Bharat SainiLast Updated on January 20, 2017 by Bharat Saini
Stress can be defined as our emotional, cognitive, physical and behavioural reaction to any perceived demands or threats, also called stressors. Having some stress is necessary. Some stress, some level of arousal, is needed to motivate us to act, take on challenges, and meet deadlines. However, experiencing too much stress that is, being overly aroused continuously for long intervals and being this way over many days can become problematic. This experience is often known as being stressed out.
Going by the literal meaning of stress it is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. The specific sense that is associated with stress is that it results out of the adverse or demanding circumstances. And as we all know at every stage of a student life circumstances are always demanding and in ruthless competitive environment as it prevails around us it is more often adverse. Moreover, being a student is also challenge as it carries the baggage of hopes and aspirations of your parents, your peers and your near and dear ones the fulfillment of which for so many becomes question of life and death.
Causes of Stress on Students
Causes of stress on students include both positive and negative stress, but we will focus here on the negative causes of stress on students.
- Academics
Alphabetically first among the causes of stress on students is academic pressure. Simply tackling more difficult assignments can demand stress management techniques.
- Dating
Student life throughout high school and college is filled with thinking about dating, trying to date, failing to date, and being dumped. The mating game is filled with eustress, but it also involves distress, and is among the greatest causes of stress on students.
- Environment
The school environment itself can be a cause of stress on students. Students moving into secondary education find it challenging to constantly move around to classes. Those matriculating to tertiary education are challenged with leaving home and establishing a new life in a new setting. Both can cause stress on students.
- Extracurricular
Colleges pressure high school students to engage in extracurricular activities such as choirs, clubs, sports, band, or volunteer work. The presence of these on a student application can go far toward acceptance. Once in college, extracurricular activities still cause stress on students, since their presence on a job application is also an asset.
- Peers
Like dating, peer relationships can provide eustress or distress. As peers apply pressure in regard to dress, behaviour, choice of friends or music, and many other areas of life, that pressure can become a huge cause of stress on students.
- Workload
High school workloads, and later college workloads, are heavy for many students. For secondary students planning on tertiary studies, high school grades are important. So is the number of subjects. As a result, students may overload their schedules. In college, where a financial investment has been made, students may overwork to reach their goals and benefit from the money spent. Workloads at either level are causes of stress on students.
- Time Management
A lack of time management also causes stress on students, whether secondary or tertiary. Balancing academics, dating, peer activities, and home life can be difficult. Toss in a part-time job, and the challenge increases.
- Parental Pressure
Finally, students at either level experience stress from parental pressures. Parents want their children to succeed in school. They want to see good grades, but they also want to see success in life’s other areas. In their attempts to guide their children, parents can become one of the major causes of stress on students.
It is wise for parents and others who work with students to take time to recognize the stresses students face. If they then provide stress management techniques, they will do much to relieve and encourage their students.
Symptoms of Stress
Type of Symptom         —    Examples
Physical symptoms       —    Fatigue, grinding teeth, headaches, muscle and joint pain
Cognitive symptoms    —    Poor attention or concentration, blaming others, poor problem solving
Behavioural symptoms         —  Changes in activity, loss of appetite, alcohol consumption, withdrawal
Emotional symptoms  —    Feelings of anxiety or guilt, irritability, uncertainty
Stress Management : Tips for Reducing Stress
1. A varied and healthy diet
Eating fresh ingredients and lots of fruit is really important. Juices filled with vitamin C, such as orange or grapefruit juice, are said to be good for your immune system so can help with stress.
2. Exercise
Doing sport at least once a week is the best way to reduce stress. It helps your body produce endorphins, which make you feel good. Even daily walks of 30 minutes can help reduce stress levels but it’s even better to work out intensively.
3. Meditation
It might sound simple, but sitting quietly for 10 minutes a day can really help with stress levels. If you’ve never tried meditation before, it’s worth a go. Good breathing techniques can put you in a more relaxed state as they send oxygen surging through your bloodstream, helping to calm you down and beat the stress.
4. Take breaks regularly
Short breaks between working can help you switch off. But longer breaks are important too. Make time for fun and for yourself even if this means that you have to schedule time away from your work. You’ll hopefully come back to your work feeling fresh.
5. Get a pet
It is said that spending time with animals is good for your health. If you pat a dog for couple of minutes, your body releases hormones that make you feel happy and can decrease the amount of stress in your system.
6. Sleep (and sign off Facebook)
Sleep is always the best medicine and some people find that small 20-minute naps can help increase productivity.
As students we tend to spend too much time on social media sites and answering emails, texts and phone calls. Sociability is fun – but too much of it, and too much computer time, can lead to more stress.
Failing to switch off from work because of your electronic gadgets will only make you even more stressed.
7. Quit smoking
Some people say they smoke to relax, but researchers suggest that nicotine suppresses the hormone serotonin, which fights stress. Another good reason to quit.
8. Try to see the positive side
If you missed a deadline, try to appreciate what you learned from this mistake: now you know how to plan ahead. Things might seem bad, but if you try, there is usually something positive to be learned.
9. Listen to music
Listening to music can help calm you down and put you in a better frame of mind. If you’re feeling stressed, putting on some calming music while you work could really help.
10. Laugh
They say that laughter is the best medicine, and it’s really true. Laughing out loud increases and blood flow which automatically reduces stress.
