Let’s face it, school is stressful. While we all envision the end-game of getting that degree and working in our prospective careers of choice, we have to reach some key milestones before we can get there. Being away from home, making new friends and digging into a brand new academic year without the support of family, friends and pets may make this time in our lives even harder. If this sounds like you, then read on for some ways to manage your academic stress as a student and even thrive in this exciting time of your life.
Causes of Student Stress
First thing to mention here: not all stress is bad. In fact, moderate levels of stress can actually be beneficial. Without any stress at all, we might lack the motivation to pursue our goals, such as attending school, preparing for exams, or even getting started with our daily routine. This positive form of stress is called eustress.
This type of stress is often linked to positive experiences that, although demanding, bring a sense of accomplishment and fulfillment. It’s the kind of stress that comes with pursuing meaningful goals, where the challenge is outweighed by the reward. As the saying goes, “if it were easy, everyone would do it,” but it’s the effort that makes the outcome worthwhile.
But when stress exceeds manageable levels, it can wreak havoc on our daily routines, sleep, and productivity. If left unchecked, chronic stress triggers a surge in cortisol, potentially leading to severe health complications, including weight gain, diabetes, and hypertension. It’s essential to address stress before it takes a lasting toll on our physical and mental health.
In simple terms, cortisol is the primary hormone that helps your body respond to stress. It plays a crucial role in regulating glucose metabolism and activating stress response mechanisms. Cortisol is produced and released by the adrenal glands, small endocrine glands located on top of each kidney. For more on how cortisol is produced see our Adrenal Gland Picmonic.
As a student, you’re likely no stranger to stress from various factors, including:
- Academic pressures (course loads, expectations, fear of failure)
- Social/emotional issues (peer relationships, self-esteem, family problems)
- Environmental/financial concerns (financial struggles, housing, campus safety)
- Personal/health issues (sleep deprivation, mental health, chronic illness)
- Transitions/change (adjusting to new environments, changing goals)
- Technology/digital distractions (social media, online learning platforms)
With demanding courses, daunting assignments, and pressure from parents, teachers, and yourself, it’s easy to feel overwhelmed. Cortisol, the stress-regulating hormone, kicks in to help you cope. However, prolonged exposure to such stressors can lead to chronically elevated cortisol levels.
The Importance of Stress Management for Students
If you are in a grueling program, such as nursing or medicine, then you know that school is hard even in the best of circumstances. Chronic stress can significantly impair your ability to concentrate and learn, ultimately hindering academic success. Below are reasons why managing your overall stress levels is important to your mental health, long-term success and academic performance.
- Academic benefits (improved focus, creativity, time management, motivation)
- Emotional & mental well-being (reduced anxiety, depression, improved self-esteem, sleep quality)
- Social & interpersonal advantages (stronger relationships, effective communication, empathy)
- Long-term consequences (reduced burnout, increased academic achievement, career success)
- Prioritizing stress management (practice mindfulness, exercise, set realistic goals, seek support)
By embracing effective stress management strategies, you can unlock your full potential and achieve academic success which will lead to a lifelong love of learning, wellbeing and resilience.
Tips on how to deal with academic stress
There are many ways that you can create less stress in your school day.
Make a to-do list
To maximize productivity, adopt a proactive approach by creating a to-do list the evening before. Take a few minutes to create a prioritized list of tasks and assignments, schedule meetings and appointments and outline specific goals and objectives. This intentional planning helps to clarify focus and direction. It also reduces morning chaos and decision fatigue as well as boosts motivation and sense of control.
Evening prep for a stress-free tomorrow
Prepare for a seamless morning by laying out clean, ironed attire, making your lunch and planning your commute the night before. Even if tomorrow’s outfit is just scrubs or a student uniform, make sure they are clean and wrinkle free. A pre-planned lunch and commute strategy helps minimize morning decision-making stress. Taking these 10 or 15 minutes the night before to set up your tomorrow can significantly reduce your stress levels and create a more positive mental health frame of mind.
Refocus and recharge
To stay focused, remind yourself to take a step back and recharge. While socializing with peers on assignments and rotations is essential, it’s equally important to prioritize solo time for mental clarity. Escape to a quiet spot, breathe deeply, and refocus – just 5-10 minutes can make a significant difference to the rest of your day.
Don’t go it alone – tap into academic support
Attend office hours that your instructor has allocated and seek out other classmates who seem to have things figured out. Form study groups or discussions so that you feel less alone. Communicating your concerns and struggles with instructors or other classmates can do wonders to decrease some of the stressful narrative that may be bouncing around in your head. If you are struggling, chances are other people too, and you may get some tips or tricks provided to you from others that you may not have thought about. Also, be sure to use academic resources recommended to you by your instructor. They are there for a reason!
Move your body
Ever hear the phrase, “sitting is the new smoking”? Well, it’s kind of true. We are not built to sit all day long, and as students this is predominantly what we are often tasked to do. Lecture halls, studying and project work all usually involve a great deal of being sedentary which is so bad for you! When we are sitting for long periods of time, we are usually not burning a ton of calories and likely as students we are also snacking as a way to “treat ourselves”, stay motivated and reduce boredom. This lifestyle pattern causes calories to accumulate as fat, compromising overall fitness.
To counteract this, set a timer for 30 or 40 minutes. Each time the timer goes off, stand up and stretch. Go outside for a few minutes if possible to get some fresh air. Even these small movements throughout the day will help to offset the long hours of continual sitting that may be harmful to your body. If possible, use a standing desk or sit on a medicine ball. Anything you can do to incorporate some movement throughout your day will greatly counteract being sedentary for too long. And don’t assume a morning gym session excuses you from moving throughout the day – incorporate small activities for optimal benefits.
Don’t skimp on sleep
You’ve probably heard this one before, but it’s worth repeating. Sleep is often overlooked because of the drive to accomplish more and pull all nighters to get more done. While staying up all night to study or complete a project may seem as though it is saving you time, it actually puts you at a disadvantage. Your brain needs time to process all that you are learning and taking in during the day. Without proper rest your brain cannot retain and catalog those new memories. Studies show that students who pull all-nighters and deprive themselves of sleep in the effort to “get more done” don’t perform any better the next day. Insufficient sleep hinders memory consolidation and impairs cognitive function, leading to brain fog and slowed reaction times.
Break tasks into smaller steps
Feeling stuck with all that you have to do? Try James Clear’s 2-Minute Rule. Start new habits with a 2-minute version that makes it ridiculously easy to begin. This helps to build momentum, confidence, and productivity. The idea is to do what you can easily fit in just two minutes. By doing just the easiest possible version of the goal, you are getting yourself activated and you are making it easy to start. For example, instead of studying for class and reviewing the lecture, change it to “just open my notes”. Going to the gym for an hour can be changed to “putting on my gym shoes”. Or instead of cooking dinner after a long day of classes, switch it to “finding an easy and delicious meal online”. Make it easy to start whatever you have to do, this way you are more likely to keep going. When you just resigned yourself to doing the easy part with no pressure or expectations, you may surprise yourself as your momentum activates. And when this happens, you naturally feel more confident towards taking action and getting things done.
Looking for more ways to manage school stress? Get inspired by these tried-and-true tips and techniques from nursing students who’ve been in your shoes. Plus, find extra motivation to maintain a positive outlook during school’s most challenging moments.
How Picmonic can help reduce academic stress
Picmonic reduces academic stress by providing interactive learning tools, spaced repetition, and visual narratives. Efficient study plans, progress tracking, and practice quizzes boost confidence and comprehension. By streamlining study sessions and reinforcing key concepts, Picmonic helps students master challenging subjects, manage study time, and achieve academic success with less stress and by making complex topics easier to learn.
Key Benefits:
- Improved comprehension and retention
- Increased efficiency and reduced study time
- Boosted confidence and motivation
- Enhanced test-taking skills
- Decreased academic stress and anxiety
Features:
- Engaging visuals and narratives
- Interactive quizzes and spaced repetition
- Study plans and schedules
- Flashcards, audio summaries, and video lessons
- Progress tracking and analytics
If you are ready to put some of these study tips and tricks into practice and save time studying and boost your test scores, then check out Picmonic plans for nursing students. Here you will learn nursing with 1,200+ essential nursing school concepts in 2-3 minute mnemonic videos and have fun while you do it!
About the Author
Pamela Schutz, RPN, Medical-Nursing Scholar is a registered psychiatric nurse with over 23 years of experience specializing in trauma informed care, substance use and harm reduction strategies. Pamela effectively conveys messages with a passion for simplifying complex ideas with a rare mix of clinical, educational and business proficiency. She enjoys helping educators to provide an exceptional educational experience for students while making the captivating world of medicine less mysterious.
