Stress is an unavoidable part of student life. Many students struggle with stress.The pressure to succeed in school can be intense for students of all ages.
Stress can hurt a student’s academic performance and well-being. It can cause tension and fatigue, which can interfere with concentration and motivation. It can also lead to problems sleeping, eating, and managing emotions.
What are the sources of stress for students?
Most Common sources of student stress include:
- School
- Homework
- Extracurricular activities
- Social challenges
- Transitions (e.g., graduating, moving out, living independently)
- Pressure to succeed
- Workload
Stress Management Techniques for Students
Studies show that stress management techniques help in reducing the stress level of students and the overall well-being of students.We are discussing some simple techniques: which can be done without any equipment and in a limited space.
Relaxation
It is a simple technique, relaxation means relaxing all stress centers in the body. In this process, all the muscles and joints of the body should be relaxed, which will result in the relaxation of the inside of the body.
In the start, relaxation should be a conscious effort. By practice, it will come naturally. Relaxation aims the complete relaxation both inside and outside
the body.
Meditation
Meditation is proved as the most effective technique for stress management.
Meditation cultivates mindfulness.It can reduce stress, anxiety, and other negative emotions.
Mindfulness means the ability to live the moment with full consciousness. mindfulness meditation increases focus and concentration.
It might be hard to start meditation, hence use guided meditations at first with regular practice, mindfulness strengthens the areas of the brain associated with joy and relaxation.
Deep breathing
We are taking a breath in every moment. But how many of our breaths do we take with our knowledge?
Deep breath means taking breaths with your consciousness.
Deep breathing releases tension and clears the mind, improving both physical and mental wellness.We take shallow breaths while stressed, but by shallow breathing only less oxygen intake takes place and adds further stress to your body.Breathing exercises can help to reduce stress.
Diaphragmatic breathing
The primary function of deep breathing is to breathe deeply from the
abdomen, filling in as much air as possible into the lungs. While taking a deep breath, you inhale more oxygen. The more oxygen you get, the less tense you are. This breathing is called”diaphragmatic breathing”.
It means to breathe by completely using your abdomen, rather than inhaling and exhale from your chest.
Progressive Muscle Relaxation (PMR)
It is an effective technique that involves body movements for reducing stress and
anxiety.PMR is based on alternately tensing and relaxing the muscles.
It was developed by, American physician Edmund Jacobson. Jacobson argued that since muscle tension and anxiety are related.
So we can reduce anxiety by learning how to relax muscular tension.
The physical component of PMRinvolves the tensing and relaxing of muscle groups over the legs, abdomen, chest, arms, and face.
In a sequential pattern, Keep your eyes closed then,little tension is applied purposefully in a given muscle group for 10 seconds and then release it for 20 seconds. And continuing with the next muscle group.
This method individual focuses on the distinction between the feelings ofthe tension and relaxation. With practice, the patient learns to effectively, apply tension and relaxation in a short period.
Stress is a reality, hence we should address it with enough seriousness.We should teach our children how to handle stress. We have only discussed a limited number of Stress Management techniques.They are highly effective in reducing stress in students.
