By Néstor Borrero-Bracero, Ph.D.
Special to Campus News
While an undergraduate student, I remember the novelty of college as a source of stress and how important it was to be patient during the process. It was very helpful to first understand stress and then learn ways to cope with it. Stress is a common experience for many community college students during their academic journey. From the first day of class to midterms and finals, stress can have an impact on your life. But what exactly is stress, and how can you learn to conquer it?
In my role as a student psychological counselor, I help graduate students understand and cope with stress. Here are some important things for you to know about the sources of stress in college and six practical tips to help you thrive amidst the challenges you may face.
Understanding Stress
Stress is the body’s natural response to challenging situations, triggering physiological and psychological reactions. These reactions can include increased rapid heartbeat, sweaty hands, cool extremities, increased alertness, and negative thinking. While a moderate amount of stress can be motivating, excessive stress can be negative for both mind and body. From disrupted sleep patterns to weakened immune function, the impact of chronic stress is significant and can affect every aspect of your life.
Sources of Stress in College
College life presents many stressors, which can take a toll on your level of attention and energy. These may include learning your way through college, having demanding classes and tight schedules, balancing work and school, managing family and relationship responsibilities and expectations. When navigating these challenges, it is important to keep in mind the following coping strategies.
Six Tips to Thrive
1. Monitor Your Stress: Awareness is the first step towards managing stress effectively. Recognize that certain times of the semester, such as the beginning, midterms, and finals, may bring higher stress levels. By anticipating these periods, you can implement proactive strategies to lower the stress before it becomes unmanageable.
2. Organize: Establishing clear goals and priorities is essential for reducing stress and increasing productivity. Create both short-term and long-term objectives and celebrate small victories along the way. Use to-do lists to streamline tasks and alleviate mental clutter, allowing you to focus on one task at a time with intention and purpose.
3. Find a Mode for Release: Engage in activities that promote relaxation and release built-up tension. Whether it’s through physical exercise (going for a walk can be very powerful when feeling stressed), expressive writing in a journal (or on your phone) or seeking support from friends and loved ones. Finding healthy outlets for stress is key to maintaining overall well-being.
4. Learn Relaxation Techniques: Explore relaxation techniques such as deep breathing, meditation, or mindfulness practices. These tools can help calm the mind, reduce anxiety, and foster a greater sense of inner peace amid life’s uncertainties. Sometimes just closing your eyes and becoming aware of your breathing can be helpful.
5. Practice Self-Compassion: Cultivate an attitude of compassion for yourself and optimism about your future. Remind yourself that setbacks are a natural part of the learning process and that each challenge presents an opportunity for growth. Adopting a positive mindset can help alleviate stress and cultivate strengths in the face of difficulties. It also helps to see stress as temporary and to have a positive outlook for the future. If a semester is particularly challenging, remember that it will come to an end. Identify what you can learn from your experience and improve for the next one.
6. Connect to Others: Remember, you are not alone in your journey. Reach out to friends, family, and campus resources for support when needed. Building a strong support network can provide a sense of belonging, buffering against the effects of stress and fostering a greater sense of resilience. If your level of stress feels out of control, you may consider seeking help from your campus counseling or wellness center where professionals can offer support to help you manage your emotions.
While stress may be an inevitable part of the college experience, it does not have to dictate your journey. By implementing these six tips and prioritizing self-care, you can navigate the ups and downs of academic life with greater ease. Remember, you made it to college, and you have the power to conquer stress and thrive in college.
Néstor Borrero-Bracero, Ph.D. is a Student Psychological Counselor at the CUNY Graduate Center Wellness Center where he works collaboratively with students in counseling to help them identify and achieve their goals, whether that involves improving relationships, managing stress and anxiety, or navigating life transitions.
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