College Students with Chronic Stress: Self Care is Key
By Addison Wicklund
Fall 2023
When we talk about attending college, it includes a range of activities beyond just going to lectures. In addition to traditional classroom learning, students must complete homework, assignments, and projects. They also need to devote considerable time to studying for exams and tests. In addition to their academic responsibilities, students also need to manage their social and family life, attend sports or creative events, join clubs, and, in most cases, have a part-time job.
The demands placed on college students can be incredibly stressful, especially when considering the outrageous expense of higher education. From achieving academic success to maintaining good grades, students are under immense pressure and stress to perform. The constant struggle of balancing multiple responsibilities can become overwhelming, and students may feel like they are constantly playing catch-up. Understanding how chronic stress affects individuals helps explain the need for self-care.
What is chronic stress in students?
Chronic stress happens over a long period of time but could sneak up on you as a student throughout your years at college. Since it can affect you mentally and physically, The Natural Health Service explains that stress can make you feel:
Irritable, anxious, making you snap at people or bite your nails
Like you can’t relax during “relaxing time,” making it hard to sleep at night
Worried a lot of the time, making it hard to concentrate
The overwhelming pressure of stress can lead to a feeling of hopelessness and inadequacy, particularly when it interferes with accomplishing tasks before they are due. Research shows that feeling overwhelmed by school-related stress lowers your motivation to do the assignments. It also negatively impacts overall academic achievement and increases your odds of dropping out.
Data show that 40 million Americans were college dropouts in July 2021, and only 864,824 re-enrolled that fall. Chronic stress is a primary reason for the high dropout rate in students and colleges.
There are various reasons or factors that can lead to stress reactions, such as genetics. Some genes play a crucial role in regulating the stress response. Some people have more or less natural responses to stress because of these genes. It’s important for people to keep a stable emotional state while the body naturally prepares for fight or flight. Life experiences are another factor that can influence stress reactions. Often, traumatic events can cause intense stress reactions. For instance, as a student, you may have experienced neglect during childhood or lost close family members or friends, which can also trigger stress reactions.
What could happen down the road
The long-term activation of the stress response system, too much exposure to cortisol, and other stress hormones can disrupt almost all the body's processes. Over time, chronic stress can lead to a range of debilitating health issues, including high blood pressure, heart disease, diabetes, depression, and anxiety. When left untreated, these conditions can ultimately lead to premature death, including an increased risk of a heart attack or stroke. Stress related health issues could be especially bad for those who engage in using toxic coping mechanisms like alcohol, drugs, tobacco, and food. It's important to know when and how to take care of yourself when stressed to reduce the chance of these health-related issues.
The constant struggle of balancing multiple responsibilities can become overwhelming, and students may feel like they are constantly playing catch-up. Understanding how chronic stress affects individuals helps explain the need for self-care.
Self-Care Strategies
Self care is the little things you could implement in your life to keep you healthy. It’s taking care of yourself so you can accomplish your needs and wants during the day.
Physical self-care
Physical self-care focuses on moving, nourishing, and maintaining your body’s health. Physical movement, sleeping properly, and eating healthy foods are all things to enhance your physical wellbeing.
Exercise and movement
One effective way to maintain a healthy lifestyle is to incorporate physical activity into your daily routine. You can achieve this by taking a pleasant walk in the park, sweating it out in the gym, or engaging in your favorite sport with a friend. Not only will this help you stay fit, but it will also improve your overall well-being. The more you sweat, the more you release hormones contributing to stress. Research shows that adults need 150 minutes of moderate-intensity physical activity a week. This may sound like a lot, but if you split it up for each day of the week, that’s only 20-25 minutes a day. You can roll out a yoga mat in your dorm and do a quick 25-minute workout!
Sleep and rest
Sleep impacts your mental and physical health more than you may think. Getting enough sleep (8-10 hours a night) can help your mood, brain function, and increase your energy. If you are tired mid-day, take a nap! A cat nap may help your overall stress levels for the rest of the day. Be careful not to oversleep, which could cause more stress if you miss meetings and deadlines. Listen to your body!
Balanced diet
What we put into our bodies counts, good or bad. If you prioritize healthy food and drink water, it’s no secret that it can help your immune system and help your overall mood. If you live in the dorm, you may need to find healthy dorm-friendly meals. But, if you’re a commuter student, cooking can be a great way to get creative and lower stress. Throw on your favorite music and light a candle while doing it! This is an excellent way to ensure you’re getting all the fruits, vegetables, and whole grains you need for success.
Emotional self-care
Emotional self-care is focused on non tangible items. This can look like mental practices, mindfulness, and turning to others for advice, which all help support a healthy mind and positive emotions.
Mindfulness and meditation
Meditation is becoming more and more popular since people are realizing the real benefits. Marney A. White, PhD, MS, Psychology on Healthline.com tells us that “people also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance.” Which at the end of the day all helps to reduce chronic stress. You can find a quiet spot in your dorm and follow a meditation video on YouTube.
Relaxation techniques
Has anyone ever told you to take a deep breath when you’re all worked up? This is an excellent way to reduce stress. Deep breathing is one of the techniques you can use when you’re in a time crunch. Here, you stand with both feet flat and let your body take a deep breath naturally but controlled. In through your nose and out through your mouth. There are also YouTube videos for this technique if you’re looking for more of a guided deep breathing session. There are other relaxation techniques you can try. A current college art student named Isabel Walker said that when stressed, she turns to things that help her relax. She said, “Taking a long hot shower, doing my skincare routine, or pampering myself like doing my nails helps me relax after a long day in the art studio.”
Social support
Turning to your friends to talk about stressors could also help. Find someone who can mentally handle your 20-minute rant about what is stressing you out. Make sure to ask if they're okay with you ranting before sharing. Also, please don't dump your problems onto them! Explain that you're just ranting and not looking for them to save you magically. They aren't your therapist and are probably other students with their stressors. Let's leave the problem-solving to your therapist!
Time Management
Time management is important in anyone's lives, not just students. It’s the ability to effectively use your time wisely to complete what needs to be completed. Time management is also the act of planning and scheduling your time in an organized manner to divide your time in between tasks.
Prioritizing tasks
Take out a piece of paper and make a list! Make sure you are paying attention to due dates and plan how long it might take to finish your task. Doing this helps manage stress by knowing what needs to be done first, and actually crossing off chores from your list will make you feel good, too! Jotting them down on paper can work wonders! Not only will it help you keep track of everything, but it will also provide a sense of relief and clarity. So, why not try it and see how it can help you lower your stress levels?
Avoiding procrastination
To avoid procrastination, look for a comfortable place to get work done (especially if your roommate constantly distracts you). This could look like a cozy spot in your school, your town’s library, or a coffee shop. Here, you could be in your little bubble. Grab a coffee or drink, throw on your headphones, play your favorite songs or podcasts, and get to work! One effective way to stay motivated and productive is to reward yourself after completing a task. For instance, you could plan to meet up with your friends for a fun activity or enjoy a little treat after finishing your homework. These little incentives are a great way to keep yourself motivated and focused on achieving your goals. Plus, they give you something to look forward to and help create a positive and rewarding mindset.
Time for fun and relaxation
College can be a stressful time, but it's essential to take breaks and enjoy yourself. To make the most of your college experience, plan and schedule some time for fun and relaxation. One way to do this is to design a friend date with someone you like spending time with, such as a roommate or a close friend. You can choose an activity you both enjoy, like hiking, biking, watching a movie, or playing a game. During this time, try to avoid thinking about your academic or personal stress and focus on enjoying the moment with your friend.
If you're in the mood for some alone time, you can do plenty of things to unwind and recharge. You can read a book you've been wanting to read or watch a movie you've been meaning to see. Take some time to yourself and indulge in your favorite activities. The key is permission to relax and enjoy your free time. Don't let stress consume you, and remember that college life is about balance.
The Importance of Seeking Help
Unfortunately, there is a stigma around mental illness. Students or individuals with chronic stress are more likely to have mental illness. A study at Insidehighered.com explains that “eighty-six percent of students who rate their mental health as poor have experienced chronic stress while in college.” Although people are more open to talking about one's mental health than ever, it’s still not enough. Dave Steinbach, who works with college students as interns at his business, says that when his interns come to him with mental health issues, he listens and makes accommodations because "everyone struggles with their own thing, even if no one talks about it." Although not everyone is as understanding as Dave, you never know how someone is going to react to you sharing something as personal as your mental health. So, if you are feeling scared to tell your professors about the stress or anxiety you are facing, that's understandable. But ultimately, your professors should understand and want to help you, and if they don't, don't worry; other people will listen.
Sometimes talking to a friend or family member isn’t enough
During these times it's essential to reach out for professional help because it's hard to juggle all the college things and your mental health on your own. There should be counselors and therapists at your school's wellness center- email them to book an appointment! Take it from me: I reached out to a counselor at a college near me, and she said, "I'm here to help students at our college, and there is no shame in asking for help. I advise doing this before things get too terrible; it's hard to dig yourself out of your stress hole (although it's doable)." If you don't know your school's therapists or counselors, ask a trusted professor for help. They might be able to point you in the right direction. And if things do get terrible, and you're thinking of harming yourself or others, call or reach out for help.
Self-Care can Help Relieve Chronic Stress
There are struggles in college; it's not a surprise they can cause chronic stress over your four to five year experience. During tough times self-care is as critical as schoolwork. Having time to recharge and feel good is very important when juggling your many priorities. Remember to schedule time to figure out what works best. This could be mindful meditation, hanging out with friends, or as simple as taking a long hot shower. Self-care doesn't have to break the bank or take up hours of your time. You’ve got this! Take time and enjoy relaxing when you can; you deserve it.
Call to Action
I want to highlight a foundation created to help students with mental health issues. The Jed Foundation (JED) is a nonprofit that protects emotional health and prevents suicide for our nation's teens and young adults, giving them the skills and support they need to thrive today...and tomorrow. This group has successfully impacted countless students, individuals, and families, but they are always looking for support. By donating to this organization, you will continue the fight against mental health in teens and young adults who need our help.
Addison Wicklund is a fourth-year marketing student at North Central College. Her focus is on the more creative side of marketing, which includes graphic design, illustrations, and art campaigns. Throughout her academic career, Addison has consistently demonstrated persistence and the ability to excel in unknown environments. In the future, she aspires to market herself as a freelance artist and own her own business in the art field.