presentation on stress management for students

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The College Student's Guide to Stress Management

The College Student's Guide to Stress Management [Infographic]

Today’s college students are feeling the strain of our busy, modern world. In fact, a recent report found that 1 in 3 college students experiences significant levels of depression and anxiety. Additionally, anxiety, depression, and stress were the most common concerns assessed by clinicians treating college students, according to the 2021 Annual Report by the Center for Collegiate Mental Health .

The effects of stress are, well, stressful themselves. Stress can cause short- and long-term physical symptoms such as headaches, a rapid pulse, elevated blood pressure, stomach pain, an upset stomach, and even chronic pain. Stress also negatively impacts your immune system , disrupts sleep, and can leave you exhausted and depressed.

Some people turn to drugs, alcohol, tobacco, and food to deal with stress, but overindulging in these habits 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 hectic, but don’t despair.

This infographic showcases useful stress management strategies for college students. Take a deep breath and enjoy.

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. It’s easy to see why college students are so stressed. Let’s look at some ways students can alleviate stress, succeed in college, and live healthy, balanced lives.

Did you know that an unhealthy diet can affect your ability to manage stress levels? Equip your body with the nutrition it needs to fight stress. Avoid high-fat, high-sugar foods, and go easy on the caffeine. 1

This is one of the best activities you can engage in to reduce stress. 2 Exercise produces endorphins, the feel-good chemicals in the brain that act as natural painkillers and that can lower stress levels. Try walking, jogging, or yoga.

Have an Outlet

It’s when you don’t think you have time for a break that you need it the most. Find a new hobby, play sports, join a club, paint, draw, garden — something that gives you an outlet from the tension of everyday life. 3

Build a Support System

Having a strong support system is vital to weathering stressful times and living a joyful life. Surround yourself with family 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. 4 Try saying positive affirmations such as, “I am relaxed and calm. I can handle this situation with ease.” Or, “No matter the obstacles, I will rise to the challenge.”

Meditation is a simple way to lower stress that you can do anywhere and at any time. 5 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 essential oils to improve one's physical and emotional well-being. Lavender, lemon, clary sage, jasmine, bergamot, and ylang ylang are reported to lower stress and anxiety. 6

Journaling can help you process life's problems and deal with everyday stress. 7 Give it a shot.

If Stress Gets Too High

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

Campus counseling services
Student advisor or resident assistant
Doctor or therapist
National Suicide Prevention Lifeline: 1-800-273-8255
988, the Suicide and Crisis Lifeline you can call or text
The Substance Abuse and Mental Health Services Administration Helpline: 1-800-662-HELP
The American Institute of Stress

Stress Stats

Anxiety and stress are the top 2 mental health concerns facing college students. 8
Up to 44% of college students experience symptoms of depression and anxiety. 9
75% of students dealing with depression and anxiety are reluctant to seek assistance. 9
During the 2020–2021 academic year, over 60% of students met the criteria for one or more mental health problems. 10
Good Nutrition: The Power of a Plant-Based Diet for Good Health
Physical Activity Reduces Stress
These 8 Hobbies Will Help Your Mental Health Spring Forward
Mayo Clinic: Healthy Lifestyle, Stress Management
Mayo Clinic: Meditation: A Simple, Fast Way to Reduce Stress
Healthline: The 10 Best Essential Oils for Stress
The Mental Health Benefits of Journaling
Center for Collegiate Mental Health 2022 Annual Report
Mayo Clinic: College Students and Depression: A Guide for Parents
American Psychological Association: Student Mental Health Is in Crisis

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Top 10 Stress Management Techniques for Students

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

presentation on stress management for students

Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.

Most students experience significant amounts of stress. This can significantly affect their health, happiness, relationships, and grades. Learning stress management techniques can help these students avoid negative effects in these areas.

Why Stress Management Is Important for Students

A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively .

Roughly 30% of the teens reported feeling overwhelmed, depressed, or sad because of their stress.

Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.

Common Causes of Student Stress

Another study found that much of high school students' stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.

Top Student Stressors

Common sources of student stress include:

Extracurricular activities
Social challenges
Transitions (e.g., graduating, moving out , living independently)
Relationships
Pressure to succeed

High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.

This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.

Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress.

Students often recognize that they need to relieve stress . However, all the activities and responsibilities that fill a student’s schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.

10 Stress Management Techniques for Students

Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student’s life and types of stress .

Get Enough Sleep

Blend Images - Hill Street Studios / Brand X Pictures / Getty Images

Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. You’re less productive, may find it more difficult to learn, and may even be a hazard behind the wheel.

Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure.

Don't neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed.

Use Guided Imagery

David Malan / Getty Images

Guided imagery can also be a useful and effective tool to help stressed students cope with academic, social, and other stressors. Visualizations can help you calm down, detach from what’s stressing you, and reduce your body’s stress response.

You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image.

Consider trying a guided imagery app if you need extra help visualizing a scene and inducting a relaxation response. Research suggests that such tools might be an affordable and convenient way to reduce stress.

Exercise Regularly

One of the healthiest ways to blow off steam is to get regular exercise . Research has found that students who participate in regular physical activity report lower levels of perceived stress. While these students still grapple with the same social, academic, and life pressures as their less-active peers, these challenges feel less stressful and are easier to manage.

Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:

Doing yoga in the morning
Walking or biking to class
Reviewing for tests with a friend while walking on a treadmill at the gym
Taking an elective gym class focused on leisure sports or exercise
Joining an intramural sport

Exercise can help buffer against the negative effects of student stress. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more.

Take Calming Breaths

When your body is experiencing a stress response, you’re often not thinking as clearly as you could be. You are also likely not breathing properly. You might be taking short, shallow breaths. When you breathe improperly, it upsets the exchange of oxygen and carbon dioxide in your body.

Studies suggest this imbalance can contribute to various physical symptoms, including increased anxiety, fatigue, stress, emotional problems, and panic attacks.

A quick way to calm down is to practice breathing exercises . These can be done virtually anywhere to relieve stress in minutes.

Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress , such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems.

Practice Progressive Muscle Relaxation (PMR)

Another great stress management technique for students that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation ( PMR ).

This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.

Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.

Listen to Music

A convenient stress reliever that has also shown many cognitive benefits, music can help relieve stress and calm yourself down or stimulate your mind depending on what you need in the moment.

Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation.

Students can harness the benefits of music by playing classical music while studying, playing upbeat music to "wake up" mentally, or relaxing with the help of their favorite slow melodies.

Build Your Support Network

Halfpoint Images / Getty Images

Having emotional support can help create a protective buffer against stress. Unfortunately, interpersonal relationships can also sometimes be a source of anxiety for students. Changes in friendships, romantic breakups, and life transitions such as moving away for college can create significant upheaval and stress for students.

One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships.

Look for opportunities to meet new people, whether it involves joining study groups or participating in other academic, social, and leisure activities.

Remember that different types of relationships offer differing types of support . Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support.

Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed.

Eat a Healthy Diet

Niedring/Drentwett / Getty Images

You may not realize it, but your diet can either boost your brainpower or sap you of mental energy. It can also make you more reactive to the stress in your life. As a result, you might find yourself turning to high-sugar, high-fat snacks to provide a temporary sense of relief.

A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more.

Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students.

Some tactics that can help students make healthy choices include:

Eating regularly
Carrying a water bottle to class
Keeping healthy snacks such as fruits and nuts handy
Limiting caffeine, nicotine, and alcohol intake

Find Ways to Minimize Stress

One way to improve your ability to manage student stress is to look for ways you cut stress out of your life altogether. Evaluate the things that are bringing stress or anxiety into your life. Are they necessary? Are they providing more benefits than the toll they take on your mental health? If the answer is no, sometimes the best option is just to ditch them altogether.

This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources.

While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress.

Try Mindfulness

When you find yourself dealing with stress—whether it's due to academics, relationships, financial pressures, or social challenges—becoming more aware of how you feel in the moment may help you respond more effectively.

Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them.

Research suggests that mindfulness-based stress management practices can be a useful tool for reducing student stress. Such strategies may also help reduce feelings of anxiety and depression.

A Word From Verywell

It is important to remember that stress isn't the same for everyone. Figuring out what works for you may take some trial and error. A good start is to ensure that you are taking care of yourself physically and emotionally and to experiment with different stress relief strategies to figure out what works best to help you feel less stressed.

If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor.

If you or a loved one are struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

American Psychological Association. Stress in America: Are Teens Adopting Adults' Stress Habits?

Leonard NR, Gwadz MV, Ritchie A, et al. A multi-method exploratory study of stress, coping, and substance use among high school youth in private schools . Front Psychol. 2015;6:1028. doi:10.3389/fpsyg.2015.01028

Acharya L, Jin L, Collins W. College life is stressful today - Emerging stressors and depressive symptoms in college students . J Am Coll Health . 2018;66(7):655-664. doi:10.1080/07448481.2018.1451869

Beiter R, Nash R, McCrady M, Rhoades D, Linscomb M, Clarahan M, Sammut S. The prevalence and correlates of depression, anxiety, and stress in a sample of college students . J Affect Disord . 2015;173:90-6. doi:10.1016/j.jad.2014.10.054

Hershner SD, Chervin RD. Causes and consequences of sleepiness among college students . Nat Sci Sleep . 2014;6:73-84. doi:10.2147/NSS.S62907

Gordon JS, Sbarra D, Armin J, Pace TWW, Gniady C, Barraza Y. Use of a guided imagery mobile app (See Me Serene) to reduce COVID-19-related stress: Pilot feasibility study . JMIR Form Res . 2021;5(10):e32353. doi:10.2196/32353

Cowley J, Kiely J, Collins D. Is there a link between self-perceived stress and physical activity levels in Scottish adolescents ? Int J Adolesc Med Health . 2017;31(1). doi:10.1515/ijamh-2016-0104

Paulus MP. The breathing conundrum-interoceptive sensitivity and anxiety . Depress Anxiety . 2013;30(4):315–320. doi:10.1002/da.22076

Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation . Evid Based Complement Alternat Med . 2021;2021:5924040. doi:10.1155/2021/5924040.

Gold BP, Frank MJ, Bogert B, Brattico E. Pleasurable music affects reinforcement learning according to the listener . Front Psychol . 2013;4:541. doi:10.3389/fpsyg.2013.00541

Thoma MV, La Marca R, Brönnimann R, Finkel L, Ehlert U, Nater UM. The effect of music on the human stress response . PLoS ONE . 2013;8(8):e70156. doi:10.1371/journal.pone.0070156

American Psychological Association. Manage stress: Strengthen your support network .

Nguyen-rodriguez ST, Unger JB, Spruijt-metz D. Psychological determinants of emotional eating in adolescence. Eat Disord . 2009;17(3):211-24. doi:10.1080/10640260902848543

Parsons D, Gardner P, Parry S, Smart S. Mindfulness-based approaches for managing stress, anxiety and depression for health students in tertiary education: A scoping review . Mindfulness (N Y) . 2022;13(1):1-16. doi:10.1007/s12671-021-01740-3

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

16 Effective Stress-Management Activities and Worksheets

The interview is in 10 minutes, yet I want to run away.

Sound familiar?

Fear and anxiety lead to stress responses – cognitive, physical, and behavioral.

Deeply embedded and automatic, they evolved to provide humans with warnings, guiding present and future behavior while attempting to maintain a relatively stable internal state known as homeostasis (Brosschot, Verkuil, & Thayer, 2016; Varvogli & Darviri, 2011).

However innate these responses may be, there are ways to manage the stress you perceive.

This article offers our favorite stress-management activities and worksheets to help you deal with whatever challenge lies in your path.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and those you work with, with tools to manage stress better and find a healthier balance in your life.

This Article Contains:

A note on stress-management approaches, keeping a digital stress diary with quenza, our 3 favorite stress-management worksheets, 3 activities to help manage stress, stress management within therapy sessions.

Worksheets for Your CBT Sessions

3 Printable Tools for Children

Top 3 exercises for helping students, for group therapy sessions, a take-home message.

Stress, or rather the perception of stressors, can be managed, and there are ways to do so:

Preparation increases our sense of control and improves confidence.
Relaxation reduces anxiety and restores focus.
Maintaining physical health via a healthy lifestyle, balanced diet, and exercise underpins overall mental wellbeing.

Another way to manage stress is to reframe our perception of it.

Rather than see it as unwelcome and to be avoided, pressure can provide an essential opportunity for development and learning. Viewed as an opportunity to thrive, stress can be the motivation to perform at our very best and adopt a growth mindset (Lee, Park, & Hwang, 2016).

In what follows, we will point you toward a range of useful worksheets and tools you can use to help your clients better manage stress. Most are free, but some of these come from our own Positive Psychology Toolkit© , which is a comprehensive subscription-based resource containing more than 400 exercises, activities, interventions, questionnaires, and assessments you can use to support your clients.

If you’re looking for more ways to grow your coaching or therapy practice using engaging, science-backed tools, be sure to check it out.

Despite the dangers of experiencing prolonged stress, many of us are likely to be tuned out to our body’s signals that we are experiencing stress.

Likewise, we may not have stopped to consider the factors in our lives that are most responsible for causing us stress.

To help strengthen your clients’ awareness of the drivers and experience of stress, consider inviting them to complete a one-week stress diary.

The purpose of a stress diary is to help them look for patterns and insights into the most common causes of stress in their life and their reactions to stressful events. From here, you can help your clients find effective ways of dealing with stress in the future.

For a great, easy-to-administer tool, consider taking a look at the Stress Diary tool available via the blended care app Quenza .

The platform features a growing library of pre-programmed psychoeducational activities, within which is the Stress Diary Pathway. This pathway invites clients to reflect on the day’s stressful experiences for eight days and culminates in an in-depth reflection into the patterns of stressors, as well as the client’s reactions to these across the eight days.

Download 3 Free Stress & Burnout Prevention Exercises (PDF)

These detailed, science-based exercises will equip you or your clients with tools to manage stress better and find a healthier balance in their life.

Download 3 Stress & Burnout Prevention Exercises Pack (PDF)

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A 2019 report found that in the UK alone, 12.8 million working days were lost due to stress, depression, and anxiety.

But help is at hand.

Multiple, evidence-based stress reduction techniques have been shown to lower stress levels, “ resulting in a reduction of disease symptoms, lowering of biological indicators of disease, prevention of disease and improvement of patient’s quality of life ” (Varvogli & Darviri, 2011).

Many of these techniques are described below and will help you to manage stress in your life.

1. Breath Awareness

Breathing exercises can be a powerful way to place your body in a relaxed state. Sitting in a comfortable position and drawing your attention to your breath can release tension and offer a method for ongoing relaxation and a tool to use for times of stress.

Breath Awareness was created to help individuals cultivate a mindful awareness of their breathing and the present moment rather than get caught up in their thoughts.

Once comfortable, clients are asked to release any unnecessary tension and tune in to their breath. They are invited to observe the movements and sensations in their body with each inhale and exhale, without trying to change anything.

The exercise can be useful during moments of distress to unhook someone from their thoughts or as a mindfulness exercise.

Try out the Breath Awareness worksheet and practice it daily.

2. Anchor Breathing

Similar to the last activity, anchor breathing involves inhaling and exhaling consciously while focusing on the physical experience. In this exercise, clients are also instructed to imagine a peaceful scene – being on a boat, feeling calm and safe.

Deep breathing techniques have been shown to lead to decreased oxygen consumption and heightened alertness. EEG recordings have also recorded increases in theta wave amplitude when participants engage in certain deep breathing exercises, which is associated with reduced symptoms of generalized anxiety disorder (Jerath, Edry, Barnes, & Jerath, 2006).

By showing patients how combine mindful breathing with calming, peaceful visualization, Anchor Breathing provides an effective relaxation technique, reducing residual stress levels and providing support during acute episodes of stress (Varvogli & Darviri, 2011).

3. The Five Senses Worksheet

Mindfulness can be cultivated by paying attention to what we observe and feel while using our different senses one at a time. During mindfulness practice, distractions are observed, and attention is gently returned to the body part receiving focus.

This exercise works in a similar way to the Body Scan exercise, which helps clients cultivate a mindful awareness of different body parts. Evidence from functional magnetic resonance imagining found that body scan meditation heightens brain activity linked to increased awareness of the present moment, focus, and stress reduction (Sevinc et al., 2018).

To read more about the steps involved, you can view or download The Five Senses worksheet .

If you’re looking for more tools, our free Mindfulness Exercises Pack includes the popular Leaves on a Stream tool and audio meditation, as well as two other mindfulness tools and audio files that you can download for free.

1. Nature effect

The powerful effect of being outdoors has been validated many times and should not be underestimated.

Visitors to a park in Zurich were found to have significantly lower levels of stress, a reduced number of headaches, and a 40% increase in feelings of wellbeing. These positive effects were further elevated in those taking part in sports (Hansmann, Hug, & Seeland, 2007).

While drugs and therapy are often used as treatments for soldiers returning home with post-traumatic stress disorder, the medications and treatment frequently have to be continued for many years without providing a lasting cure. In response, nature-based therapy has begun to receive increased scientific attention.

In a 2016 study, veterans reported that merely being in the garden, often performing mindfulness activities, could improve the symptoms of their post-traumatic stress disorder (Poulsen, Stigsdotter, Djernis, & Sidenius, 2016).

The simple act of getting out into an open space can provide stress relief. We delve deeper into this in our post on Environmental Psychology .

2. Exercise

We are all aware of the physiological rewards of exercise, but the psychological benefits are equally impressive and backed up by research.

A seven-week exercise program was found to improve people’s moods ; reduce perceived stress; and increase optimism, self-belief , resilience, and a growth mindset (Cassidy, 2016).

Exercise regimes need not be extreme to be effective. Even modest levels of physical activity if performed regularly provide ongoing support for mental wellbeing, a growth mindset, and reduced levels of stress.

A great way to inspire you to start exercising may be found in our article on Mindful Running and Exercises .

3. Mindful movement

By replacing or combining some of our everyday car journeys with walking, we can become fully present in our day-to-day lives and improve mental health.

Indeed, a trial in 2017 found that combining walking with relaxation techniques is a great way to reduce levels of stress (Matzer, Nagele, Lerch, Vajda, & Fazekas, 2017).

Mindful walking combines the benefits of exercise, nature, and mindfulness.

Its goal is not to reach a destination, but to build an awareness of the moment, using the feet to anchor in the present. Pleasant and unpleasant bodily sensations such as muscle soreness are merely observed without opinion and let go.

3-Minute stress management: reduce stress with this short activity – Therapy in a Nutshell

Many people seek help when stress makes healthy living difficult. Therapy can help address immediate difficulties and work on the underlying causes (Strauss et al., 2018).

1. Anxiety Record

We often feel more vulnerable when we are asked to share what is making us anxious. The Anxiety Record worksheet helps individuals to understand what is causing their anxiety and learn appropriate coping skills.

Using this worksheet, clients can record their anxieties, triggers, and their effects. Afterward, they are guided through a breathing exercise and asked to revisit their answers to the questions.

A few prompts from this exercise are listed below:

When do you feel anxious?
What thoughts are you having before or during feeling anxious?
Do you think these thoughts are realistic?
What thoughts could you replace them with?

Click to download the Anxiety Record worksheet and give it a try.

2. Biofeedback training

Biofeedback builds on the concept of homeostasis introduced earlier. Using technology to measure and report brainwaves, skin temperature, breathing, and heart rate, the individual learns how to gain self-control over apparently involuntary bodily functions.

A recent meta-analysis of 24 studies confirmed that biofeedback training led to improvements in coping and offers a promising approach for treating stress and anxiety (Goessl, Curtiss, & Hofmann, 2017).

Individuals can ultimately learn to control their heart rate and blood pressure, reduce levels of stress, and even successfully treat high blood pressure and cardiac disease. Performed with a qualified therapist, these changes ultimately persist beyond the therapy (Varvogli & Darviri, 2011).

Worksheet Suggestions for Your CBT Sessions

Many of us experience spontaneous thoughts as images rather than individual words or an internal conversation (Beck & Beck, 2011).

A child pictures an angry parent, and an employee imagines a demanding boss. They can be powerful, representing moments of fear or anxiety, and can be used in Cognitive-Behavioral Therapy (CBT) sessions.

The following questions can form the basis of a conversation to explore a mental image and the individual’s relationship with it, cognitively restructuring its interpretation.

Imagery can feel as real to the mind as being in the situation, so playing through images in advance can restructure thoughts and emotions and reframe the stress.

2. Daily Exceptions Journal

A journal can be a fruitful way to track life’s ups and downs. Positive CBT encourages monitoring the client’s strengths and the positive outcomes of life rather than focusing on the negatives.

By capturing what went well in a Daily Exceptions Journal, it is possible to identify and record the skills and talents for reuse in other areas of your life.

Subsequently, walking through the journal during therapy reinforces successes, provides praise, and encourages discussion of the problems overcome.

Sensory awareness involves paying attention to a specific sensory aspect of the body. It can be a great way to teach mindfulness to children.

Such activities can also improve focus, increase self-awareness , help regulate emotions , and reduce anxiety.

1. The Raisin Meditation

The following exercise is a fun, palpable way for a child to develop mindfulness as a skill and notice the present.

Work through the Raisin Meditation worksheet following the steps with the child, paying attention to each sense in turn.

Children paying increased attention to their senses can learn to improve their focus and feel calmer.

2. Nature Play

Ongoing research has recognized the importance of playing and spending time outdoors on children’s mental wellbeing (Dankiw, Tsiros, Baldock, & Kumar, 2020).

Practicing underused senses such as sound can heighten a sense of awareness and promote mindfulness. This can be especially true in an unfamiliar environment, including walking through the countryside with family.

The questions can be tailored to the environment. Starting or pausing somewhere relatively quiet may assist the child’s focus more at the start.

Print the Nature Play worksheet here.

3. Anchor Breathing

Anchor breathing can be quickly learned and helps a child to focus their mind on one point.

Such mental training offers a valuable method for gaining perceived self-control and reducing stress.

The Anchor Breathing method also works with hands placed gently on the belly or in front of the nose.

The following three examples, along with the activities described above, can be learned quickly and implemented into a student’s daily routine to help manage both acute and chronic stress.

1. Urge Surfing

Coping with (often self-destructive) urges can be difficult, especially in times of stress. Such behavior can become a crutch, making us feel like we are taking control, when in reality, we are relinquishing it.

The Urge Surfing worksheet is available with a subscription to the Positive Psychology Toolkit© . Backed up by scientific research, mindful self-acceptance can teach individuals to observe their cravings rather than act upon them.

2. Meditation on the Soles of the Feet

Meditation on the Soles of the Feet provides a safe space to work on managing strong emotions and regulating the urge to be aggressive , often a byproduct of stressful situations (Kruk, Halász, Meelis, & Haller, 2004).

The individual is not asked to stop angry thoughts – anger does serve a useful purpose at times – but rather to bring them under control through a shift of focus.

The client, standing or sitting with their feet on the ground, is asked to cast their mind back to a time that caused them to react very angrily. Then they are told to stick with those angry thoughts, letting them flow without hindrance. After that, they shift their attention to the soles of their feet.

Stretching and moving their toes, they feel the texture of their socks, the surface of the ground, or the insole in their shoes. They maintain focus, breathing naturally until feeling calm and in control.

Learning to manage anger more effectively reduces stress and anxiety, and increases feelings of control.

The full exercise is accessible with a subscription to the Positive Psychology Toolkit© .

3. Mindfulness

Working through the Leaves on a Stream and anchor breathing techniques, which are part of our free Mindfulness Exercises Pack , will help students focus awareness on the present moment and acknowledge and accept their feelings, thoughts, and emotions.

Research has identified the benefits of combining mindfulness and group therapy to help manage stress and increase resilience and positivity (Seyyed Moharrami, Pashib, Tatari, & Mohammadi; Babakhani, 2017).

Here is an example of a group exercise in mindfulness.

Walking Down the Street

The ability to observe, rather than react to, thoughts, emotions, and sensations is central to positive psychology.

The challenge is that the event and our thoughts about it are far from being the same.

The steps involved in the following exercise can be performed individually or in a group exercise, where everyone benefits from hearing one another’s thoughts.

Walking through the scene and discussing it in the group can help to develop positive behavioral change by separating thoughts and feelings from impulses and actions and, importantly, shape feelings while breaking a negative cycle of thinking.

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

Created by Experts. 100% Science-based.

Resources from PositivePsychology.com

Building resilience helps clients bounce back from stressful situations and use coping mechanisms to turn them into opportunities for growth.

The Realizing Resilience Masterclass© provides guidance, along with a set of practical tools, to build a more resilient mindset.

If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, this collection contains 17 validated stress management tools for practitioners. Use them to help others identify signs of burnout and create more balance in their lives.

Stress does not have to rule us. Stress should not be allowed to prevent us from doing what we want or need to do.

Instead, stress should be an enabler and drive us forward to build what we want and take on challenges that will allow us to grow.

There should be no excuse to hide from stress or become overwhelmed by it.

By using tools for coping and taking control, we can see stress as something natural that can invigorate and motivate us to overcome both planned and unexpected challenges.

These activities we shared will definitely help you manage stress. However, there are many other stress-management techniques to try out too. Identify those that work for you and implement them into your life. You will reap the benefits, especially before the next job interview or presentation.

Thank you for reading!

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

Arch, J. J., & Mitchell, J. L. (2015). An Acceptance and Commitment Therapy (ACT) group intervention for cancer survivors experiencing anxiety at re-entry. Psycho-Oncology, 25 (5), 610–615.
Beck, J., & Beck, A. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.
Bergstrom, C. (2018). Ultimate mindfulness activity book: 150 mindfulness activities for kids and teens (and grown-ups too!). Blissful Kids.
Babakhani, K. (2017). The effectiveness of cognitive-behavioral therapy group on self-efficacy and quality of life of women with breast cancer. Multidisciplinary Cancer Investigation , 1 (1).
Brosschot, J. F., Verkuil, B., & Thayer, J. F. (2016). The default response to uncertainty and the importance of perceived safety in anxiety and stress: An evolution-theoretical perspective. Journal of Anxiety Disorders, 41 , 22–34.
Cassidy, T. (2016). Psychological benefits of adhering to a programme of aerobic exercise. Clinical and Experimental Psychology, 2 (2).
Dankiw, K. A., Tsiros, M. D., Baldock, K. L., & Kumar, S. (2020). The impacts of unstructured nature play on health in early childhood development: A systematic review. PLoS One, 15 (2).
De Vibe, M., Solhaug, I., Tyssen, R., Friborg, O., Rosenvinge, J. H., Sørlie, T., & Bjørndal, A. (2013). Mindfulness training for stress management: A randomized controlled study of medical and psychology students. BMC Medical Education, 13 (107).
Goessl, V. C., Curtiss, J. E., & Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis. Psychological Medicine, 47 (15), 2578–2586.
Hansmann, R., Hug, S., & Seeland, K. (2007). Restoration and stress relief through physical activities in forests and parks. Urban Forestry & Urban Greening, 6 (4), 213–225.
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses , 67 (3), 566–571.
Kruk, M. R., Halász, J., Meelis, W., & Haller, J. (2004). Fast positive feedback between the adrenocortical stress response and a brain mechanism involved in aggressive behavior. Behavioral Neuroscience, 118 (5), 1062–1070.
Lee, C. S., Park, S. U., & Hwang, Y. K. (2016). The structural relationship between mother’s parenting stress and child’s wellbeing: The mediating effects of mother’s growth mindset and hope. Indian Journal of Science and Technology, 9 (36).
Matzer, F., Nagele, E., Lerch, N., Vajda, C., & Fazekas, C. (2017). Combining walking and relaxation for stress reduction: A randomized cross-over trial in healthy adults. Stress and Health , 34 (2), 266–27.
Poulsen, D. V., Stigsdotter, U. K., Djernis, D., & Sidenius, U. (2016). ‘Everything just seems much more right in nature’: How veterans with post-traumatic stress disorder experience nature-based activities in a forest therapy garden. Health Psychology Open, 3 (1).
Sevinc, G., Hölzel, B. K., Hashmi, J., Greenberg, J., McCallister, A., Treadway, M., … Lazar, S. W. (2018). Common and dissociable neural activity after mindfulness-based stress reduction and relaxation response programs. Psychosomatic Medicine , 80 (5), 439–451.
Seyyed Moharrami, I., Pashib, M., Tatari, M., & Mohammadi, S. (2017). The efficiency of stress management group therapy in job‌ stress and self-efficacy of nurses. Journal of Torbat Heydariyeh University of Medical Sciences, 5 (1), 42–49
Strauss, C., Gu, J., Pitman, N., Chapman, C., Kuyken, W., & Whittington, A. (2018). Evaluation of mindfulness-based cognitive therapy for life and a cognitive behavioral therapy stress-management workshop to improve healthcare staff stress: Study protocol for two randomized controlled trials. Trials , 19 (209).
Varvogli, L. & Darviri, C. (2011). Stress management techniques: Evidence-based procedures that reduce stress and promote health. Health Science Journal , 5 , 74–89.

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The resources was very helpful. thanks.

Interesting article although I wasn‘t able to open the links as it sent me to a site saying I had to purchase a toolkit in order to access them! I don‘t know why I get sent emails with resources that I‘m unable to access. Shame!

Glad you found the article interesting, and I’m sorry our distinction between the free and paid resources here is not as clear as it could be — I’ll flag this with our editor. Yes, some of the resources listed are freely available while others are available to subscribers of the Positive Psychology Toolkit . However, the three resilience exercises mentioned at the beginning are free and should instantly arrive in your inbox and be available to use.

– Nicole | Community Manager

These will be most helpful with the Native American population I serve

Very practical exercises of relaxation. True we have to rule ourselves not left to unnecessary stress which consequently results in low well being and reduce quality of life. Thank you Jeremy

Very helpful and easy to understand and practice documents. Grateful.

The article was more helpful and am looking forward to read more of this kind.

Hi Moses, So glad you found the resources helpful. Another great tool for dealing with stress is journaling, which you can read up about in our dedicated article here. – Nicole | Community Manager

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3 Stress Exercises Pack

A Stress Management Presentation for Use at Work, Home, or School

Our guide can help you to facilitate conversations and develop coping strategies to relieve stress and boost wellness.

Aubrey Freitas is a former Registered Behavioral Therapist (RBT) who has two Bachelor of Arts degrees from UCLA in Psychology and English. She is a Certified Resilience Peer through her work with the Depression Grand Challenge, and a lifelong mental health advocate.

Learn about our Editorial Policy .

Let's talk about stress. Everyone has experienced stress at some point and knows what it feels like to be overwhelmed. Since stress can impact your mental and physical health, it can be helpful to talk about it and find ways to navigate through difficult situations.

One way to start a conversation about stress is to host a workshop or meeting. The meeting can take place whereever you feel it might benefit the participants: your workplace, your school, or even at home. You can use the presentation below as a starting point. Not only does it address how stress affects the mind and body, but it also covers different types of stress and how to recognize the warning signs. Lastly, it offers coping strategies for anyone to use.

How to Use the Stress Management Presentation

If you've decided to host a conversation about stress management, give yourself a pat on the back. Seriously.

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When you openly talk about life's challenges, you show others that their well-being is important and that they're not alone. In addition, it shows the people around you that you are willing and able to hold space for their needs.

There is a lot of stigma surrounding mental health. This can prevent people from reaching out for help when they need it and expressing their real experiences with stress. When you share this presentation, you give the people around you an opportunity to talk about things they may have been bottling up. Not only can this create a sense of relief, but it allows us to learn from one another and find new skills for stress management.

To use this presentation simply click "Go to File" below and then choose "Make a Copy" when prompted. Your new editable presentation will appear in that same tab within a few seconds.

Explore the Topic of Stress

Before you start your presentation, be sure to explore the slides. Make sure all of the topics that you want to address are covered. You can also take this time to print out additional materials or explore further readings that might be helpful.

Some additional topics you might want to explore are:

Basic Strategies in Stress Management
Stress Management and Spirituality
Stress Management Group Activities
9 Ways to Practice Stress Management Every Day

At the end of your presentation, you can also share the resources with the members of your group. In addition, if the people around you seem interested, you can explore further worksheets and group activities that can help people cope as a community.

Personalize Your Presentation

Not everyone experiences the same kind of stress. There can be a wide variety of factors that cause people to be overwhelmed, whether it's their work environment, their home life, or trying to find a balance between the two.

How to Teach Stress Management

Think about the challenges that your specific group might be experiencing. Then use this insight to personalize your presentation to fit your group's unique needs.

Some factors you might want to include are:

Financial stress
Specific struggles of being a single parent
Stress when breaking habits or battling addiction, such as quitting smoking
Work-related stress for specific professionals, such as police officers or medical students

You can also ask your group for recommendations beforehand. Simply ask them what factors in their life are a cause of stress or if there are any specific kinds of stress they're interested in learning about. Then, you can bring this information along with resources to address these needs.

Practice a Technique Together

Make time during the presentation to test out a coping strategy or two. One of the best ways to help people decide which techniques work for them is to give them some hands-on experience. This can take as little as five to ten minutes and can provide people with a reliable tool they know they can turn to whenever things become overwhelming.

Take some time during the presentation to try one of the following skills outlined in the slides:

Controlled Breathing
Creating a daily or weekly schedule
Physical activity

Some activities may require materials, such as journaling or creating a schedule. Be sure to have these on hand if this is your group's chosen activity. In addition, if you choose meditation, you can use a guided meditation script or an audio meditation guide to help you along the way.

Leave Room for Questions and Comments

Another great way for people to learn from the presentation is to give your group time to speak their minds, ask questions, and share their experiences. You can pause between every few slides for questions and comments, or wait to field them all at the end of your talk. This way, the people within your group can act as resources and a support system for one another.

You can also come prepared with questions of your own to encourage participation. Some questions might include:

How do you all usually respond when you feel stressed?
How many times a week do you feel overwhelmed?
What strategies do you currently use when you feel stressed?
What are some signs that you're feeling overwhelmed?
What's one thing you would like to improve on when it comes to stress?

If you have a small group then everyone might be able to participate in the conversation at the same time. However, if you have a large group, you might want to consider breaking out into smaller groups or partnering up.

Make it an Ongoing Conversation

People are constantly exposed to stress. One presentation is a great start, but you might want to consider further conversations. Address the topic in future meetings, check in with your group members, and ask how you all can support each other through resources and community building.

If this is your first time leading this type of conversation, just do the best you can and remember to be gentle with yourself. You're addressing a very important issue, and that's something to be proud of. Our overall well-being is important, and you're holding space and providing resources to ensure just that.

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How to Deal with Stress in High School

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Do you know any high school students who are never stressed? We don’t either! Use this presentation template for your talk on how to deal with stress, manage your time, set boundaries and priorities and identify your triggers. Customize these beautiful slides with your knowledge, you’ll help more students than you think! (And maybe yourself too while you’re at it.) Sound good? Download the template for Google Slides or PowerPoint!

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10 Stress Management Techniques for Students

Updated on
Jun 26, 2021

Stress Management Techniques for Students

Do you know what would happen if the pressure cooker didn’t come with a whistle? The whistle helps us know if the heat is too high or the food is cooked enough. In the same way, the stress in our bodies acts as a whistle. They act as a response to too much pressure or overwhelmedness. As educational requirements turn stricter in all levels of education, and emphasis on learning and earning has increased, students experience significant school stress. This stress can affect their health, happiness levels, and grades too. Hence, students must be able to identify and manage stress effectively. In this blog, we will be sharing some stress management techniques for students!

This Blog Includes:

What is stress, causes of stress in students , psychological causes of stress, what are the signs of stress, 1. get enough sleep, 2. practice visualization, 3. exercise regularly, 4. take calming breaths, 5. practice progressive muscle relaxation (pmr), 6. listen to music, 7. get organized, 8. eat a healthy diet, 9. try self-hypnosis, 10. use positive thinking and affirmations, stress management for students ppt.

Stress is the natural defense mechanism in our bodies. The brain identifies a stressful state or a potentially stressful situation and releases hormones that prompt the adrenaline rush in our bodies. There are various triggers of stress that vary across each individual. Our personal experiences, environmental effects, media consumption, genetics, personality, and other factors influence how much stress can we cope with. The intensity of stress also differs across various situations.

However, evolutionary theories suggest that stress activates a “fight or flight” mode in our bodies in response to a dangerous situation and activates our immune system. This helps us respond quickly to dangerous or threatening situations. Often stress helps us in a positive way to fight and overcome the state we are in. We tend to push ourselves to study better, score better, and achive better. But, too much stress can leave us overwhemed which makes us unable to cope with it.

A major step in managing stress is to identify the various reasons why the stress exists in the first place. Common causes of student stress include:

Schoolwork (academics in school)
Homework (volume and level of home assignments)
Extracurricular activities (sports, cultural activities etc.)
Social challenges ( interacting with peers and teachers, self-esteem)
Transitions (between grades, transfers, relocation)
Relationships (with peers, teachers and family)
Work (additional work that they might undertake)

Students face the incredible competitiveness of taking challenging classes, garnering notable extracurriculars, preparing for college placements, and making life-changing decisions for their future.

At the same time, they have to navigate through social challenges inherent to the schooling experience. Making new friends, handling more workload, being without parental support sometimes are a part of the social experiences.

Being at a vulnerable age, students are highly influenced by multiple factors that can trigger stress. Let’s see what are the psychological stresses in students.

Fear of Failure: students are always stressed about whether they will pass the exam. What if they aren’t able to understand and fail in school? They fear the consequences because they aren’t reminded their strengths. They often feel they aren’t studying or scoring enough.

Peer Pressure: The most common causes in peer pressure. Elder often unintentionally compare students with other and expect them to be equally focused and score higher than other kids. This makes students lose confidence and lower their self-esteem.

Feeling of Uncertainty: Sometimes students go through a feeling of what will happen after studies? Will they get admitted to the best college/University? These thoughts trigger stress during their school life.

According to a study by Deb et al., in 2015, showed that nearly two-thirds (63.5%) of the Indian students reported stress due to academic pressure and 1.9% exhibited severe stress.

So, how can we know that we are stressed? Often people are unable to articulate whether they are in a stressful situation. They might overlook major symptoms by saying it’s “just the usual” or “life is tough”, etc. It is extremely essential that we know the signs and stops when our body signals. The following are a few common Physical and Psychological signs of stress.

Stress Management Techniques for Students

Students often feel the need to relieve stress, but with a busy schedule and lack of knowledge about stress management techniques, it becomes difficult for students to be mindful of it. Hence, we will now discuss options that are relatively easy, quick, and relevant to students:

“Stress is not what happens to us. It’s our response to what happens. And RESPONSE is something we can choose.”- Maureen Killoran

Students with packed schedules often tend to lose sleep in the drive to be productive. However, a sleep-deprived state puts you at a disadvantage. Your productivity automatically decreases, you may find it more difficult to concentrate, and you may even be a health concern over a long time.

You shouldn’t neglect your sleep schedule. Strive to get at least 7-8 hours a night and take power naps when you need them to retain productivity.

Another stress management techniques for students is Visualization. It is an easy and effective way to feel better. Visualisations can help you keep your cool, take a break from stress, and turn off your body’s anxious response.

For a few minutes each day, imagine, in detail, what you’d like to happen and want to achieve, whether it’s delivering a speech without getting nervous, acing an exam, or something else. Use this practice of guided imagery, then work hard with a fresh mind space and believe that you can make it happen.

Also Read: Importance of Time Management for Students

In their busy academic schedule, students often forget to maintain physical fitness. Regular exercise can help you blow off steam. It can also help you enjoy life more and live a healthier and longer life. This can be done in any form from doing yoga, walking or biking to school, hitting the gym or practising any other sport you like.

Must Read: Importance of Sports In A Student’s Life

A quick way to calm down in anxious times is to practice breathing exercises. This can be done anywhere to relieve stress within minutes. Especially do this for overcoming anxiety before or during tests and other times when the pressure feels overpowering.

Progressive muscle relaxation (PMR) can turn out to be a great stress reliever. This technique involves contracting and relaxing all muscles until the body feels relieved.

You can learn to free stress from your body in seconds with this stress management technique for students. This can be helpful for students before sleeping as it calms the stress exerted on the body all day. Test-induced panic can also be reduced by practising this before a test.

Listening to music has also displayed many cognitive benefits. Music can help you calm yourself down or stimulate your mind. You can play classical music while studying, play cheerful music to “wake up” mentally, or relax with the help of your favourite soft melodies.

Being clumsy can cause stress and lower productivity. Several students live in an unorganised environment, and this can negatively impact their grades. Keep a minimalist, organised study area, free of distractions and any clutter.

Must Read: 10 Organizational Skills Every Student Must Have

Students tend to lose consciousness about eating habits due to stress. Your diet can either increase your brainpower or drain your mental energy. A healthy diet can function as one of the great stress management techniques for students. Improving your diet can prevent you from undergoing diet-related mood swings, light-headedness, and more.

You can often trick yourself into feeling a certain way. For example, you might find yourself “getting very sleepy” when trying to pull all-nighters than on usual nights. Self-hypnosis can be a stress management technique for students and a productivity tool.

You can better release tension from your body and stress from your mind and plant helpful thoughts in your subconscious with the influence of autosuggestion.

Check Out – Productivity Improvement Techniques

Optimists indeed experience better circumstances because their way of thinking helps create better circumstances. Positive thinking can bring better health, better relationships, and even better grades. There are many stress management techniques for students through which you can affirm yourself and feel better.

With the multiple challenges and sources of stress in student life, one cannot obliterate stress. But they can find a way to manage it. We hope you found some helpful stress management techniques for students! For more such content related to student life, stay tuned to Leverage Edu !

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STRESS MANAGEMENT

Oct 30, 2014

1.04k likes | 2.17k Views

STRESS MANAGEMENT. FOR COLLEGE STUDENTS. WHY IS IT IMPORTANT TO LEARN ABOUT STRESS?. Stress is a normal, universal human experience. Attendance at college has been recognised as one of the most stressful times in one’s life.

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STRESS MANAGEMENT FOR COLLEGE STUDENTS

WHY IS IT IMPORTANT TO LEARN ABOUT STRESS? • Stress is a normal, universal human experience. • Attendance at college has been recognised as one of the most stressful times in one’s life. • Successfully completing one’s college degree, and enjoying one’s college experience, requires flexibility, adaptation, and persistence. • Learning to effectively manage stress can increase one’s chances of doing well in college and in later life as well. Stress Management

STRESS results when we perceive an imbalance between the demands placed on us in a given situation, and our resources for meeting those demands. This involves 3 key components: • The situation and its demands. • Our subjective appraisal of the situation. • Our perceived resources for meeting the demands. Stress Management

Optimum Stress Performance Area of Optimum Performance High Stress Anxiousness Unhappiness Low Stress Boredom Stress level Figure 1.: The relationship between stress and performance Stress Management

Racing heart Cold, sweaty hands Headaches Shallow/erratic breath Nausea, upset tummy Bowel problems Shoulder/back pains Rushing around Working longer hours Fatigue Sleep disturbances Weight losses Changes in appetite, alcohol consumption Physical Signs of Stress Stress Management

Cognitive Signs of Stress • Forgetting things • Difficulty concentrating • Worrying about things • Difficulty processing information • Negative self-statements Stress Management

Emotional Signs of Stress • Increased irritability or anger • Anxiety or feelings of panic • Fearfulness • Tearfulness • Increased interpersonal conflicts • Easily frustrated Stress Management

Demands and Resources • Demands or stressors • External sources • Internal sources • Resources for coping Stress Management

DIFFERENT SITUATIONS CALL FOR DIFFERENT KINDS OF COPING. • PROBLEM-FOCUSED COPING is aimed at changing a situation or its accompanying demands and is most appropriate when you have some control over a situation. • EMOTION-FOCUSED COPING is aimed at dealing with the emotions caused by a situation and its demands and is more appropriate when you have little or no control over a situation. Stress Management

COPING RESOURCES Cognitive Strategies Behavioural Strategies Stress Management

COPING RESOURCES • Cognitive Strategies Reframing Challenging negative thinking Positive self-talk Stress Management

COPING RESOURCES • Cognitive Strategies Count to ten Cost-benefit analysis See the humour Stress Management

COPING RESOURCES • Cognitive Strategies Smell the Roses Keep perspective Reduce uncertainty Imagery/visualisation Stress Management

COPING RESOURCES • Behavioural Strategies Physical exercise Breathing Relaxation Laugh & Smile Healthy Diet & Sleep Stress Management

COPING RESOURCES • Behavioural Strategies Social support Seek help Worry Time Time management Stress Management

Time Management Principles • Clarify your priorities. • Evaluate how you spend your time. • Set goals. • Develop an action plan. • Combat procrastination. • Organise your time. Stress Management

Time Management Strategies • Prioritise • Specificity • Small bite-size pieces • Use all available time • Schedule • Say no – and mean it • Use rewards Stress Management

Many situations you will face as college students and later, as professionals, are best coped with by a combination of both problem- and emotion-focused coping **Remember, flexibility, adaptation, and persistence will help ensure your success.

RELAXATION Stress Management

PERFORMANCE UNDER STRESS Most people find performances stressful. However, they need not cause distress. The following tips for managing the stress experienced as a result of performance situations can help you achieve your goals without compromising your health. Stress Management

PERFORMANCE UNDER STRESS 1. Focus on the process, not the outcome. 2. Be aware of the stress/performance curve and your own optimal level of stress. 3. Learn and practice coping skills. 4. Reframe evaluative situations. Stress Management

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Foundations for Lifelong Health • Health • Nutrition • Exercise Stress Management

Foundations for Lifelong Health • Lifestyle • Attitude Stress Management

Survival tips for students: • Spend time developing and nurturing relationships. • Strive to maintain some balance in your life. • Aim to keep your perspective. • Develop tolerance for ambiguity. • Cultivate optimism. Stress Management

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Stress Management in Students - PowerPoint PPT Presentation

Stress Management in Students

Stress management in students – powerpoint ppt presentation.

Dr.T.V.Rao MD
The best years of your life? Expectations..
Even positive change is stressful
Greater academic demands
Unstructured time
Decreased adult availability
Being on your own in a new environment
Changing relations with family
Alcohol and other drugs
Sex-identity, values, practices
Balancing Academic and Extracurricular
GENERAL Life management skills, for the purposes of this section, include stress management, time management, information management, financial management, personal health management, and crisis management. Personal planning and adeptness at managing each of these issues will increase the serenity and reduce the stressors within a busy, productive life.
Personal planning and adeptness at managing each of issues will increase the serenity and reduce the stressors within a busy, productive life.
Every human on the earth will experience stress, even medical students and physicians--it is a common denominator in life. Some stress is good stress (eustress) that is helpful and assists the drive toward achievement and success. Negative stress (distress) affects life in an adverse manner and is a common cause of ill health in our society. Individuals who ignore stress signals or who cope in a negative fashion will experience escalating symptoms of stress. The symptoms may appear as burnout, exhaustion, emotional illnesses such as depression and anxiety, and physical illnesses such as ulcers, heart attacks, hypertension, and abuse of alcohol and other drugs with all the social and professional consequences.
Stress is your mind and bodys response or reaction to a real or imagined threat, event or change.
The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).
Teens are under more stress
Since adolescence is a period of significant changes
social, and
academic changes
many than at any other time of life.
It's important to remember that stress is a natural part of life. Experiencing stress can be good, but it can also have negative effects on one's well being. What makes stress a positive or negative factor lies with how effectively the person experiencing the stress is able to manage it.
Medical education has deleterious consequences. Trainees (students, interns, and residents) suffer high levels of stress, which lead to alcohol and drug abuse, interpersonal relationship difficulties depression and anxiety, and even suicide. Medical students have mean anxiety scores one standard deviation above those of non-patients, and their depression levels increase significantly
Poor appetite or overeating
Feeing tired and fatigued
Various aches and pains ---headache body ache muscle pain
Nausea abdominal Pain
Sleep problems
Falling sick very often e.g. fever cough cold diarrhea
( because of lowering of immunity due to stress)
Feeling low
Nervousness and Anxiety
Excessive Anger or Depression
Being easily upset
Poor self confidence
Low self esteem
Lack of Concentration
Poor performance in studies
As a way of draining off stress energy, nothing beats aerobic exercise. To understand why, we need to review what stress is. People often think of stress as pressure at work, a demanding boss, a sick child or rush-hour traffic. All these may be triggers but stress is actually the body's reaction to factors such as these. Stress is the fight-or-flight response in the body, mediated by adrenaline and other stress hormones, and comprised of such physiologic changes as increased heart rate and blood pressure, faster breathing, muscle tension, dilated pupils, dry mouth and increased blood sugar. In other words, stress is the state of increased arousal necessary for an organism to defend itself at a time of danger.
Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.
Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.
As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your bodys normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.
Most people who need care dont seek it or receive it
Stigma, cultural pressure, mistrust, lack of information keep people out of care
So do lack of resources treatment and medication are expensive
Care is disjointed
Some schools dont see emotional well-being and growth as in their mission
Relationship problems
Eating Disorders
Substance Abuse
Sleep Problems
Situational
Developmental
Generalized anxiety disorder
Performance
Panic disorder, OCD, phobias
35 of adult population experience insomnia
11 of college students get a good nights sleep
Loss of cognitive functioning, driving
Increased risk of depression
lt 7 hours yields sleep deprivation
Making little changes in your life can really add up to a big feeling of relief.
Learn to recognize when you are feeling stressed and simple ways you can relax.
Take a break. Have a cold drink, get some fresh air, or close your eyes for a minute to refocus.
Stay positive to help friends and family cope with stress.
Let others know you're feeling overwhelmed and tell them how they can help.
Allow yourself to simply say "no" to friends and family when you know you cannot meet their demands without becoming overwhelmed.
Can you change your stressors by avoiding or eliminating them?
Can you reduce their intensity (manage them over time instead of immediately)
Can you shorten your exposure to stress (take a break, leave)
Can you devote the
time necessary to make
Greeks home of the comediane
Native Americans Clown Doctors
The Art of Medicine consists of amusing the patient while nature cures the disease.
Medicine today?
An attitude toward life.
Taking your work seriously but yourself lightly.
Humor is healthy.
Humor connects us to others!
It makes us MORE effective!
Humor is a wonderful stress reducer, an antidote to upsets. Laughter relieves tension. In fact, we often laugh hardest when we have been feeling most tense.
Humor is an individual thing - what is funny to one individual may be hurtful to another. It is wonderful when patients can poke fun at themselves. We can also do this with patients, but we have to be careful and respectful in what we say. If you think of something funny that may help the patient, say it if you feel it will ease their tension and not be offensive. I will often throw in a quip or joke when I think it is appropriate. When it is done sensitively, laughter is a great gift to people you care about.
Gather Data
Provide Rapid Access to Care
Offer Education and Outreach
Involve Students
Coordinate Care
Be aware of community resources
Understand your limits
Documentation
How busy is counseling? Identify patterns and peak times of use.
Where else do students get care?
How many students take time off for medical reasons? Who comes back?
How many students are hospitalized?
Be known. Get out in the community.
Train residence staff to recognize warning signs of common problems.
Serve as liaisons/consultants to residence staff, deans, coaches.
Supervise student groups peer counselors, wellness reps, advocacy groups
Offer for-credit course to freshmen on stress and time management
Start a Wellness Center on campus
Focus on prevention Eat, Sleep, Exercise
Engage Students in community- study breaks, hikes, massage
Teach yoga, sleep hygiene, relaxation response as part of leading balanced life.
Have annual wellness or caring events or maximize academic potential, minimize stress
Student Wellness Reps.
Practice time management
Learn relaxation exercises.
Rehearse and practice situations.
Learn practical coping skills.
Decrease negative self talk.
Learn to feel good with a workable result Dont be a perfectionist.
Build a network of friends.
Ultimately, the only people who can get through to students with any consistency are the students themselves Peer Counseling/ Education Programs
Student Health Advisory Group
Wellness representatives in the dorms
Mental Health Advocacy Group
Involve in screenings and education
Legal issues
Confidentiality
What about parents?
How much care for whom? How are sickest students cared for?
When should students take a medical leave of absence? Re-entry?
Orient them and make them partners
Dont say I cant talk to you.
Process of communication is key dont shut them out
Invite them to get permission
Discuss general concerns, suggestions without breaching confidentiality
Balancing needs of individual and community
Balancing care and education
How are sickest students cared for?
When should students take a medical leave of absence?
Emotional and physical well-being are crucial for academic success
The entire student body benefits from a strong counseling program
The institution benefits by increased retention and graduation, which enhance reputation
Get plenty of exercise and sleep. Improved focus and concentration help increase efficiency, so you can complete tasks in less time.
Even during their medical colleges careers, many students take on extracurricular activities and projects that are not covered at medical colleges.
Extracurricular activates reduces the stress level
Develop mutually supportive friendships/relationsh ips.
Pursue realistic goals which are meaningful to you, rather than goals other have for you that you do not share.
Expect some frustrations, failures and sorrows.
Always be kind and gentle with yourself be a friend to yourself.
Be prepared for unexpected problems such as traffic, a lost pet or a family emergency.
Prioritize. Take control of your "to do" list by deciding what's really most important on your list.
Write down feelings of sadness, frustration or anger to get a clearer perspective of your emotions.
Enjoy life's simple pleasures like colorful flowers, dancing, music, and social outings, etc.
Share your talents to better the lives of others as well as your sense of well-being.
STRESS is very common
Use stress in a positive way
Limit NOT eliminate stress.
Use it to improve your performance.
Learn Coping Skills
Academic performance is enhanced by physical and emotional health
We can learn to recognize problems much earlier
Depression, Anxiety and Stress are treatable
Education, Psychotherapy and Medication are all effective
Self Care--eat, sleep, exercise--is a cornerstone of health (for all of us!)
Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life.
Marilu Henner
The programme created by Dr.T.V.Rao MD for Students in the Developing World
doctortvrao_at_gmail.com

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8 Time Management Tips for Students

Don't let a hectic schedule get the better of you with these time management tips.

Lian Parsons

College can be a stressful time for many students and time management can be one of the most crucial — but tricky — skills to master.

Attending classes, studying for exams, making friends, and taking time to relax and decompress can quickly fill up your schedule. If you often find yourself wishing there were more hours in the day, this guide will offer time management tips for students so you can accomplish what you need to get done, have fun with your friends, and gain back some valuable time for yourself.

1. Create a Calendar

Don’t be caught by surprise by an important paper due two days from now or a dinner with your family the same night you planned for a group study session. Create a calendar for yourself with all your upcoming deadlines, exams, social events, and other time commitments well in advance so you can see what’s coming up.

Keep your calendar in a place where you can see it every day, such as in your planner or on your wall above your desk. If you prefer a digital calendar, check it first thing every day to keep those important events fresh and top-of-mind. For greater efficiency, make sure you can integrate it with your other tools, such as your email.

Digital calendar options include:

Google Calendar
Outlook Calendar
Fantastical

2. Set Reminders

After you’ve created your calendar, give yourself periodic reminders to stay on track such as to complete a study guide in advance or schedule a meeting for a group project. Knowing deadlines is important; however, staying on top of the micro tasks involved in meeting those deadlines is just as important. You can set an alarm on your phone, write it down in a physical planner, or add an alert to your digital calendar. The reminders will help to prevent things from slipping through the cracks during particularly hectic days.

Make sure you’ve allotted enough time to study for that big test or write that final paper. Time management is all about setting yourself up for success in advance and giving yourself the tools to accomplish tasks with confidence.

Read our blogs, Your Guide to Conquering College Coursework and Top 10 Study Tips to Study Like a Harvard Student , for more suggestions.

3. Build a Personalized Schedule

Each person’s day-to-day is different and unique to them, so make sure your schedule works for you. Once you’ve accounted for consistent commitments such as classes or your shifts at work, add in study sessions, extracurriculars, chores and errands, and social engagements.

Consider your personal rhythm. If you typically start your day energized, plan to study or accomplish chores then. If you fall into an afternoon slump, give yourself that time to take a guilt-free TV break or see friends.

Having a schedule that works for you will help maximize your time. Plus, knowing exactly when your laundry day is or when your intramural volleyball practice is every week will help you avoid trying to cram everything in one day (or running out of clean socks!)

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4. Use Tools That Work For You

Just like your calendar and schedule, the tools you use to keep you organized should be the right fit for you. Some students prefer physical planners and paper, while some prefer going totally digital. Your calendar can help you with long-term planning, but most of these tools are best for prioritizing from day to day.

Explore what best suits your needs with some of the following suggestions:

Planners can help you keep track of long-term deadlines, such as important essay deadlines, upcoming exams, and appointments and meetings. They often provide a monthly overview each month, as well as day-to-day planning sections, so you can stay ahead.

Papier – Offers a 20% student discount

If your schedule is jam-packed and you have trouble figuring out what to do and when, scheduling day by day—and sometimes even hour by hour—can help you slot in everything you need to do with less stress.

Structured app

Note Taking

From class to study sessions to errands, keeping track of everything can feel overwhelming. Keeping everything in one place, whether on the go or at your desk, can help keep you organized.

Bullet journals

5. Prioritize

Sometimes there really is too much to do with too little time. In these instances, take just a few minutes to evaluate your priorities. Consider which deadlines are most urgent, as well as how much energy you have.

If you are able to complete simple tasks first, try getting them out of the way before moving on to tasks that require a lot of focus. This can help to alleviate some of the pressure by checking a couple things off your to-do list without getting bogged down too early.

If you are struggling to fit everything in your schedule, consider what you can postpone or what you can simply say no to. Your friends will likely understand if you have to meet them for coffee another time in order to get in a final library session before a challenging exam.

6. Make Time to Have Fun — And For Yourself

Time management isn’t just about getting work done. It’s also about ensuring that you can put yourself and your mental wellbeing first. Consistently including time for yourself in your schedule helps to keep your mental health and your life in balance. It can also be helpful to have things to look forward to when going through stressful periods.

Whether it’s going for a bike ride along the river, spending time with your friends and family, or simply sleeping in on a Sunday, knowing you have space to relax and do things you enjoy can provide better peace of mind.

7. Find Support

Preparation and organization can sometimes only get you so far. Luckily, you have plenty of people rooting for your success. Keep yourself and your classmates on task by finding an accountability partner or study buddies. Remind your roommates when you need extra space to work on a paper.

Your school’s academic resource center is also there to support you and point you in the right direction if you need additional help. Getting—and staying—organized is a collaborative effort and no one can do it on their own.

8. Be Realistic and Flexible

Sometimes unforeseen circumstances will come up or you simply may not be able to get to everything you set out to do in a given day. Be patient with yourself when things don’t go exactly to plan. When building your calendar, schedule, and priorities list, be realistic about what you can accomplish and include buffer time if you’re unsure. This can help to reduce obstacles and potential friction.

Time management isn’t just about sticking to a rigid schedule—it’s also about giving yourself space for change.

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About the Author

Lian Parsons is a Boston-based writer and journalist. She is currently a digital content producer at Harvard’s Division of Continuing Education. Her bylines can be found at the Harvard Gazette, Boston Art Review, Radcliffe Magazine, Experience Magazine, and iPondr.

Managing Stress in High School

Our reasons may vary, but everyone experiences stress. Here are some of the common reasons high school students feel stressed, and what they can do about it.

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Student Stress Management
Student stress is a real thing, regardless of what some people say. They are human beings, and human beings are subject to stress! If you have some tips on how to manage this kind of stress, you can use these editable slides to share them in a visual format. It has some slightly cartoony illustrations to liven things up, and there are some ...
Stress Management Techniques for Students Teaching Slides
Use this teaching presentation to teach your students 4 different stress management techniques they can use at school or home! This presentation explains each technique, how to use it, and even leads students through a practice run for each one! Students will learn how to relieve stress using: Guided Imagery. Progressive Muscle Relaxation.
The College Student's Guide to Stress Management
Anxiety and stress are the top 2 mental health concerns facing college students. 8. Up to 44% of college students experience symptoms of depression and anxiety. 9. 75% of students dealing with depression and anxiety are reluctant to seek assistance. 9. During the 2020-2021 academic year, over 60% of students met the criteria for one or more ...
Stress Management Techniques for Students PowerPoint
This presentation explains each technique, how to use it, and even leads students through a practise run for each one! Students will learn how to relieve stress using: Guided Imagery; Progressive Muscle Relaxation; Self-Soothing Senses; Positive Affirmations. This resource would be great to incorporate into a self-management lesson as part of ...
PDF The College Student's Guide to Stress Management
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 - 2017 National College Health Assessment
Top 10 Stress Management Techniques for Students
Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student's life and ... breathing exercises are a great way to cope with moments of acute stress, such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with ...
PDF INTRODUCTION TO STRESS MANAGEMENT
As noted in the Introduction,you can learn to manage stress.The first step is understanding yourself better—how you react in different situations,what causes you stress,and how you behave when you feel stressed. Once you've done that, take the following steps: Set priorities. Use the time-management tips you learned in Section 1. Make a To ...
Stress Management Techniques for Kids Teaching Slides
Use this teaching presentation to teach your students 4 different stress management techniques they can use at school or home! This presentation explains each technique, how to use it, and even leads students through a practise run for each one! Students will learn how to relieve stress using: Guided Imagery. Progressive Muscle Relaxation.
Stress Management Tips for Students
Try making a list of your stress relievers. Here are some ideas to consider in getting you started: exercise, such as doing yoga or walking. a bath or Jacuzzi soak. a massage. a hobby, such as ...
16 Effective Stress-Management Activities and Worksheets
Our 3 Favorite Stress-Management Worksheets. A 2019 report found that in the UK alone, 12.8 million working days were lost due to stress, depression, and anxiety.. But help is at hand. Multiple, evidence-based stress reduction techniques have been shown to lower stress levels, "resulting in a reduction of disease symptoms, lowering of biological indicators of disease, prevention of disease ...
A Stress Management Presentation for Use at Work, Home, or School
Not only can this create a sense of relief, but it allows us to learn from one another and find new skills for stress management. To use this presentation simply click "Go to File" below and then choose "Make a Copy" when prompted. Your new editable presentation will appear in that same tab within a few seconds. LoveToKnow.
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Use this presentation template for your talk on how to deal with stress, manage your time, set boundaries and priorities and identify your triggers. Customize these beautiful slides with your knowledge, you'll help more students than you think! (And maybe yourself too while you're at it.) Sound good?
10 Stress Management Techniques for Students
2. Practice Visualization. Another stress management techniques for students is Visualization. It is an easy and effective way to feel better. Visualisations can help you keep your cool, take a break from stress, and turn off your body's anxious response.
PPT
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Stress Management in Students
Personal planning and adeptness at managing each. of issues will increase the serenity and reduce. the stressors within a busy, productive life. 7. Every body is under stress. Every human on the earth will experience stress, even medical students and physicians--it is a. common denominator in life. Some stress is good.
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8 Time Management Tips for Students
Attending classes, studying for exams, making friends, and taking time to relax and decompress can quickly fill up your schedule. If you often find yourself wishing there were more hours in the day, this guide will offer time management tips for students so you can accomplish what you need to get done, have fun with your friends, and gain back some valuable time for yourself.
First Thursdays: Stress Awareness Month -Test Your Knowledge
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The College Student's Guide to Stress Management [Infographic]

Infographic Content

Have an Outlet

Build a Support System

Make a Plan

Think Positively

Try Aromatherapy

If Stress Gets Too High

Stress Stats

Your Path to Success Begins Here

Top 10 Stress Management Techniques for Students

Why Stress Management Is Important for Students

Common Causes of Student Stress

Top Student Stressors

10 Stress Management Techniques for Students

Get Enough Sleep

Use Guided Imagery

Exercise Regularly

Take Calming Breaths

Practice Progressive Muscle Relaxation (PMR)

Listen to Music

Build Your Support Network

Eat a Healthy Diet

Find Ways to Minimize Stress

Try Mindfulness

A Word From Verywell

16 Effective Stress-Management Activities and Worksheets

This Article Contains:

3 Printable Tools for Children

Download 3 Free Stress & Burnout Prevention Exercises (PDF)

Download 3 Stress & Burnout Prevention Exercises Pack (PDF)

1. Breath Awareness

2. Anchor Breathing

3. The Five Senses Worksheet

1. Nature effect

2. Exercise

3. Mindful movement

3-Minute stress management: reduce stress with this short activity – Therapy in a Nutshell

1. Anxiety Record

2. Biofeedback training

Worksheet Suggestions for Your CBT Sessions

2. Daily Exceptions Journal

1. The Raisin Meditation

2. Nature Play

3. Anchor Breathing

1. Urge Surfing

2. Meditation on the Soles of the Feet

3. Mindfulness

Walking Down the Street

17 Exercises To Reduce Stress & Burnout

Resources from PositivePsychology.com

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