7 Stress Management Techniques For Students

Stress is impossible to avoid. Life can be difficult, even for young children, and when challenging situations arise, the body responds to them in a particular way. When a child becomes stressed, their levels of cortisol, the stress hormone, rise. When that happens, physiological changes take place that can lead to adverse health outcomes, both mental and physical. This is why learning stress management techniques for students is vital for guardians and educators.

You want to take care of your child or the students you teach the best way you can, and doing so requires you to be aware of their stress levels, how to deal with school stress and anxiety, and ways to reduce stress for students. But how can we reduce stress in students and ensure they adopt coping mechanisms that work? Let’s investigate.

Why is stress in school so harmful to children?
Short-term stress isn’t as harmful as long-term stress, because the two don’t have the same repercussions. For example, short-term stress can actually be a motivator for students when it comes to putting their all into their studies. If a student wants to get a good grade on their big final, the short-term stress of an upcoming test can lead them to study harder and, in turn, do a better job.

However, if a child is anxious about every single assignment, quiz, and test, this can lead them to experience long-term levels of stress that persist as they continue their education. A child may become overwhelmed by their need to do well, which could lead to the opposite effect of short-term stress: doing worse in school. It could also increase a child’s chances of developing depression, anxiety, sleep disorders, and substance use disorder.

In children, stress can also lead to several changes in their brain chemistry that affect their growth and development. Because of that, as they grow into adults, their physical, mental, and behavioral health can all be negatively impacted.

What are the signs of stress in children?
There are many signs of stress to look out for in students and children. They can be both physical and emotional/behavioral. Some physical signs a child is overly stressed include:

• Changes in eating habits
• Headaches
• Bedwetting
• Nightmares
• Sleep disturbances
• Stomach pain or an upset stomach
• Other physical ailments with no cause

In terms of their emotional state, stress can severely hinder a child’s growth, development, and ability to manage their emotions and behavior. Signs can include:

• Increased worry or feelings of anxiety
• Being unable to relax
• New fears
• An unwillingness to be away from their guardian or parent
• Bouts of crying, anger, or whining
• Being unable to control their emotions
• Aggressive behaviors
• Regressing into behaviors that are seen in younger children
• A lack of interest in participating in school or family activities

These signs can indicate that a child is feeling overwhelmed and highly stressed in their daily life. If you do notice these signs, it’s time to start thinking about adopting some stress management exercises for students to reset their system and bring them out of fight or flight mode.

What are the best stress-relieving techniques for students?
When looking at stress management techniques for elementary students and students in higher grades, it’s essential to get back to basics. You don’t need expensive or time-consuming aids or activities to complete the job. To help reduce stress in children and students, you can ensure that they’re doing the following:

Getting enough sleep
Getting adequate quality sleep is vital for overall stress levels. When the body doesn’t get the proper amount of sleep, it misses out on the important rest and rejuvenation that takes place overnight.

Setting realistic expectations
Children often feel pressure from their parents/guardians, teachers, and peers to do well in school. This can be a real issue for students not doing as well as they’d hoped. While striving for good grades is essential, it’s just as vital to ensure that you and your child are setting realistic expectations. That way, your child will know everything will be okay even if they don’t achieve perfect scores and straight As all the time.

Trying soothing activities
Students can participate in several solo activities to help them calm their minds and center themselves. They could:

• Listen to calming music
• Write in their journal to process and work through their emotions
• Practice guided imagery to focus on their senses while using their imagination to take them to a happy place
• Practice belly breathing to help calm their anxieties
• Take time out from their studies to engage in hobbies and interests they enjoy that have nothing to do with grades or school, or performance

When a child practices relaxing activities regularly, it can help them learn how to navigate and process their emotions healthily.

Making time for physical movement everyday
Exercise is crucial for anxiety and stress. It helps to expend anxious energy, all while improving levels of feel-good hormones in the body. Allow your child to choose the physical activity they love most, whether it’s a solo or team endeavor, and ensure they get to be active for at least an hour every day.

Trying meditation and mindfulness
Meditation and mindfulness are scientifically proven to calm stress levels. Adopting a meditation and mindfulness routine with your children can teach them how to center themselves regardless of what’s going on in their world.

Making learning fun again
If your child or student’s stress stems from their studies, you could try new approaches to make learning fun. Create games out of their studies so that they feel less like a stressful activity and more like a pleasant one.

Limiting time spent on social media
Social media is an excellent tool for staying connected to peers, but it can also be a great source of stress for students. Online bullying, a lack of genuine connection, and unrealistic beauty standards can all weigh heavily on a child’s mind. Because of this, limiting their time on social media can help keep them grounded in the real world while reducing their overall stress levels.  

We all have to deal with stress in life, but that doesn’t mean it has to take center stage. Teaching your children and students stress management techniques can help them better manage difficult times now and well into the future.

 

Featured image by Zhivko Minkov on Unsplash