Managing Student Stress
Written by Will DeJohn, CSW
Fireworks, barbeques, camping trips, and vacations are some of the best parts of the summer. Most students are probably out having fun and not thinking about the pressures of the next school year when school is out. But, as July ends and August is just around the corner, student stress will surely rise again. Maybe reading that is reminding you that you are starting classes again soon, and a few questions might pop up, too, like, “Why is this so stressful?”, “Why do I feel this way?” and “How do I manage this stress?”. Well, reader, the information provided below might give some insight and ideas into answering those questions by exploring the science behind stress and strategies to work with it during your school year.
Why is school so stressful?
This is a fair question that has many answers, some of which will be the same as others and some unique to you. Being a student is a demanding job requiring a lot of homework, time in the classroom, and navigating peer relationships, which can strain students of all ages. The academic stress of wanting to perform well is a common experience of students, which impacts their mental well-being (APA, 2020; Eisenberg et al., 2009). Social stressors of school play a role in how folx view their class experience, too. Fears around fitting in and dealing with conflicts with peers add to the other pressures of your studies, and students who report fewer social reports perceive higher levels of stress (McLean et al., 2023). While school comes only two-thirds of the year, that doesn’t mean other stressors wait for you while you were in classes. Whether it’s jobs, family, or mental health concerns, students report starting school adds a lot to their already crowded plates (Eisenberg et al., 2009).
Why do I feel this way?
Thinking about these stressful things might make you nervous, your heart rate might pick up, or you might feel fidgety. The good news is that it is entirely normal! Stress is an essential part of life that motivates people to do their best in challenging situations, and it has a lot to do with biology. When you encounter a stressful situation, your body releases stress hormones like adrenaline and cortisol. This “fight or flight” response is an evolutionary mechanism designed to help you react quickly to threats. Adrenaline increases your heart rate and boosts energy supplies, while cortisol increases glucose in the bloodstream and enhances your brain’s use of glucose. This response is beneficial in short bursts, helping you to tackle immediate challenges. However, when stress is prolonged, it can lead to anxiety, depression, and a weakened immune system (LeWine, 2024).
How do I manage this stress?
So, how do students find ways to manage their stress and reduce their risk of prolonging it? Effective strategies vary from person to person, but here are some methods that might be helpful.
Mindfulness: Regular mindfulness practice can significantly reduce stress levels when you’re
experiencing stress and when it’s time to relax. Techniques like deep breathing, guided imagery,
and meditation help calm the mind and enhance concentration by slowing down busy thoughts
and the physical symptoms of stress, like higher heart rates and rapid breathing (Steffan et al.,
2017). A breathing exercise to practice is square breathing, and this is how to do it: find a quiet
and safe place and imagine, or draw a square with your fingers in the air. Next, take a deep, slow
breath in while counting to five and breathe out while counting to five, as if you’re breathing
along the sides of your imaginary square for two or three cycles. There are many ways to use
mindfulness and finding the best ones that work for you is fun!
Physical Activity: Sports, games, yoga, hiking, jogging; doing your best to move your body can
do wonders for managing stress. When you do things to exercise, it releases endorphins, a
helpful happiness hormone, in your brain, which naturally lift your mood and divert your
attention away from your stressors (Dishman & O’Conner, 2009). Try doing small amounts of
movement, like stretching, and explore more from there!
Journaling: It sounds like another homework assignment, but journaling is a stress management
activity that can help students sort their thoughts and express themselves creatively. When
people are under persistent stress, it can be difficult to process their emotions, and journaling
gives them an outlet to do just that (Business World, 2023). Plus, writing down what you’re
feeling and thinking allows you to go back to read it later; it could be interesting to see how you
felt before taking your midterms and how you felt after.
Social Support: Building and maintaining a supportive social network can provide emotional
comfort and practical help in stressful times. Social activities and sharing concerns with friends
or family can reduce feelings of isolation and stressand have been shown to improve your
academic success (McLean, 2023). Schedules can be busy during school, but reaching out to
friends for fun and help is a small act that makes a big difference.
Professional Help: If stress overwhelms you, seeking help from a counselor or mental health
professional can be helpful. Counselors and mental health professionals are trained to help you
develop coping strategies tailored to your needs and situations. Ranging from individual therapy
to stress management workshops, you can pick up new skills to use while you move forward in
the school year.
As the new school year approaches, feeling excited and nervous is natural. While transitioning from summer fun to academic responsibilities can be stressful, understanding the sources of stress and using some of these management strategies can make a difference. You can navigate the upcoming school year with confidence and resilience by practicing some of these strategies or using some you’ve developed. Remember, stress is a normal part of life, but you can thrive academically and personally with the right tools and support. Here’s to a successful and balanced school year ahead!