Managing College Stress
By: Esha Karia
When it comes to college life, exams often bring about a whirlwind of stress and anxiety. Managing this stress is crucial for success and well-being. Let's delve into effective strategies backed by evidence to help college students navigate and overcome exam stress.
Firstly, it's essential to acknowledge that stress around exams is common among students. According to the American Psychological Association (APA), stress can manifest physically, emotionally, and cognitively, impacting both mental and physical health. Research published in the Journal of Educational Psychology emphasizes the positive impact of time management on academic performance and stress reduction (1). Creating a structured study schedule aids in organizing study sessions, breaks, and revisions.
Evidence from research in educational psychology emphasizes the efficacy of active learning techniques such as practice testing, spaced repetition, and elaborative interrogation. These techniques enhance understanding, retention, and recall, thereby reducing anxiety linked to exam preparation (2). Speaking concepts out loud or teaching a friend or family member can be a great active way to study.
Maintaining a balanced lifestyle is crucial. Regular physical activity, sufficient sleep, and a balanced diet play a significant role in stress reduction. The positive effects of exercise and healthy eating on stress reduction have proven to increase one’ success on exams (3).
Don't hesitate to seek help when needed. Universities offer various resources like counseling services, tutoring, study groups, and workshops.
Mindfulness-based interventions have shown remarkable effects in reducing stress and improving cognitive function (4). Practices like mindfulness, meditation, and deep breathing exercises can significantly alleviate exam-related stress.
Managing exam stress is a multifaceted process that involves implementing various evidence-based strategies. By incorporating effective time management, active study techniques, maintaining a healthy lifestyle, seeking support, and practicing relaxation techniques, college students can effectively cope with and overcome exam-related stress.
Remember, while exams are important, your well-being is paramount. Balancing preparation with self-care is key to not just succeeding academically, but also maintaining a healthy and fulfilling college experience.
Resources
Pritchard, M. E., & Wilson, G. S. (2003). Using emotional and social factors to predict student success. Journal of College Student Development, 44(1), 18–28. https://doi.org/10.1353/csd.2003.0008
Dunlosky, J., Rawson, K. A., Marsh, E. J., Nathan, M. J., & Willingham, D. T. (2013). Improving students’ learning with effective learning techniques. Psychological Science in the Public Interest, 14(1), 4–58. https://doi.org/10.1177/1529100612453266
Schultchen, D., Reichenberger, J., Mittl, T., Weh, T. R. M., Smyth, J. M., Blechert, J., & Pollatos, O. (2019). Bidirectional relationship of stress and affect with physical activity and healthy eating. British journal of health psychology, 24(2), 315–333. https://doi.org/10.1111/bjhp.12355
Mindfulness meditation: A research-proven way to reduce stress: https://www.apa.org/topics/mindfulness/meditation
