Part 2 in our 6-part series on “How to Manage Stress as a College Student”
Read (Part 1 here) (Part 3 here) (Part 4 here) (Part 5 here) (Part 6 here)
Feeling Stressed?
Are you a university student feeling like you’re drowning in a sea of coursework, exams, and extracurricular activities? Do you find yourself constantly battling stress and struggling to maintain a healthy lifestyle? If so, you’re not alone. Many university students face the daunting challenge of balancing academic responsibilities with self-care.
But fear not, there is a light at the end of the tunnel! There are simple and effective strategies that can help you reduce stress and improve your overall well-being. By focusing on three key areas – sleeping like a baby, eating like a nutritionist, and exercising like an athlete – you can take control of your stress levels and feel more energized, focused, and balanced.
Here, we dive deep into the benefits of these three strategies and provide practical tips for seamlessly integrating them into your daily routine. So sit back, relax, and get ready to learn how to reduce stress and improve your well-being as a university student. Let’s embark on this journey towards a healthier and happier you!
Sleep
Getting enough sleep is crucial for university students, as it can help improve memory, concentration, and overall academic performance. However, with busy schedules and demanding coursework, it can be challenging to find time for exercise, which is known to improve sleep quality. Fortunately, there are other strategies that you can use to get enough sleep without exercising. Here are three strategies that can help you get enough sleep, along with why they are important, the benefits to your sleep, and how to start implementing them with actionable behaviors:
1. Do not eat too late
Eating late at night can have negative effects on your body and brain. It can interfere with weight maintenance, increase blood sugar and cholesterol levels, reduce fat burning, and worsen glucose tolerance. It can also increase the risk of cardiovascular disease, diabetes, and other metabolic disorders. Eating late can also affect your circadian system, which can lower your ability to learn, concentrate, and memorize. To implement this strategy, adopt a regular bedtime and try to have dinner at least 2-3 hours before bedtime. This will give your body time to digest the food and prepare for sleep.
2. Avoid caffeine
Caffeine is a stimulant that can interfere with sleep by increasing alertness and reducing the ability to fall asleep. Consuming caffeine in the afternoon or evening can make it harder to fall asleep at night and reduce the quality of your sleep. To implement this strategy, try to avoid caffeine-containing beverages such as coffee, energy drinks, and soda in the afternoon and evening. Instead, opt for caffeine-free alternatives such as herbal tea or water.
3. Get natural light
Exposure to natural light during the day can help keep your body in sync with its natural sleep rhythms. Natural light exposure helps regulate the production of melatonin, a hormone that helps regulate sleep. When you’re exposed to natural light during the day, your body produces more melatonin at night, which helps you fall asleep faster and stay asleep longer. To implement this strategy, try to spend time outside during the day, or sit near a window if you’re indoors. Even a short walk outside during a break between classes can help improve your sleep.
Healthy Eating
Eating well is crucial for university students, as it can help improve academic performance, overall well-being, and long-term health. However, with busy schedules and demanding coursework, it can be challenging to find the time and energy to eat healthily. Fortunately, there are strategies that you can use to eat well without spending too much time or effort. Here are four strategies that can help you eat well, along with why they are important, the benefits to your health, and how to start implementing them with actionable behaviors:
1. Nutrition
Eating a balanced diet that includes a variety of nutritious foods can provide stable energy, strong bones and teeth, improved mental health, and a healthy body weight. Eating a healthy breakfast can also boost concentration, test scores, memory, and vitamin and mineral intake. To implement this strategy, try to eat a balanced diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats. Aim for at least five servings of fruits and vegetables per day, and choose whole grains such as brown rice or whole wheat bread instead of refined grains.
2. Avoid liquid calories
Liquid calories such as lattes, sodas, sweetened iced teas, fruit juices, and alcohol can contribute to unhealthy eating. These beverages often contain added sugars and provide little to no nutritional value. To implement this strategy, try to drink water or other low-calorie beverages instead. You can also try drinking unsweetened tea or coffee or adding a slice of lemon or lime to your water for flavor.
3. Use portion control
Eating large portions can contribute to decreased alertness and academic performance. To implement this strategy, try to use smaller plates or bowls, eat slowly and mindfully, and stop eating when you feel full. You can also try using your hand as a guide for portion sizes: a fist-sized serving of vegetables, a palm-sized serving of protein, a cupped-hand sized serving of grains or starchy vegetables, and a thumb-sized serving of healthy fats.
4. Meal prep
Preparing meals in advance can save time and help you eat healthily. Meal prepping can help you control portion sizes, make healthier food choices, and reduce the temptation to eat out or order takeout. To implement this strategy, try setting aside some time on the weekend to plan your meals for the week ahead. You can cook large batches of food such as grains, proteins, and vegetables and portion them out into individual containers for easy grab-and-go meals. You can also prepare healthy snacks such as cut-up vegetables, fruit or hard-boiled eggs.
Exercise
Exercise is crucial for university students. Much like healthy eating, it can help improve academic performance, overall well-being, and long-term health. Also much like healthy eating, it can be challenging to find the time and energy to exercise. Fortunately, there are strategies that you can use to fit regular exercise into your busy day. Here are five strategies that can help you exercise, along with why they are important, the benefits to your health, and how to start implementing them with actionable behaviors:
1. Walk to class
Walking is a great way to get some exercise and fresh air. It can help you clear your mind and reduce stress before class. Walking can also improve cardiovascular fitness, strengthen bones and muscles, and reduce the risk of chronic diseases such as heart disease and type 2 diabetes. To start, try leaving a little earlier for class so you have time to walk at a comfortable pace.
2. Take the stairs
Taking the stairs instead of the elevator can help you burn more calories, strengthen your leg muscles, and improve your cardiovascular fitness. Climbing stairs is a weight-bearing exercise that can also help improve bone density and reduce the risk of osteoporosis. To start, try taking the stairs whenever you have the option. Start with a single flight of stairs and work your way up from there (no pun intended).
3. Ride your bike
Riding a bike can help you maintain weight, strengthen your legs, hips, rear end, and upper body, and manage high blood pressure. It’s also a great way to get around campus quickly while reducing your carbon footprint. Cycling is a low-impact exercise that is gentle on your joints and can help improve balance and coordination. To start, try riding your bike to campus instead of driving or taking the bus.
4. Study at the gym
Studying at the gym while using a stationary bike or treadmill can help you get some exercise while still being productive. Exercise has been shown to improve cognitive functioning, mood, focus, and attention. Regular exercise can also reduce stress and anxiety and improve sleep quality. To start, try bringing your study materials to the gym and studying while using a stationary bike or treadmill. For asynchronous online course, bring some headphones and listen to your lectures while you exercise.
5. Join an intramural sport or take an elective gym class
Joining an intramural sport or taking an elective gym class can help you get regular exercise while also having fun and meeting new people. Participating in team sports can also improve social skills, self-esteem, and confidence. To start, check out what sports or classes are available on your campus and sign up for one that interests you.
Take the Next Step
University students can reduce stress and improve their overall well-being by focusing on three key areas: sleeping well, eating healthy, and exercising regularly. By implementing the suggested strategies such as getting natural light, avoiding liquid calories, meal prepping, walking to class, studying at the gym, and joining an intramural sport or elective gym class, you can take control of your stress levels and feel more energized, focused, and balanced.
We encourage you to give at least one of these strategies a try this week. Whether it’s taking the stairs instead of the elevator or meal prepping for the week ahead, small changes can make a big difference in reducing stress and improving your overall well-being. So why not take the first step towards a healthier and happier you today?
Share your experiences with us in the comments below! We’d love to hear which strategies you tried and how they worked for you.