Part 5 in our 6-part series on “How to Manage Stress as a College Student”
Read (Part 1 here) (Part 2 here) (Part 3 here) (Part 4 here) (Part 6 here)
Feeling Stressed?
College life, a whirlwind of opportunities and challenges, can push us to our very limits, leaving us perpetually overwhelmed and stressed. The relentless juggling act of attending classes, preparing for exams, completing assignments, and engaging in extracurricular activities can quickly transform our dreamy college experience into an exhausting and daunting reality. It’s no wonder that many of us find ourselves struggling under the weight of these sky-high expectations, leading to a gnawing sense of pressure that threatens to steal away our well-being.
The ramifications of chronic stress in college can be profound, affecting not only our mental health but also our physical health and academic performance. The anxiety that accompanies the fear of falling short in our endeavors, the constant worry about meeting deadlines and expectations, and the frustration of not being able to find enough time for rest and relaxation can all contribute to an overwhelming burden on our minds and bodies.
However, amidst the turmoil, there is hope. By adopting simple yet effective strategies, we can learn to manage stress and significantly improve our well-being during this transformative phase of life. Here, we provide some suggestions, as well as actionable behaviors you can take to start your journey. From simply smiling to reframing our thoughts to practicing gratitude, there is a strategy that can help you.
Smiling
Even if you don’t feel like it, the act of smiling can trick your brain into releasing positivity chemicals.
The facial feedback hypothesis is a fascinating concept that suggests that our facial expressions can actually influence our emotions. According to this hypothesis, the simple act of smiling can trick your brain into releasing feel-good chemicals, such as dopamine and serotonin, which can improve your mood and make you feel happier.
Incorporating this strategy into your daily routine can be a powerful way to boost your mood and improve your overall well-being. Here are some simple yet effective ways to turn smiling into a habit:
1. Smiling at yourself in the mirror
Start your day off on the right foot by taking a moment each morning to smile at yourself in the mirror. Incorporate this into your daily mourning routine. This simple act can help set a positive tone for the day and boost your self-confidence.
2. Smiling at others
Make an effort to smile at others throughout the day, whether it’s a colleague, a friend, or even a stranger on the street. Not only can this improve your own mood, but it can also have a positive impact on those around you, spreading joy and positivity wherever you go.
3. Setting e-reminders
In our busy lives, it can be easy to forget to take a moment to smile. Set reminders on your phone or computer to take a quick break and smile throughout the day. This can help make smiling a habit and ensure that you’re regularly boosting your mood.
4. Using physical reminders
Place physical reminders, such as sticky notes or pictures of loved ones, in places where you’ll see them throughout the day. These visual cues can serve as gentle reminders to take a moment to smile and appreciate the good things in life. Additionally, when you’re away from home, use the act of walking through doors as a reminder to smile. Each time you pass through a doorway, take a deep breath and put on a smile. This can help make smiling a habit even when you’re on the go.
Positive Reframing
Positive reframing, also known as cognitive reframing, is a powerful technique that can help you change the way you think about a situation by focusing on the positive aspects or potential outcomes. By doing so, you can reduce stress, improve your overall outlook, and increase your resilience in the face of challenges.
At its core, positive reframing involves taking a step back from a difficult situation and looking at it from a different perspective. Instead of getting caught up in negative thoughts and emotions, you actively seek out the silver lining and focus on the potential for growth and learning.
Incorporating positive reframing into your daily life can take some practice, but with time it can become a habit that helps you navigate life’s ups and downs with greater ease. Here are some simple yet effective ways to start incorporating this technique into your daily routine:
1. Reframe negative self-talk
Pay attention to the way you talk to yourself, and make an effort to reframe negative self-talk into something more positive. For example, instead of saying, “I’m terrible at this,” try saying “I’m still learning and getting better every day.” By actively challenging negative thoughts and replacing them with more positive ones, you can start to change the way you think about yourself and the world around you.
2. Look for the lesson
When faced with a difficult situation, ask yourself what you can learn from it. Focusing on the potential for growth and learning can help you see the situation in a more positive light. For example, if you’re dealing with a challenging project at work, try asking yourself what skills or knowledge you can gain from the experience. By focusing on the potential benefits, you can turn a difficult situation into an opportunity for growth.
3. Surround yourself with positivity
Make an effort to surround yourself with positive people and influences. This can help reinforce your positive reframing habit and provide you with support and encouragement. For example, try joining a club or group that focuses on personal growth or positivity, or make an effort to spend time with friends who uplift and inspire you.
Being Aware of Your Thoughts
Being aware of your thoughts and making a conscious effort to shift from negative thoughts to more positive ones can have a powerful impact on your overall outlook and well-being. Our thoughts have a profound influence on our emotions and behaviors, and by paying attention to our internal dialogue and actively working to reframe negative thoughts, we can improve our mood, reduce stress, and increase our resilience in the face of challenges.
Here are some simple yet effective ways to start incorporating this technique into your daily routine:
1. Practice mindfulness
Mindfulness involves being present in the moment and paying attention to your thoughts and feelings without judgment. By practicing mindfulness, you can become more aware of your thoughts and learn to recognize when they’re drifting towards negativity. Try setting aside a few minutes each day to sit quietly and focus on your breath, or try incorporating mindfulness into your daily activities, such as taking a mindful walk or eating mindfully. By being present in the moment, you can become more attuned to your thoughts and better able to manage them.
2. Challenge negative thoughts
When you notice yourself having a negative thought, take a moment to challenge it. Ask yourself whether the thought is based in reality or whether it’s an unhelpful thought pattern. For example, if you find yourself thinking, “I’m not good enough,” ask yourself where that thought is coming from and whether it’s really true. By actively challenging negative thoughts, you can start to change the way you think and react to situations.
3. Replace negative thoughts with positive ones
Once you’ve challenged a negative thought, try replacing it with a more positive one. For example, instead of thinking “I’ll never be able to do this,” try thinking “I’m capable of learning and growing, and I’ll keep trying until I succeed.” By actively replacing negative thoughts with more positive ones, you can start to shift your mindset and improve your overall outlook.
4, Surround yourself with positivity
Once more, because it’s so important… make an effort to surround yourself with positive people and influences. This can help reinforce your habit of being aware of your thoughts and provide you with support and encouragement. For example, try spending time with friends who uplift and inspire you, or seek out books, podcasts, or other resources that focus on personal growth and positivity.
Practicing Gratitude
Practicing gratitude is a powerful and transformative technique that can have a profound impact on your mood, outlook, and overall well-being. By taking the time to reflect on the things you are grateful for, you can shift your focus away from negative thoughts and towards the abundance of positive aspects in your life. This simple practice has been shown to have numerous benefits, including increased happiness, improved relationships, reduced stress, and greater resilience in the face of challenges.
Here are some simple yet effective ways to make this technique part of your daily routine:
1. Keep a gratitude journal
One effective method for practicing gratitude is to keep a gratitude journal. This involves setting aside time each day to write down a few things that you are grateful for. It can be as simple as jotting down a few words or phrases, or you can take a more detailed approach and write about specific experiences or people that you appreciate. By regularly reflecting on the good things in your life, you can train your brain to focus on the positive, which can help improve your mood and outlook.
2. Express gratitude to others
Another powerful way to practice gratitude is to make it a habit to express gratitude to others. This can involve thanking someone for something they’ve done for you, or simply letting them know that you appreciate them. By expressing gratitude to others, you not only improve your own mood and well-being, but you also strengthen your relationships and spread positivity.
3. Appreciate the world around you
You can also practice gratitude by taking the time to appreciate the world around you. This can involve taking a walk in nature and noticing the beauty of your surroundings, or simply taking a moment to appreciate something small, like the warmth of the sun on your skin or the taste of a delicious meal. By being present in the moment and appreciating the good things in life, you can improve your mood and outlook.
Take the Next Step
While college life can certainly be stressful and overwhelming at times, there are simple yet effective strategies that can help us manage stress and improve our overall well-being. By incorporating techniques such as practicing gratitude, being aware of our thoughts, and positive reframing into our daily routine, we can learn to navigate the challenges of college life with greater ease and resilience.
These powerful techniques can help us shift our focus away from negative thoughts and towards the abundance of positive aspects in our lives. This can improve our mood, strengthen our relationships, and increase our resilience in the face of challenges.
So if you’re feeling stressed out and overwhelmed by the demands of college life, why not give these simple yet effective strategies a try? Start incorporating gratitude, mindfulness, and positive reframing into your daily routine and see the difference it can make. And don’t forget to share your experiences with others – leave a comment below or share this post with your friends to spread the word about the power of these techniques.