How to Get Rid of Academic Stress?

 Nowadays, stress has become a part of students' academic life due to the various internal and external expectations placed upon their shoulders. And adolescents are particularly vulnerable to the problems associated with academic stress. It is leading many adolescents to get indulged in various risk behaviours like consumption of alcohol and drugs, less eating, changes in sleeping patterns, physical inactivity, and many more.

Students of secondary and higher education face a wide range of stress-related to academic demands. Previous researches indicate that academic-related stress can decrease motivation, reduce academic achievement, increase the risk of school dropout, and increase suicidal thoughts.

Various studies across the globe have emphasized that students who are undertaking professional courses, such as medical, dental, engineering, and pharma studies, are subjected to higher stress. 

Academic stress may cause many mental and physical side effects if it is unnoticed. It may further cause psychological effects like depression, anxiety, anger, restlessness, irritability, unfocused, overwhelming, etc.

Most of the students had to deal with the assignments, weekly tests, external exams, records, practicals, projects, etc. as a part of the college academic calendar which makes them feel as if flowing in a stressful river. A reasonable amount of stress is healthy to prompt us and helps us achieve our goals, whereas too much stress is unhealthy for students.

What proved to be stressful was the expectations parents had for their children, which in turn grew into more considerable burdens that these children could not carry anymore. According to the statistics published by the National Crime Records Bureau, there is one student every hour that commits suicide(Saha,2017). The bureau registered 1.8% of students who committed suicide due to failing in examinations and an 80% rise in suicide rates during a one-year time frame. Most of the students are from the 15-29 group.  

Some Physiological and Psychological Changes due to Stress
  • Headaches - Stress can trigger tension headaches.
  • Increased depression - Chronic stress can lead to depression.
  • Heartburn - Stress increases stomach acid secretions which can lead to heartburns. 
  •  Insomnia - Stress makes it hard to fall asleep.
  • Weakened immune system - Long-term stress weakens the defensive mechanism of the immune system. 
  • High blood pressure - Stress hormones may constrict your blood vessels which may lead to hypertension.
  • High blood sugar - Stress can cause your liver to release more glucose into the blood-stream.
  • Fertility problems - Stress will interfere with the reproductive system (both male and female). 
  • Erectile dysfunction - Stress may lead to erectile dysfunction (in males).
  • Missed periods - As the hormonal balance is disturbed with stress, it can alter the menstrual cycle (in females).  

Things You Can Try To Manage Academic Stress

The list below will not only help you to get relieved from academic stress, but it is helpful to reduce you from any stress. 

Have a To-Do List 

Try to make a to-do list, outline a set of tasks that you have to complete. Once you have visualized what you have to do, you won't get daunted by your assignments.

Try to Eat Healthily

While you may be tempted for a slice of pizza, but by having the right foods, your body will boost the energy and thereby give you the stamina. Foods with high sugar and fat content will make you sluggish and unmotivated to complete your tasks. Focus on fruits, veggies, and other healthy foods.

Take part in Exercises

Doctors say that everyone needs at least a half-hour of exercise per day. Exercise helps you with restful sleep, but also exercise boosts endorphins, which in turn make you happier and less anxious.

Get Closer to Dear Ones 

You need a day of fun to recharge from a week of school. Spend time on Fridays or Saturdays with friends or family. Do not focus on anything related to work or school during these times.

Ask for Help

When you find yourself stressing over an impossible problem, talk to a friend or teacher. Then move on to other tasks. Don't spend hours focusing on that problem. Wasting time will slow you down, and you will get drained due to the loss of energy for a single issue.

Try to Meditate 

As said: Meditation is a powerful medicine to relieve stress

Most of the scientific studies say that mindfulness meditation gives the ability to cope with stress. 

It also helps to improve your concentration and promotes peacefulness so that you can have a positive attitude towards the exams.

One can meditate by sitting or lying comfortably, closing eyes, making no effort to control breath, and just focusing your attention on the breath pattern and how your body responds.

"Meditation is like a gym in which you develop the powerful mental muscles of calm and insight." – Ajahn Brahm.


Have a Good Night's Sleep

Both stress and lack of sleep may lead to significant health issues. So, adequate sleep helps you to tackle the stress easily. Aim to get at least 8 hours of sleep at night and take power naps when you need them, which helps to make you calm, regulate your mood, and improves your performance. 

Listen to Music

Music is useful for relaxation and stress management. Research confirms these personal experiences with music. Soothing music can make you feel more optimistic and positive about life. Music has incredible mental health benefits. It's a powerful tool used to evoke motivation and focus.

Have a Habit of Positive Thinking 

A habit of Positive thinking can bring you better thinking and better relationships and better grades too. Have a positive self conversation latest once a day to relax from the stress. 

"The greatest weapon against stress is our ability to choose one thought over another" -William James. 

Drink a Lot of Water 

Yes, drink a lot of water. You might think about how stress is relieved by having water. The water helps to keep your brain healthy, and it makes your body hydrated, which in turn helps you to get rid of stress.

Simple psychological interventions can reduce stress and improve academic performance. My suggestion to the younger self "just enjoy what you are doing, don't be so hectic about things, if you are not good at studies don't think that you are not good at anything, just give time life's a slowly evolving journey, you fail to learn things and to get evolved into a new person."