By Latrishka Thomas
The clock ticks towards midnight as Tasha, a high schooler, is staring at her computer screen.
Her heart races as she realises she has a major exam in just six hours, a presentation due that afternoon, and soccer practice after school.
Scenes like these are all too common with students reporting feeling often or always stressed by schoolwork.
Clinical Psychologist Alisha Thomas offers valuable insights and practical methods for coping with academic and social pressures.
She begins by explaining the nature of stress: “We experience stress when we feel like we do not have the ability to deal with the situations that we encounter.”
Thomas emphasises that managing stress involves both mitigating avoidable stressors and learning to manage unavoidable ones.
So, to help students navigate these challenges, she recommends several effective stress management techniques:
1. Set clear goals and milestones
Thomas advises students to set specific goals for the academic year and break them down into manageable milestones. “Identify small steps that you will take to achieve those goals,” she suggests. This approach helps students track their progress and maintain motivation.
2. Create a structured schedule
Time management is crucial for reducing stress. The well-being practitioner emphasises the importance of creating a visible schedule that encompasses all aspects of a student’s life.
“Create a visible schedule that will help you to manage your time around school, homework/studying, extra-curricular activities, and other consistent activities that you engage in,” she advises.
She adds that, “For teens in the higher forms especially, sleeping and eating should be integral parts of your schedule as well.”
A well-structured schedule can help students feel more in control of their time and responsibilities.
3. Engage in stress-relieving activities
Taking breaks is essential for mental health. “Engage in extra-curricular activities/hobbies that help you to decompress,” Thomas said.
“Taking breaks is important, and sometimes a break to do something that you enjoy can rejuvenate you and motivate you to take on challenges,” she added.
4. Communicate with peers
Sharing your stress with close friends can be beneficial. Thomas points out the value of peer support: “Talk to your close friends about what is stressing you. Believe it or not, they may be experiencing the same or similar issues.”
The youth coach explains that this can be comforting as students realise they’re not alone, and they may be able to support each other and exchange ideas on coping.
5. Practice mindfulness
Mindfulness techniques can help students stay grounded in the present moment. The mental health expert explains that “mindfulness involves focusing your attention on the present moment by engaging your senses. It allows you to attend to current experiences, as opposed to dwelling on the past or trying to predict the future.”
She recommends specific techniques such as deep breathing exercises focusing on elongating the exhale, the five senses exercise – which involves focusing on things around you that you can see, feel, hear, smell and taste – and ‘body scan’ meditation. These activities, Thomas notes, “can help to anchor us to the present and foster a sense of calm.”
6. Maintain a positive attitude
While it’s easy to feel overwhelmed, Thomas emphasises the importance of maintaining a positive outlook. “It is easy to become swept away by feelings of overwhelm. Stress is normal and we cannot avoid all forms of it,” she said.
She encourages students to identify lessons in their experiences and remember the power of “yet.” As Thomas puts it, “I have not met my goal – yet”; “I don’t understand this topic yet”; “I am not good at this yet.”
7. Seek professional help when needed
Finally, Thomas advises students not to hesitate in seeking professional help if they’re struggling. “Speak to your school counsellor or a trusted adult if you are finding it difficult to manage,” she recommends.
By implementing these strategies, students can better manage their stress levels, stay focused on their goals, and maintain their overall well-being.
