Top Stress Management Techniques for Students

Students tend to lose consciousness about eating habits due to stress. Your diet can either increase your brainpower or drain your mental energy. A healthy diet can function as one of the great stress management techniques for students. Improving your diet can prevent you from undergoing diet-related mood swings, light-headedness, and more.

Top Stress Management Techniques for Students

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Most students experience significant amounts of stress, and this stress can take a significant toll on health, happiness, and grades. For example, a study by the American Psychological Association (APA) found that teens report stress levels similar to that of adults.

That means teens are experiencing significant levels of chronic stress, and that they feel their levels of stress generally exceed their ability to cope effectively. Roughly 30% report feeling overwhelmed, depressed, or sad because of it.

Stress can affect health-related behaviors like sleep patterns, diet, and exercise as well, taking a larger toll. Given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars, this is understandable.

What is Stress?

Stress is the natural defense mechanism in our bodies. The brain identifies a stressful state or a potentially stressful situation and releases hormones that prompt the adrenaline rush in our bodies. There are various triggers of stress that vary across each individual. Our personal experiences, environmental effects, media consumption, genetics, personality, and other factors influence how much stress can we cope with. The intensity of stress also differs across various situations.

However, evolutionary theories suggest that stress activates a “fight or flight” mode in our bodies in response to a dangerous situation and activates our immune system. This helps us respond quickly to dangerous or threatening situations. Often stress helps us in a positive way to fight and overcome the state we are in. We tend to push ourselves to study better, score better, and achive better. But, too much stress can leave us overwhemed which makes us unable to cope with it.

Causes of Stress in Students

At the same time, they have to navigate through social challenges inherent to the schooling experience. Making new friends, handling more workload, being without parental support sometimes are a part of the social experiences.

Fear of Failure: students are always stressed about whether they will pass the exam. What if they aren’t able to understand and fail in school? They fear the consequences because they aren’t reminded their strengths. They often feel they aren’t studying or scoring enough.

Peer Pressure: The most common causes in peer pressure. Elder often unintentionally compare students with other and expect them to be equally focused and score higher than other kids. This makes students lose confidence and lower their self-esteem.

Feeling of Uncertainty: Sometimes students go through a feeling of what will happen after studies? Will they get admitted to the best college/University? These thoughts trigger stress during their school life.

Where Can Students Go for Help With Managing Stress?

Stress can rise to dangerous levels, threatening students’ physical, emotional, and mental health. But nobody has to face stress alone. Here are some organizations and resources you can contact to receive treatment and support for managing stress in college.

On-Campus Mental Health Services

If you need immediate assistance, contact your school’s student services. This department can direct you to appropriate resources, such as mental health clinics, online screening, and individual or group counseling. Taking advantage of these services can improve your mental health, allowing you to thrive academically and socially.

Off-Campus Centers and Hotlines

Other external resources include 24/7 hotlines. The National Suicide Prevention Lifeline at 1-800-273-8255 gives students space to talk with trained professionals about suicide ideation and conditions such as severe stress, depression, and anxiety.

Similarly, The Trevor Project offers many support services, including a 24/7 crisis counseling center and hotline, for LGBTQ+ students experiencing stress and other mental health challenges. For help, text START to 678678.

Frequently Asked Questions About Managing Stress in College

If left unaddressed, stress can lead to depression and anxiety in students. This can, in turn, negatively impact school and work performance and personal relationships with family, friends, co-workers, and peers.

Many factors contribute to rising stress levels in college students. For one, college continues to grow more and more expensive, which can pose financial obstacles to students and lead to stress and anxiety. Other common causes of college stress include challenges posed by the COVID-19 pandemic, rigor of coursework, struggles making friends, homesickness, and housing and food insecurity.

Students can manage stress in many healthy ways, such as by pursuing a new hobby, building a support system, and working on time-management skills. Other stress-management techniques include journaling and seeking counseling or medical help. Students should refrain from using drugs and alcohol to manage stress.

DISCLAIMER: The information provided on this website is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment; instead, all information, content, and materials available on this site are for general informational purposes only. Readers of this website should consult with their physician to obtain advice with respect to any medical condition or treatment.

With COVID-19 exacerbating stress levels and challenges for students, colleges need to start thinking about how they can leverage services to support learners. Learn the signs and symptoms of the most common mental health conditions among college students, and find resources for support. Research indicates that more and more college students are thinking about suicide. Learn how to recognize the warning signs and get help.

Sources:

https://www.verywellmind.com/top-school-stress-relievers-for-students-3145179
https://leverageedu.com/blog/stress-management-techniques-for-students/
https://www.bestcolleges.com/resources/balancing-stress/

Assertive at Work

Being assertive at work can be really hard, and this is something many people struggle with. Our insecurities, perceived weaknesses, motivations and goals can all stop us from being assertive when we need to be. In this article, Charlotte Scott explains why we need assertiveness, what it actually is, and how to be assertive.

Assertive

How To Be Assertive at Work in 7 Steps (With Tips)

Assertiveness is one of the skills that can help you advance your career and achieve the professional goals that you want. Using the right amount of assertiveness in the workplace makes it easier to negotiate a salary, earn a promotion and build long-lasting relations with your co-workers. Some people are naturally assertive, but you can also learn to be assertive over time, so knowing what steps to take to be assertive is the key to success. In this article, we share how to be assertive at work in seven steps and explore how using it can help you succeed professionally.

Assertiveness is a key communication skill that allows you to speak openly about yourself, your goals, opinions and ideas without worrying about what others might think about it. Being assertive is therefore having the confidence to express yourself freely and taking care of your personal and professional needs while staying respectful and appropriate. This skill is especially useful in the workplace. Assertive employees are typically more focused on accomplishing their goals and can easily say ‘no’ to things that limit their growth without feeling guilty.

Being assertive can help you better guide your career because it allows you to focus on your goals, talk openly about your plans, ask for help when you need it and recognise when someone’s taking advantage of you in the workplace. Here are seven steps that can get you closer to becoming more assertive at work:

1. Work on your confidence

Learning how to be self-confident is an essential step in developing assertiveness because it makes it easier for you to advocate your ideas and opinions if you’re not satisfied with the ideas of others. When you’re confident, it’s easier to receive criticism because you’re not as tempted to take things personally. A proven technique to become more confident is looking back at your accomplishments and analysing them to see how your skills, experience and knowledge helped you achieve those things. This also allows you to learn more about yourself and your goals.

How to be Assertive in a Relationship

Being assertive in a relationship is not that easy. However, it is a technique that could be learned. Evolving assertiveness in oneself could be started by a good understanding of yourself and the beliefs you value. With these simple steps, you can build the basis of self-confidence. Assertiveness not only builds your self-confidence but also provides various other perks for refining your relationship at the office as well as other spectrums of life.

People with an assertive personality manage to get what they want at work. Assertive personalities will speak out and ensure that they are heard. While the assertive people who could not communicate confidentially or hesitate in stating their point often fall to the curb. Their points are out sided as they are observed as uncategorized, weak, and uncertain.

Assertive personality workers try to be assertive but end up being aggressive while keeping their point, while others go to the other end of the side completely. Hence, it is very important to manage the assertive personality in yourself so that you could stand out amongst such colleagues and depict better skills of professionalism. It is imperative that you be assertive personality without going overboard or without being feared.

Assertive personality is a technique of speaking the truth to get what you want while exhibiting a confident and reliable professional image. The task is not simple, but by following a few methods, you can learn to be assertive as well as professional. In the present day work life, we juggle deadlines, multiple projects, changing priorities, constant interruptions in the assertive personality, and fewer resources. According to the recent assertive personality, people face difficulty in negotiating limits on their workload, specifically when the request is impossible or unreasonable. While some have difficulties in giving feedback without forming disharmony in their working relationships.

Situation: It’s Time for a Raise, But Your Boss Isn’t Making Any Moves

After asking for a raise during a check-in with your boss, she says that [you’ll have to wait at least another six months](https://www.themuse.com/advice/how-to-stay-motivated-when-youre-not-getting-a-raise]. The company’s just not able to give raises right now, but she assures you your performance is such that you’ll be considered for a salary bump when the time is right.

Passive Approach: You swallow your disappointment and nervously utter, “Oh, that’s fine—no problem,” to assuage the awkwardness of the situation. But later, you go home and complain about it for hours, because you feel it’s completely unjust.

Aggressive Approach: After being told you’ll need to wait for a raise, you inform your boss that you’re going to begin to look for opportunities elsewhere—where someone will treat you like you deserve to be treated.

Assertive Approach: Because you respect yourself and your need to be compensated fairly as much as you want to understand your boss’ reasoning, you don’t let your bruised ego get the best of you and lash out. Instead, you ask for more clarity on the company’s future and define tangible goals and targets that you can review when you revisit your salary request down the road.

In the assertive approach, you’re showing resilience by responding in a proactive, future-oriented manner, signaling maturity, level-headedness, and a commitment to the company.

Some additional tips you should consider while learning to be assertive at work.

So it is clearly evident that you could manage to get what you want at your workplace by simply bringing assertive change in your behavior and way of speaking. Just work on your assertive skills and make time to time modifications in the manner you keep your point in your work. This small step could benefit you in several ways of building your career and work relationship.

This is a guide How to be Assertive at Work. Here we have discussed the 9 most important skills of assertive at your work with some additional tips. You may also read about assertive personality-

How to be assertive in five steps:

  1. Be curious about the other person’s point of view. Even if they are not acting professionally, they will have reasons for their behaviour or opinion. Ask open questions and really listen to understand what they have to say. If people are being unreasonable, listening to their needs and expectations can be really challenging. But if you ensure they feel listened to and respected, the conversation can shift to a more positive dialogue.
  2. Speak up and express yourself. People can’t read your mind, so be honest and specific. Use “I” language to avoid sounding critical. For example: “I have another suggestion” rather than “You’re wrong”. Or “I noticed the deadline wasn’t met” instead of “You didn’t meet the deadline”. If you have a hard time turning down requests, learn to say no, not yet, or not now. Saying no is not selfish, it shows you are able to prioritise and can set healthy limits. Remember, every time you say yes to something you are saying no to something else. Saying no therefore also enables you to say yes to the things that matter most. Explain your perspective and ask for help if needed. Keep any explanations short and simple.
  3. Watch your tone: It not just what you say but how you say it. Keep your tone of voice and body language open and warm. You don’t want your message to get lost because people are reacting to your delivery. We read a great deal into the way something is said, not just the words people use. When you are preparing for an assertive interaction, think ahead about your body language and how you can show you are OK and so are they. Pay particular attention to your facial expressions, arms and posture.
  4. Think win-win: don’t assume the other person is aiming to undermine or belittle you. Even if they are, don’t sink to their level, don’t treat them badly, and don’t withdraw from the conversation. Build on their ideas rather than dismissing them. Offer potential solutions and ask the other person to help you shape an answer that works for both of you. Work together on the challenge or issue, exploring it from all sides, finding common ground and a way forward that deals with both of your concerns.
  5. Respond, don’t react: if you find yourself feeling strong and unhelpful emotions in an interaction, it can be really hard to stay assertive. Take a deep breath, pause and think. Your feelings and emotions are entirely valid, however assertiveness means not allowing those feelings to drive your behaviour.

References:

https://uk.indeed.com/career-advice/career-development/how-to-be-assertive-at-work
https://www.educba.com/assertive-at-work/#:~:text=Some%20additional%20tips%20you%20should%20consider%20while%20learning,to%20day%20connections%20with%20assertive%20people%20at%20work.
https://www.themuse.com/advice/how-to-be-more-assertive-at-work-without-being-a-jerk
https://www.educba.com/assertive-at-work/
https://www.managementcentre.co.uk/insights/assertiveness-at-work-explained/

During your senior year of high school you need to:

  1. Work with a sense of urgency.  Have a plan and work the plan. It works if you work it!
  2. Make a commitment to earn the best grades that you possibly can during your senior year. Get a tutor for the subject that you need help in at the beginning of the school year.
  3. Make it your goal to apply for three to four scholarships per month. No amount is too little to apply for because college is expensive. Unlike public schools, you will have to buy your books and all required classroom supplies in college.
  4. Attend local college fairs in the fall and talk to college recruitment representatives.
  5. Narrow of list of schools down to 3-4 colleges by Thanksgiving break.
  6. Start collecting your letters of recommendations from your teachers and community leaders in the fall.    Last minute requests oftentimes go unfulfilled.
  7. Apply for FAFSA in January of your senior year. Next, check your e-mail account every week for correspondence from FAFSA or your prospective college  financial aid office. Your financial aid is not fully processed until you receive an awards letter from the college stating what they are willing to offer to you in the form of grants, scholarships and loans.
  8. Take the ACT or the SAT test in the fall of your senior year of high school if you did not take it during your junior year.  Do not be satisfied with an average test score.
  9. Do your research. Make sure that the college you want to attend offers your desired major. A great deal of your college success begins with finding the right fit (college) for you.
  10. Participate in a college tour if you have the financial resources to do so.
  11. Write three scholarship essays that you can tweak based on the scholarship’s criteria. Please have your essays proofed by your English teacher to check my essay for errors.
  12. Remove inappropriate pictures and comments from your social network accounts.
  13. Create a professional e-mail address  for communication with your college advisor.
  14. Decide which college you will be attending by March or spring break and submit your college application.
    If you are an athlete you will need to be certified by the NCAA Clearing House to play sports. See your counselor and head coach for more information regarding this process.

    Submit your freshman orientation and housing fees in March or April.

 

 

E-Books

The e-books have evolved, and lots of innovations have taken place in the twenty-first century. The changes are due to the increasing number of audiences who are passionate about reading but have no time going through the print books or long essays. During the 2016 New York City Digital Book World exhibitions, over thirty-five exhibitors participated outlined some innovators have achieved in the e-books development (Joseph & Jha, 2015). Examples of such innovations include the book soundtracks, Narrated Books and the Sky’s the Snippet applications.

A Book Soundtrack is a service providing soundtracks for e-books although they are not audio books. The soundtrack magnifies the reading experience through sounds. For example, when one reads a book that involves construction, one can hear the sound of a hammer that hits the nails against the wall. When one is reading a novel that narrates a person walking down the staircase, the reader can hear the sound of footsteps (Joseph, 2015).

The Audible and Amazon offer the readers a chance to listen to the audiobook while reading the same on an e-book. The Overdrive Company currently provides the publishers with ability synchronize and embed audio in their e-books (Joseph & Jha, 2015). Other e-books have the capability to highlight each word the narrator reads. The Snippet Company has provided Sky’s the Snippet application that provides a media-rich, short form and clean reading experience to the readers (Joseph, 2015). The Sky’s Snippet allows writers to embed social media conversations, photos, videos and videos into the reading experience.

The electronic book is currently taking dynamic trend which will be different shortly from the common tradition already known. The frontline of e-books revolution has revealed trends worth considering. Some of the trends include enhancing and improving e-books, ease, and increase in accessibility and valuing publishers (Joseph, 2015). Consumers and readers have indicated their love and interest for e-books due to accessibility and convenience. Although most people can access the e-books, there is nothing different since most of the e-books are just the digital forms of print media.

In future, however, the trend will change. The e-books will integrate an interactive face between the e-book and the readers. Such examples include videos that guide a user to solve complex statistical problems in Math. Audio pronunciations of words of different languages and memory assessments are also helping readers to assess how much they can remember from their readings (Joseph & Jha, 2015).

Electronic Books are growing rapidly and reaching a broad range of audiences. Although the e-books are readily available and enjoyable to read, they exhibit some shortcomings. Some of the great disadvantages of e-books include the difficulty in understanding them due to straining of eyes on the screen of a device. Moreover, the e-book reader software has enabled reading of e-books across different devices, although it is quite an expensive costing over four hundred dollars which most people cannot afford.

Although the e-books have some shortcomings, the advantages outweigh the disadvantages. Electronic books have some advantages such as the ability to download, save and read a lot of books in a single gadget such as a handset, unlike print books which are heavy to carry and occupy lots of space (Joseph, 2015).

The Kindle application software enables wireless downloads of all types of electronic books from the Amazon.com. The software also allows a reader to read books across different devices such as personal computers, iPhones or even Android enabled devices. The e-books are never out of stock, unlike the print books which may run out of stock in libraries or bookshops and stores. The electronic books also do not overflow a personal reading shelf or cabinet as they occupy a small storage in a device and can easily be detected when one is no longer in need of a particular e-book.

In conclusion, the electronic books will eventually replace the print media and books due to its benefits to the business model, readers, and civilization. The electronic books have made it possible for everyone who can access the internet to search for, download, save and read any book of their choice. The future generations are more of digital, shopping online virtually everything with no time to run down the street to buy a book.

4 Steps That Need to Be Done to Improve Kenya’s Education System

The young, growing population in Kenya has the potential to transform the economic fortunes of the country. For this transformation to be achieved, the quality and relevance of the skills the young people possess when entering the labor market have to be improved. This requires sustained improvements in the education sector at all levels from primary to tertiary.

A lot has been done regarding access to education. However, more needs to be done regarding the quality and range of educational opportunities. The next few years will be instrumental in determining how Kenya fares as the population of the working-age grow.

Kenya’s primary indicators have been moving the right direction incomparably. According to UNICEF data, the net enrolment has gone up to 89 %.

Let’s look at the steps that need to be taken to improve the education sector in Kenya:

 

  • Reinventing education using powerful distance learning tools adapted to the economic, technological- intensive e-learning that is guided by actual pedagogues

The development of digital content is progressing very well at the Kenya Institute of Education. An ICT curriculum has also been introduced at teacher training level. A proposed 10-year master plan for ICT will make sure that ICT development will become holistic and integrated with all the levels of education. Citizens that will be produced will be more knowledgeable and skilled with ICT and will have the capacity to compete with the outside world as envisioned in Kenya’s Vision 2030.

A national center for ICT in education (NACICTIE ) will be established. The center will have a complete national help desk and support section.

There will be the enhancement of public-private partnership for ICT investment in education and training. The provision of school computers will be based on the ratio of one desktop per 15 learners and a laptop per teacher.

Educational broadcasting services will be launched throughout the country.

  • Investing early in education

Great emphasis has been placed on early childhood education by the Kenyan Government.

More financial and physical resources are to be provided to the Early Childhood Education and Development Program. Free 2 year pre-schooling is provided for all children before they proceed to primary school. The Kenya Institute of Education has provided a comprehensive curriculum for Early Childhood Education. A modern library and resource center for ECED has been established. More resources are provided for systematic training of teachers of ECED institutions. The budgetary allocation for pre-schooling programs has been increased in a bid to make early education a sound investment. Free primary school education has been introduced to make primary education accessible to all Kenyans.

 

Gross enrollment has improved by over 120%. With this increase, the education sector is mired by myriads of challenges that are related to access, quality and equity in the country. All pupils are offered an opportunity for accelerated learning in their early years of schooling.

 

 

  • Evidence-based studies to aid in the restructuring of education

The decision making process by policymakers at the Ministry of Education, The Kenya Institute of Curriculum Development, The Kenya National Examinations Council, The Teachers Service Commission, The Commission for Higher Education among others isn’t without challenges. A task force on the realignment of education to the new constitution and Vision 2030 present a report that needs to be discussed by all stakeholders before the recommendations are rolled out. Among those recommendations are the new education curriculum reforms that aim at aligning the learners’ knowledge and skills with the dynamic technology and global labor demands

 

  • Curriculum Reforms as part of system change

A new curriculum is being developed. The national education policy on curriculum reforms is guided by the vision of nurturing the potential of all learners. The ultimate aim of the new curriculum is to equip the learners with skills that for the 21st Century. It is anchored on a global shift towards educational programs that encourage optimal human capital development.

There is particular emphasis on the learner’s ability to coexist as a responsible citizen without sectarian inclinations, patriotism, citizenship, and character. The system-wide reforms focus on school-based quality assurance, instructional leadership, improvement of the learning environment, cost-effective and quality teaching material, learning infrastructure that is standard, continuous professional development for education stakeholders and a general drive towards inclusive education.

The reforms also introduce technical and vocational training much earlier in junior secondary school to encourage attainment of academic and industry qualifications. The central focus of the changes is the approach to teaching and learning around the child. The reform process has been producing a flexible curriculum to permit parallel alternative pathways that provide learners with choices of specialization and interests.

 

Conclusively, quality education will be provided by injecting these steps into the system. The integration of policies aimed at disruption and transformation for the acquisition of tangible results is essential.