A College Student’s Guide to Stress Management

By Chaamy Yapa

Stress is not only familiar to many of us as college students, but it almost feels like a companion since it lingers for longer than it should. But what if I told you there are ways to manage stress in a healthy manner? Say goodbye to procrastination, sleepless nights, and chaotic schedules. If you follow these simple strategies, you can manage any stressors that enter your academic pursuits and home life:   

1. Organize yourself: One of the key reasons many students tend to stress is due to the pressure of daily demands and responsibilities. It can be extremely helpful to have an agenda and plan to manage your tasks effectively throughout the week. Try to prioritize your tasks based on deadlines and importance, to ensure all are completed in a timely manner. A to-do list can keep you in check and remind you of activities to complete daily. Despite the demands of school assignments and house errands, be sure to allocate time aside for rest and self-care as well. This can be on the weekends or evenings depending on your week-to-week schedule.  

1. Establish boundaries: Sometimes, and especially as college students, we think we can be present to participate in every activity. However, that is not always possible, and it is completely okay to say “no” sometimes. You can learn to recognize where your limits are and set boundaries to avoid overcommitting to things you won’t have time for. Communicate your schedule to your friends, family, and others so that they can grasp a sense of when you have availability. 

1. Create a Study Environment: To keep up with academic assignments, establish a secure study environment. The area where you choose to channel your inner student duties is critical as it can impact your productivity.  

1. Don’t Be Afraid to Seek Support: If you see yourself falling behind in classes, don’t hesitate to find the appropriate help. Your campus is equipped with resource centers and professionals to assist you in tutoring, writing center help, etc. If you need someone to share your concerns with and just talk to, there are counselors at the counseling center and other mental health resources. 

1. Mindfulness and Stress Reduction Techniques: Explore meditation, yoga, deep breathing practices or another form of physical exercise to release your stress. These methods are known to calm your mind and allow you to focus on the important parts of your life. This can help you to maintain a positive mindset and enable you to handle the weight of stress in a healthier manner.  

All in all, balancing academic and home life is certainly challenging. However, with ahead of time planning and exploring effective stress reduction strategies, it will be much easier to manage stress and succeed in school. If you prioritize creating an organized schedule, and sticking to it, you can avoid unnecessary pressure and stress. Remember, everyone’s day-to-day life is different, and these are just a few examples of useful strategies. Find what works best for you and tailor to your needs. Let’s overcome stress together!   

Chaamy Yapa is a CUNY CARES Navigator and a recent graduate of Macaulay Honors College at CUNY Baruch. 

The Importance of Sleep for Student Wellness

By Chaamy Yapa  

In the midst of all the academic, extracurricular, and social commitments, students may find themselves not receiving the full 7 hours of sleep their bodies require to function throughout the day. Sleep is used to rejuvenate the body and support overall health including cognitive function and immune strength. It is one of the most important things we can do to maintain our wellbeing. Many vital biological processes occur throughout a full night's sleep. 

Sleep can firstly have a direct influence on how the brain can absorb and retain information. Students are more likely to be able to focus on lectures and make the most productivity out of their academic workday with a full night’s sleep. As written by the American Academy of Sleep Medicine (AASM), “Students getting adequate amounts of sleep performed better on memory and motor tasks than did students deprived of sleep.” This is why pulling an all-nighter may sometimes lead to fatigue and compromised performance compared to when you are fully rested and nourished. Altogether, a full 7-8 hours of sleep each day is beneficial. Disrupted sleep patterns can have negative effects on your success as a college student and you do not want that! 

In addition to insufficient sleep inhibiting academic activities as a college student, poor sleep may also produce unpleasant effects in mental health. For students already juggling so much, sleep can help prevent or alleviate stress, anxiety, and depression. Without a consistent sleep schedule, there is no way for the mind to stabilize and rest emotionally.  To maintain a positive outlook and mental state, consistent sleep is essential. According to an NIH (National Institutes of Health) article, “Poor sleep has also been associated with post-traumatic stress [25], eating disorders [26], and psychosis spectrum experiences such as delusions and hallucinations”. Not only is physical wellbeing crucial to proper function but mental wellbeing is as well.  

To begin a healthier sleep schedule, here are some tips students can participate in:  

1. Go to sleep 1-2 hours earlier than you normally do (If your schedule permits, do not wait to do your work at night! Your brain is most active in the mornings.)  

2. Stay out of bed (Avoid spending most of your day in bed, you will be less likely to be able to sleep later when you need to.)  

3. Take time to “wind down” (Have a wind down routine if it helps your body prepare you to go to sleep.)  

4. Wake up at the same time on the weekends too (It is best to condition your body to sleep and wake up at the same time daily.) 

Finals season is here, and it is especially tempting for students to pull all-nighters and sacrifice bedtime. Remember, in a college student’s life if you DON’T snooze, you lose! Rest up for a healthier, sharper, happier you! Your body will thank you later.

Helpful Apps (3 Apps Revealed Every Week): 

1. Time/Productivity App: Pomo-Focus Timer: allows you to time yourself efficiently to complete tasks with small breaks in between (on a Pomodoro timing system). 

2. Study App: Khan Academy- has topics for all sorts of subjects and includes both videos and questions to test your knowledge! 

3. Social Network: Handshake- allows you to apply to jobs and internships of your choice in your field through various filters that best fit what you are seeking. 

And check out some sleep app recommendations here: https://www.verywellmind.com/sleep-apps-winners-tried-and-tested-in-2023-7973569 

Student Self-Care Habits for Mental Health

By Chaamy Yapa 

Starting to feel classes are getting a little heavier than they should? Is it that time of year when you are starting to pull all-nighters just to finish a paper due the next day or to cram study for a midterm? These all seem like good ideas at the moment but continuously holding these habits will bring you long-term trouble. As a college student, it is vital to monitor your mental health throughout all the challenges that may arise with a very demanding schedule. The pressure to keep up with all these responsibilities can be exhausting and can bring you additional stress and anxiety. This is why it is crucial to understand how to balance life activities while prioritizing self-care at the same time. Anything is possible, you just need the drive and organization to be able to manage it.

In this blog, I will walk you through some of my favorite ways of self-care. Hopefully, you will learn some key tips for taking care of yourself this semester while you allocate time for all your academic commitments:  

1. Build a Routine: If your weeks consist of regular classes and work shifts, you will need to build a routine around these activities. If you have morning classes and night work shifts, allocate time for studying before your classes or after you come back from work. Create a time limit of how many hours a day you will need to complete assignments/homework so that there is a day blocked off (maybe every Friday) for a break. With a well-organized schedule, you will improve your time management and productivity without wasting your time and ending up creating unnecessary stress leading to procrastination, etc. 

2. Find Unique Outlets: Pick a place to go to, a thing to do, or a person to be around as a way of unwinding for the week. Engage in a unique activity like attending an art gallery, going to a musical concert, journaling, meditating, yoga, etc. Do not neglect time for yourself; rest is important and absolutely necessary as a college student. You are not meant to work and exhaust yourself continuously.  

3. Seek Help When Needed: You do not have to go through anything alone, there is always support out there whether it be in your family, friends, faculty on campus, etc. If you are already on a path where you are struggling with your mental health, do not hesitate to get help. Seeking help is a sign of strength and honor especially when you are dealing with stress, anxiety, depression, or other mental health concerns. 

4. Sleep is Crucial: Sleep is something every human needs to be able to function every day. Without 7-9 hours of quality sleep, your mind and body cannot recover from the spending of energy during the day. Sacrificing sleep for the sake of academics and work is not the right move and will only cause you excess stress. 

CUNY offers resources for mental health and wellness that can help you succeed in school and meet your essential needs.  Visit www.healthycuny.org and click on the “Resources” tab to learn more.