Stress During Your Studies: Who doesn’t know it? You have one lecture after the other in distance learning, you are constantly trying to be up to date with the lecture and seminar material, and you may even have a part-time job to cope with. As a student you have a lot on your mind and moments of calm are often neglected. But don’t worry, we have some useful tips ready for you that are guaranteed to relax you and are especially useful these days.
Stress During Your Studies: How to Avoid Stress in Everyday Life.
Digital lecture madness, deadlines, exam stress – no question about it, life as a student can sometimes be quite exhausting. It is all the more important that you allow yourself enough breaks and moments to breathe deeply and that you also integrate them regularly into your everyday life – for example in the form of daily exercises. Every beginning is admittedly difficult, but you will see that after a short time you won’t want to miss your new and relaxed everyday life.
Find Balance & Accept Your Own Limits:
So what can you do to not only relieve stress, but to avoid or reduce it permanently? Effective stress management depends on a healthy balance. Whatever you may have on your current to-do list, the most important thing is to allow yourself to rest – without a guilty conscience. This is the only way to replenish energy reserves and chase away negative thoughts. Again, you know best what your personal balance looks like. The important thing is to do what makes you happy!
Whether it’s time with family or friends (currently most likely via video telephony) or you prefer to relax alone – listen to what you need. If after a round of yoga or a walk in the countryside you feel like doing it! If you are more of the couch potato type and therefore relax with a book, film or music, do it!
Listen to yourself here and regularly plan activities and rewards that you look forward to and that replenish your energy reserves. These moments of relaxation are best kept recurring in the foreseeable future, so that they form a balance to the stresses of your everyday life.
It is also crucial to always listen to yourself and your body and to know your individual limits and, above all, to accept them. It’s okay not to always do everything you set out to do. When planning your semester and preparing for your exams, think about your capacities and plan accordingly.
In addition: Neck pain, tension and migraines can be warning signals for your body when you are under stress. It is all the more important to let go for a moment, even during intensive learning sessions and stressful moments in everyday life.
Coping With Stress With Digital Detox:
We all spend a lot of time day in and day out on our smartphones and notebooks – especially in the current situation. You sure too, right? You communicate, learn, work and find distractions on various digital devices every day. However, that much screen time is sometimes not so good for us. The blue components in the light that is emitted by screens are suspected of causing eye diseases, sleep disorders and concentration disorders.
We therefore recommend that you take a short break from the screen every now and then. You can also set your digital devices to night mode permanently and in this way reduce the blue components in the light. People who wear glasses can also use blue filter glasses, which take the strain off their eyes when working in front of screens.
For even more relief and better focus, it can also help to plan fixed moments or times during the day without any technical devices, for example before going to sleep. And yes, thought-lost scrolling through your Instagram feed also challenges your brain. If you really want to regenerate, put your cell phone aside!
Relaxation Thanks to Exercise & Fresh Air:
Ideally, thanks to Digital Detox, you will even have more time for other things. And what could you do with this freed up time? Of course we already have a few ideas. How about a regular exercise and defeating your weaker self? It is well known that exercise makes you happy and promotes well-being. In addition, you can really work out while exercising, reduce frustration and feel wonderfully relaxed afterwards. Once you have overcome internal resistance, it is no longer so difficult to incorporate regular exercise into your everyday life.
In addition, fresh air ensures a good balance and supports stress management in everyday life. If everything is too much for you, a short walk in the fresh air and in the countryside can work wonders. We city dwellers , in particular, often suffer from the effects of our surroundings – traffic noise, exhaust gases, rising temperatures in the asphalt jungle, too little green space, etc. – under stress inherently. In many cases we do not even notice this. Nevertheless, external influences that can cause stress are omnipresent. Fortunately, excursions into nature help us against the stress of the big city and the stress of studying.
With Mindfulness & Meditation Against the Stress of Your Studies:
Other simple ways to avoid stress in your studies and in general in everyday life are targeted breathing exercises and guided meditation practices. Both help you to calm down, sharpen your focus and bring your mindfulness back to you.
The mindfulness-based stress reduction – Mindfulness-Based Stress Reduction or MBSR also known – for example, helps you to better manage stress and to draw your attention. In this regard, studies in recent years have shown positive effects of MBSR and comparable techniques. So it’s definitely worth a try!
For example, a useful exercise for acute stress or panic attacks is 4-7-8 breathing. There are different names for this technique. The only important thing here is that you consciously exhale longer than you inhaled before. Your breathing affects the heartbeat and supplies your brain with oxygen. This is why this simple breathing exercise is particularly beneficial and, so to speak, a reboot for your entire body.
And This is How the Exercise Works:
- Rest your tongue on the upper roof of your mouth.
- Inhale through your nose for 4 seconds.
- Hold your breath and count to 7.
- Exhale through your mouth for 8 seconds.
Repeat this type of breathing for a few moments. You will find that you will soon feel calmer. You can not only practice the 4-7-8 exercise in acute stress, but regularly incorporate it into your everyday life. In this way you continuously help your body to reduce stress and generally come to rest much better.
If you want to do without meditation and breathing exercises, you might find pleasure in what is supposedly the most relaxing piece of music in the world . “Weightless” by Marconi Union was specially created in cooperation with a music therapist from the British Academy of Sound Therapy. The perfect harmony of the song has a measurable relaxation effect on its listeners, because “Weightless” deliberately lowers the heart rate and thus the blood pressure with its steadily slowing beat.
It’s best to just listen to it! For example at iamstudent Spotify. In addition to various playlists, you will also find your own relaxation compilation against stress in your studies.
Apps Against Stress in Your Studies: Relaxation Made Easy.
We also have some apps ready for you in this post around the topics of mindfulness and meditation. These useful helpers can help you do relaxation and meditation exercises on a regular basis. Our proposal regarding digital detox and a restricted use of digital devices remains in place! With the apps presented here, we want to encourage you to use your smartphone more consciously and specifically for your mindfulness training. Your phone should not be a device for aimless diversion, but rather an important tool for stress management.
For many users of meditation apps, Calm is number 1. As the leading app for mindfulness, meditation and sleep, Calm offers a wide range of content. In addition to numerous English, there is now also German-language audio content. These help relieve stress, insomnia, anxiety, and depression. For example, under “The Daily Calm” you will find 10-minute meditations. The app also contains meditation lessons, multi-day programs, videos, master classes taught by experts, as well as sleep stories, sleep music and nature sounds.
At MyLife you will also find a wealth of meditation exercises. The great thing about it: These are based on your personal situation and emotional form of the day. You can also regularly track your individual well-being and your emotional state using a scale.
For the US app Youper, too , the emotional health of its users is the alpha and omega. The team behind Youper wants to support you in being the best version of yourself. Hence the name of the app: You + Super = Youper. Among other things, you will find personalized meditations in the app .
You Have a Break:
You have a break is specifically aimed at people who find it particularly difficult to take breaks and switch off in their hectic everyday life. The app therefore offers short guided meditations. Depending on your personal interests, you can choose between topics such as empowerment, sleeping, creativity, self-awareness, inspiration, health and much more. In order not to be disturbed during your exercises, you can also use the app in offline mode.
So far, you can only use 10% Happier in English, but we do n’t want to withhold the app with video and audio meditations to help you manage stress. With meditation as part of everyday life, the team behind 10% Happier would like to see you go through life a little happier.
The Headspace app offers hundreds of sessions on a variety of topics, including exercises against sleep and concentration disorders as well as for coping with anxiety. You will also find guided short meditations and SOS exercises for sudden crises in the app.
If you are looking for a simple introduction to the topic of meditation, 7Mind is well advised. Regardless of whether you are a beginner or advanced, the app’s meditation guide guides you step by step through the exercises. With different thematically oriented courses, you can also deepen the topics that are important to you personally. Also good to know: All meditations are designed by experienced teachers and accompanied by scientists.
Hopefully, with our tips and apps, we were able to give you a few helpful tools for coping with stress. We hope that you will now maneuver through student life in a particularly relaxed manner. Remember: there will always be stressful phases, but they will also pass. Therefore, always tackle one day after the other and use the tricks you have learned to achieve the necessary serenity in stressful moments.
Oh and speaking of useful apps: You’re probably wondering why iamstudent doesn’t actually exist as an app. Simply because we know that in addition to your budget, the storage space on your mobile phone is also limited. Nevertheless you can use iamstudent.de and all our advantages like an app, there are web apps for that. All you have to do is add iamstudent to the home screen of your smartphone, it’s faster than an app download. Promised.