Most students experience some level of stress in school, and whatever the symptoms, it can be a major drain.
Exercise can help. Dr. Katie Tolle, a psychologist at Kansas State University in Manhattan, Kansas, says, “When you feel stress, exercise gets that energy out and helps you to relax.” In fact, physical activity releases endorphins, the feel-good chemicals in the brain. It can also lead to feelings of accomplishment.
Since people experience stress in different ways, here are some tips for identifying what activities can help redirect yours.
In a recent Student Health 101 survey, almost half of the respondents said they have trouble concentrating when they’re stressed. A solo cardio workout-like long-distance swimming, biking, or running-can help you get into a groove.
“I feel great afterwards,” says Jennifer C., sophomore at Cambrian College in Ontario, Canada. “With a clear head I can conquer the world again.”
If stress makes you sad, you may want to try relaxing exercises to work through it. Activities like slow stretching, tai chi (a slow martial art that originated in China), and yoga combine breathing regulation, meditation, and stretching or muscle-strengthening exercises. These can help you calm your mind and release stress.
Cait S., a student at Georgia Gwinnet University in Lawrenceville, says, “I feel refreshed and energized after yoga. It allows me to manage my anxiety.”
Margaret K., a junior at the University of South Carolina in Columbia, likes archery. She says, “It teaches you to relax and focus. Plus, hitting the bull’s-eye is a great feeling! It’s fun to do with friends, too.”
If you’re like 46 percent of respondents to the recent Student Health 101 survey, you feel angry when you’re stressed. Maybe you also feel irritable, like nearly 70 percent of respondents.
An intense workout, possibly a high-contact sport, is great for you.
About 40 percent of the Student Health 101 respondents said they feel physically agitated when tense, and more than 20 percent said they like to talk with other people to work out stress.
Rosemarie is studying communications at Saint Peter’s University in New Jersey.
A long run, swim, or bike ride forces you to focus on a single task for a long period of time. By the time you’re done, the things causing you stress may not seem so insurmountable.
Many people find that while exercising they’re able to work out problems without even realizing it. Giving your mind a rest will also help you feel refreshed and ready to take another shot at your studies.
An additional bonus:
Yoga targets some common stress spots, like a tense neck, forehead, and shoulders. Deep breathing can help combat the high blood pressure associated with stress, while relaxing the body can help with insomnia. That’s great for the nearly 70 percent of students who say they can’t sleep, or sleep more than usual, when they’re stressed.
Try these quick breathing exercises to relieve stress right away.
Here are some ideas:
These all give you an outlet for managing anger and getting it out in a healthy way. What might seem like a violent sport can leave you feeling positive afterwards. Reece M., a senior at City College of New York in Manhattan, says, “Two athletes start fencing as enemies, but always leave as friends.”
Team sports can help with both agitation and the desire to connect with other people. Joe Joyce, assistant director of intramural sports at Saint Peter’s University in Jersey City, New Jersey, says, “A lot of students in intramurals are also on the Dean’s List. They’re on top of everything.”
Working with others toward a common goal will help you form stronger bonds while the exercise ups your stress-blasting endorphins. Most schools and communities have sports teams, but you can also join a pick-up basketball game or kick a soccer ball around with a friend or family member.
