How to Manage

College Stress
____________________

By: Samuel Epstein, Wyatt Verret, Wesley Parker, David Campos,

Anthony Wasser

How to Manage College Stress:

A Reference Manual

Produced By: Samuel Epstein, Wyatt Verret, Wesley Parker,

David Campos, Anthony Wasser

How To Manage College Stress

How To Manage College Stress

Table of Contents
Introduction .......................................................................................................................1
Organization ......................................................................................................................3
Time Management ..........................................................................................................3
Attending Class ...............................................................................................................4
Studying .........................................................................................................................5
Health ................................................................................................................................9
Sleep ...............................................................................................................................9
Meditation .....................................................................................................................10
Substance Abuse ...........................................................................................................11
Relaxation ........................................................................................................................14
Socialization ..................................................................................................................14
Extracurricular Activities ...............................................................................................16
Yoga ..............................................................................................................................17
Conclusion ......................................................................................................................20
FAQs ...............................................................................................................................22
Index ................................................................................................................................24

How to Manage College Stress

Introduction

1
!

College is stressful, and managing that stress can be quite the battle. When handled
correctly, stress can be easily dealt with and kept from hindering your success. On the
other hand, when stress is not handled properly, a small amount of tension can turn into a
world of dysfunction, and even pose health risks if severe enough. That is why we created
this manual, to guide students towards adapting these stress management techniques.

Its important to know what causes you stress, in order to better counter it in the future.
Potentially, there are several sources that stress may come from. Students are burdened
with daily stresses such as academic demand, responsibilities of independence, life after
graduation, and several more aspects that may cause tension in ones life. If youre
experiencing any of this, follow our guide below to help you better understand your stress.

There are three main categories that we can separate the causes of stress into.
1. Unsettling effects of change can be managed by:
o Good eating habits
o Socialization
o Extracurricular
2. Feeling challenged or threatened can be managed by:
o Exercise
o Attending Class
3. Feeling that you have lost control can be managed by:
o Time management
o Meditation
o Sleep
o Studying

Once you recognize which of our categories causes you stress, you can easily navigate to
the part of this manual that will be most useful to managing and relieving your stress.

!
2

Organization

Chapter 1:
Organization

How to Manage College Stress

3
!

Organization
Time Management
Time Management is the key to success. Creating a plan for your day can alleviate a
tremendous amount of stress, by cutting out the guessing game with what to do with your
time. Follow these simple tips and you will find success in your daily tasks:

Fill in your calendar

o Each class has a syllabus that chronologically lays out the entirety of the course copy this into your calendar so you never have to guess whats going on in class.

Plan to be early - not on time

o Unexpected traffic jams or construction work on the way will only add time to
your commute. Avoid being late by leaving at least 15 minutes early.

Avoid distractions and procrastination

o Keep in mind the importance of your goals, and work your hardest to accomplish
them. Yes I know, Netflix and a big bowl of popcorn sounds pretty good. Complete
a small portion of it every day until you finish the assignment.

Make sacrifices to accomplish your goals!

o Sometimes it is okay to give up a day spending time with your friends to study for
a class. At the end you will be glad you did.

!
4

Organization

Attending Class
Attending class is an absolute requirement when pursuing that A. Just by showing up,
you give yourself the chance to stay up to date with class assignments, due dates and
schedule changes that may occur throughout the semester. Consider these tips next time
you are thinking of skipping class:

Help you stay with the schedule of the class

o Showing up every day allows you to keep track of the information and lectures
given through the classes, which will help to strengthen your study resources.

Develop relationships with classmates at UNT

o If you do happen to miss a day, being able to ask friends in your classes what
went on during that day can be extremely helpful. Also, just as having friends
in class can help get you through even the toughest parts of the curriculum.

Eliminate the unknown

o Going to class can create a positive state-of-mind when wondering if youre
completing the assignments the way your instructor expects. You will not know
for certain unless you show up!

Master the subject

o Even if youre good at a particular subject, extra in-class practice on the topic
will give you a better chance at mastering it later during homework, quizzes,
tests, and in future classes.

How to Manage College Stress

Studying
When we study, information is processed and dedicated to our memory. This allows us to
repeat that information later when the occasion arises. Without studying, you run the risk
of being caught off-guard with questions from instructors, who expect you to know the
information they assigned for you to study. The best way to avoid those situations is to
consider these tips that follow:

Setting a mood for studying

o
o
o
o

Get yourself in a quiet room

If studying with friends, make sure they are there to study and not to play around.
Put some slow studying music and try to concentrate only on the subject
Prepare yourself with snacks and drinks to survive the journey

Making the best out of your study time

o Discover what study technique you feel more comfortable with during your study time.
o Divide the subject you are studying into small sections, making it easier to remember the information
o Try to visualize what the book or review is saying, this way you are able to take in information better

Putting breaks between studying

o Make sure to set between 10-15 minutes for every 2 hours of studying, to relax your mind and stress
levels.
o During your break time try to keep away from using social networking sites as this can become
addictive and make you lose focus, Instead try to take advantage of the time and take a nap or eat your
snacks.
o NEVER extend the break times you have
set. The more you extend the times, the less
time you study

Achieving the best results after

studying
o After studying take a good night sleep
o Remember to eat well before the exam

5
!

!6
o Strive to avoid any distractions that will make you forget the information studied

Organization

!7

!
8

Health

Chapter 2:
HEALTH

!9

Health
Sleep
A healthy amount of sleep can keep the body from going into a total state of stress. This
state is caused by the body pushing harder to continue performing tasks that would be
easier to undertake with more sleep. Avoid stressing yourself out, and consider these tips to
get yourself well rested:

Get at least 6-8 hours of sleep every night

o Gaining appropriate sleep better prepares you for the daily challenges ahead.
That way, youll always be well-rested and energized for any tasks that may be
difficult without the benefits of rest and sleep on your side.

Strengthen your mental abilities

o While getting a non-substantial amount of sleep can cause you to be groggy
and uncoordinated, the right amount of sleep can help you think clearly and
assist you in your classes when you really need to use your brain.

Change your mood for the better

o Resting your mind and restoring those low energy reserves is a great way to
improve ones outlook on life. When you are ready for a long day to end,
sleeping finally turns that unpleasant day into a great new one.

The more often you sleep, the greater quality of sleep that you have. Long periods of
consistently good sleep will intensify the effects that sleep can have your body. Therefore,
we recommend sleeping often to reach your greatest potentials!

!
10

Health

Meditation
The following instructions will help you cope with school stress by the medium of
meditation.
Meditation is an essential key to be stress free. Although not used as often, it relaxes the
mind when you have lots of clutter in your mind. There are many types of meditation
exercises to help you cope with stress, but you could simply start by following sequence.
1. Find a quiet place where you can be alone if possible. (This technique may be done in
crowded places as long as it is appropriate for you to close your eyes. If you cannot
escape to your bedroom or other isolated spot, you can always close the stall door in
a public facility to achieve some degree of aloneness and privacy.)
2. Sit in a comfortable position.
3. Relax your motor muscles i.e. arms, legs.
4. Decrease your breathing rate.
5. Decreasing the rate of your other body functions.
6. Close your eyes and take three deep breaths. Let your thoughts come and go
7. Start to visualize a particular object-for example, a rose.
8. In your thoughts, start to repeat the word for the object-"rose"-over and over, at any
speed or rhythm it wants to go.
9. As you continue to repeat the word, start to imagine the rose opening and closing in
the same rhythm.
10.If distracting thoughts come into your mind, let them pass through. Continue to
repeat your word and see its image. (Often, worries of the day, like "what shall I have
for dinner" or "I have three exams to study for," will flow through your mind to
distract you.
11.Keep this process going for up to twenty minutes.
12.When it is time to stop, open your eyes slowly.

You should feel relaxed, refreshed, and less anxious after trying this technique. We
recommend you implementing meditation into your everyday routine to maximize the stress
management possibilities.

!11

Substance Abuse
Lets face it, this is college. Drugs and alcohol are around you whether you know it or not.
The best part about it is you are the one in charge of your life, and the decision of whether
or not you choose to use these substances is yours. Using substances adds an unnecessary
layer of complexity to your life, and can build more stress on yourself. When you find
yourself in a situation with substances present, remember these tips to make your
experience a good one:

Use only during social occasions

o Alcohol and drugs are very common in parties, and in this environment using
substances is reasonably acceptable. However, when you over-use these
substances, or begin using by yourself, you may need to seek further help. We do
not recommend the usage of any illegal substances.

Consume in moderation
o Alcohol makes you feel good. Keep in mind that this is your body reacting to
poison, dehydrating your cells in the brain, heart, kidney and liver. If you keep it
in moderation, and drink plenty of water before and after, the effects on your body
will be significantly lower.

Not everyone drinks - there are many other ways to have fun
o For the most part, college is the first time that young adults are exposed to drugs
and alcohol. Some argue that they are a part of the college experience, and
others strongly disagree, arguing that there are several other ways to have fun,
and substances can only bring you down. Neither is right or wrong. Only you can
control what you do with your time, so choose wisely

!
12

Relaxation

!13

Chapter 3:
RELAXATION

!
14

Relaxation

Relaxation
Socialization
Socializing is an extraordinary way to deal with stress, as dealing with others will allow you
to stop focusing on the problems that cause you distress. These steps, while very good
guidelines, do not specify the only way to socialize. There are many ways to adequately
meet and become friends with people. The following instructions will guide you through
socializing in college:
To socialize in college, one should:

Be enrolled in college
Be able to travel to college
events, both on and off campus
Be clean and observe proper
hygiene

Once these pre-requisites are

completed, you can begin with the
socialization process as follows:
1. Locate a local event either on or
off campus to attend.
2. Inquire about the proper attire,
time, and place of said event.
3. Attend event
4. Approach someone who is alone, or a small group
5. Introduce yourself to whomever you approached
6. Discuss personal interests, and ask about theirs
7. If both parties appear to enjoy themselves, ask for contact information on the
premise of seeing each other later
8. If a party is uninterested in continuing contact, end the conversation and begin with
a new group starting back from step 4.

!15
Once you have finally talked to a small variety of people, and gained their contact
information for future get-togethers, you have successfully socialized. At this point, you
may notice a certain calmness in yourself as your stress is relieved while enjoying the
company of others.

!
16

Relaxation

Extracurricular Activities

Extracurricular activities are an excellent way to discover personal interests in college, as

well as managing stress. When one finds a hobby, or gets to participate in ones hobby, that
person often feels more relaxed, and studies show those who are involved do better in
school. The following instructions will guide you towards finding and joining extracurricular
organizations on your college campus:
To be able to join extracurricular organizations at your college campus, you should:

Maintain proper hygiene

Be enrolled as a student at your campus
Have spare time so as not to detract from your studies

Joining extracurricular activities are not particularly difficult, and

only require following these few steps:
1. Locate campus organizations for students. Many Campuses
have fairs to show off the variety of organizations
2. Determine an organization that both fits into your schedule,
and piques your interest
3. Find contact information for the extracurricular, and express your interest in joining
4. Attend the first possible event or meeting
5. Socialize with the people involved, and learn about the organization
6. Begin to regularly attend events

At this point, you are involved in extracurricular activities, and are properly taking steps to
manage stress using this method.

!17

Yoga
A few yoga exercises practiced daily help to regulate the breath and relax the body. This is
done by gently releasing tension from the large muscle groups, flushing all parts of the
body and brain with fresh blood, oxygen, and other nutrients, and increasing feelings of
wellbeing. Here are a few simple yoga poses to help you relieve your stress:

Supported Bridge

1. Roll over onto your back.

2. Bend your knees and bring your feet flat on the floor close to your butt.
3. On inhalation, lift your hips off the floor coming into asupported bridge pose.
4. Roll your shoulders under and stay for 10-20 breaths.

5. To come out, press your feet down strongly and lift your hips before removing the
block and releasing to the floor.
6. Take your feet
and let you
other.

as wide as your mat

knees rest on each

7. Stay there

several breaths.

!
18

Relaxation

Supine Spinal Twist

1. Begin by straighten both legs and remove any props.

2. Bend your right knee and draw it into your chest.
3. Scoot your left hip to the right as you guide your right knee across your body toward
the floor, coming into a supine spinal twist.
4. Extend your right arm perpendicular to your body and turn your head to the right.
5. Apply gentle pressure with your left hand on your right knee.
6. Close your eye and count 10-20 breaths.
7. Then bring your right knee back into your chest and switch sides.

!19

!
20

FAQs

Conclusion
We hope that this manual can give you a better idea of how to manage the stress that
comes with college. Managing stress correctly can help you feel better about yourself, and
will provide a genuinely better outlook on life. There are plenty of methods you can
consider, so we recommend trying to find what suits you best. When you find what
methods work best for you, try to implement your plan of stress management into your
everyday routine to maximize the stress relief potentials!

!21

FAQs

!
22

FAQs

FAQs

Are there any other ways to deal with stress?

o This manual only touches on a few methods of dealing with stress! There are
many other ways, such as reading or sports.

What if Im still feeling stressed after working through this manual?

o If you still feel overwhelmed with stress, we recommend consulting a licensed
professional.

Can this manual be used for people other than college students?
o Some aspects of this manual are universal, however it was developed with a
focus on college students.

Do I need to do everything in the manual to get rid of my stress?

o Not at all! Only do what you feel comfortable with. This manual provides many
different ways to help many different people.

Will these help prevent stress in the future?

o Doing any combination of these will most likely help keep your stress down,
while also preventing more stress from arising.

!23

Index

!
24

alcohol, 9
breaks, 5
breathing, 8
Class, 1, 4
Extracurricular Activities, 12
Meditation, 1, 8

Index

Sleep, 1, 7
socializing, 11
Studying, 1, 5
Time, 1, 3
Yoga, 13