The hardest parts about high school should be the complex math problems, Shakespeare units, book-length history finals and theoretical physics questions. Yet, for many high school students, the hardest part is separate: The pressure and panic piled on top of those demands. It’s the stress.
A little bit of stress isn’t a bad thing. In fact, small doses of stress can be a valuable motivator when you’re staring down the pike at an imminently due assignment. However, too much stress has the opposite effect on the brain, clouding our memory, frazzling our nerves and hampering our ability to focus.
How can students kick off the harmful stress while still remaining motivated? How can you take meaningful, beneficial breaks from studying without “checking out?” Here are a few ways to do it.
Sneak Frequent Breaks into Your Study Schedule
Let’s begin with the basics. Rule number one: make a schedule. This step can be the single most significant tool in your fight against stress. The more structure you give your studies, the less likely you will be to suffer the ups and downs of cramming, worrying and crashing.
Within that detailed schedule, sneak in frequent breaks. Studies show that breaking every 50 to 90 minutes positively affects students’ ability to absorb and retain information. You might think you’re doing yourself a favour by running a marathon study session – but it’s better to complete your work in sprints and rests. Even if you’re taking challenging courses like ENG4U grade 12 english or University-level math online, leave yourself time to rest.
Get Outside for Fresh Air, Sunshine and Nature
Maybe you’ve heard the popular online adage “Touch grass.” The phrase is often levied at a user who’s too online, too absorbed in the internet that they’re losing a real-world frame of reference. Incidentally, it’s also just a great piece of advice!
Students need sunshine, fresh air and nature, just like everyone else. These elemental parts of the human experience ground us, keep us healthy and nourish our connection with the outside world and each other. Studies also show that oxygen, vitamin-D-rich sunlight and “forest bathing” can reduce stress.
Especially if you’re a student at an online high school, take advantage of the flexible, self-paced education model to get outdoors during breaks and study times.
Mind Your Essentials: Diet, Sleep and Exercise
The triad of sleep, diet and exercise form the bedrock of human health. When any one of these is out of alignment, your body and brain pay the toll.
Sleep and exercise, in particular, have been shown in studies to regulate the body’s stress responses and feed the brain dopamine (that feel-good hormone!). Make time for exercise among your busy schedule, whether it’s a walk in the park or yoga in the living room. And get sufficient, consistent sleep – which, for teenagers, is between eight and ten hours.
Keep a Daily Gratitude Journal
Lastly, some students find that the source of their stress isn’t anything physiological or time-bound. It’s that nagging internal dialogue, which can be harsh, exacting and cruel at times.
If this is the case, consider keeping a daily gratitude journal. Each morning, list something you’re thankful for; something you did that you’re proud of; something you’re excited for in the day ahead, and something you’re excited for on the horizon. This simple act of inventorying your positive emotions can help you put your stress into perspective – and hopefully crowd out your negative internal dialogue.
Try these strategies the next time school gets hectic. You might find that they help you calm down, brighten up and allow you to focus on your academic success.