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Managing Stress as a College Student

Good Stress, Bad Stress
Take a look at your napping cat (or dog).  That’s the picture of a stress-free life and it’s probably not the life you aspire to.  Stress is the engine behind your ambition; it’s what got you where you are today.  Most of us perform at our best when we have a moderate amount of stress; it’s only when there’s too much stress that our bodies and minds begin to suffer. 

Turning the Heat Up or Down
Your goal in managing your stress is to use stress to your benefit.  That means monitoring your stress level and then either turning it up a notch or turning it down. If you’re slacking off at the start of the semester, increase your stress level by reminding yourself of the huge quantity of material you have to learn.  Later on, pull back on your stress by using some of the strategies listed below.

Symptoms of Excessive Stress

  • Physical symptoms can include:  headache, stomachache, insomnia, muscle tension, a loss     or increase of appetite, irregular heart beats, etc. 
  • Emotional/mental symptoms can include:  feeling overwhelmed or defeated, being irritable, crying often, having poor concentration and memory, etc. 
  • Some people seek an escape valve for excessive stress by turning to alcohol or drugs (or other harmful behavior).

Strategies for Reducing Excessive Stress

Identify & Eliminate Some of the Stressors

  • You can’t eliminate the biggest stressors in your life (the next exams coming up), but eliminating some of the smaller stressors can make is much easier to deal with the big issues.  Think hard about what the little stressors might be and try to eliminate some of them.
  • For example, if your commute is adding to your stress, move closer to campus next semester.  If a friend is calling too often, screen his/her calls.  If your pet is making you feel guilty because you’re neglecting him/her, ask a family member to “adopt” the pet for the semester.
  • If you’re feeling guilty because you’re not fulfilling your obligations to family, friends, or organizations, discuss this with the people involved.  You might want to tell friends or organizations that you will be back in touch with them during semester break. 

Talk to Yourself

  • Put things in perspective by bringing things down to size and reminding yourself of the reality of your situation.  For example, you might tell yourself, “I just have an exam coming up; there are people who were diagnosed with lung cancer today and I’m not one of them.”
  • If you received a low grade on an exam, tell yourself that most students graduate from UIC with a low grade or two.
  • If you feel like you have way too much to learn and not enough time, tell yourself that everyone is in the same boat and you can’t learn everything.
  • Be a friend to yourself.  Stop saying all those mean things you say to yourself but would never say to a friend.

Laugh!

  • Both laughing and crying can do wonders for taking the edge off your tension.  Some people like to watch a good tear-jerker movie to de-stress; others prefer a comedy.
  • Surround yourself with funny people and try to laugh about your situation from time to time.
  • Laughing with your fellow sufferers (students in your class) can feel especially good.

Use Relaxation Techniques

  • A few minutes of slow, counted breathing can really make a difference.  Inhale deeply to the count of 7 and then exhale to the count of 7.  (This sounds simple, but it works really well.)
  • Relaxing music and recordings of guided relaxation can be great.  (You can buy these at most bookstores.)  If you have trouble sleeping, listen to one of these recordings at bedtime.
  • A massage can be a great way to relax your muscles.

Take Care of Your Body

  •   Taking care of your body is not self-indulgent; it’s absolutely essential when you have a lot of stress.  Your body is more vulnerable to illness when you’re stressed.  So, when you’re tempted to short-change yourself on sleep, remind yourself that if you come down with the flu because you’re sleep-deprived, you could miss several days of studying.  It’s simply not worth it to stay up too late.
  •   Take the time to exercise regularly.  This relieves stress and also builds reserves of energy.
  • Eat nutritious meals.
  •   Get enough sleep.  Research indicates that your ability to concentrate, remember, and deal with stress are all compromised when you do not get enough sleep.  Also, it doesn’t make any sense to stay up late studying when your concentration and productivity are at their lowest.  (This does not hold true for those students who are truly nocturnal.)
  •   Avoid nicotine, excessive caffeine, and other stimulants.
  •   Make an appointment at UIC’s Wellness Center (413-2120) to discuss stress.

Have fun! 
Make sure you take time to have a little fun each week.  This doesn’t mean you should take a whole weekend off, but it does mean that having some fun is important in helping you deal with stress.

Friends & Family to the Rescue

  •   It can feel good to commiserate with your classmates!  Knowing you aren’t the only one who     is stressed out or who did poorly on an exam can really help.
  •   Talk to someone who thinks you’re smart and will make a great dentist, teacher, accountant,     etc.  A little unconditional support can help when you’re feeling overwhelmed.

First Aid for Crunch Time

  •   Write up a list of everything you have to do within the next week or two.  Next to each item, write an estimate of how long it will take to complete that task.  (For example, you might write: 3 hrs to review 2 bio chem lectures.)  Now, add up the total number of hours you have on your list and compare this number to the number of hours you have available to study during the upcoming week (s).  Usually, you will find that you do in fact have enough time for everything.  (We’re not talking about doing everything perfectly.)  If your tally reveals that you don’t have enough time, you will have to make some hard choices and cut back on some of the items you listed.
  •   While studying one topic, do not allow your mind to swirl with thoughts about all the other things you have to do.  Remind yourself that you wrote everything on your list and you will get to each item in turn.  Keep telling yourself, “One thing at a time.  Right now I’m doing this.”

Reclaim Your Confidence

  • It’s not uncommon for students who once felt smart and capable to begin to question their abilities when they are taking difficult courses.  The ugly truth is that nearly all your classmates have felt stupid from time to time.
  • Don’t give your performance on a test the power to define you.  An exam won’t tell you whether you’re brilliant or stupid.  Your performance mostly depends on your prior education, your preparation for the exam, and your test-taking strategies.
  • Remind yourself that UIC’s Admissions office is not staffed by dim-witted people who admitted you out of the kindness of their hearts.  They’re smart people and they admitted you because they know you have the ability to succeed.
  • Remind yourself of a time in the past when you handled twice as much work as you thought you could handle.  You can do it again!

Chronic Stress or Stress Overload
If your stress never lets up or begins to feel truly overwhelming, seek professional help.  Call the UIC Counseling Center at 996-3490 to see about setting up an appointment.

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