Student life can be one of the most delightful times in your life. Many decades later when you look back at those years, you would remember the carefree, fun, exciting times with a tinge of nostalgia. However, for many students who are currently undergoing their academic programs, it can be a period of high stress, low self-esteem, acute competitiveness or a relentless pursuit of goals.
For older students in school, college or vocational programs, this is also a time of transition from adolescence to adulthood. This time span coincides with changes in hormonal activity, emotional highs and lows and deep personal and societal conflicts for many students.
As a consequence, it can also be a time when students across the world tend to experiment with different ideologies and lifestyles. With energy levels rising and falling like a rollercoaster, the student may experience confusion, exhilaration, depression and a host of emotions, often in the space of a single day!
With these factors in mind, it is crucial that students learn early on to take care of themselves so that they can make the journey into adulthood in a calm manner. This helps them to make the best of their opportunities and talents, and achieve their goals in the right way.
The concept of self care and conscious relaxation can be learned so that the student copes with the stresses and problems of student life. This means that they are well prepared for emotional ups and downs, without losing their essential balance or getting overwhelmed by events in their personal or academic life. They may have financial issues, debts to pay and difficulties in maintaining a good lifestyle.
In particular, students have to focus on completing their academic programs successfully.
Study Time Stress
A certain amount of stress is important and beneficial in all walks of life, and students are no exception. Known as “good stress” it keeps you focused and alert, and ensures that you complete your tasks within the allotted time.
During stress, the sympathetic nervous system goes into fight or flight mode. Hormones such as adrenaline and cortisol are released, your blood pressure, breathing and heart rate increase, your muscles tense up and the digestive and excretory systems slow down. Long term stress can cause lifestyle diseases such as diabetes, hypertension or stomach ulcers. You could develop emotional problems, sleep disturbances and dependence on harmful substances. When stress levels come down, the parasympathetic nervous system kicks in and the body goes into rest and digest mode. This is essential to regulate all the systems that were under stress, and to regain stability and equilibrium.
For students, studying can be stressful for several reasons. Lack of sleep, improper nutrition, hectic schedules, inadequate support from peers or adults, bullying, social conflicts, poor organization skills and over dependence on digital devices are some of the main reasons for student stress.
Self care helps students to achieve their academic and life goals. Stress hormones interfere with cognition, focus and memory. Lack of sleep keeps you on edge physically and emotionally. Not eating properly keeps your energy levels low, leading to tiredness and irritability. Rest and digest self care, such as getting enough sleep and taking time to relax after meals, helps your body recharge and supports better digestion and mood.
Relaxation and Self Care for Students
Maintain a Clean and Tidy Environment: You don’t need an uber luxurious pad to live and study in, but you do need a clean, hygienic and well organized space. Spend at least ten minutes in the day tidying up your room, doing your laundry, emptying the trash and organizing your desk.
Nutrition and Hydration: It’s tempting to grab a bagel and coffee, or binge at unearthly hours on hi-cal foods, sweet treats, and processed drinks. While occasional indulgence is great, be conscious of what you consume. Opt for fresh foods, a balanced diet eaten at the right time, enough fresh water and freshly-prepared simple food as much as possible.
Exercise: No matter how packed your schedule, it’s vital that you get at least an hour or two of exercise in the day. Choose something that is easy, doesn’t need special equipment, and can be done regardless of location. Find a yoga class where you can meditate and practice breathing exercises too. This lays the foundation for lifetime habits to form.
Pace Yourself: Plan your study times meticulously. Map your tasks, and time yourself so that you can complete them without stress. You can use a Pomodoro timer, break the task up into segments, take mini-breaks between each and ensure that you finish your work without getting bogged down. Planning allows you to look at a task more objectively and realistically so that you don’t get overwhelmed.
Sleep: For students, sleep is the magic mantra to success. Everyone’s sleep needs are different, but there’s no doubt that you need good quality and quantity of sleep. Develop a bedtime routine, and ensure that you try to stick to it as much as possible. Some sources may opine that you can make up for lost sleep at a later stage, but studies show that sleep debt is something that never gets resolved if you allow it to spiral out of control.
Social connections: Never isolate yourself continuously while studying. Take small breaks to connect with family and friends so that you can relax and allow your brain and body to refresh.
Positive Vibes: Take up journaling, practice kindness and gratitude, expand your horizons with travel during the holidays, read, listen to music, learn new skills whenever you get the time and avoid risky behaviors. Stay aware and conscious as much as possible at all times so that you don’t get into stressful situations.
