Managing Back to School Stress: College Students
Written by Chanel Thompson, Advanced Clinical Intern
It’s that time of year again, and returning to school has arrived. The anxiety has crept up on you like Michael Myers in a Halloween movie, and the psychological and physiological discomfort has taken over. Your autonomic nervous system (ANS) has gone into overdrive, and your fight or flight senses ignite. Soon you will be attending classes and facing the horrors of stress.
The demand for professional and economic success has increased. According to the U.S. Department of Education (2015), postsecondary education is needed to fulfill many employers’ requirements. College students, over 60% of those who graduate with bachelor’s degrees, entering the workforce are highly likely to make higher salaries than someone with a high school diploma (Frazier et al., 2019).
However, research demonstrates that from 2007 to 2018, approximately “600,000 college students in the United States” experienced anxiety, depression, and suicidality (Parson et al., 2021, p. 1). In addition, rates have increased as a result of the Covid-19 pandemic. Researchers also suggest that stress impacts academic performance and GPA scores.
How does stress impact the body?
The ANS plays a significant role in the body’s response to stress. The ANS comprises the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). In response to stressful stimuli, the SNS releases stress hormones such as adrenaline and cortisol, causing an adverse reaction in the body that stimulates increased heart rate, glucose levels, breathing rates, and blood flow (American Psychological Association, 2018). The PNS steers the body to homeostasis and regulates the body’s function.
What are some warning signs that you may have been impacted by stress?
Stress can be debilitating, causing the immune system to weaken, chronic illness, and mental illness (e.g., high blood pressure, obesity, muscle tension, sleep disturbances, anxiety, depression, and mortality). Things to look for that may influence stress include but are not limited to changes in behaviors, low energy, diminished enjoyment in activities, impaired relationships, isolation, irritable behaviors, excessive worrying, difficulties concentrating, hopelessness, and other conflicts.
How can you optimize the quality of your mental health?
All hope is not lost. Stress can be managed with several techniques. All you have to do is choose which works best for you, beginning with learning the things that trigger your stress. So, what are some things you can do to manage back-to-school stress?
Create a low-stress zone. Set up your space and add things to make it a relaxing environment. It also helps to declutter your space. Remove things that are not benefiting you or causing you unnecessary stress.
Bask in the essence of natural light. Research suggests sun exposure is a great way to obtain vitamin D and increase serotonin levels, the hormone that regulates mood. Vitamin D is significant in producing healthy brain function, improving the immune system, strengthening bones, and improving other body’s physiological processes.
Set boundaries in your relationships. Setting boundaries can be helpful in relationship building and preserving mental health.
Focus on things you can control.
Self-care. Manage time for yourself (e.g., sleep, read, journal, get a massage, take a warm bath, etc.).
Time management. Prioritize tasks and create a daily or weekly schedule.
Think SMART. Set goals for yourself that are specific, measurable, attainable, realistic, and timely.
Learn to unplug. Take a break from your devices, limit social media usage, and mute your notifications. Time away from your devices means more time for yourself.
Guided imagery mindfulness meditation. Focus on images that promote a positive mood.
Identify your current coping skills and unhealthy behaviors. Then, gradually make changes that would accommodate a healthy lifestyle.
Engage in physical activity or exercise. Physical activity and exercise increase endorphins, promoting a positive mood and healthy brain function.
Promote open communication and ask for help as needed.
Resources
· National Suicide Prevention Lifeline: Call 800-273-TALK (8255) or visit www.suicidepreventionlifeline.org
· Crisis Text Line (text-only service): Text HOME to 741741 to connect with a Crisis Counselor, or visit www.crisistextline.org
· Anxiety and Depression Association of America (ADAA) www.adaa.org
· https://www.nyprojecthope.org/
· https://www.headspace.com
· https://www.calm.com
References
American Psychological Association. (2018). Stress effects on the body. American Psychological Association. Retrieved August 29, 2022, from https://www.apa.org/topics/stress/body#:~:text=The%20autonomic%20nervous%20system%20has,%E2%80%9Cfight%20or%20flight%E2%80%9D%20response.
Frazier, P., Gabriel, A., Merians, A., & Lust, K. (2019). Understanding stress as an impediment to academic performance. Journal of American College Health: J of ACH, 67(6), 562–570. https://doi-org.proxy.library.nyu.edu/10.1080/07448481.2018.1499649
Parsons, D., Gardner, P., Parry, S. et al. Mindfulness-Based Approaches for Managing Stress, Anxiety and Depression for Health Students in Tertiary Education: a Scoping Review. Mindfulness 13, 1–16 (2022). https://doi-org.proxy.library.nyu.edu/10.1007/s12671-021-01740-3
U.S. Department of Education. (2015). Press releases. U.S. Department of Education. Retrieved August 26, 2022, from https://www.ed.gov/news/press-releases/fact-sheetfocusing-higher-education-student-success.
