Due to stress, students do not fully recognize and remember information, hesitate to attend classes, prepare for exams ineffectively, and reduce overall academic performance. If a student neglects a healthy lifestyle, drinks a lot of coffee or caffeinated drinks, or does not get enough rest, the situation gets worse and is reflected in the physiological level.
The load on the heart increases, blood pressure rises, and the autonomic nervous system is interrupted. Prolonged stress impairs nutritional homeostasis, destroys blood vessels over time, weakens immunity, and increases the risk of illness.
In addition, it can emphasize a decrease in self-esteem, a decrease in mood and well-being. This can lead to the development of bad habits and addictions such as tobacco, alcohol, drugs, and drugs. This is a way for people to try to deal with difficult situations. Some scientific studies have also shown that even after the stressor disappears, it takes a long time for the body and mind to recover and return to normal. For this reason, neither development nor increased stress should be tolerated.
How to Deal with Stress at School
The degree of stress tolerance of students is of paramount importance in both the educational process and the lives of those who enter the adult world. Of course, it is virtually impossible to influence learning conditions, so it is much more effective to look for ways to normalize your mental state rather than “fight the system.” Behavioral changes are one of the most effective ways to deal with stress at school. Learn how to modify and change your attitude towards what’s happening, get rid of worries about what’s unaffected, and get out of the negative. And for this, psychologists recommend several techniques:
- Write a diary. Writing experiences, thoughts, and feelings on paper have long proved to be very useful. This allows you to get rid of negativeness and free your mind. It is also helpful to analyze the records to understand the cause of the complaint and find a way to resolve the issue.
- Sports. Exercising makes you feel much better both mentally and physically. Activities such as exercise, exercise, and jogging are opportunities to release excess energy, calm down, distract, and think about something. Of course, exercise also improves your health.
- Emotional release. Stress often causes negative emotions, which, as mentioned above, should be thrown away. If for some reason you can’t exercise, you can hit the Ottoman Empire, break the plate, yell at the pillow and break something that doesn’t hurt. In a calm state, one no longer tends to be stressed, and such techniques are a great way to achieve calm.
- Changes inactivity. If a holiday is assigned, it must necessarily be spent differently than on weekdays. It’s best to change your environment and workplace dramatically. You can camp and sleep in your tent, go skiing, or barbecue at your friend’s country house. The more “abnormal” days in life, the better for the body and mind.
There are many other ways to deal with stress at school, and there is no objective difference from how to deal with stress at work or in daily life. However, there are special situations that require a more specific approach. One of those situations is the next exam.
If you feel any stress the night before the exam, you will not be able to concentrate on your preparation. The best way to avoid this is to eliminate stressors early or try to adapt to them. In addition, you should not miss a lecture and study this program or the materials of that program in time and do all the work requested by the teacher. This may not help, but people who are stressed even when they are ready for the exam are very emotional.
These students may be advised to use mild sedatives. But firstly, there should be no contraindications. Secondly, the medical examination is essential, and only specialists can choose the right medicine. However, no medication is required.
Don’t neglect the right routine. Go to bed and wake up at the same time, sleep at least 8 hours a day, take breaks during the day, and do more outdoors to stay productive and efficient, reduce anxiety, and better absorb information.
We recommend reducing the consumption of coffee, tea, sodas, and energy drinks. Drink more water and natural juices, eat healthy, fruits and vegetables, berries, fish, grains (you can read the article “Foods That Help Your Brain”), Chocolate (for a short time, but in your brain Improve activity) time you need to eat time). Adhering to the proposed recommendations is an opportunity to strengthen the mind, normalize the mental and emotional state, and maintain the shape of the whole body. But perhaps the best option is not to take immediate action to neutralize the effects of stress but to prevent and prevent it in daily life.
How to Prevent Stress at School
Avoiding stressful situations is easy in the long run. You don’t have to wait for the first signs of stress. On the contrary, you have to do this to prevent them from feeling, and it can be done if you follow some simple recommendations:
- Monitor your self-esteem and keep it at the right level. You need to improve your self-esteem as needed. Low self-esteem is a major cause of stress and problems with school performance.
- Maintain a level of knowledge. Attend lectures regularly, read the accompanying literature, and do not rush to work to study. It also helps prevent excessive exercise and excessive use.
- Train your memory. The better your memory, the faster and better you can memorize yourself, and this is one of the most important skills in learning. There is a special memory development technique that is very easy to use.
- Develop a good sense of humor. Laughter is also a great way to prevent stress, as it not only prolongs lifespan but also promotes the production of hormones of anti-stress and well-being that have a positive effect on the mind.
- Actively relax. As you already know, this type of rest helps relieve the emotional and physical tensions that lead to stress. You need to play sports, play active games, go for a walk, or do more exercise.
- Take a shower. The morning change shower is perfect. It tones the body, strengthens the immune system, normalizes blood circulation, boosts vitality, and boosts vitality.
- Relax. The benefits of relaxation have been proven by scientists. When properly mastered, this practice contributes to a stable mental and emotional state over the long term and helps to calm down whenever needed.
- The effect of this exercise to meditate is similar to the effect of relaxation. But beyond that, meditation allows one to calm the flow of thought, gain a deeper understanding of the reason for what is happening, and better understand oneself.
- Please give me a massage. If possible, it is worth signing up for a massage. It completely relaxes and normalizes both body and mind. However, most people can arrange a massage at home. Ask someone in your family.
- Practice aromatherapy. Psychologists are advised to turn on the aroma lamps with essential oils made from soothing herbs so that they can forget their worries for a while and stay alone. It also makes sense to add aromatic oils to the water when bathing.
- Spend culturally free time. One of the best ways to distract and broaden your horizons is to visit exhibitions, museums, and theatres. In addition, such entertainment helps to gain aesthetic pleasure.
- Drink vitamins. The body must always be supplied with nutrients, minerals, and vitamins. Unfortunately, there isn’t enough food to do this, so you need to include vitamin complexes and supplements in your daily diet.
In addition to these recommendations, it can be a rule to practice all kinds of breathing techniques and psychological techniques. Regular use is a powerful weapon against stress in your research. However, it is a useful tool to prevent stress in work and daily life even after graduation.
Stress is a very common problem, and everyone faces it. This fact should be taken for granted, and you will not be able to escape stress. However, don’t panic and despair, as even the toughest training plans can avoid the devastating effects of stress.
Maintain a healthy body and lifestyle, reduce the number of bad habits, avoid developing new habits, pay attention to your diet, and get some sleep. The answers to the most difficult and serious questions are often on the surface.
Simple rules of daily life are the main weapon against stress at school, at work, and elsewhere. Don’t underestimate your life; write down everything we say, and stress won’t throw you out of the saddle. We wish you good luck and, of course, good grades!