Key Takeaways
- Nearly all college students experience stress, but understanding its effects can help you create a plan to avoid burnout.
- Stress impacts your body and mind, with symptoms that include headaches, insomnia, and chest pains.
- UAGC advisors support students every step of their academic journey; here, some offer tips on how students can manage stress.
- Simple actions such as breathing, eating well, exercising, and creating a schedule can help reduce stress over time.
- Support systems are essential to overcoming stress, and UAGC students can build a support team through classmates, advisors, and faculty, as well as family and friends.
- Reconnecting with your “why” can help you power through stressful moments and stay focused on your long-term academic or career goals.
- Discover a 7-point stress management plan that you can use to stay on track.
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How to Manage Stress as a College Student: Tips for Balance and Well-Being
Stress weighs on all of us at different stages of our lives, and it can be a particular burden for adult learners trying to achieve their college goals while juggling the responsibilities of work and family.
The good news for students? While stress is a normal part of the college experience, there are many effective ways to manage stress, remain focused, and prevent your anxiety from interfering with your success.
In this article, we’ll examine the physical and psychological effects of stress, hear from University of Arizona Global Campus (UAGC) academic advisors who offer tips on how to manage your stress, and explore a 7-point stress management plan that you can use to stay on track.
Be sure to watch the videos below for deeper insights from UAGC academic advisors.
The Effects of Stress on College Students
Research conducted by the National Library of Medicine shows that stress is nearly universal among college students and is linked to decreased academic performance, increased anxiety and depression, and long-term burnout.
To combat this problem, we must first understand how stress affects your body and mind.
The Physical Effects of Stress
Stress often manifests itself in physical ways that you might not expect and may not associate with stress. Consider these questions:
- Do your palms get sweaty when working on an assignment?
- Do you have trouble sleeping during a busy work week?
- Does cold and flu season seem to hit you harder than others?
These are signs of stress wearing on your body. Additionally, when stress builds up, it can show itself in ways that include:
- Low energy levels
- Headaches
- Stomachaches and nausea
- Insomnia
- Chest pains
- Frequent colds or other illnesses
- Shaking or sweating hands
Because stress affects everyone differently, it’s important to recognize your personal triggers and note when symptoms occur so you can take steps to address them.
Psychological Effects of Stress
Beyond the physical toll, stress can greatly impact your mental and emotional well-being. Common psychological effects of stress include:
- Depression
- Anxiety
- Difficulty concentrating or learning
- Irritability, frustration, or anger
- Withdrawal from others
It is completely normal to feel the pressure that comes with being a college student, and chances are you’ll be faced with stressful periods repeatedly throughout your academic career, and beyond. This makes it even more important to find ways to cope.
How to Manage Stress in College
When stress starts to feel overwhelming, even the smallest, intentional actions can make a big difference. Here are seven strategies to manage stress as a college student, with input from UAGC academic advisors who are here to help you regain balance and stay focused.
Create a Realistic Schedule
Time management is a major key to controlling stress. If you’re overwhelmed by everything on your to-do list, take time to organize it. Write out your tasks, include deadlines, and prioritize what needs to be done first.
“When learning online, it’s easy to feel like school never turns off,” explains UAGC Academic Advisor Charles Lee. “Setting clear boundaries and breaking work into smaller, manageable tasks can help you stay focused and avoid burnout.”
Be realistic with your time. If a task will take two hours, don’t try to squeeze it into one. Planning ahead can prevent missed deadlines and reduce unnecessary stress.
Watch Charles explain in more detail:
Fellow advisor Melissa Dott has a three-step process for tackling assignments without getting overwhelmed: reading, researching, and writing.
If you have a paper due at the end of the week, for example, Melissa suggests students start by reading all their required materials. Then, take the rest of the day off and let the information settle.
The next day, come back and focus only on researching and planning your assignment.
“Don’t write yet, just gather your ideas,” she explains.
On the final day, use that foundation to write your paper with confidence.
“Breaking your work into smaller digestible tasks helps you stay productive without overworking yourself,” she concludes.
Hear Melissa break down the process:
Set Aside Time to Relax
Time management must include time to wind down, no matter how crowded your schedule is. You don’t have to dedicate a huge chunk of time to relaxation; even a few minutes dedicated to meditation or deep breathing can help to relieve your stress. Think about which activities clear your head and bring you peace. These are your personal stress busters, and they are important to your well-being.
Maintain a Healthy Diet
In times of increased stress, you may have the urge to reach for your favorite comfort food. But what you eat plays a key role in how your body handles stress. A balanced diet can help stabilize blood pressure and blood sugar levels.
Foods and substances that may decrease anxiety, according to research, include dietary fibers, Omega-3 fatty acids, and aged, fermented, and cultured foods. Foods like oatmeal, yogurt, salmon, blueberries, lean meats, nuts, and avocados can support stress management.
Foods that contain folate, antioxidants, zinc, vitamin C and D, as well as probiotics, can help keep your digestive system happy, balance blood sugar, improve your mood, and help you manage your response to stress.
You should also pay attention to what you’re drinking. Research shows that caffeine, alcohol, and artificial sweeteners can worsen anxiety and harm your gut.
Get Out and Exercise
Exercise is one of the most effective stress relievers. According to the Mayo Clinic, virtually any form of physical activity from aerobics to yoga can help reduce stress.
Short increments can make a big difference. For example, if you don’t have time for a 30-minute workout, try three 10-minute workouts throughout your day.
Exercise increases your endorphins, which helps you feel happier, more relaxed, and more content. Go for a jog, a swim, or even a long walk. The good news is it really doesn't matter what kind of exercise you do; anything that gets your heart pumping will help to relieve stress in your daily routine.
Practice Mindfulness and Breathing Techniques
Mindfulness is “a state of intentional, nonjudgemental focus on the present moment.”
Focusing on your breath leads to fuller and deeper breathing. One technique you can try is sometimes called “waterfall breathing.” Focus on your breath in three parts. On your inhale, focus first on your lower abdomen, then your ribs, then your chest. On your exhale, do the same in reverse.
Another technique is known as 4-4-4:
- Inhale on a count of four
- Hold for a count of four
- Exhale on the same count
- Hold breath out for four
- Repeat
Watch this video for more advice on managing your stress:
Connect with Other Students
One of the unique challenges online students sometimes face is a feeling of isolation. During stressful moments, it’s often beneficial to vent to someone who is going through or has gone through the same challenges.
“Identify your support system and reach out regularly during both the good times and the challenging ones,” says UAGC academic advisor Kaizen Green. “That connection can help you navigate everyday pressures.”
Hear what else Kaizen has to say about managing stress and how you can find simple moments of joy and calm.
The University of Arizona Global Campus students have a network of sympathetic ears available. You can combat stress by interacting with your classmates in discussions and be an active participant on the UAGC Facebook page. UAGC Connect is another great space for students to build a supportive online community.
Focus on Your “Why”
It’s always easier to get through a rough patch if you can envision an end goal. When you’re starting to feel stressed about your coursework, take a moment to ask yourself why you enrolled in the first place.
- What prompted you to seek that degree?
- Are you looking to advance in your career or start a new career?
- Are you hoping to provide a better life for your family?
- Do you want to be a role model to your children?
- Are you simply looking to expand your horizons and learn something new?
All of these are potent motivators, but they can be easily forgotten during stressful times. Remind yourself and renew your sense of purpose.
How UAGC Supports Students
When you pursue your degree online at UAGC, you gain access to tools and resources designed to help you balance your responsibilities.
With 24/7 technical support and flexible online learning options, you can study when and where it works best for you. This flexibility allows you to manage your schedule more effectively and reduce some of the pressures associated with traditional learning environments.
Stress Management as a Career?
Sometimes the struggles that we endure inspire us to help others avoid a similar fate. For students who are passionate about helping others navigate the same challenges they’ve experienced, stress management can be a meaningful career path.
Potential careers in stress management include:
- Health education specialist
- Nonprofit worker
- Community health programs
- Fitness management
- Wellness coaching
Many of these careers begin with a strong educational foundation, such as a Bachelor of Arts in Health and Wellness. By turning personal experience into professional purpose, you can build a career that is focused on improving mental and physical health in your community.
Summary: Managing Stress as a College Student
Stress is a natural part of the college experience, but it doesn’t have to take over your life. By understanding the causes and effects of stress, and developing healthy habits in response, you can manage stress more effectively and stay focused on your goals.