Make a plan; put your class schedule, and your study time in your calendar. Stick to this plan as much as you can. Create a rutine and follow it to make your study time more efficient.  

e. Imitate the test conditions. If your test is a practicum, or paper based, then practice studying like this. If you know there will be multiple choice, t/f, etc, practice test questions. The more you practice, the better it will be for you and for your peace of mind. Check my previous blog posts for tips on test questions.

3. What calms you down? (here are some ideas); we all have ways to ease our minds, even if we think we don't. For example, you can talk to someone about your feelings or use a stress ball. Or you use stimulants such as perfume or scented oils. Nowadays, you can find cheap diffusers in stores like Ross. Get one and put it in your study room/area. Your sense of smell is directly connected to your brain, which is the reason this method aids with managing stress. 

Also, did you try meditation? a 5-minute meditation session can be more than enough to ease your mind. There are guided-meditation apps that can help you such as 'Calm' or 'Headspace'. Get your favorite beverage (for me is a Matcha Green Tea Latte from Starbucks!! what is it for you?- comment below!) and enjoy the taste. Or it can be something edible as well (like chocolate). Just focus on the gustation experience. Try these or anything else that you consider that can calm your mind. Also, check my previous blog post for more stress management tips.

4. Manage your body. How? get more sleep, or if it's not possible, then take a 20-min nap during the day. Remember that a rested mind is a productive brain. Why do you think that the best ideas come after you sleep?! Additionally, do exercise by simply walking for 20-30 minutes 4 times during the week. This also aids your mind by exercising while looking at nature. Or try any type of exercise that you like, as long as your body is moving. Remember that exercise pumps that blood to your brain for optimal capacity! 

And last but not least, feed your brain with nutritious food. Granted, we all eat junk food! but too much junk food every day only makes you tired and gives you a foggy mind. Try meal prep on Sundays for your entire week, or for those days that you take classes and study. Make sure to include nutritious snacks in your grocery list (such as unsweetened apple sauce, baby carrots, pita & hummus, PB&J, and bananas). 

5. Have a stress exit plan; this can be an activity like painting, decorating, cooking, music, dancing, play basketball, etc. Also, think positive by having written mantras that you can see. Some examples are "you got this" or "one day at a time". It is important to place these written mantras in your study room/area, to motivate yourself. 

Do you have any other suggestions that work for you to manage stress? Leave a comment below for others to see. Thanks for taking the time to read this blog post. ✌😁😃

©Maryvi Gonzalez Sola & Queen Mary Anatomy LLC

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