Students blog

Stress and anxiety are something everyone has to deal with at some point, whether it be social matters, academics, change, or just everyday life. Stress tends to run especially high with students balancing class, work, clubs, friends, family, and more. Finding a way to cope and minimize stress is imperative for a healthy life. I have found the best way for me to cope is through the practice of yoga.

Why Start Yoga?

Yoga is a practice of both the physical and mental minds and is a great way to integrate a healthful approach to your day-to-day routines. Yoga not only has great health benefits, but can also help reduce stress and anxiety. The practice of yoga can even help reduce the risk of chronic health conditions such as high blood pressure and heart disease. It also helps with increasing one’s flexibility, strength, and breathing capacity. Even though yoga is considered very safe, if you have any ongoing health conditions (such as arthritis, balancing issues, etc.), make sure to consult a doctor before beginning.

Here are some things to keep in mind when getting started!

On-line vs. In-Person

There are many different types of yoga courses and classes that you can attend either online or in person and both have their benefits. For example, online practices can be low cost or free, plus they can be available on-demand for whatever fits into your schedule. In-person classes offer more personalized interaction with the teacher and may lead you through a more structured work out.

Whether you select online, in-person, or a combination of both types of classes, plan out your week and find times that you know will be best for you to take a break and relax with some yoga. As a beginner, try and aim for 30-45 minutes as a full practice. As you get more advanced, 30 minutes can eventually become 90 minutes.

Equipment

Along with creating your own practice schedule, there are certain equipment/materials that people use when practicing, including things like yoga mats, blocks, straps, yoga wheels, etc. If you are a beginner, you can use what you have around your house such as the carpet instead of a mat, pillows to substitute as blocks, and a belt or long strap of some kind to serve as a yoga strap.

When creating your own yoga workout, practice moves and positions that are most comfortable for you. Explore more simple starting poses to help you become more comfortable with the positioning, like child’s pose, bridge pose, plank pose, tree pose, etc. Modify them depending on your comfort, skill level, and/or any health conditions you may have.

Benefits of Yoga

The world of yoga is an amazing one that includes meditation, vibration, and devotion and is something that everyone should try out. Just as with learning any new skill, beginning a yoga practice requires a lot of patience. Start slow and be willing to learn and try new things; it takes time to become comfortable with this way of life. Good luck on all of your yoga journeys and always remember to stay calm and work hard.  

When becoming independent and going off to college you are faced with a lot of choices, especially ones involving nutrition. Nutritional choices include things like calorie intake and the type of foods and nutrients you are putting into your body. These decisions can have a big impact on things like the amount of energy we have or our mood. Recently I made the decision to transition to a plant-based diet. Here’s my experience with changing my diet and effects it has had on my everyday life. 

Uncovering the Benefits of a Plant-Based Diet

Last semester, I took a class called Plant-Based Living. By the middle of the semester, the class had fully convinced me to transition my diet to plant based. The key motivator that made me want to make this change was how plant-based diets can help improve mental health disorders and stress.

During my studies, I learned that the majority animal products contain arachidonic acid, which can cause general inflammation in the brain. There is a direct link to inflammation in the brain and chemical imbalances of neurotransmitters causing depression and anxiety.

Plants and vegetables contain antioxidants and phytochemicals which can repair damage and decrease inflammation in brain cells, while also restoring balance to neurotransmitters. Phytochemicals are known as a natural antidepressant that increases levels of serotonin, dopamine and norepinephrine in the brain. 

Making the Change

After all the research I had done I decided to change my diet to see if I noticed a difference. The transition to vegetarian hasn’t been very hard since there are a lot of plants you can get protein from to replace meat. For example, I have been eating more tofu, chickpeas, and seitan. Plus, the protein you get from plants is better for you than the protein made by animals. After just a month of eating a vegetarian diet I felt improvement in my energy level and my overall mood. 

Examining the Results

Going vegetarian has helped push me outside of my comfort zone in terms of cooking and meal prep. Using social apps like TikTok has been a great resource for me to find quick and easy vegetarian recipes to try. One of my new favorite dishes is “ratatouille.” This is made completely from vegetables like eggplant, peppers, tomato, and squash. If you’ve seen the movie by the same name, the reaction the food critic has when tasting the dish is spot-on!

Overall, my plant-based diet has had an overwhelmingly positive impact on my physical and mental health. They aren’t wrong when they say “an apple a day keeps the doctor away” so make sure you’re eating plenty of fruits and vegetables! 

When it comes to managing a busy schedule as a college student, we all know that it is essential to fit in time to de-stress. But if I’m being entirely honest, I often find myself sprawled out on my bed mindlessly scrolling through social media after a long day. Yet, it doesn’t feel very relieving to look at the time and realize that I just spent an entire hour glued to my phone watching random videos. In fact, I often end up feeling upset about being unproductive and even more overwhelmed by my to-do list. What I have learned is that screen-free methods of de-stressing actually leave me feeling more relaxed, motivated to get back to work, and content with what I accomplished at the end of the day.

Relax on your own

Finding a way to relax without technology is the perfect opportunity to treat yourself. If you take a break on your own, making something nice for yourself can be a great way to boost your mood. You can make your favorite drink – whether it be a classic cup of coffee or a tasty fruit smoothie – or put together a healthy meal or snack. Cooking and baking can be a great way to get yourself in a positive mindset so that you can tackle the rest of your responsibilities.

Another creative way to unwind is to get your thoughts out by drawing or writing in a journal. If you feel like a “Dear Diary” entry is a little too cheesy for you, you can even try just writing out your highs and lows about your day on a sticky note. I often find that this can help me focus on positive moments and make changes to better tackle my schedule the following day.

Spend time with friends

If you are in the mood for a more social version of taking a technology-free break, spending time with others can be a great way to recharge your energy and positivity. On a nice day, my favorite thing to do is set out a blanket somewhere on campus and have a picnic with friends. And if you have something like a hammock, a frisbee, or a spike ball net, it can be a great addition to the fun. Don’t be afraid to mention to your friends that you are planning a screen-free get together. While it may be fun to take a picture to capture the moment, there’s nothing less social than when everyone is checking social media instead of hanging out together!

Get active!

One of the best things you can do to both relieve stress and feel good about yourself is to get outside and do something active. College campuses are especially great places to walk, run, or bike around. If you feel like a change in scenery, try looking for a nearby park where you can explore while being active.

I have noticed that students easily forget all of the fun opportunities to be active that colleges often provide students for free. See what free classes your college gym might offer like Zumba, dance, or martial arts. Get moving and motivated by playing basketball or challenging your friend to a game of racquetball. I know that for me, being active can really help me de-stress and feel more accomplished by the end of the day.

When it comes to unwinding without technology, the possibilities are truly endless. Whether you feel like spending time with other people, going outside, or treating yourself, all it takes is a little creativity to find a fulfilling and motivating way to reset. So next time you feel like taking a break, put your phone down, close your laptop, and discover how refreshing it is to be stress-free by going screen-free.

College is a time where one leaves home for the first time to pursue an education in their respective major. It is a time where one learns how to balance their schedules appropriately. College is a time where one cultivates and fosters new friendships and relationships that last a lifetime. These aspects are often highlighted and are expectations of many young adults when entering college for their first time. However, there are other aspects that can be overlooked. Often, students do not discuss how to appropriately deal with stress or social anxiety, both of which may be overbearing to even the biggest achievers. Many college students struggle daily to manage their mental health and stress. In fact, according to the American Psychological Association, 61 percent of college students nationally report dealing with anxiety and 45% struggle with stress related issues. In this blog, we will discuss ways to reduce stress and improve mental health.

What is stress?

There are three main types of stress that occur: Acute, Episodic Acute, and Chronic Acute stress. Acute stress is characterized as stress that comes unexpectedly because of an event, but it often goes away quickly. An example would be a test is coming up that you are not prepared for, or an argument you had recently with someone. Episodic acute stress is recurring stress that occurs in a pattern and is occupied by worry of what is happening to and around you. This can be because of a lack of a support system resulting from moving away from friends and family or from over-committing yourself to too many responsibilities and obligations. Lastly, chronic acute stress is where you experience stress that is never ending and slowly wears you out. This is considered one of the more dangerous types of stress, as it can even affect your physical health and potentially lead to depression.

How do you handle it? 

Although acute stress happens more frequently, it is also the easiest one to combat. Being able to implement strong time management skills is ideal, as it is proactive to this cause of stress. Other techniques would be implementing breathing techniques, good dieting habits, and cognitive reframing. A lot of on campus gyms offer stress release classes and are often free throughout the year, which can be helpful for dealing with this type of stress. As for episodic acute stress, one tactic to use in dealing with this type of stress is to physically write out every deadline and prioritize what needs to be done. Another method is to join a club or campus organization to make some friends and build a solid support group that you can lean on. Many schools offer organization fairs at the beginning of each semester to help connect students with campus clubs. Lastly, for cases of chronic acute stress it is best to reach out to a professional that is better equipped to help in this situation. Many campuses have their own separate department to deal with cases like these. Reach out, as those staff members are best equipped to help you.

In conclusion, these are some of the types of stresses that college students can experience and how to go about dealing with them. Stress is inevitable; however one should be aware of the strategies and resources for how to deal with them in order to have a great semester! 

Winerman, Lea. “By the Numbers: Stress on Campus.” Monitor on Psychology, American Psychological Association, Aug. 2017, www.apa.org/monitor/2017/09/numbers.

Writers, Staff. “Student Stress & Anxiety Guide.” LearnPsychology.org, LearnPsychology.org, 1 July 2019, www.learnpsychology.org/student-stress-anxiety-guide/.

“Types of Stress & Effects on Health – Acute, Episodic & Chronic Stress.” Neurocore, 13 Apr. 2018, www.neurocorecenters.com/blog/understanding-your-stress-type-how-to-manage-it.

College is a critical time in a young person’s life because it is the launching pad that gives them a boost to find a career path. That is why the mindset changes transitioning from high school to college because in college, your goal is to try and use your education to set the foundation for the rest of your career. People tend to be more focused and take more initiative in their studies because they understand the value college can offer. 

Sometimes college students can get so caught up in the stresses of schoolwork that they feel like they can’t do anything else with their time. Yes, you should take time to focus on doing well in your studies but being buried in your books all day will not help give you the maximum benefit of college. Students should learn how to live a balanced life in college. Getting involved in activities you enjoy can help reduce stress and make college life easier. Here are some personal tips that I have learned throughout my college experience which have helped enhance my performance: 

Clear Your Mind

Take at least one hour out of your day to do an activity that helps you de-stress. I enjoy lifting weights in the mornings because it makes my body feel good and helps give me the energy I need to go about the rest of my day. Everybody has different forms of self-medication. Whether it’s yoga, going for a walk, listening to music, or reading a book, whatever gives you the most satisfaction, set aside time every day to engage in that activity. 

Thanksgiving is the season to give thanks, but why limit our thanksgiving to just one season out of the entire year? For college students, stress can inhibit our ability to feel thankful about anything in our school careers. But being thankful can lead to positive thinking. Maintaining a positive outlook throughout all our classes, exams, and projects can not only change our attitude, but can also have the power to make us happier and more successful in school.  

One Step at a Time

I recently learned an important lesson about being stress free from one of my professors at Utah Valley University, Dr. Leandra Hernandez. She has been my favorite professor throughout my college career thus far, not only because of her teaching abilities, sense of humor, and passion about what she teaches, but most importantly because of her motto of being stress free. 

The Media Ethics class that she teaches covers some difficult content and it is easy to feel overwhelmed. She constantly reminds us to be stress free and take things one step at a time. I have learned that by following her advice, I am more positive in that class and more thankful for the opportunity that I have to receive an education.

An Amazing Impact

I’ve tried to apply this motto to everything in my life instead of just the Media Ethics class, and I was amazed by the impact that it had. Of course, my stress didn’t just vanish. But when I stopped to identify the source of my stress, I could break down what I needed to do into more manageable steps and then take them one at a time. Taking this active approach also helped me recognize things that can’t be changed or were out of  my control. Being proactive in handling my stress made me feel so happy, positive, and grateful. 

Giving thanks in this season is important, but sometimes can be difficult with all the stress surrounding us. As we try to be stress free and take things one step at a time, it will help us to be more positive and relaxed. It’s easier to be more thankful when you are feeling at peace with your surroundings. I invite everyone who’s reading this post to take a second and think about all the things that are stressors in your life, and turn them into something more positive. Take things one step at a time and be thankful for all you have.

Being a full-time student and having to manage school, work, social life, and family can be hard. There are many different reasons why college students get stressed out throughout the whole semester, so finding something that helps you cope with it all is key. I have found that working out and working on my health helps me forget about everything going on for a minute and just enjoy that time to make myself better. Here are three ways to make time for your health and keep your stress level under control.

Set a Schedule

One way I have been able to manage my time while in college is to set a daily agenda of everything I need to do, including my workout. Keeping a schedule is crucial in planning your day, so everything you have to do gets done on time. Sometimes you might think you aren’t able to get your workout in because you have a test to study for, but exercising actually helps you retain more information. It gives your brain a break and your body an outlet to release some energy. For me, making time for the gym has become a habit and my day is better once I get my workout in. Whether it be at six in the morning or nine at night, I always make it a point to go. While it may be hard to prioritize, finding something that separates you from your day-to-day stress can bring more balance into your life.