There is much talk about the problem of stress and anxiety that students suffer and little is done to fix it. Let's see how to improve this situation. We find ourselves in a time when stress and anxiety are two factors that greatly affect the lives of university students. Exam preparation, assignment submission, and task accumulation can generate a very high level of stress, which can negatively affect academic performance and overall health. Academic life is stressful, and when combined with an uncertain social situation or personal problems, the pressure can be unbearable. No one can make everything go well, but we can make what happens affect us to the right extent and learn to take care of ourselves properly. The time we spend in college until we get our
eTitle is valuable preparation for adult life, and if we learn to manage aversive feelings well, we will be ensuring a good life. Therefore, it is important to have techniques that allow us to reduce these levels of stress and anxiety. Let's see below some of the most effective techniques:
Planning and organization
Good planning and organization of tasks can be of great help in reducing stress and anxiety. In this sense, it is important to take into account the deadlines for submitting assignments and exams, as well as the workload for each subject. A good way to organize ourselves is by creating a calendar in which we write down all the important dates, so that we can clearly see everything we have to do and when. This way, we won't run out of time and we won't find ourselves studying at the last minute with palpitations and sweat on our forehead.
Breathing techniques
Breathing techniques are a very effective way to reduce stress and anxiety. One of the simplest techniques is deep breathing, in which you inhale deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Performing this technique for a few minutes can help us relax and focus better. And this technique is not only useful when we are on the verge of hyperventilation, but we can learn to use it always before studying and before exams to achieve optimal levels of tranquility and oxygenation.
Meditation
Meditation is another technique with
demonstrated efficacy in reducing stress and anxiety. It is a process in which you seek to concentrate on the present moment and on your breathing, which will help us free our minds from negative thoughts and improve our ability to concentrate. There are different meditation techniques, such as guided meditation or mindfulness meditation, and it is important to find the one that best suits our needs.
Physical exercise
Physical exercise is one of the most effective ways to reduce stress and anxiety. When we exercise, our body releases endorphins, which are chemicals that make us feel good. In addition, exercise can help us clear our minds and improve our ability to concentrate. Therefore, it is recommended to exercise for at least 30 minutes a day, whether walking, running, or practicing any physical activity that we enjoy.
Healthy eating
Nutrition can also influence our levels of stress and anxiety. Consuming nutrient-rich foods such as fruits, vegetables, and lean proteins can help us improve our overall health, which in turn will help us feel better. On the other hand, it is important to avoid consuming processed foods and not to consume stimulants that can alter us.
Adequate rest
Rest is essential for everything. When we sleep, our body recovers and regenerates, which helps us to be more relaxed and to have more energy to face the challenges of the next day. It is recommended to sleep at least 7-8 hours a day to ensure that our body and mind recover properly. In addition, it is important to establish a sleep routine to get used to sleeping and waking up at the same times.
Establishing healthy boundaries
Setting boundaries is another very effective technique for reducing stress and anxiety. In many occasions, we commit to doing more tasks than we can handle, which generates a great pressure and frustration. It is also important to learn to say "no" when necessary and to set clear limits on the amount of work we can handle. This way, we can focus on the tasks that are truly important and reduce the level of stress.
We are not alone
Seeking support from our friends, family, or classmates can be of great help in reducing stress and anxiety. Talking to someone who listens to us and provides support can help us feel better and see things from a different perspective. In addition, we can learn from the experience of other people who have gone through similar situations to ours.
Relaxation practices with exercise
There are various relaxation practices that can help us reduce stress and anxiety. One of them is yoga, which combines gentle movements with breathing techniques, meditation, and strength. There are also other relaxation practices such as tai chi or pilates, which can help us feel better about ourselves and improve our flexibility and balance.
Positive visualization
This is a technique that consists of imagining positive and successful situations in our mind. This technique helps us generate positive emotions and better face stressful situations. For example, we can imagine how we will feel after passing an exam or how we will look when we have completed an important project.
Time for leisure
Having fun is essential to reduce stress and anxiety. It is important to dedicate time to activities that we enjoy and that allow us to disconnect from academic obligations. For example, we can go out with friends, practice a sport or hobby, or simply enjoy a good movie or book. In summary, knowing how to reduce stress and anxiety is essential to achieve better academic performance and a better quality of life.
