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Effective ways to reduce stress for students

Researched by Sarfraz
Updated on 1/1/2022

What is stress

The definition of stress is "the feelings of being sad, frustrated, angry, or nervous due to some types of emotional or physical factors".

Any tension which you get from an event, work, or activity can make you stressed.


Two types of stress a person can get:

Acute stress

It is short time stress, which you usually get due to some sudden, unexpected or tense incident. Acute stress remains for a short time and goes away after the causing event.

This type is not so dangerous, but it is helpful and good because it prepared you to deal with the situation. Not just intense, but some people also get stressed in unexpected happy moments.

Causing factors examples:

  1. Fight situation
  2. Sudden brakes during vehicle riding
  3. First time flying
  4. Coming down the slope
  5. Result announcement situation
  6. Animal confronting situation
  7. Getting late for something

Chronic stress

It is long-term stress which usually goes for weeks or even months. Chronic stress is harmful and risky. Without proper management and care, it can cause a great disturbance in your life.

People can also get stressed because of chronic diseases. In this case, proper treatment or management is needed; otherwise, the chronically stressed situation can lead to many other conditions, making you more ill.

Example of causing factors:

  1. Breakup with lover
  2. Financial issues
  3. Chronic diseases
  4. Mental issues
  5. Prolonged disturbance causing problems at a job, work, school, college, or university
  6. Childhood abuse
  7. Unemployment
  8. Inflation etc.

Acute vs Chronic stress

Stress can be good but only for a bit of time. Short-period stress is mainly considered good because it makes you act according to need. The prolonged stressed period is risky and may lead to various health or lifestyle-related issues.

Is stress good?

Your body realizes hormones in stressed conditions. These hormones help your brain to get more alert to face a bad situation.

Moreover, your muscles get tense, and your heartbeat also gets increased. In this condition, your body gets well prepared against the stress-causing situation. That is why it is good to get stressed for a short time.

Remember: Longtime stress is terrible for your health. (1)

Effects on students

Stress usually causes a great disturbance to the student's life. Perhaps it is one of the leading factors due to which students left their education without completing it. Study-related load on students can make them tense, which can lead them to go stressed. (4)

[su_quote]Being stressed can make a student face physical or mental health problems. Depression can also appear due to prolonged stress periods[/su_quote]

According to surveys and data, many students reported that stress dramatically affects their routine and study capabilities. Due to its affiliation with other illnesses, stress plays a negative role in making students fail or prevent them from showing good performance in their studies. (2)

Chronic Stressed situations can degrade student performance. No matter how much preparation is, if you got nervous during exams or presentations, you would not get excellent shinning results.

Another study on a large group of students found that stress is the leading factor that causes grades to decline in educational institutions. It causes studies issues and plays a negative role in making students depressed, unmotivated, and patients of different diseases. (3) (4)

Even after completing the education, a person with chronic stress usually remains unemployed because of adjustment issues of being stressed. (4)

Illnesses due to it

  1. Many mental health diseases
  2. High blood pressure
  3. Obesity
  4. Depression
  5. Anxiety
  6. Cardiovascular issues
  7. Skin issues like acne or eczema
  8. Sexual dysfunction like erection or arousal problems
  9. Diabetes
  10. Body weakness

Ways to reduce stress for students

Now the question arises how to deal with or manage the stress well? This article will help the students with all practical tips to act as a stress reliever and improve performance.

All of the tips are explained well and with scientific-based studies and research. Here are ways to reduce stress for students:

Be physical active

The effective primary way that can help students to face stress-causing situations is "Physical activities". Physical activities are also known as workouts or exercises.

Running is the best exercise against stress, depression, and tension. Facilities for running games are usually available in most schools, colleges, or universities. Football, freebies, cricket, tennis, rugby, and basketball are effective games or exercises that reduce stress.

Always prefer that school, college, or university with an excellent academic record and an excellent playground.

An extensive research-based scientific data has concluded that those who stay active in sports face few health-related issues. Not just stress but exercises work very well against depression and anxiety also. (5)

To know the effects of exercise on the student's life, experts have studied 120 students of a specific university. Half of them were athletes, while others were non-athletes.

Experts found that athlete students face fewer stress-related effects. Their coping ability against stressed situations was far better than non-athlete students, which meet more adverse stress symptoms. Non-Athletes also face a great disturbance in coping with the stress. (5)

[su_quote]Those who perform regular exercise usually get less stressed as compared to those who avoid exercise[/su_quote]

Avoid putting study load tomorrow.

One of the main study-related mistakes most students make is putting off their study target to tomorrow.

Experts say putting the workload to tomorrow is an issue causing for students. When they are unable to do many days of study in a single day, they usually get stressed. This stress leads to depression which causes a terrible study performance or leads to a decline in grades. Due to that doing study work on the same day is best instead of working for it tomorrow. (6) (7)

[su_quote]Student: Teacher, I will start studying tomorrow

Teacher: I have been listening to it daily from you. I think your tomorrow will never come[/su_quote]

Performing daily study tasks reduces the risks of stress, depression, or anxiety and gives you extra time to relax or do some entertainment activities. (7)(6)

Be careful in relationships.

The relationship is usually referred to as a personal link between a male and a female. People typically call them "couples". During the study period, many students also get engaged or choose their life partners from their educational institutes.

Failed relationship or splitting up with the partner can cause severe chronic stress. The severity of being stressed due to fail love can make a person stressed and highly depressed. Studies say that it is a significant issue that can make people get medical treatment also.

Stress due to broken relationships can also cause serious mental issues. Here is the fail love story of a studentwho suffered from a brain disorder, and the doctor says that stress plays a crucial role in developing the issue.

Personal relationships can improve or disapprove a student's life. A study on a large group of students belonging to medical and law fields concludes that the relationship between students influences them during the study period. Fail, break, or bad personal relationships cause a great stressed wave that seriously harms students' mental health. (8)

Contrary to the common belief that male students take more stress, research says girls or female students face more stressed or difficult times due to failed relationships or a broken engagement. (8)

To protect yourself, you need to make a relationship with the right person. First, know the person you take an interest in, understand the habits, and if you think you can't settle, then avoid such people. There are billions of others from which you can choose; skipping some can't make you single for life.

Check institute before admission.

Another th8ng that usually causes a great disturbance in students' lives is a "not adjustable educational institution". Many students often get admission without knowing much about their school, colleges, or universities. When they start facing difficulties or find the institute unsuitable for them, they usually get disturbed and stressed.

[su_quote]The majority of the students who leave their education institutes usually face adjustment or other related issues that prevent them from carrying on their study period[/su_quote]

So it can be essential and helpful to know the institute where you want to get admission. Making some visits can help you better insight in making the appropriate decision.

Make complaints

If you face some issues in your institute or at home, then never hesitate to complain about it. Talk with your teachers and parents, as they will help you in this regard.

Many stress-causing things can disturb you at your education institute and even at your house. Like most minor facilities, abusive behavior of someone, neglecting behavior, punishment, or extreme environment can make a person stressed. So do complain about it to the education authorities, your parents or those you know can help.

Learn self-defense

Self-defense means protecting or guarding yourself against things that cause harm. Usually, it is used as defending from other people who want to make trouble for you—defending with physical, talkative, or mental ways all are considered self-defense techniques or methods.

Many people give martial arts, behavior, or other related training to their children early. Due to these, children become able to defend themselves during quarrels. Learning how to behave and fight helps them properly treat school thugs or colleagues who like to humiliate and abuse others.

Being unaware of how to self-defense can cause issues during the study life.

Drive slow

One of the big reasons many students get disabled, injured, or even die is fast driving. Youngbloods love driving fast. Fast vehicles can become uncontrollable and can lead to fatal accidents.

Injury due to accidents puts student health, life, and study carrier at risk and severe stress on the caregivers or parents.

Almost every person who drives fast has some history of accidents or crashes, a survey says.

Most students get involved in bike accidents as the majority of these ride on bikes for their institutes. Girls mostly use buses or other services, but boys prefer to use personal vehicles or motorbikes. Studies say; usually, young people get involved in most bike-related accidents.

Bike accidents mainly cause severe results as on this vehicle, a person remains uncovered from all types of protection except a helmet which is also rarely used during the ride.

Study daily

The daily study can improve your study-related performance and can also reduce your educational tasks. Not studying daily can it too hard for you to get the proper achievement.

When you do not get yourself well prepared for the exams or tests, you will start taking the stress and may get depressed. This situation can lead your performance to decline.

Take proper rest also

Never compromise on rest or sleep because getting laid down for sleep helps a person recover from tiredness.

Studying all day and night is also not suitable for students. It can affect their eyes, mental or physical health also. Students who look a lot and avoid proper rest usually face health problems. Depression, obesity, hypertension, diabetes, body weakness are some issues that can gain an advantage if you spend most of your time studying.

A person needs to sit to study, and spending hours while sitting causes serious health issues, including stress, depression, or other mental problems. A rest-friendly lifestyle is also known as a "sedentary lifestyle".

Go to parks or visit places.

Visiting parks, grounds, or other places that can provide you entertainment is also an excellent option to consider for reducing stress.

Visiting historical or famous places during the holidays and friends, colleagues or family members can also be an effective and excellent way to relieve stress.

Make friends

Friends help when a person is needed in a difficult situation. Making friends at institutes can boost the self relief. Talking with others and telling problems to friends usually comes with help, advice, or solution.

Research says students who spend most of the time alone usually face more stress, depression, and anxiety risks. In contrast, these risks are generally minimal in those with good friendly company at their school, college, or university.

Get help from fellows.

Always get help from your colleagues at the needed time. Never hesitate in requesting even the help you need study-related or for other purposes.

The majority of the students loves to help their colleague. They like to pull their fellows away from the trouble. Education-related matters are the top contributor in triggering stress episodes in students. 

So to avoid getting stressed, get help for your educational needs. Your class-fellows and teachers can help a lot in thises regard.

[su_quote]You may need to know that your few words can change a person's life in a good or bad way[/su_quote]

Reduce much use of social media

Social media is playing a perfect role in the prevalence of information. Almost all types of study-related data are available on search engines and social media. Many students benefit from these, but some are using these platforms excessively without any proper reason.

Studies say there are many study-related advantages of using social media, but too much use of it or spending hours watching videos, chatting, gaming, or sharing material can harm student health. Many health problems like eyes diseases, mental stress, depression, anxiety, obesity, and hypertension risks can arise. (9)

That is why it is adorable not to spend too much time on social media. Study and entertainment both are essential but you know "too much for everything is bad".

Talk with parents

If you face any issue, even health, lifestyle, or education-related, you can talk with your parents. Parents are considered as the only faithful companions that help their children mostly every time. Discussing issues causing matters with them can bring you a solution and help you may not get from other people.

Do discussion with teachers.

Not just with your Biological parents but you also need to discuss things with your Educational parents like "teachers". Students spend most of their daytime at their educational institutes along with teachers. A teacher can also provide better help related to the study and academic matters. Not just study-related, you can get a proper solution or answers for any issue which is causing disturbance for you.

Attend parties or festivals

Attending school, college, university parties, or festivals is also a very effective way to reduce stress. Dancing, listening to music, playing, and entertaining with fellows can bring your tension down and improve your mood.

Study says leisure, rest, and getting entertained at least once a week provide a natural recovery from the breakage caused due to daily tense working life.

Don't lose hope

One of the main advice students needs is to not lose hope even in too bad circumstances. Always consider better days or achievements will appear. Avoid getting stressed because of bad results possibilities but hope for bright view results.

If you have given the exams and now you are worried about the results, then try following this stress-relieving plan:

  1. Sleep early
  2. Get up early
  3. Go to morning time job
  4. Eat on time
  5. Play games (not too much)
  6. Do exercise
  7. Meet and do face to face chat with friends
  8. Study random material or make your plans

These things can help you reduce the exam-related stress results and can also act as a stress reliever for you.

Manage other illnesses

If you have some underlying diseases, then getting the proper treatment is best for you. Take medication as your physician has recommended.

Chronic diseases can trigger both types of stress; long term(chronic), short term(acute)

Sleep proper

Not sleeping well can make you a severe patient of different diseases, including mental. Sleep deprivation and Insomnia are leading causes due to which many students get unable to take proper sleeping time. Getting treatment and considering a healthy lifestyle is the best option to deal with or prevent such issues.

Sleep deprivation is the primary cause of stress.

Bottom line

The tips that are mentioned above provide the right ways to reduce stress for students. All of the information, methods, and techniques are said along with scientific evidence or citations, which you can check below. Following these tips has no side effects but can effectively guide students to manage, lower, or reduce the stress level.

  1. Stress and your health
  2. A Student’s Guide to Managing Stress
  3. Online Library. Wiley
  4. The impact of stress on students in secondary school and higher education
  5. Effects of Doing Physical Exercises on Stress-Coping Strategies and the Intensity of the Stress Experienced by University Students in Zabol, Southeastern Iran
  6. Proquest
  7. Real world learning
  8. Gender differences in relationships and stress of medical and law students. 
  9. A Study on Positive and Negative Effects of Social Media on Society 
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