How to deal with stress in your studies? Expert shares insights | Health

Stress is defined as “a common physical response to situations in which you feel endangered or in some way unbalanced”. Your body goes into “fight-or-flight” response mode when you sense danger in order to defend itself. Stress is not just something negative. As long as you enjoy what you are doing, you can feel positive stress and be full of energy. With negative stress, on the other hand, we have the feeling that the whole thing is slipping away from us and that we are overwhelmed. When negative stress becomes your constant companion, you lose the strength you need to do well in college. To prevent your stress level from rising any further, try to manage it now. (Also read: Mental Health: Facts About Stress You May Not Know )

In an interview with HT Lifestyle, child psychologist Nidhi Tiwari suggested ways you can effectively deal with stress in college.

1. Find out what is stressing you out

• What exactly is stressing you out?

• Is it the many appointments and tasks in your studies or your striving for perfection?

To better manage your stress, the first step is to figure out what is stressing you out. Only then can you clear your head and start turning off the stressors. For example, keep a stress diary and note the situations that particularly stress you. Also, talk to a friend about what’s not good for you. Sometimes it helps to talk to someone about it to find out what exactly is stressing you out.

2. Organize your everyday life

It is best to plan the next day in the evening:

• Are there appointments?

• Do you have to study for exams?

Write everything down and then prioritize the tasks. This way you can filter what is really important and what can wait. Thanks to this stress management method, you no longer have to ponder tomorrow’s to-dos in bed and go to work feeling refreshed.

3. Get help

Find a fellow student who is good at speaking in front of a group and let them coach you. Ask other students how they deal with stress during their studies. You can certainly learn something from them and there will be many opportunities for you to support each other. Also, just being “heard” is often enough to make you feel better and know that someone is listening and there for you.

4. Healthy sleep

It is important that you stick to regular bedtimes and also have good sleep hygiene. This sleep hygiene includes not using digital devices or reading too many books at night before bed. You should also feel comfortable in your bed and see your bed as an oasis of relaxation.

5. Eat healthy

Eat healthy foods that make you more resilient to stress. Nuts, for example, can have a positive effect on brain performance. Eating a healthy, balanced diet also boosts your health and overall energy levels. It also helps to deal with stress in a more relaxed way.

6. Sports

For many, letting off steam with sport is the ideal balance to the stressful everyday life. Endurance sports in particular release endorphins and serotonin, which can lift your spirits. You can sign up at the nearest gym or work out at home. Even a walk in the fresh air distracts and helps to cope better with the stress of studying.

7. Saying “No.”

The best antidote to stress is being able to say “no” from time to time. You may be afraid of offending others, but you can’t always please everyone. Much more important is that you please yourself and are less stressed. Pay attention to your personal boundaries and say “no” more often, this gives you inner strength and helps you to avoid stress before it arises.

8. Social media detox

Shortly after waking up, the first thing you do is grab your smartphone and keep checking Instagram, Facebook & Co. while actually learning. The fear of missing something (FOMO) and a certain automatism drive you to open the apps again and again. You lose focus, fail to complete your tasks, and end the day stressed. Take a break from social media to relieve your everyday stress and find yourself again.

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