Say Goodbye to Stress with These 16 Proven Stress-Management Strategies for Students

Meet Joe. 

Here are a few of the things Joe deals with on a daily basis: 6 hours of school, sports practice, coaching classes for competitive exams, homework, projects, assignments, and music lessons. Not to mention keeping up with friends, handling peer pressure, and making decisions about college applications and career paths. It’s no wonder that Joe is stressed out. 

There are thousands of students across the world who are just like Joe. Regardless of whether they’re in school or college, students often experience a lot of stress. And if these stress levels go unchecked, they can severely impact a student’s life. Stress management in students is the need of the hour. This is why we have put together a list of tried and tested strategies for handling academic stress. 

In this post, we will cover:

• The need for stress management in students 
• The common causes of stress in students 
• 16 strategies for handling academic stress for students of all ages 

The need for stress management in students: 

Stress can often feel like an unavoidable part of a student’s life. But, when stress builds over time, it can have several negative effects such as:

• Physical health issues 
• Persistent feelings of anxiousness or sadness
• Fatigue and reduced energy levels 
• Loss of interest in activities 
• Poor academic performance

Students might also feel isolated and lonely as they try to overcome stress. Sometimes, they might withdraw themselves from their social lives. This can impact their relationships with their friends and family, leading to even more stress.

The common causes of stress in students:

Identifying the source of a problem is the first step in solving it. Stress can have many different causes, such as:

• Pressure to perform well 
• Expectations from parents or teachers 
• Major life changes such as joining a new school or college 
• Lack of time-management skills 
• A packed schedule with no time for breaks or relaxation
• Poor sleeping or eating habits 

Apart from these reasons, there can be several other causes of stress. For instance, peer pressure, bullying, or a lack of support systems. Knowing the cause of stress can get you closer to identifying strategies and techniques to manage it. 

16 strategies for handling academic stress for students of all ages: 

Whether you’re just stepping into high school or you’re ready to graduate from college, the following strategies for handling academic stress are bound to come in handy. These stress-management techniques have withstood the test of time, and there’s something in here for everyone. Once you have identified the source of your stress, browse through this list of stress-management activities for students and try the ones that you think might help you the most. 

1. Set up a routine:

Think of a routine as a collection of helpful habits. Having a daily routine in place gives you more control over your time. It provides a sense of stability. Even something as simple as waking up at the same time every day can make a huge difference. 

But what’s the secret behind a successful routine? Well, the answer lies in ‘balance’. A balanced routine doesn’t just carve out time for studying and coursework. It also includes enough room for:

• rest and relaxation 
• hobbies and extracurricular activities 
• friends and family 

2. Get organized:

Being organized can give you a clearer picture of everything that is on your plate. It can help you identify what’s important and tackle things one by one. Organizing might feel like a daunting task. Luckily, there are plenty of handy tools available to help you out. For example:

• To-do lists: for listing out the essential activities for the day 
• Calendars: for remembering important dates, exams, project deadlines, or events 
• Planners: for charting out your agenda for the week, month, or year 

Managing stress often comes down to managing your time better. And that’s exactly what these tools will help you to do. 

3. Look for support: 

Sometimes, two heads are better than one. If you find it challenging to keep up with a certain subject, turn to your teacher for help. Teachers are often happy to provide extra support when needed. Some people focus better while studying in a group. If you’re one of them, you could join a study circle so everyone can learn from each other. 

4. Make time to stay active: 

From boosting immunity to strengthening bones and muscles, the benefits of exercise are endless. But these benefits are not just physical in nature. Regular exercise also greatly impacts mental health. It improves focus and clarity in thinking and is a proven stress-buster. 

You can see great results from including just 30 minutes of activity every day. And, there are infinite options to choose from, such as:

• Walking, jogging, or running
• Swimming
• Cycling 
• Skating 
• Yoga 
• Strength training 
• Dancing

Playing a team sport such as football, cricket, or basketball can also help you build stronger bonds with your friends and teammates. This can reduce the feelings of loneliness and isolation that are brought on by stress. 

5. Eat healthy: 

When we’re busy dealing with stressful situations, nutrition is often the first on the list of things we neglect. But food is the source of our stamina. Wholesome meals go a long way towards providing us the energy we need to overcome stress. Infuse your daily diet with lots of fresh fruit, vegetables, and sources of protein to keep your body healthy and your mind fresh and alert. 

6. Focus on getting quality sleep:

Lack of sleep can make the battle against stress feel like an uphill climb. Good quality sleep is essential as that is when the body recovers and recharges itself. Here are some tips you can use for better sleep:

• Try to go to bed around the same time every night.
• Reduce screen time at least 1 hour before going to sleep. 
• Avoid drinking tea or coffee late in the evening. The caffeine in these beverages can make you feel too alert to fall asleep quickly. 

7. Practise breathing exercises or meditation: 

Sometimes, the best thing you can do for yourself in the middle of a stressful day is to just take some time to breathe. When we’re anxious or tense, our breathing becomes shallow. Taking the time to breathe slowly and deeply signals to your body that it is safe to relax. Breathing exercises also help your mind calm down and think clearly. 

You can also try following guided meditation to help you focus on the present moment. Practicing meditation regularly is a tried and tested method for students to manage their stress better. 

8. Reward yourself:

While it’s important to work hard, it’s also important to acknowledge your efforts regularly. You can set up a small rewards system to encourage yourself to keep going. For example, you can watch an episode of your favorite TV show or play a new game for every assignment that you complete. These incentives can make you look forward to completing your work on time. 

9. Make time for hobbies:

Whoever came up with the proverb ‘All work and no play makes Jack a dull boy was one hundred percent correct. Practicing or picking up a hobby like singing, painting, or cooking can melt away your stress. And when you return to your desk later, you’ll find that your mind is refreshed and ready to learn again. 

10. Maintain a journal or a diary:

Journaling is one of the most effective stress management techniques for students of all ages. Writing in a journal allows us to express our thoughts and feelings honestly. This prevents emotions like stress, anxiety, or loneliness from bottling up within us. Reflecting on past entries can also help us see how far we have come. 

11. Spend time with the people you love: 

Intense academic pressure might make you feel like you must cut down on time with friends and family so you can focus completely on your studies. But, there’s a reason why human beings are called social animals. It’s because we thrive when we feel connected with the people around us. 

Spending time with the people you love and trust can help you realize you are not alone. Through open and honest conversations, you can lighten your load and receive helpful advice or perspectives on your problems. 

12. Practise positive self-talk:

Your thoughts continuously shape your actions and behaviors. So, when you choose to think positive thoughts, it has a positive impact on the way you handle day-to-day stressors. Similarly, when you think positive thoughts about yourself, it enhances your self-esteem and gives you a boost of confidence. 

13. Find reasons to laugh:

Stress is powerless in the face of laughter. That’s because laughter has been scientifically proven to ease tension, relax muscles, and even boost the immune system! Here are some ways in which students can incorporate more laughter in their lives:

• Watch funny movies or shows 
• Collect humorous cartoons, comics, or artwork 
• Play silly games or try goofy dance moves
• Spend time with people who have a great sense of humor 

14. Be mindful of time spent on social media:

Social media platforms are a great way to stay in touch with our friends. But when we spend too much time on these platforms, we tend to compare our lives with the people we see online. We might feel like we’re not doing enough or achieving enough, and this will only increase our stress levels. 

It’s important to remember that we never see the complete story of someone’s life online. Reducing the amount of time we spend on social media can prevent us from falling into the trap of comparison. 

15. Learn to say ‘no’ and simplify your schedule: 

As we learnt earlier, managing stress and managing time often go hand in hand. Having a schedule that is always packed to bursting is guaranteed to increase your stress levels. It’s important to learn how to say ‘no’ to some things. Take a close look at your schedule and see if there are any activities or commitments that you can let go of. Prioritising what’s important to you will also help you improve your performance in those areas. 

16. Reach out for help: 

You might find yourself in a situation where you’ve tried every trick in the book, but your stress levels remain unchanged. If you constantly feel like you’re struggling, and you’re finding it difficult to keep going, do not hesitate to ask for help. Reach out to a teacher, a counselor, a parent, or an adult you trust. Know that you do not have to handle everything alone and that it is perfectly alright to seek support. 

Putting stress-management techniques into action: 

Now that you’re armed with a wide range of stress-management techniques for students, you’re all set to de-stress and relax. If you find yourself feeling overwhelmed, try picking just one or two of these strategies, to begin with. Practice them regularly for a few days or weeks and record how you feel. Journaling can be a very helpful tool here as it allows you to reflect on your progress so far. 

Once these techniques have become regular habits in your routine, feel free to try out some of the other strategies as well. You may find that some of these techniques work better for you than the rest. That’s because different solutions work for different people, depending on their needs. Keep an open mind and experiment with various stress-management activities until you find the ones that are perfect for you. 

Remember that prevention is better than cure. It’s better to practice these strategies for handling academic stress early on. Do not wait until the stress takes over completely before you take the necessary steps to manage it.

A note for all students:

Being a student comes with its own share of ups and downs. The time we spend in school and college can be some of the most memorable years of our lives. But that doesn’t mean it is always easy. We’re all bound to experience stress and pressure at some point. What’s important is how we choose to respond to these experiences and learn from them. 

Just remember that learning is meant to be a joyful experience. So, shake off the pressure, give yourself credit for coming this far, and always hold on to hope.