12 ways to deal with student anxiety and stress
Stress and poor mental health are one of the biggest health challenges that students face. According to ONS, 37 per cent of first-year students surveyed in England at a university have symptoms of depression and anxiety. With April being Stress Awareness Month, here are 12 ways to cope with anxiety and stress.
Everyone experiences stress and anxiety differently, so it's important to find a solution that works best for you. Identifying which strategies are most effective may take some experimentation and self-reflection, but it's worth it. Here's where to start.
1. Ask for help as soon as you need it. Whether that's academic help or mental health support, it is important to acknowledge that you need help and to understand that asking for this can help you feel less alone and encourage you to start developing coping mechanisms.
2. Identify the source of your anxiety. Once you have acknowledged your anxiety, you can start to identify the source of it. This may be a specific event, such as a test or a presentation, or it may be a more general feeling of stress.
3. Find coping mechanisms. There are many different ways to cope with anxiety. Some common coping mechanisms include exercise, relaxation techniques, and talking to someone you trust.
4. Seek help. If you are struggling to cope with your anxiety, it is important to seek help from someone, whether that's a counsellor, helpline, parent, or teacher They can help you get the support you need.
5. Practice relaxation techniques: Deep breathing, meditation, and progressive muscle relaxation are all relaxation techniques that can help reduce exam stress. Take a few minutes each day to practice these techniques.
6. Download an app. Calm offers guided meditations, sleep stories, and calming music to help students relax and de-stress.
Headspace offers similar features to Calm, as well as a library of mindfulness and meditation videos.
Sanvello provides students various mental health tools and resources, including guided meditations, self-assessments, and journaling.
MindShift CBT: This app helps students manage anxiety by teaching them cognitive behavioural therapy (CBT) techniques.
These apps can be helpful resources for students struggling with mental health issues. However, they're not a substitute for professional help. If you are struggling with mental health issues, seeking professional help from a therapist or counsellor is important.
7. Get enough sleep: Lack of sleep can contribute to stress levels, so it's essential to aim for 7-8 hours of sleep per night in a regular pattern. Regular sleeping patterns are important for several reasons. First, they help regulate the body's circadian rhythm, the natural 24-hour cycle that controls sleep and wakefulness. When the circadian rhythm is out of sync, it can lead to insomnia and excessive daytime sleepiness. Second, regular sleeping patterns help improve overall health and cognitive function. Studies have shown that people who get enough sleep can learn, remember, and focus better. They are also more creative and less likely to make mistakes.
8. Eat a healthy diet: Eating a diet rich in fruits, vegetables, and whole grains can help reduce stress levels by providing the body with the nutrients it needs to function correctly.
9. Connect with others: Talking with friends, family, or a counsellor can help alleviate stress by providing a supportive outlet for expressing feelings and concerns.
10. Prioritise self-care: Make time for activities you enjoy, such as reading, listening to music, or watching Netflix. Engaging in self-care activities can help reduce stress and promote a sense of well-being.
11. Take breaks during study sessions can help prevent burnout and reduce stress levels. Take relaxing and enjoyable breaks, such as listening to music or walking, rather than worrying more when you aren't working.
12. Try not to catastrophe. This is a thinking pattern in which your mind exaggerates the negative aspects of a situation and assumes the worst possible outcome. The first step to stopping catastrophising is to identify the catastrophic thoughts. These are the thoughts that make you feel anxious or depressed. Once you have recognised these thoughts, you can start to challenge them. This means asking yourself if the thought is really true. For example, if you are catastrophising about failing a test, you might ask yourself if there is any evidence that you will fail. If there is no evidence, you can relax and let go of the thought.
Catastrophising can be a difficult habit to break, but it is possible with effort. If you are struggling to stop catastrophising, it is crucial to seek professional help. A therapist can help you to identify the catastrophic thoughts, challenge them, and develop coping mechanisms.
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