Holistic Student Success Platform
stress management
According to a recent Gallup survey, around 66% of U.S. college students reported experiencing stress, with a significant portion also reporting feelings of worry and anxiety, highlighting that a large majority of college students feel stressed and anxious to some degree.
Stress is an inevitable part of college life, but managing it effectively can lead to better academic performance, improved relationships, and overall well-being.
I learned that courage was not the absence of fear, but the triumph over it.
The brave man is not he who does not feel afraid, but he who conquers that fear.
Nelson Mandela
General Tips and Strategies to Improve Stress Management
There’s a few things you should know on your way to understanding and addressing stress, particularly as it relates to college.
What is stress?
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There are many different definitions, but generally speaking, stress is the feeling you get when the things that are happening to you exceed the resources you have to deal with them.
How do people respond to stress?
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Again, lots of different ways, but one model for thinking about how people cope with stress deals with effective and ineffective coping mechanisms. According to the research…
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Effective coping mechanisms include two approaches: (1) Making a plan to deal with the problem, and (2) asking for help.
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Ineffective coping strategies include things like (1) diving into our emotions and (2) avoiding the problem altogether.
What are some things I can do if I’m feeling stressed?
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Practice Mindfulness and Meditation: Spend 5–10 minutes daily practicing mindfulness. Apps like Calm or Headspace can guide you.
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Exercise Regularly: Physical activity releases endorphins, reducing stress. Aim for at least 30 minutes of moderate exercise most days.
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Maintain a Healthy Sleep Schedule: Consistent, quality sleep (7–9 hours per night) improves resilience to stress.
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Limit Stimulants: Reduce caffeine and sugar intake, which can heighten anxiety levels.
Last, and most importantly, if you’re having difficulty managing stress on your own, ask for help.
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Stress and anxiety can be related to lots of struggles. If you find yourself struggling to respond to stress, again – that is completely normal. Talk to someone. The counseling center at your college or university is a GREAT place to start.
Stress Management Resources at JMU
Offers accessible, confidential counseling services free of charge to help students manage stress.
Initiative for Contemplative Study and Practice
Cultivates wellness and mindfulness through contemplative practices and engaged learning.
Offers a host of classes and online resources to help with your mental and physical health.
Exercises to help you learn about the ways nature can benefit your mental well-being.
JMU's Intro to Mindfulness & Relaxation
Resource to learn new skills and practice relaxing in a new way.
Promotes student safety and well-being through early interventions and continuous support.
Provides personalized, confidential coaching focused on enhancing student wellness and managing stress, sleep, substance use, and relationships.
Connects students facing challenges to peers who have successfully overcome similar situations.
Other Stress Management Resources
Struggling to stay focused or bounce back from academic setbacks? Learning How to Learn is a free, self-paced online course that can help you become a more confident, effective, and persistent learner—no matter your major or background.
Adopting a meditation practice can help college students reduce stress, improve focus, and enhance emotional well-being—making it easier to manage academic demands and maintain a healthy balance in daily life.
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You can start by reading this article to learn more about meditation, how it works, etc.
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The Free Mindfulness Project offers lots of free resources to help you build a practice.
Expressing gratitude can help college students improve their mental well-being, reduce stress, and increase resilience by shifting focus toward positive aspects of their lives. This simple habit has been linked to greater life satisfaction, improved relationships, and enhanced academic motivation. This article from Calm provides eight simple practices that can be used to help express gratitude.