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Taylor Miller-Bross

Ms. Reynolds

English 1201

11 April 2021

Stress in the College World

According to a 2016 article from ATLANTIC PRESS, suicide rates have increased three

times more than they were in 1950 (Gulzhaina et al.). This is one example of how detrimental

the effects of stress can be on individuals. Many individuals struggle with finding healthy ways

to cope with stress. Based on research, there are diverse ways for students to manage stress;

however, each individual may choose techniques that fit best for them. The way a person was

raised, for example, may influence their choices. Some techniques that are beneficial include

the following: practicing mindfulness and meditation, using music for relaxation, utilizing

sensory modalities, and interacting with animals for a therapeutic purpose. The question

addressed through research findings is how to identify a variety of beneficial ways for

college-aged students to manage stress. Transitioning from high school to college is a daunting

task for many students, which leads to increased stress levels and unhealthy choices; however,

there are many natural ways to reduce and manage stress such as exercise, mindfulness and

meditation practices, healthy lifestyle choices including improved sleep and diet, and the

therapeutic use of animals. Although natural stress-reducing modalities are effective for many

people, some college students will need additional medical assistance. This may involve taking

counseling and /or pharmaceutical drugs, for example, to help them deal with stress and other
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mental health symptoms.

Erica M. Jackson, Ph.D states that stress is interfering with the physical balance in the

body when one perceives or experiences a threat (14). Some of the symptoms of stress include

the following: problems with sleep, depression, anxiety, low concentration, headaches, upset

stomach, fatigue, appetite loss, back, chest, neck pains, and the inability to cope (“Tips To

Reduce Stress and Sleep Better”). Dr. Gulzhaina et al. states that there are different types of

stress including finances, health issues, and work-related challenges. While there are a wide

range of potential stressors in one’s life, the body’s reaction to these stressors can differ.

Stress can be defined as acute or chronic based on the symptoms. Acute stress is known

as the events of a stressful situation (Jackson 15). In the case of college students, the completion

of a difficult course or exam is an example of acute stress. In contrast, chronic stress can linger

on and is typically coupled with negative health or multiple, major life stressors. (Jackson 15).

Additional examples of chronic stress can include family relationships and responsibilities,

health, safety, and stability (Jackson 15).

Coping with stress has been a challenging issue for people for many years. Many people

need education on healthy options for reducing stress. The picture below illustrates some of the

many concerning effects of stress on multiple body systems.

Stress effects. (2020, June 16). https://www.stress.org/stress-effect

According to George Fink in an article entitled “Stress: Concepts, Definitions, and History,”

stress levels increased almost thirty percent within the United States (Fink 1). One of the first

stages of stress response involves the sympathetic nervous system, which entails the fight, flight,

or freeze response in humans (Fink 1). This idea means that different people respond to stress in
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a variety of unique ways; therefore, an array of methods are needed to reduce stress in the

college setting.

Throughout multiple academic sources, stress is emphasized as a major issue for college

students. An article entitled “Stress Reduction Benefits From Petting Dogs and Cats” found in

Science Daily suggests that college is stressful due to class expectations, work expectations and

financial responsibilities (Pendry). This quote illustrates that many college-aged students are

coping with many of the same stresses as adults. Another key point found throughout the

literature is that there are an assortment of methods for college students to reduce their stress

levels. Karen Weintraub from the Washington Post proposes that the majority of students can

reduce their stress level by exercising, communicating with their parents, and binging on

favorite foods. Other sources discuss the benefits of a variety of stress-reducing techniques

including the following: exercise, mindfulness and meditation, lifestyle choices, sensory

techniques, and therapeutic interaction with animals. It is evident that stress is a significant

issue for college students; however, there are a variety of healthy techniques to help students

cope with it.

Exercise is frequently discussed in the literature as a beneficial way to reduce stress.

According to Erica M. Jackson, Ph.D, participating in around a half an hour of aerobic exercise

can result in a sense of calm afterwards (16). In Jackson’s article, she reviews a research study

by O’Connor P.J. Breus in which college-aged participants exercised for forty minutes

uninterrupted, while the second group exercised with organized breaks. The group that
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exercised without breaks showed the greatest effect in stress reduction (16-17). Uninterrupted

exercise for college students is very beneficial to reducing their stress level. Given the hectic

schedule of many college students, getting uninterrupted exercise is challenging. Students must

be motivated and efficient in time management to incorporate exercise into their routine.

Research shows that exercise is an effective way to manage stress; however, college

students need a sufficient amount of exercise to reap the benefits. Jackson states that 150

minutes of aerobic exercise weekly is acceptable for students; however, seventy-five minutes of

more intense exercise weekly is also effective in reducing stress (17). Some examples of

healthy exercise options include aerobics, yoga, tai chi, running, walking, spinning, and

dancing. It would be beneficial for college students to educate themselves on what exercise

options are available on their campuses. Exercise is one of many healthy strategies to reduce

stress; however, it must be a regular activity in order to effectively show the positive effects.

Another way for college-aged students to manage stress is through mindfulness and

meditation practices. Dusti R. Jones, et al. suggests that meditation can benefit psychological

and physical health. Kabat-Zinn is quoted within this article stating that mindfulness

meditation can be defined as being present in the moment (4). The article reports that the

more one practices mindfulness meditation, the more stress is reduced, resulting in enhanced

well-being (349). Mindfulness meditation is an effective technique to reduce stress; however,

the article states that the amount one needs to practice this method in order to see results is

unclear (349). Participants, who are college-aged students, have shown that they are able to

increase and maintain their ability to better cope with stress after participating in mindfulness
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meditation training (347-361). Based on this research article, mindfulness meditation is an

effective tool for college students to utilize, even though the research is ongoing. Continued

research is needed to determine how much time one must practice mindfulness meditation in

order to be successful in reducing stress.

Perhaps the most important component of meditation is being present to the moment.

The present day college student has many potential facets of worry including academics, social

life, financial resources, and overall college success. These potential stressors could be

decreased by simply remaining present and not worrying about the outcome of each challenge.

With regular practice, mindfulness has been shown to strengthen the calming areas of the brain

(Huberty). While the practice of mindfulness can produce positive gains, an even simpler

technique that can be used by college students across their environments is deep breathing.

Deep breathing is important as research has shown that shallow breathing can limit your

oxygen levels and can contribute to bodily stress (Gulzhaina). In essence, the more oxygen a

college student gets the more relaxed and focused they will be, which would be a positive all

around.

An additional modality for managing stress is making healthy lifestyle choices.

Although there are many aspects of a healthy lifestyle, sleep is one of the most important. Seven

to nine hours of sleep is the recommended amount needed for a standard night sleep (Scott 1).

Long-term stress has been linked to Hypothalamus Pituitary Adrenal axis (HPA) issues, such as

hyperactivity, decreased sleep, lower rapid eye movement (REM), resulting in inadequate sleep

quality, memory impairment, and mood control, all of which can lead to more stress in the end
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(Scott 1).

Although sleep is an essential component of health, college students may be lacking in

this area. Dr. Knowlden and Dr. Sharma found that college students show double the rate of

sleep deprivation as compared to adults in the general population. According to a survey

reported in the article, the students in the study were more concerned about how their lack of

sleep would affect stress management and their ability to focus at work (Kingkade). Further

research suggests insufficient sleep may result in poor academics and mental or physical health

issues (Kingkade).

In addition to getting the proper amount of sleep, making healthy food choices is another

important aspect of a lifestyle that helps college students manage stress. According to an article

entitled “Impact on Stress Levels on Eating Behaviors Among College Students'' by Jinkyuang

Choi, dietary choices are connected to mental and physical health as well as having a healthy

body image (7). The transition from high school to a college environment is very stressful for

many students. Increased stress leads to unhealthy dietary choices such as eating more

carbohydrates, fast food, sugar-based snacks, and meals that are ready-prepared (Choi 7).

While some students overeat unhealthy foods named above, others tend to skip meals and not

obtain enough nourishment (Choi 7).

Two dietary issues that are problematic for college students include overeating as well as

undereating. Females, for example, tend to have a higher perceived stress level, leading to more

emotional consumption, such as binge eating (Choi 7). As females are more likely to overeat,

they are more probable to dieting. Male students, on the other hand, are reported to make
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healthier food choices than females (Choi 7). Missed meals can also increase the level of stress

among college aged students. Undereating is more common in males than it is in females, as

females like to overeat when stressed (Choi 7). Dietary habits are associated with a person's

lifestyle, so having deficient mental or physical health is related to psychological stress (Choi 7).

Spending time with animals is very therapeutic for college students. Many colleges have

established "Pet The Stress Away" services, in which students can spend time with animals to

reduce their stress (“Stress Reduction Benefits from Petting Dogs, Cats"). Scientists at

Washington State University (WSU) have found that these programs relax through the

therapeutic touch and can also have a positive impact on mood (“Stress Reduction Benefits from

Petting Dogs, Cats”). Further research shows that interaction with cats and dogs has a positive

effect on reducing cortisol, a major stress hormone" (Stress Reduction Benefits from Petting

Dogs, Cats”).. As the students play, pet, and spend time with the animals, a chemical in the

brain called dopamine is released (“Stress Reduction Benefits from Petting Dogs, Cats”).

Psychologists have determined dopamine plays a big role in how we feel pleasure and happiness

and pets help college students have positive experiences (Stress Reduction Benefits from Petting

Dogs, Cats").

Interacting with animals has many positive health benefits that relate to stress reduction.

According to Doctor Edward Creagan in a 2010 video entitled “The Health Benefits of Pets,”

some of the effects of spending time with animals include the following: “decreased blood

pressure, decreased pulse, and decreased anxiety and depression.” Having exposure to pets on a

regular basis would help college students in reducing their stress for several reasons. The
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positives of owning a pet include the offering of love and companionship without asking for

much in return. Recent research also shows that completing tasks with an animal present is

more effective at reducing stress than having a peer present (Sinojia).

There are a host of healthy options for college students to utilize in learning to reduce

and manage stress. There are circumstances, however, where students need professional

intervention. If individuals are experiencing clinically severe mental health issues, a licensed

counselor or psychologist could be needed. Psychiatric nurse practitioner, Angela Rentano,

wrote that college counseling centers help students become aware of how one’s body and mind

behave while in a stressful situation (Thompson). This helps students understand and act during

an anxiety filled moment (Thompson). Counseling services and /or medication may be needed

to assist students in coping with acute or chronic stress. A variety of medications are available

for use; while these are helpful, many are considered addictive and caution is warranted

especially if the student is also consuming alcohol. The majority of college campuses have free

counseling and medical services available conveniently located on campus. These counseling

services, coupled with medication in some instances, can assist the college student in better

managing their levels of stress and can improve one’s overall college satisfaction and success.

As K-12 schools have begun to address trauma and mental health needs, some advocate for this

focus to continue at the college level (Eva). While each University may have a different

approach, innovative techniques using telehealth for example are increasing. In another example,

there is a recreation center that has a computer software program that gives students a thorough,

efficient mental health evaluation (Eva). By participating in the screening, additional services
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can be offered to the students as warranted (Eva)

In summary, stress is an active part of people’s lives and there are many beneficial ways

to cope, depending on one’s personal preferences. College age adults are observed to be under a

variety of stresses including academic, personal, financial, and familial. Fortunately, there are

proven healthy strategies to cope including exercise, mindfulness / meditation, healthy lifestyle

choices, and pet therapy. Overall, there are multiple ways to cope with stress as a college age

student and these methods are consistently found to have positive effects across research studies.

The key is to develop these strategies through awareness and education to ensure young adults

are able to sustain success throughout their college experience. If college students learn how to

better manage stress through natural and medical intervention, hopefully the suicide rates

amongst college age youth could be reduced.

Works Cited

Choi, J. Impact of Stress Levels on Eating Behaviors among College Students. Nutrients 2020,

12, 1241.

Davenport, Barrie, and S. J. Scott. Declutter Your Mind: How to Stop Worrying, Relieve Anxiety,

and Eliminate Negative Thinking. Oldtown Publishing, 2016.

Dusti R. Jones, Barbara J. Lehman, Alysia Noriega & Dale L. Dinnel (2019) The Effects of a

Short-term Mindfulness Meditation Intervention on Coping Flexibility, Anxiety, Stress &

Coping

Elizabeth Scott, MS. “How Exactly Does Stress Affect Sleep?” Verywell Mind, 24 Feb. 2020,

www.verywellmind.com/relationship-between-stress-and-sleep-3144945.

Eva, A. (n.d.). How colleges today are supporting student mental health. Retrieved April 12, 2021

http://greatergood.berkeley.edu/article/item/how_colleges_today_are_supporting_student_

mental_health

Fink, George. (2017). Stress: Concepts, definition and history. Reference Module in Neuroscience

and Biobehavioral Psychology.

Subjective Psychological Well-Being in the Workplace. In E. Diener, S. Oishi, & L.

Tay (Eds.), Handbook of well-being. Salt Lake City, UT: DEF Publishers.

Huberty, Jennifer, et al., directors. Efficacy of the Mindfulness Meditation Mobile App "Calm"

to Reduce Stress Among College Students: Randomized Controlled Trial. JMIR

MHealth and UHealth, JMIR Publications Inc., Toronto, Canada,

mhealth.jmir.org/2019/6/e14273.

Jackson, Erica M. “STRESS RELIEF.” ACSM'S Health & Fitness Journal, vol. 17, no. 3, 2013,

https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/STRESS_RELIEF__Th

e_Role_of_Exercise_in_Stress.6.aspx

Kingkade, T. (2014, August 28). Sleepy College Students are Worried About Their Stress Levels.

Retrieved March 28, 2021,

http://www.huffpost.com/entry/college-students-sleep-stress_n_5723438

Mayoclinic (Director). (2010, May 10). Dr.Edward Creagan, The Health Benefits of Pets [Video

file]. Retrieved March 28, 2021, https://www.youtube.com/watch?v=GKMpUyddFyo

Medication Strategies for Stress Relief. (n.d.). Retrieved April 11, 2021,

https://www.mentalhelp.net/stress/reduction/medication/#:~:text=SSRIs%20and%20simil
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ar%20drugs%20slow,mood%20and%20decrease%20anxious%20feelings.

Stress Effects. (2020, June 16). Retrieved April 11, 2021, https://www.stress.org/stress-effect

Thompson, E. (2020, October 30). Guide to mental health in college. Retrieved April 12, 2021,

from https://thebestschools.org/magazine/stress-anxiety-college-students/

"Stress Reduction Benefits from Petting Dogs, Cats." Washington State University.

ScienceDaily. 15 July 2019.

<www.sciencedaily.com/releases/2019/07/190715114302.htm>.