Getting stressed at the start of a semester is a normal college experience. A new semester usually brings new challenges and a new life schedule. There will be lots of adjustments to make as you juggle college and life’s responsibilities.
It can even get more stressful when you have to write a term paper. However, you can easily address this stressor by hiring a reputable term paper writing service with experienced writers who can create a quality custom term paper at a cheap price. “Professional term paper writing services can help you with custom paper writing if you’re running out of time or when writing isn’t one of your strong points,” says Max Malak, a Studybay writing expert.
In general, here are some of the ways you should try to alleviate the stress at every stage of your college life.
Eat Healthy
Stress can cause you to crave foods that are high in fat and oil or to eat more often. Your adrenal glands release cortisol, a stress hormone that increases appetite.
Although eating unhealthy foods or overeating may alleviate stress, it won’t benefit you in the long run. Instead, choose healthy foods. Some foods can help tame stress, including the following:
- Oatmeal
- Vitamin C-rich foods, like oranges
- Spinach
- Fatty fish
- Pistachios
- Avocados
Remember that a nutrition-poor diet can actually increase your stress levels and even lead to a host of issues like weight gain and defective cognitive function. So, try to eat healthy no matter how challenging the beginning of the semester gets.
Do Not Be Afraid to Ask for Help
There are university professors who are kind enough to offer help when you ask for it. For example, you can ask your professor for guidance if you’re stressed out because you need help understanding last week’s lecture or figuring out what topic to use in your research.
If you’re feeling overwhelmed and managing stress at the start of the semester is hard for you, consider speaking with an academic success coach or your university’s counselor about possible solutions. Counselors are trained to address various students’ needs and can help create tailored strategies for managing stress.
Stay Hydrated
During times of stress, you are more likely to forget to drink water. But dehydration can increase your cortisol levels. In contrast, your stress hormone level drops when you are well hydrated. So make sure to drink more water.
Try carrying an insulated sports bottle and fill it with water periodically. When you’re in your room, keep a glass of water next to your bed so you can hydrate as soon as you wake up. Don’t substitute water with sugary, caffeinated, or alcoholic drinks because these can cause dehydration.
Exercise
When you’re stressed, it helps to get moving. Exercise is one of the simple yet effective ways to manage your start-of-the-semester stress. Exercise reduces the levels of stress hormones, such as cortisol and adrenaline. Further, it stimulates the production of endorphins, which elevates the mood, and natural painkillers.
Fortunately, getting some exercise is easy. You can take a quick walk or jog around the campus to clear your head. Most universities also have a campus gym or a fitness center where you can work out with different types of equipment. Of course, you can also do some bodyweight exercises and stretches right in your dorm room.
The benefits of exercise go beyond alleviating stress. Exercising regularly can also make you fit and healthier.
Improve Your Sleep Quality and Quantity
Getting enough quality sleep is a common struggle among college students. Unfortunately, lack of sleep will increase your stress level. And when you’re stressed, you may be unable to sleep. It can be an unending loop.
Additionally, sleep deprivation is associated with the development of various mental and health issues, such as weakened immune systems and concentration issues. This is why it’s important to make quality sleep a priority.
Here are some tips to improve your sleep quality each night:
- Keep a consistent routine and sleep schedule to prevent messing up your circadian rhythm.
- Refrain from using electronic devices for at least 30 minutes before going to bed.
- Keep your bedroom completely dark and at a slightly cooler temperature.
- Reduce consumption of caffeine and alcohol during the evening hours.
- Block out external noise with a white noise machine.
Manage Your Time
It can get stressful when you run out of time to complete a task, whether study or work-related. Avoid that by developing good time management skills. Time management means effectively organizing and planning how to allocate your limited time across various activities.
You can begin by listing all your tasks or activities for the day or week and then rating them by how urgent or important they are. Take care of the most important tasks first so you don’t have many urgent ones to stress about.
It might also help to create a schedule a day or week ahead. Doing so can help you allocate enough time for everything on your plate. This will also help you find out if you’ve ended up overcommitting yourself.
Practice Breathing Techniques
Breathing exercises are one of the simple yet effective ways to relieve stress. You can try any of the following breathing techniques when you’re feeling stressed or anxious:
- Deep breathing – This technique involves breathing in slowly through your nose and then out through your mouth using your diaphragm.Â
- Focused breathing – This strategy uses imagery or focus words or phrases while you’re deep breathing.
- Lion’s breathing – This is a yogic breathing technique in which you mimic a lion’s roar without roaring. It involves forceful exhalations through your mouth with the tongue stretched and extended toward your chin.
- Alternate nostril breathing – Another yogic breathing technique involving breathing in through one nostril while holding the other shut. Then, you open and exhale through the nostril you just closed.
These are just some of the many breathing techniques that can reduce stress. Consider trying each one to find out what works best for you.
Take a Break
Some students may feel guilty about taking a break from studying. But taking a step back to take care of your mind and body is one of the most effective ways to reduce your stress levels. Breaks can also make you feel well-rested and ready to re-focus when you return to studying.
Colleges usually host a variety of activities to help students relax and cope with stress. You can use these college events to take a mental break from your studies, find new friends, deepen relationships, and discover new passions. Participating in these events may also become a part of your core college memories.
At the start of the semester, stress may feel impossible to push away. But remember that there’s a way to tackle it. The best coping strategies will vary, so don’t be afraid to explore and assess your options. Don’t let stress ruin the college experience for you.
Sources:
- Harvard Health Publishing. (n.d.). Why stress causes people to overeat. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat
- Harvard Health Publishing. (n.d.). Exercising to relax. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/exercising-to-relax
- WebMD. (n.d.). Water and stress reduction: The connection. WebMD. https://www.webmd.com/diet/features/water-stress-reduction
- Harvard Health Publishing. (n.d.). Endorphins: The brain’s natural pain reliever. Harvard Medical School. https://www.health.harvard.edu/mind-and-mood/endorphins-the-brains-natural-pain-reliever
- WebMD. (n.d.). Stress relief: Breathing techniques. WebMD. https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques
