This blog post on stress management for college students in Kenya will teach you a simple 11 step College Stress Management Plan that will help you manage stress effectively.
Stress Management For College Students:
1. Pray
The first thing that you should do when you find yourself in a stressful situation is to pray about the issues stressing you.
Praying is simply talking to God. Therefore, create time to tell God about your problems and then ask Him to help you solve them.
Make praying a daily habit for managing stress because prayer is a type of talk therapy since you discuss your problems with God. It is doubly important in those situations when you have no one to talk to about your problems.
Prayer is also powerful especially if you believe that God can help you because He can resolve the stressful situation for you. Therefore always pray about the things that are stressing you and ask God to help you.
Though you can pray at any time and in any place, make sure that you always pray in the morning so that you can put yourself in the best frame of mind to face the new day. If you have never prayed before, you can say the following prayer silently in your heart:
Dear God, I ask you to help me with this problem (state your problem here) that is stressing me. I ask you to also give me wisdom so that I may know how to deal with it. Amen.
Stress Management For College Students:
2. Deal With The Problem
The second step in the College Stress Management Plan is to deal with the source of your stress. Common challenges facing campus students in Kenya or the causes of stress in college students include the following:
*Academic stress e.g. from examinations, writing papers, etc.
*Financial stress e.g. from not having enough money
*Personal stress e.g. from adjusting to living in a new environment, self-image issues, etc.
*Family stress e.g. high expectations from parents.
*Relationship stress e.g. after breaking up with a partner.
*Future stress e.g. not sure you will get a job after graduation, not sure of the career you want, etc.
To deal with any type of college stress, do the following:
a. Write down all the things that are stressing you
the cold weather, upcoming exams, money shortage
b. List these sources of stress in order with the most stressful at the top
Upcoming exams, money shortage, cold weather
c. Brainstorm by writing down all the possible solutions for your number 1 problem
Read my class notes, read online notes, discuss with classmates, read recommended library books, go through past exam papers
d. Analyze your solutions and write down top 3 best solutions
Read my class notes, go through past exam papers, read recommended library books
e. Create an action plan by writing down how you will implement the top 3 solutions
Today – begin reading my class notes
This weekend on Saturday – borrow past exam papers and photocopy them to have my own set
Next week Monday – borrow recommended books from the library and start reading them
Stress Management For Campus Students:
3. Replace Negative Thoughts
Your thoughts influence your feelings and behaviors. For example if you are always thinking, “I will fail my exams”, you will begin feeling stressed or depressed and start behaving in ways that will result you in failing those exams for instance wasting time brooding about your situation.
If on the other hand you think positive thoughts like “I will pass my exams”, you will feel hopeful or encouraged and behave in ways that will probably lead you to passing your exams for example by revising at every available moment.
Therefore if you want a positive outcome from your stressful situation, you have to replace negative thoughts with positive ones.
To do this, monitor your thoughts and when a negative one crosses your mind, write it down. Then, write down the positive thought that you will think to replace the negative one.
For example if the negative thought “I will fail my exams” keeps crossing your mind, replace it with a positive thought like “I will pass my exams”.
For supernatural results, replace the negative thoughts with positive statements from your faith. For example if you are a Christian you can replace the negative thought of “I will fail my exams” with Bible verses for exams like the following:
*With God all things are possible. (Matthew 19:26)
*I can do all things through Jesus Christ Who strengthens me.” (Philippians 4:13)
*In all these things I am more than a conqueror. (Romans 8:37)
*The Lord is my helper; I will not fear.” (Hebrews 13:6)
So for example when the thought “I will fail my exams” crosses your mind, cancel it by thinking, “I will pass my exams because with God all things are possible.
Stress Management For Campus Students:
4. Meditate
Meditation is a very effective relaxation technique because by fixing your mind to one thought or phrase, your heart slows down, tension dissipates and you are able to relax.
Therefore create time to meditate in the morning or evening.
For the best results, choose a phrase that speaks to your stressful situation to meditate on. For example, if you are stressed because of exams, you can meditate on “I will pass”. If your mind wanders from the phrase you are meditating on, gently draw it back to the phrase.
For supernatural results, meditate on phrases from your faith. For example, if you are a Christian, you can meditate on the following Scriptures as this will help you face your challenges more confidently:
*With God all things are possible. (Matthew 19:26)
*I can do all things through Jesus Christ Who strengthens me.” (Philippians 4:13)
*In all these things I am more than a conqueror. (Romans 8:37)
*The Lord is my helper; I will not fear.” (Hebrews 13:6)
*God is a shield to those who put their trust in Him. (Proverbs 30:5)
Stress Management For University Students:
5. Breathe Deeply
Deep breathing, which is also known as abdominal breathing is the fastest way to counter the body’s response to stress.
To breathe deeply, place your hand on the abdomen and breathe in through your nose until your abdomen rises. Hold your breath for a few moments and then breathe out completely until your abdomen falls.
Repeat breathing like this several times (around 10) and you will begin to feel relaxed.
As you get better at deep breathing, up the ante by breathing it to a count of 4, holding for a count of 4 and exhaling to a count of 8.
For optimum results, combine deep breathing with imagery and words that help you relax. For example, as you breathe in you can visualize yourself receiving peace and relaxation. When you exhale you can imagine yourself expelling stress, tension and negativity.
Therefore practice deep breathing every day since it can be done anywhere. For example you can deep breathe when you are seated in class, when you are stuck in traffic and even just before you sleep at night.
Stress Management For College Students:
6. Guided Imagery
Guided imagery is another effective relaxation technique that involves imaging yourself in a stress-free situation by using all your senses (sight, sound, smell, touch, taste).
For example if you find yourself in the middle of a stressful situation, you can remove your mind from the stressful place by imagining yourself on a beautiful beach. See the bright, blue skies above you and the calm, blue waters stretching out infront of you. See the golden sand around you and the palm trees near you. Hear the leaves of the palm trees swaying in the wind and the ocean waves lapping on the shore. Feel the warm rays of the sun on your face and the sand between your toes. Smell the wind from the ocean and taste the drink in your hand.
Do this whenever you want to detach from a stressful situation and relax.
You can also use another place for your guided imagery. For example you can imagine yourself in a forest if you feel relaxed in forests.
Stress Management For University Students:
7. Physical Exercise
Physical exercise and especially aerobic exercise, is very important for managing stress because it results in the release of hormones known as endorphins which make you feel good.
Aerobic exercises also burn the stress hormones circulating in your body which reduces your chances of developing stress related illnesses or worsening conditions like acne, eczema, psoriasis, vitiligo, rosacea and urticaria.
Physical exercise also improves mood and boosts concentration.
Therefore, exercise for a minimum of 2 hours each week. You can split this into 30 minutes of exercise 4 times a week or 18 minutes each day.
Aerobic exercises that you can engage to manage stress in include skipping a robe, walking briskly, jogging, sprinting, swimming, playing football, basketball or any other game.
Stress Management For College Students:
8. Good Nutrition
Eating the right foods is another important activity that college students can do to reduce the effects of stress on their body. These foods include:
Dark Chocolate
A study found that eating 40 grams of dark chocolate every day for 2 weeks reduced stress in female medical students. Dark chocolate contains antioxidants which reduce stress hormones. Savoring it as a treat also helps reduce stress emotionally. Dark chocolate also contains magnesium which relaxes the mind and body. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating dark chocolate daily therefore helps it. As you do so, ensure that it contains atleast 70% cacao.
Herbal Teas
Drinking warm herbal teas like chamomile tea and lavender tea promotes calmness and relaxation. Drinking green tea also helps one relax since it contains L-theanine which reduces the body’s psychological and physiological response to stress. Green tea also has very little caffeine when compared to coffee since a cup of green tea contains 25-29 mg of caffeine while one of coffee contains 95-165mg of caffeine. In addition, green tea contains many other antioxidants which provide numerous health benefits to the body.
Wholegrain Bread
Wholegrain bread, atta chapatis and breakfast cereals made from wheat, oats and barley contain B vitamins which are required for proper functioning of the nervous system as well as magnesium and selenium. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating whole grains therefore helps it. Wholegrains also raise serotonin levels which results in emotional wellbeing.
Green Leafy Vegetables
Green leafy vegetables like spinach and sukuma wiki are good sources of vitamin C. They also contain magnesium which relaxes the mind and body. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating green leafy vegetables therefore helps it.
Legumes
Legumes like beans, lentils, peas and chickpeas contain magnesium and selenium. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating legumes therefore helps it.
Citrus Fruits
Oranges, tangerines, grapefruits and other citrus fruits are good sources of vitamin C. When the body is stressed, it needs more vitamin C. Eating citrus fruits therefore helps it cope better with the stress.
Avocados
Avocados contain omega 3 fatty acids. Omega 3 fatty acids reduce stress and anxiety, improve mood and boost concentration. Avocados also contain magnesium which relaxes the mind and body. Avocados also contain B vitamins which are required for proper functioning of the nervous system. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating avocados therefore helps it.
Bananas
Bananas contain magnesium which relaxes the mind and body. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating bananas therefore helps it.
Chia Seeds
Chia seeds are good sources of omega 3 fatty acids which reduce stress and anxiety, improve mood and boost concentration. Chia seeds also contain calcium, copper, fiber, iron, magnesium, manganese, phosphorous, protein and selenium. When the body is stressed, it has an increased need for the B vitamins, vitamin C, magnesium and selenium. Eating chia seeds therefore helps it.
Eggs, Beef and Chicken
Beef, chicken and eggs contain B complex vitamins and selenium. When the body is stressed, it has an increased need for these nutrients. Eating beef, chicken and eggs therefore helps it.
Foods To Avoid When Stressed
Foods that you should not consume when stressed include alcohol, coffee and simple carbohydrates.
Simple carbohydrates include bread, biscuits, cakes and cookies made from white flour as well as sodas and other sugary drinks. These foods should be avoided when one is stressed because they a rapid spike in blood sugar levels which is followed by a rapid drop. These changes are associated with the release of stress hormones and they can worsen the irritability and mood swings that a person can already be experiencing as a result of their stressful situation.
In addition, ensure that you do not smoke cigarettes since the nicotine in the cigarettes acts like a gateway drug that leads to the use of other stronger drugs and addictions which add more stress to your life. If you smoke, join our Stop Smoking Program so that you can quit.
Stress Management For Campus Students:
9. Laugh
Make a point to laugh every day since laughter is an excellent stress reducer which relieves tension. The Bible even tells us that A merry heart is as good as medicine. (Proverbs 17:20)
To laugh every day, watch your favorite comedian on YouTube or read a funny book.
Stress Management For University Students:
10. Practice Daily Self Care
Selfcare activities help you relax since they take your mind from the stressful situation as you nurture yourself. I highly recommend that you practice one self care activity each day and that you have a self care bag where you keep all the items you use for your self-nurturing activities.
Self care activities that you can engage in include:
Writing in a Journal
Journaling is basically writing down your thoughts and feelings. A study found that journaling helped reduce stress. Another study found that it reduced mental distress and improved wellbeing.
It is very beneficial for managing stress because it helps you identify the sources of your stress so that you can brainstorm for solutions and deal with them effectively. Writing down your thoughts and feelings also assists you in gaining valuable self-knowlege and helps you identify negative self-talk, thoughts and behaviuors so that you can change them. Journaling also helps you release the emotions related to your stressful situation and bring about emotional healing because it is a form of catharsis.
For optimum results I recommend writing in 2 journals – one where you write down the things that stressed you during the day which is called the Stress Release Journal and other where you write the things that you are grateful which is called the Gratitude Journal.
Therefore, each evening start by writing in your Stress Release Journal to help you let go of the problems that stressed you during the day. Finishing of by writing down the things that you are thankful for like your health, food, etc. in the Gratitude Journal so that you can end the day on a positive note.
To buy a journal and gel pels WhatsApp 0721 963 156 or visit our Self Care Shop.
Taking an aromatherapy bath
To take an aromatherapy bath, add 3 drops of relaxing lavender essential oil to your bath water. You can also add relaxing bath bombs and bath salts to your bath water and soak in it for 10 minutes.
You can also soak your feet in a foot bath to relax after adding soothing essential oils or bath salts or foot soaks to the water.
To buy lavender essential oil WhatsApp 0721 963 156 or visit our Self Care Shop.
Giving yourself a massage
To massage is simply to apply pressure and motion to the soft tissues of the body. This reduces tension in the muscles and helps you relax. You can give yourself a self-massage on your scalp, face, neck, back, arms, legs and feet using your fingers or a body massager.
To buy wooden body massagers and massage oils WhatsApp 0721 963 156 or visit our Self Care Shop.
Giving yourself a facial
Give yourself a facial at home by using face masks, eye masks and lip masks.
To buy face masks, lip masks, eye masks WhatsApp 0721 963 156 or visit our Self Care Shop.
Giving yourself a manicure
Give yourself a manicure and pedicure at home.
To buy manicure tools WhatsApp 0721 963 156 or visit our Self Care Shop.
Read a Book
Reading a book in your favorite genre.
Listen to Music
Listen to your favorite music.
Sing
Sing your favorite songs.
Dance
Dance to your favorite music.
Watch a Movie
Watching your favorite movie or TV show.
Sew
Sew, knit or crotchet.
Paint
Color or paint pictures since art therapy is very effective for stress management.
For the best results, pick 3 of these activities and do them at the same time each day so that you can develop your own daily relaxation routine. For example, you can take an aromatherapy bath, read a few pages from a book and then listen to music as you drift of to sleep each night.
Stress Management For College Students:
11. Talk to a Professional Counsellor
Talking to a professional counselor is another integral stress management activity for college students. Therefore talk to your school counsellor or doctor or nurse about the things stressing you and follow their recommendations.
It is important to note that you do not have to practice all these stress management techniques for college students. For example you can pick 5 stress management strategies like deep breathing, meditation, physical exercise, good nutrition and prayer to make your own personal College Stress Management Plan.
Stress Management Books
To learn more about stress management, read the following books:
Rules of Relaxation
Rules of Relaxation by Dr. Miriam Kinai teaches you 130 simple relaxation techniques. It covers the A to Z of stress management from Assert yourself, Breathe deeply, Cast your burdens, Drink herbal teas, Establish social support, Formulate realistic goals, Guard your heart, Have complementary hobbies, Identify personal stressors, Jaunt, Keep the Sabbath, Listen to music, Meditate on the Word, Nab a nap, Optimize stress, Pamper yourself, Quash sin, Reason rationally, Schedule news fasts, Trust God, Use cognitive restructuring, Veto worry, Work out, eXperiment with aromatherapy, Yield to God to Zap job stress so that stress will never distress you.
Click here to buy the Rules of Relaxation ebook
To buy the Rules of Relaxation paperback, visit our Nairobi Bookshop on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. You can also WhatsApp 254 721 963 156 to order. We deliver countrywide/worldwide.
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Managing Stress with the Word of God
Managing Stress with the Word of God by Dr. Miriam Kinai teaches you how to manage stress effectively by using time-tested principles from the Bible and medically proven relaxation techniques.
Ksh 500
To buy the Managing Stress with the Word of God paperback, visit our Nairobi Bookshop on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. You can also WhatsApp 254 721 963 156 to order. We deliver countrywide/worldwide.
Click here to learn more Stress Relief Activities in Nairobi Kenya
Share with us in the comments section your favorite technique for stress management for college students in Kenya.