How to navigate stress in school

As I mentioned in my last post, this semester has been particularly stressful for me. At first, it was pretty overwhelming, mostly because I was so unexpectedly busy. But once I became aware of my stress, I developed a solid plan to attack it and help me get back on track. So without further ado, here are my top 4 tips to effectively handle your stress.

1. Prioritize and organize

One of the most influential changes I made this semester is taking full advantage of my Google Calendar. I put everything on there: classes, meetings, work, interviews, writing time, even football games. Being able to see these events by swiping once on my phone makes my schedule so readily available that it’s almost impossible to miss something or be late. It also reduces my stress in that I always know where I need to be and when I need to be there. With that under control, it’s dually decreased my stress surrounding homework, whether that’s for school, work, or interview preparations. To organize those assignments, I wrote down their due dates in an agenda book and created a to-do list in my Google Drive, so I can see what I need to do on both my computer and on a physical calendar. In short, taking full advantage of my Google Calendar, building a to-do list, and utilizing an agenda book has drastically reduced my stress because I know I won’t forget what I need to do.

2. Exercise

Another key to decreasing your stress is consistent exercise. It lowers the levels of stress hormones like adrenaline and cortisol, while stimulating the production of endorphins. Ever heard of “runner’s high?” As the body’s natural mood boosters, painkillers, and relaxers, endorphins are responsible for that. However, you can get this “runner’s high” from both aerobic (running/walking) and anaerobic (weight lifting) exercise. For me, running is by far my favorite release. I’ll get to this in my next point too, but throwing in my headphones with my favorite music playing and jogging alongside the Mississippi River is the best way for me to relieve stress. And even when it’s ice-cold in Minnesota, I always try to run outside. Why? This Business Insider article highlights two different studies that found people who spent an extended period of time in nature had lower heart rates and cortisol levels than those who were in a city during that time. So if you’re stressed, get up, get active, and get outside!

Here's a picture I took on a run this summer:

3. Find a release besides exercise

I can’t stress enough (pun intended) how important it is to find a release besides exercise to reduce your stress. This can be literally anything in the world that positively affects your mood: writing, singing, listening to music, getting dinner with a family member, or simply talking to your friends. For example, this study found that listening to music prior to a potential stressor had an extremely positive effect on the autonomous nervous system, which involuntarily regulates a host of bodily functions. In other words, listening to music before a possible stressor enables the body to respond to and recover from the stressor much quicker. Spending time with friends and family also reduces stress and improves one’s mood. Both hugging a friend or family member and talking to your mother or close friend reduce cortisol levels and release oxytocin, a feel-good hormone. Forgiving someone, smiling, and committing acts of kindness also lower stress and heart rate. So the next time you’re feeling stressed, throw on your favorite music, call your mom, or do something else you enjoy. You’ll feel much better after.

4. Get a good night’s sleep

My final tip to reducing your stress is to get quality sleep every night, which isn’t always easy with the hectic schedule of school. And it doesn’t end there: 43% of adults report that stress causes them to lie awake at night, and 40% of adults that get less than 8 hours of sleep per night indicated that their stress has increased in the past year. This makes sense, as sleep deprivation raises your cortisol levels. On the other hand, quality sleep calms and restores the body, sharpens concentration, regulates your mood, and improves judgement and decision-making. If you’re having trouble making time for sufficient sleep, better planning with your Google Calendar or agenda book can help you stay on top of your commitments and organize your time more effectively to get the sleep you need. I’ve been able to sleep more over the past few weeks thanks to my improved organization, and I’ve definitely noticed that I’m less stressed, think more clearly, and make better decisions. In general, I just feel more aware. Getting at least 7 hours of sleep per night is essential to reducing your stress.

There you have it: my 4 best ways to lower your stress. Planning, exercise, finding a release, and getting quality sleep will help you decrease your stress no matter where you are in life. But as a college student, they have made a major difference for me this semester.