Author: Mallory Inselberg, M.A.
College can be a stressful time! For students who are just beginning their post-high school education, for students who are figuring out what post-undergraduate education life will be like, and for students who return to higher-level graduate education later in life, stress is around every corner. Students are often managing several roles at once – full-time student, part-time worker, part-time intern, athlete, friend, relative – so it can be challenging to balance all of these roles.
The American Institute of Stress reports that today’s college students experience higher and unparalleled levels of stress than ever before. Approximately 8 out of 10 college students report struggling with stress often. College students experience stress for several reasons, such as by not getting enough sleep because of the amount of pressure they put on themselves to succeed, moving away from home and feeling homesick from their family, making new friends while living away from their oldest and closest friends, the financial burdens associated with student loan debt, and managing all of those different roles!
Stress can often lead to physical symptoms, such as headaches, allergies, acne, muscle tension, risk of cardiovascular disease, risk of autoimmune disease, and risk of hypertension or hypotension. Stress can often cause changes in our mood and in our behavior. College students may feel more anxiety, restlessness, lack of motivation/focus, feeling overwhelmed/frustrated, irritability or anger, and depression. College students may be more likely to over-eat/under-eat, have angry outbursts, use alcohol or drugs, increase tobacco use, exercise less, and withdraw from social opportunities. Therefore, it is essential to find ways to mitigate these adverse effects from stress and then to find ways to integrate self-care into everyday routines.
Some ideas for mitigating the adverse effects of stress:
- Prioritize time management and keep a structured routine as much as possible.
- Surround yourself with supportive people.
- Conduct regular mood and behavior checks.
- Get enough sleep or take naps when you feel fatigued or overly exhausted.
- Get enough exercise, whether it is walking to class or taking a drive around campus.
- Prioritize yourself and your self-care.
By engaging in self-care, college students are able to fully enjoy their downtime and their breaks, and minimize some of the stress and worries. Start out by learning what things make you happy and take little moments throughout your week to take care of yourself. Some ideas may work better for some than for others – so have fun with figuring out what works best for you.
Some ideas for engaging in self-care include:
- Write compliments on a sticky note and place them somewhere you will see.
- Write down your thoughts in your journal.
- Watch your favorite show or movie or start a new show or movie.
- Read your favorite book or start a new book.
- Dance or sing to your favorite songs.
- Join a new club or organization.
- Sleep in or take a nap.
- Treat yourself to your favorite food.
- Focus on your breathing or engage in stretching.
- Go for a walk or a run.
- Practice mindfulness, relaxation, and grounding techniques.
- Practice self-compassion and self-gratitude.
- Spend time in nature.
If you continue to struggle with stress and anxiety, most universities have a free counseling center with clinicians who can help you unpack all of the stress and find options for self-care. Seeking help is always an option!
Sources:
Tarsitano, N. (2019, September 6th). Stress: An epidemic among college students. The American Institute of Stress. https://www.stress.org/stress-an-epidemic-among-college-students
The University of Texas at Austin Counseling and Mental Health Center. (n.d.). Self Care Activities. The University of Texas at Austin Counseling and Mental Health Center. https://cmhc.utexas.edu/selfcare.html
University of Massachusetts Global. (2020, June 3rd). Self-care for college students: Learn how to prioritize your wellness. University of Massachusetts Global. https://www.umassglobal.edu/news-and-events/blog/self-care-for-college-students