how to manage assignment stress

We are indeed what we think!
Are you really taking care of yourself?
Why do Some People Lack Empathy?: Psychologist Speaks
Shift Work Sleep Disorder
Depersonalization-Derealization Disorder: Symptoms and Treatment

Your cart is empty

7 Ways to Manage Assignment Stress in Students

by Psychologs Magazine
April 3, 2024
5 minutes read

The experience of attending university may be both thrilling and stressful at the same time. Beginning college, tests, homework due dates, living with strangers, and future-focused thoughts can all cause stress. Stress is a normal emotion that is meant to assist you deal with difficult circumstances. It might be beneficial in moderation since it motivates you to put in your best effort and work hard—for example, during exams. However, extreme stress or the belief that you are unable to control your stress can result in mental health issues including anxiety and depression. It might also have an impact on your academic standing. Let’s find some effective strategies to help students manage assignment stress with some practical tips.

Students and Stress

Every student experiences stress at some point, whether it’s from having five assignments due on the same day or what seems like endless back-to-back tests. And you have to be superhuman if you don’t.

The American College Health Association (ACHA) reports that 12.7% of college students report having excessive stress, while 44.9% report having stress levels that are above normal. It’s normal for students to experience periods of extreme stress due to the numerous obligations and demands placed on them by their academic programs. However, you need to identify the source of your stress and learn coping mechanisms when it interferes with your everyday tasks.

Also Read: NMC Sets up National Task Force to Address Mental Health of medical students

Students may experience increased stress, and anxiety as a result of the pressure to serve well academically and complete their assignments. It can be extremely stressful to constantly, worry about turning in homework on time and getting good grades.

Here are the ways by which assignment stress can be reduced in College Students:

Making a study schedule:.

The reason most students fail or are unable to complete the given assignment at the right time is that they don’t have a study schedule that corresponds with their academic schedule. They underestimate the amount of study time required to complete tasks and overestimate the amount of time they have available. Also, they mistakenly believe they have enough time to finish their assignments on time because of their current schedule—or lack thereof. They begin too late, get behind, and ultimately take shortcuts. Reaching parity is nearly unattainable.

Making a study timetable is just meant to help you figure out when you have time to study, which will help you become more efficient at task scheduling. This implies that you must schedule time on your calendar for tasks other than studying. Stress levels rise, grades decline, and important time spent with friends, taking care of oneself, or spending time with family is lost.

Set Priority:

College students who prioritize their responsibilities will be more productive, organized, and less likely to feel overwhelmed. Setting priorities can also assist students in achieving their objectives, lowering stress, and managing their time better. You can know what homework assignments to perform and when to finish them if you prioritize your tasks. Setting priorities for your assignment will also aid you when making templates for your homework schedule and completing assignments before the due date.

Also Read: NIMHANS help tribal department for school students’ well-being and mental health

Time Management and Plan:

Although it requires discipline and experience, effective time management can greatly increase your productivity, lower your stress level, and help you succeed as a college student overall.

To keep your obligations, projects, and assignments organized, make a to-do list or utilize a task management app. Establish due dates for all of your tasks and make a realistic timetable that allows time for studying, going to class, finishing assignments, and taking breaks. Acknowledge that unforeseen circumstances or shifts in priorities can happen, and be ready to modify your goals and timetable as necessary. Be adaptable and modify your time management techniques to take into account new information.

Understanding what is required of you before taking on any projects, assignments, or chores lowers your chance of making mistakes. You can finish a task more quickly and accurately if you ask questions to clarify the topic. For instance, you can ask questions that lead to useful responses if an assignment isn’t giving you a sense of direction. Asking clarifying questions might also help you troubleshoot unclear instructions. This will aid in reducing the Anxiety and also improve the performance.

Maintaining your physical and mental health is essential while stressing over incomplete assignments. Exercise, which might include taking a stroll or any other physical activity, is one powerful self-care tactic. You can also de-stress by indulging in a hot bath or relaxing with calming music. Effective stress management techniques can include writing, mindfulness or meditation, and socializing with loved ones. Make sure you eat healthily, exercise frequently, get adequate sleep, and take breaks to refuel. Maintaining your mental well-being through mindfulness exercises or getting help when required can also keep you concentrated and productive.

Break Large Tasks into Smaller steps

It is beneficial to divide a large work into smaller, more manageable ingredients when faced with it. You can prevent tension and procrastination by doing this. Procrastinators frequently lament how overwhelming and unachievable the task seems when they wait until the last minute. If you are prone to procrastination, creating a prioritized to-do list could be beneficial. Work your way down the list, setting reasonable deadlines for yourself.

Even if something isn’t completed right away, there are situations when writing something down can make you feel better about it. As you complete the tasks at hand, make time for yourself to focus on them in short bursts. Multitasking or task-switching can be stressful in and of itself. The work is less daunting and more manageable when priorities are established and the larger project is divided into smaller tasks.

Also Read: Stress from pre-board exams among students: how to minimize exam stress?

Seek Professional Help

Professionals in mental health can offer evidence-based therapies, like counseling and medication, to assist manage symptoms and enhance general functioning. Higher levels of contentment, happiness, and life quality may result from this. Seek assistance before you feel that you can no longer manage the stress. Take the time to speak with a professional or find out what resources your school provides for mental health issues. A mental health specialist can identify the sources of your stress, create a mental health plan, and plan constructive strategies to manage stress.

At last, the idea behind assigning tasks comes from the way that pupils learn. It facilitates the assessment of students’ subject-matter comprehension by teachers. Assignments broaden their knowledge base and help them acquire a variety of practical abilities. Education experts say that if students acquire and hone these skills, learning a subject is not insurmountable. Moreover, having a hectic amount of assignments can drain your mental well-being. It’s also important to look after you through the ways of stress management.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9169886/
https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety

Share This Post:

The role of chatbots in mental health services: how does it impact people, kolam and cognition, leave feedback about this cancel reply.

Rating 5 4 3 2 1

How Gamification Influences Behaviour, Motivation, and Learning

Understanding and dealing with Cynophobia: An in-depth analysis

The use of Psychedelics in Mental Health treatment

The Role of Psychology in Criminal Profiling

Basics of Sports Psychology

The Verdict

Weekly law blog.

Steps To Manage Student Stress

A study published in 2021 revealed that almost half of college students experienced moderate or severe stress and 1 in 4 had contemplated suicide. Research suggests that stress levels are rising. Managing stress is essential for good mental and physical health. In this guide, we’ll discuss some proactive steps to reduce risks and promote well-being.

Regular exercise

Regular exercise is an incredibly effective natural remedy for stress and anxiety . It can make you feel better if you’re already overwhelmed or under pressure and it also has preventative benefits. Health experts recommend 150 minutes of moderate exercise per week. This covers everything from hiking, kayaking and climbing to cycling, playing team sports, dancing or working out at the gym. If you are prone to stress, use exercise as a means of channeling your emotions and expressing yourself. Activities like yoga, swimming and Pilates can be particularly beneficial if you’re feeling tired or you’re struggling to relax or switch off. High-intensity exercises like boxing, spinning and running can be cathartic if you’re feeling angry, frustrated or restless.

Try to find time to exercise every day. Even if you only have 20 minutes to go for a walk or do some stretching before class, being active will boost your energy levels, release endorphins and make you feel good. An active lifestyle also reduces the risk of heart disease, high blood pressure and type 2 diabetes.

Sleep and rest

One of the most common reasons students are susceptible to stress is a lack of high-quality sleep. Sleep is crucial because it allows our bodies to go through restorative processes to heal, repair and regenerate ready for the next day. If you’re not getting enough sleep due to your lifestyle or schedule, or stress is keeping you up until the early hours, the first thing to do is to adopt a routine. Set yourself a daily bedtime and try to stick to it as much as possible. Ideally, you should be aiming for around 7 hours of sleep per night. If you have a routine, you should start to feel tired as your bedtime looms, as your body clock will adapt. Take an hour or two before you go to bed to wind down and relax. Avoid eating too late, drinking caffeinated drinks and doing anything that stimulates you.

Learning support

Many students go through periods at college when it’s difficult to grasp concepts or get on top of their workload. If you need support or advice, you’re struggling with specific subjects, or you’re behind with assignments, it’s important to seek help. Talk to your tutors, make use of online learning and teaching resources and get together with other students. Experiment with different learning methods and don’t be afraid to ask questions if you’re unsure about how to approach an essay or revise for exams. Ask tutors about organized study sessions or resources you can access and look for helpful articles, guides and videos from reputable education providers. Try to avoid burying your head and hoping that you’ll magically grasp theories, ideas or concepts that have eluded or baffled you. Getting help from the outset will prevent stress and provide clarity. Often, there’s a simple solution. If you’re having difficulties, your tutor may be able to offer a one-to-one session, point you in the direction of helpful resources, or break the problem down using a different explanation or method, for example.

Going to college is a means of continuing your education, learning and developing new skills, but it’s also an experience that will shape your life and help you to broaden your horizons. It’s important to work hard, but it’s also critical to make the most of opportunities to have fun and enjoy yourself. Make time in your schedule for socializing, doing activities you enjoy and trying new things. We all need time away from our desks to recharge our batteries and have a laugh. Join clubs and societies, play sports, go to parties now and again and hang out with friends. Plan days out if you have a weekend free or explore things to do in the local area. Taking time out can help to boost well-being and energy levels, lower the risk of stress and enrich your college experience.

Forming positive relationships

The relationships we have with other people can have a positive or negative impact on how we feel. Some people make us feel amazing, while the relationships we have with others can make us feel worthless, inadequate or drained. College can be difficult because it often involves meeting a large number of people who have different backgrounds, interests and opinions. When you meet people, take the time to get to know them and be yourself. Devote time to the friendships that lift you up and don’t feel pressure to be friends with everyone you come across. You will naturally gravitate towards people and get a sense of whether you have a special connection. It’s better to have a smaller group of close friends than a large group of acquaintances. Limit contact with people who make you feel uneasy, upset or isolated.

If you struggle to make friends when you go to college, or you feel like you don’t really fit in, try not to panic. It can take time to form relationships . Look for groups and societies that reflect your passions and hobbies. It’s often easier to develop friendships with people who have shared interests. It’s also worth trying to make friends on your course. Simple things like asking people if they want to grab a coffee after class or study together for an assignment can break the ice.

Stress is prevalent among college students. It’s not always possible to prevent stress, but there are ways to manage stress effectively and reduce risks. Exercise regularly, ask for help and support if you need it, make sure you get enough sleep and make time for fun. Focus on positive, strong relationships and limit exposure to people who have a negative impact on your mental health.

10 Tips to Deal With Academic Stress, From One Student to Another

If you or someone you love is showing signs of distress beyond occasional academic stress, they may be at risk for a mental health disorder like depression. Our compassionate team of experts provides mental health support for individuals and families. Contact us for a consultation.

Academic stress is at an all-time high for students from elementary school through college. From curriculum-based pressures like studying for exams, completing homework, and writing reports, to overwhelm and burnout from overloaded schedules and diverse and often unmet learning needs , students are buckling under the weight of high academic expectations combined with fast-paced lifestyles.

If you are a student feeling the pressure, or if you are the parent or friend of a student who is showing signs of academic stress, here are 10 tips from student Hailey Fuchs to help ease the pressure and find more school/life balance:

10 Academic Stress Management Tips

To Do lists can help manage academic anxiety

2. Budget Your Time Plan out your day, minute-by-minute. With a clear view of your schedule, you will feel more in control which will allow you to approach your tasks calmly and confidently.

3. Create a Rewards System Giving yourself incentives to complete daunting academic tasks can help when the going gets tough. Set up a system of rewards so that you can look forward to finishing a set of tasks. For instance, give yourself a Hershey Kiss once you read 10 pages of your textbook. This little boost of endorphins will give you the encouragement to keep working.

ask for help if you get stuck, then move on so you don't get overhwelmed.

5. Take Breaks to Breathe Mindfulness is an immense help when experiencing overwhelm and academic stress. Finding a way to calm yourself physically will help relief mental stress simultaneously. Go online and find some breathing exercises. Whenever you find yourself worrying, put your pens and pencils down and breathe. Try closing your eyes while breathing in through your nose and out through your mouth. Moments like these are necessary to recharge.

6. Eat Healthy While you may be tempted to reach for that slice of pizza, putting the right foods in your body will boost your energy and thereby give you the stamina you need to get your work done. Foods with high fat and sugar contents can make you feel sluggish and unmotivated to complete your tasks. Focus on fruits, veggies, and other high-fiber foods for sustained energy, and combine protein with carbohydrates to avoid a ‘crash’.

exercise is important for mental health and reducing academic stress

7. Get More Restful Sleep, Especially If You Can’t Get More Hours of Sleep Obviously, you won’t be able to focus or work your best without a good night’s sleep. While I understand that sometimes sleep is the first thing to go when school work is piled high, there are a few tips to make the most of those precious hours of slumber. First, don’t do your work on your bed; it will lead to an association between your bed and your work, which will make it harder for you to fall asleep. Do the homework that does not require screen time last. Exposure to screens before bed has been proven to decrease quality of sleep. If you find yourself worrying while you are trying to snooze, try clenching each muscle in your body one-by-one, starting with your feet, until you clench your entire body. Then release. This relief will make your body feel de-stressed and will allow you to fall asleep faster.

8. Exercise Experts say that everyone needs at least a half hour of exercise each day. Not only does exercise help you with restful sleep but exercise also boosts endorphins, which, in turn, make you more happy and less anxious.

when academic stress gets overwhelming, talking to a counselor can help.

9. Set Aside Days to Relax Just like a good night of sleep, you need a day of fun to recharge from a week of school. Set aside time to spend Friday or Saturday with friends or family. Do not focus on anything relating to work or school during these times. It can be tempting to work all the time, especially if academic stress is at a peak, but you will work more efficiently and effectively with breaks to rest and socialize as opposed to burning yourself out.

10. Seek Help If Necessary If you find that academic stress has consumed your life, talk to a teacher, guidance counselor, parent, or another trusted adult. While a certain amount of anxiety is normal, no one should worry alone, and prolonged academic stress can lead to mental health struggles like anxiety and depression.

Getting Help With Academic Stress Management

Academic stress can affect everyone in the family. If you or a loved one is suffering with stress due to academic overwhelm and other school-related challenges, O’Connor Professional Group provides in-home and remote educational support services as well as private mental health support for students and their families. Contact us online or call 617.910.3940 for more information and to schedule a consultation with a member of our caring team.

Body Image and The Media: Examining its Effects on our Own Perceptions

Academic Burnout: What it is, How to Avoid it, and How to Recover from it

TalkLife®

Mar 22, 2021

How to manage exam and assignment stress for students

Let’s start with the good news: assignment stress and exam anxiety are totally normal. Experiencing some amount of stress or anxiety is an indication that you’re human.

Three students working together on their laptops on the same table

It’s how your body reacts to the demands and challenges it’s faced with. It is completely natural to feel anxious before an exam or stressed while juggling assignment prep.

While stress and anxiety can sometimes be overwhelming as a student, they can also be an energizing and healthy pressure that encourages you to grow your capabilities and take control of your situation. So how are you able to strike a balance between too little and too much stress? This blog will cover some techniques you can utilize to help reduce and manage exam stress and assignment anxiety.

1. Slow down to speed up

True productivity requires downtime! For many, studying remotely has eliminated the daily commute or the act of physically leaving your university at the end of a day of studying.

It might not seem like a huge deal, but those rituals are actually super helpful when it comes to telling your brain it’s time to get out of work mode and into rest mode. And rest mode is incredibly important, especially when preparing for exams. Our attention span is a limited resource. There are only so many things we can take in and process at any given moment, and to keep running on high alert is cognitively expensive for our brains. In order to learn something or focus powerfully, we need to take breaks. Schedule downtime in your daily study plan, and stick to it. Take regular breaks during the day and make sure to switch off at night to recharge.

2. Find your optimal study time

Determine your optimal part of the day to work and take breaks at your least productive. Finding your optimal study time can make a big difference when it comes to managing exam anxiety. Not everyone is the same and no one size fits all when it comes to the best time of day for productivity.

It’s unproductive to try and force yourself to study when your focus and productivity levels are low. You are better to try and use those times as your downtime to relax, catch up with friends, exercise, or do something you enjoy, and then make use of the times that work best for you.

Ask yourself these two questions:

When during the day do I have the greatest amount of energy and concentration?

When do I have the fewest interruptions and distractions?

For some, that might be first thing in the morning. For others, they might find the mornings challenging and have a habit of procrastinating until midday anyway.

So rather than making yourself feel guilty for procrastinating, schedule that time as downtime and kick off your studying session at midday.

3. Messy workspace, messy headspace

The physical environment of your workplace has a significant effect on the way that you work. Cluttered spaces can have negative effects on our stress and anxiety levels, as well as our ability to focus, our eating choices, and even our sleep.

4. Establish a good self-care routine

If you're wondering how to deal with assignment stress, you might want to zoom out and look at your overall lifestyle and how it feeds into it.

Hopefully, you already have a good routine in place, but if not there has never been a better time to start. Self-care doesn’t have to cost a lot of money or take up heaps of time.

Start with the basics:

Get enough sleep

Drink enough water

Eat regular meals

Get in some movement or time outdoors

Then look to build on this, through self-care that helps you to relax. Remember - relaxing is not one activity, it’s the outcome of that activity and how it makes you feel. And what works for your friends may not work for you. Experiment and see what works best for you! From journaling, reading, different types of exercise, stretching, and meditating, the options are endless. Pay attention to how you feel after each activity. Ask yourself, does this make me feel grounded and at ease? If so, schedule some time each day to help you shake off the tension of studying, or to unwind after an exam.

5. Get enough sleep

Not only can sleep deprivation worsen anxiety but getting enough sleep is vital to feeling and performing your best, which is particularly important when you're trying to manage exam anxiety.

Don’t stay up late the night before or get up too early on the morning of the exam. A good night’s sleep is more valuable than an extra few hours of revision.

The same goes if you're suffering from assignment stress. Staying up until 4 am to finish your essay might seem like a good idea at the time, but it's unlikely it will be your best work. You'll have to proof it even more thoroughly the next day, and chances are you'll spend more time on the assignment overall.

6. Write down your worries

It’s been proven that if you take a few moments to write about your fears just before you take an exam, it will help to reduce your anxiety and improve your performance. It can also help you overcome assignment anxiety and stop procrastinating on that essay!

Write down what you are stressed about, why you are stressed, and what the outcome would be if those worries were realized.

Writing down your worries can help you to put everything into perspective and help you to feel lighter and less tense by emptying your worries from your mind and onto paper.

7. Move your body!

You don’t need to run a marathon every day, but movement is just as key to a healthy mind as it is to a healthy body. If you can, try to exercise regularly.

It's considered "healthy stress" on the body, which can actually help your body fight off the effects of the “bad” kind of stress. Exercise in almost any form can act as a stress reliever.

If you're feeling stuck with an assignment and it's stressing you out, go for a walk or a run and you'll get back to it with a relaxed body and a fresh perspective.

8. Use your support system

Having people to lean on is great for your mental health. Make sure you let those close to you know if you are feeling overwhelmed or preparing for an upcoming exam.

Not only can they help to support you emotionally, but they can also be on hand to help you in other ways (healthy study snacks, anyone?). You don't have to go through all that assignment stress on your own! If you don’t feel as though you have people in your life that understand your stress and anxiety, that’s what we're here for! Jump onto our global community and chat with other students that get it.

9. Schedule your day

Outlining a routine is a tried and true therapy trick for keeping yourself on track. But make sure your schedule is realistic.

If you schedule an unrealistic amount of exam or study prep, it will make it really hard to achieve and you may end up feeling disappointed with yourself at the end of the day.

Instead, be honest with yourself, schedule in time to scroll on social media if you know that is usually part of your daily schedule! And make sure to prioritize rest and self-care in between those study sessions.

10. Manage your distractions

Self-discipline may well be your greatest challenge when studying from home. With entertaining technology all around us, it can make it so challenging to stay focused. Luckily, with this technology comes other forms of technology to help keep your distractions at bay. There are a number of fantastic free apps available for students that allow you to choose and schedule what distracting apps to block at certain times. While all of these tips and tricks have been suggested with assignment anxiety and exam stress in mind, they are also fantastic for your overall mental health! This advice will be impactful throughout all other areas of your life where you may experience stress.

Experimenting with these suggestions and finding what works best for you will help in maintaining your stress levels to just the right amount, to keep you motivated and focused, resulting in greater levels of optimism and confidence.

Student life

This site uses various technologies, as described in our Privacy Policy, for personalization, measuring website use/performance, and targeted advertising, which may include storing and sharing information about your site visit with third parties. By continuing to use this website you consent to our Privacy Policy and Terms of Use .

Enter your email to unlock an extra $25 off an sat or act program, by submitting my email address. i certify that i am 13 years of age or older, agree to recieve marketing email messages from the princeton review, and agree to terms of use., how to manage homework stress.

Feeling overwhelmed by your nightly homework grind? You’re not alone. Our Student Life in America survey results show that teens spend a third of their study time feeling worried, stressed, or stuck. If you’re spending close to four hours a night on your homework (the national average), that’s over an hour spent spent feeling panicky and still not getting your work done. Homework anxiety can become a self-fulfilling prophecy: If you’re already convinced that calculus is unconquerable, that anxiety can actually block your ability to learn the material.

Whether your anxiety is related to handling your workload (we know you’re getting more homework than ever!), mastering a particular subject like statistics, or getting great grades for your college application, stress doesn’t have to go hand-in-hand with studying .

In fact, a study by Stanford University School of Medicine and published in The Journal of Neuroscience shows that a student’s fear of math (and, yes, this fear is completely real and can be detectable in scans of the brain) can be eased by a one-on-one math tutoring program. At The Princeton Review this wasn’t news to us! Our online tutors are on-call 24/7 for students working on everything from AP Chemistry to Pre-Calc. Here’s a roundup of what our students have to say about managing homework stress by working one-one-one with our expert tutors .

1. Work the Best Way for YOU

From the way you decorate your room to the way you like to study, you have a style all your own:

"I cannot thank Christopher enough! I felt so anxious and stressed trying to work on my personal statement, and he made every effort to help me realize my strengths and focus on writing in a way that honored my personality. I wanted to give up, but he was patient with me and it made the difference."

"[My] tutor was 1000000000000% great . . . He made me feel important and fixed all of my mistakes and adapted to my learning style . . . I have so much confidence for my midterms that I was so stressed out about."

"I liked how the tutor asked me how was I starting the problem and allowed me to share what I was doing and what I had. The tutor was able to guide me from there and break down the steps and I got the answer all on my own and the tutor double checked it... saved me from tears and stress."

2. Study Smarter, Not Harder

If you’ve read the chapter in your history textbook twice and aren’t retaining the material, don’t assume the third time will be the charm. Our tutors will help you break the pattern, and learn ways to study more efficiently:

"[My] tutor has given me an easier, less stressful way of seeing math problems. It is like my eyes have opened up."

"I was so lost in this part of math but within minutes the tutor had me at ease and I get it now. I wasn't even with her maybe 30 minutes or so, and she helped me figure out what I have been stressing over for the past almost two days."

"I can not stress how helpful it is to have a live tutor available. Math was never and still isn't my favorite subject, but I know I need to take it. Being able to talk to someone and have them walk you through the steps on how to solve a problem is a huge weight lifted off of my shoulder."

3. Get Help in a Pinch

Because sometimes you need a hand RIGHT NOW:

"I was lost and stressed because I have a test tomorrow and did not understand the problems. I fully get it now!"

"My tutor was great. I was freaking out and stressed out about the entire assignment, but she really helped me to pull it together. I am excited to turn my paper in tomorrow."

"This was so helpful to have a live person to validate my understanding of the formulas I need to use before actually submitting my homework and getting it incorrect. My stress level reduced greatly with a project deadline due date."

4. Benefit from a Calming Presence

From PhDs and Ivy Leaguers to doctors and teachers, our tutors are experts in their fields, and they know how to keep your anxiety at bay:

"I really like that the tutors are real people and some of them help lighten the stress by making jokes or having quirky/witty things to say. That helps when you think you're messing up! Gives you a reprieve from your brain jumbling everything together!"

"He seemed understanding and empathetic to my situation. That means a lot to a new student who is under stress."

"She was very thorough in explaining her suggestions as well as asking questions and leaving the changes up to me, which I really appreciated. She was very encouraging and motivating which helped with keeping me positive about my paper and knowing that I am not alone in my struggles. She definitely eased my worries and stress. She was wonderful!"

5. Practice Makes Perfect

The Stanford study shows that repeated exposure to math problems through one-on-one tutoring helped students relieve their math anxiety (the authors’ analogy was how a fear of spiders can be treated with repeated exposure to spiders in a safe environment). Find a tutor you love, and come back to keep practicing:

"Love this site once again. It’s so helpful and this is the first time in years when I don’t stress about my frustration with HW because I know this site will always be here to help me."

"I've been using this service since I was in seventh grade and now I am a Freshman in High School. School has just started and I am already using this site again! :) This site is so dependable. I love it so much and it’s a lot easier than having an actual teacher sitting there hovering over you, waiting for you to finish the problem."

"I can always rely on this site to help me when I'm confused, and it always makes me feel more confident in the work I'm doing in school."

Stuck on homework?

Try an online tutoring session with one of our experts, and get homework help in 40+ subjects.

Try a Free Session

Tutoring
College
Applying to College

Explore Colleges For You

Connect with our featured colleges to find schools that both match your interests and are looking for students like you.

Career Quiz

Take our short quiz to learn which is the right career for you.

Get Started on Athletic Scholarships & Recruiting!

Join athletes who were discovered, recruited & often received scholarships after connecting with NCSA's 42,000 strong network of coaches.

Best 389 Colleges

165,000 students rate everything from their professors to their campus social scene.

SAT Prep Courses

1400+ course, act prep courses, free sat practice test & events, 1-800-2review, free digital sat prep try our self-paced plus program - for free, get a 14 day trial.

Free MCAT Practice Test

I already know my score.

MCAT Self-Paced 14-Day Free Trial

Enrollment Advisor

1-800-2REVIEW (800-273-8439) ext. 1

1-877-LEARN-30

Mon-Fri 9AM-10PM ET

Sat-Sun 9AM-8PM ET

Student Support

1-800-2REVIEW (800-273-8439) ext. 2

Mon-Fri 9AM-9PM ET

Sat-Sun 8:30AM-5PM ET

Partnerships

Teach or Tutor for Us

College Readiness

International

Advertising

Affiliate/Other

Enrollment Terms & Conditions
Accessibility
Cigna Medical Transparency in Coverage

Local Offices: Mon-Fri 9AM-6PM

SAT Subject Tests

Academic Subjects

Social Studies

Find the Right College

College Rankings
College Advice
Applying to College
Financial Aid

School & District Partnerships

Professional Development
Advice Articles
Private Tutoring
Mobile Apps
International Offices
Work for Us
Affiliate Program
Partner with Us
Advertise with Us
International Partnerships
Our Guarantees
Accessibility – Canada

TPR Education, LLC (doing business as “The Princeton Review”) is controlled by Primavera Holdings Limited, a firm owned by Chinese nationals with a principal place of business in Hong Kong, China.

Jump to menu
Student Home
Accept your offer
How to enrol
Student ID card
Set up your IT
Orientation Week
Fees & payment
Academic calendar
Special consideration
Transcripts
The Nucleus: Student Hub
Referencing
Essay writing
Learning abroad & exchange
Professional development & UNSW Advantage
Employability
Financial assistance
International students
Equitable learning
Postgraduate research
Health Service
Events & activities
Emergencies
Volunteering
Clubs and societies
Accommodation
Health services
Sport and gym
Arc student organisation
Security on campus
Maps of campus
Careers portal
Change password

Managing Anxiety, Assignment & Exam Stress

Let’s start with the good news - experiencing some amount of stress or anxiety is an indication that you’re human. It’s how your body reacts to the demands and challenges it faces. It is natural to feel anxious prior to an exam or stressed while juggling assignment prep.

While stress and anxiety can sometimes be overwhelming, they can also be an energising and healthy pressure that encourages you to grow your capabilities and take control of your situation.

So how can you strike a balance between too little an too much stress? This blog will cover some techniques you can utilise to help reduce and manage your stress and anxiety levels during assignment periods and leading up to your exams.

Slow Down to Speed Up

When you're feeling overwhelmed, it's easy to fall into the trap of thinking that working harder and longer is the only solution. However, this can actually lead to burnout and a decline in your performance. By taking the time to slow down and prioritize your health, you can recharge your batteries and approach your work with renewed focus and energy.

There are many ways to slow down and take care of yourself, such as practising mindfulness, exercising regularly, getting enough sleep, and eating a healthy diet. These activities may seem like luxuries when you're under the pressure of exams and assignments, but they are essential for maintaining your mental and physical health.

Remember that your grades or your academic achievements do not define you. Taking care of yourself is a crucial part of your journey as a student, and it will ultimately help you achieve your goals in a more sustainable and fulfilling way. So, take a deep breath, slow down, and prioritize your health and well-being - it's the best investment you can make in your academic and personal success.

Early Bird or Night Owl?

Not everyone is the same, and no one size fits all when it comes to the best time of day for productivity. And it’s unproductive to try and force yourself to study when your focus and productivity levels are low. You are better off trying to try and use those times as your downtime to relax, catch up with friends, exercise, or do something you enjoy, and then make use of the times that work best for you.

Ask yourself these two questions:

When during the day do I have the greatest amount of energy and concentration?
When do I have the fewest interruptions and distractions?

For some, that might be first thing in the morning. For others, they might find the mornings challenging and have a habit of procrastinating until midday anyway. So rather than making yourself feel guilty for procrastinating, schedule in that time as downtime and kick off your studying session at midday.

Messy Workspace, Messy Headspace

A Good Routine

Hopefully, you already have a good routine in place, but if not, there has never been a better time to start. Self-care doesn’t have to cost a lot of money or take up heaps of time. Start with the basics, making sure you get enough sleep, drink enough water, eat regular meals and snacks, and get in some movement or time outdoors. Then look to build on this through self-care that helps you to relax. Remember - relaxing is not one activity. It’s the outcome of that activity and how it makes you feel. And what works for your friends may not work for you. Experiment and see what works best for you! From journaling, reading, different types of exercise, stretching, and meditating, the options are endless. Pay attention to how you feel after each activity. Ask yourself, does this make me feel grounded and at ease? If so, schedule some time each day to help you shake off the tension of studying or to unwind after an exam.

Sleep!

Not only can sleep deprivation worsens anxiety, but getting enough sleep is vital to feeling and performing your best, which is particularly important around exam time. Don’t stay up late the night before or get up too early on the morning of. A good night’s sleep is more valuable than a few hours of revision.

Write Down Worries

It’s been proven that if you take a few moments to write about your fears just before you take an exam, it will help to reduce your anxiety and improve your performance. Write down what you are stressed about, why you are stressed, and what the outcome would be if those worries were realised. By writing down your worries, it can help you to put everything into perspective and help you to feel lighter and less tense by emptying your worries from your mind and onto the paper.

Move your Body

You don’t need to run a marathon every day, but the movement is just as key to a healthy mind as it is to a healthy body. Exercise is considered healthy stress on the body, which can actually help your body fight off the effects of stress. Exercise in almost any form can act as a stress reliever.

Reach Out for Support

Having people to lean on is great for your mental health. Make sure you let those close to you know if you are feeling overwhelmed or preparing for an upcoming exam. Not only can they help to support you emotionally, but they can also be on hand to help you in other ways (healthy study snacks, anyone!). If you don’t feel as though you have people in your life that understand your stress and anxiety, that’s what TalkCampus is for! Jump onto their global community and chat with other students that get it.

News and notices

Complete the 2024 Student Experience Survey Published: 13 Sep 2024

Thriving as an HDR Candidate - Helping international students navigate challenges & build success in their HDR journey 30 May – 28 Nov 2024

Weekly Rolling Group 11 Sep – 13 Nov 2024

Student Resources

Want to learn more about the services available to students? Check out the resources available below.

Image of 5 people all looking at their phone

TalkCampus | Peer-based mental health support app

Have you downloaded the TalkCampus app yet? It's a free mental health support service available to all UNSW students.

Mental Health Connect

Need some help navigating your feelings? All enrolled students at UNSW are eligible for free mental health counselling. Mental Health Connect is here to connect you to the care you need.

UNSW Health News & Events

Stay up to date with the latest news, events, workshops and health resources from UNSW Health & Wellbeing.

How to Reduce Assignment Anxiety – 10 Best Tips and Tricks

The college homework and assignments often seem like an overwhelming pile of stress. Assignment stress and anxiety can prevent you from performing well and ultimately from achieving your highest potential. Thus, to avoid such consequences, you need to learn how to reduce assignment anxiety. So, to reduce assignment anxiety, you need to build strong and healthy habits.

How to Reduce Assignment Anxiety

Sometimes a little adjustment makes a huge difference. Therefore, building strong habits can help you fight against assignment anxiety and perform better in your class. Follow the tips below regularly to avoid homework stress.

1. Identify Your Source of Anxiety

How to Write a Strong Personal Statement

If you have been feeling gloomy lately, it is crucial to find out the source of your anxiety to tackle the problem. One of the best ways to do so is to keep a daily journal where you write your daily tasks, assignments, events, and your thoughts about them. Such a journal where you keep a record of everything can help you learn the main source of your anxiety. Whether it is your sleep pattern, caffeine, procrastination, or even unrealistic expectation from yourself, you need to as soon as possible acknowledge them.

2. Plan and Organize

How to Write Sick Leave Application in English

Another reason why students mostly feel stressed is the overwhelming assignments and coursework. Thus, we recommend you break down your assignments into smaller chunks and set goals for yourself. Most of the time, we feel anxiety because we can not control certain things. Therefore, being organized and mindful about your studies will help you feel calm and in control of things.

Best Ways to Reduce Stress Before an Exam

3. Procrastinate Productively

Professor Frank Partnoy writes in his book Wait: The Art and Science of Delay that there are two kinds of procrastination : Active procrastination and passive procrastination. Passive procrastination, no doubt, is a negative thing because it prevents you from getting your work done. Meanwhile, passive procrastination is a positive thing because while actively procrastinating, you are delaying one task to focus on a more important task.

So, if you have been feeling anxious about a particular assignment, you can put it off for some time and focus on another task. This way not only you will feel relaxed but also productive.

4. Learn How to Manage Your Time Effectively

Time management is crucial! Setting out time when you need to focus only on one thing such as your assignment makes it more accomplishable and reduces the stress. Thus, set aside an hour or more each day to focus only on your assignments. The key here is to understand when you are at your highest potential to concentrate at what time of the day. You can either start doing your homework in the early morning, in the evening, or at night before bed.

Besides, to stay organized, you can keep a study planner or a calendar. One of the best calendars out there is Google Calendar and Todoist is one of the best task management and to-do app out there. Also, try to make realistic goals to avoid burnout.

How to Manage Your Time Effectively – 10 Best Time Management Tips

5. Get Started Early

Early risers are always considered to more energetic and potential problem solvers. However, nights owls may not agree with the fact that early risers get some extra hours by getting up earlier. They can use this additional advantage by doing the hard stuff earlier in the morning when they are the most energetic. Besides, waking up early has countless benefits some of which are below.

If you get habitual to going to bed earlier at night and getting up earlier in the morning, this will help you be more energetic during the day.
Studies also suggest that white cells drop in your body when you get a good night’s sleep which you can only get if you sleep and wake up earlier.
Early risers are more proficient in taking decisions, setting up goals, and achieving them.
They also enjoy reduced stress levels.
Moreover, researches prove that early risers are happier than night owls; not just for a day but they live happier throughout everything.

6. Get Goodnight Sleep

Getting a goodnight’s sleep may sound like a very simple and obvious tip. There are countless benefits of a goodnight’s sleep and reducing homework stress is one of them. According to researches, people between 6 to 18 years old, need 7 to 9 hours of sleep. And a goodnight’s sleep significantly affects memory, concentration span, creativity, and all important aspects of a student’s life.

7. Refresh Your Memory Regularly

It is also very important to build a strong base of your every subject to reduce assignment anxiety. Because if you have difficulty in previous lessons, it will be hard for you to complete any assignment or task. Thus, once in a week, go through your previous lessons and take notes of areas that you find difficult. So, the next time when you sit to revise, you know which topics you need to give more attention to. Furthermore, refreshing or revising previous lessons also helps you build confidence.

8. Stay Organized

Everything You Need to Know Before Buying an Essay Online

An unorganized life, even desk, does more harm than ignorance. Besides, an unorganized desk is distracting too. Thus, cleaning your room and your desk is highly recommended. To stay organized, you can also get yourself a nice journal or a planner if you are a pen-and-paper person. Otherwise, apps such as todoist or Habitica can also help you get your work done. And here are some fascinating benefits of using a daily planner or agenda.

You can maintain an effective school and life schedule
Be more productive
keep track of everything you do and have to do
And most important of all, you can reduce stress levels
and much much more

9. Review Your Agenda Regularly

To live a stress-free life, it is very important to stay organized. And one of the most magical ways is to keep an agenda or a planner where you can plan your life ahead of time. You can make a weekly and a daily planner section where you list down all your homework, assignments, and to-dos. However, just keeping an agenda is not enough. You need to review it on daily basis to lead a stress-free life.

10. Give Yourself Some “ME” Time

While it is important to study hard, it is equally important not to neglect yourself. During your tight schedule at school, you may usually feel burnout. Therefore, cherishing yourself with some “ME” time can help you be more productive and creative. Thus, once a week, going out with friends, spending some quality time with family, or just taking care of yourself can help you make sure you enjoy a healthy and stress-free life.

Workplace Stress Management: 11 Best Strategies & Worksheets

An American Psychological Association survey found that 31% of staff felt stressed out during their workday (cited in Tetrick & Winslow, 2015).

Help is available. Workplace stress management and wellness programs can help reduce the degree and impact of stress and restore an employee’s depleted psychological resources (Tetrick & Winslow, 2015).

This article explores what we mean by workplace stress management and introduces mechanisms and activities that can provide relief and help staff cope.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and those you work with with tools to manage stress better and find a healthier balance in your life.

This Article Contains:

What is workplace stress management, how to prevent stress at work: 3 strategies, 2 helpful coping mechanisms for employees, stress relief at work: 3 worksheets to reduce stress, 3 activities & worksheets to cope with stress, how to craft prevention programs & workshops, assessing stress: 4 questionnaires & scales, best stress-relief tools from positivepsychology.com, a take-home message.

The relationship between the workplace and our psychological, cognitive, and physiological responses to stress is complex, impacted by “a broad set of occupational and work demands as well as environmental stressors” (Quick & Henderson, 2016, p. 2).

And yet, our stress response at work can typically be attributed to one of the following four workplace demands (Quick & Henderson, 2016):

Task demands Job insecurity, workload, occupation, etc.
Role demands Role conflict and ambiguity
Physical demands Workplace, lighting, and temperature
Interpersonal demands Staff density, leadership style, and personality conflicts

Workplace stress management (WSM) has been significantly influenced by the theory of preventive stress management, introduced in 1979, which proposes that it is not the stimuli that decide the degree of stress experienced by the individual, but the individual’s response to those stressors (Hargrove, Quick, Nelson, & Quick, 2011).

Over the years, many theoretical frameworks and organizational wellness programs that fall under the umbrella term of WSM have been proposed to understand occupational stress and employee wellbeing. WSM aims to understand specific stressors and take positive steps to reduce their effects (Tetrick & Winslow, 2015).

WSM interventions are typically divided into three types:

Primary Proactive and involved in preventing stress and promoting employee wellbeing (including wellness programs, conflict management, etc.)
Secondary Proactive and reactive, to help remove risk factors (including coping skills, employee fitness programs, job redesign)
Tertiary Reactive, for employees who need help (including counseling, employee assistance programs, and Cognitive-Behavioral Therapy)

Stress interventions include (modified from Tetrick & Winslow, 2015):

Cognitive-behavioral interventions Primary and secondary interventions. Changing cognitions and reinforcing active coping skills .
Relaxation techniques Secondary and tertiary interventions. Physical and mental relaxation techniques to help cope with the consequences of stress.
Multimodal programs Secondary interventions. Acquiring passive and active coping skills. They consist of a combination of approaches, including relaxation and cognitive-behavioral skills.
Organization-focused interventions Mostly primary interventions, but some considered secondary. Organizational development and job redesign.
Individual-level interventions Secondary or tertiary interventions, including relaxation, meditation, and cognitive-behavioral skills training.
Organizational-level interventions Primary and secondary interventions, including changing working conditions and employee participation.
Systems approach Primary and secondary, combining individual and organizational interventions.

Such interventions are often used in combination to prevent, reduce, and cope with stress.

While many of the following strategies appear simple, they require focus and commitment. Others foster a new mindset and change how we relate to work and occupational stress.

1. Controlling your stress

Our brains are constantly flooded with increasing demands and information, causing us stress and reducing our ability to focus and solve problems.

There are many steps we can take to avoid or reduce stress, including promoting positive emotions, taking physical care of our brain, and becoming more organized (modified from Hallowell, 2014).

Ensure you get adequate sleep (don’t eat late at night and reduce caffeine and alcohol intake).
Enjoy a balanced diet and stay hydrated.
Exercise throughout the week and get time away from your desk, preferably in nature.
Schedule regular catch-ups with people you value.
Break large tasks into smaller ones.
Maintain a tidy work environment.
Schedule some ‘think time’ in your busy schedule.
Allocate time for lunch and take it away from your desk.
Recognize when you do your best work. Plan your most demanding tasks for those times.
Walk around more, stand, or listen to music, depending on what works best for you.
Set reminders for a ‘hard stop’ at the end of the workday.

2. When you feel overwhelmed

Slow yourself down. When stressed, we often move into panic mode.
Take time to perform a calming exercise.
Move around. Walk outside or head to the break room/kitchen.
Ask for help. Seek out people you trust.

3. Managing your energy

Demanding jobs, long hours, and increasing workloads can leave us feeling emotional, disengaged, stressed, and exhausted (Schwartz & McCarthy, 2014).

Creating a series of habits , practices, and rituals can promote your physical, emotional, mental, and spiritual energy (modified from Schwartz & McCarthy, 2014).

Physical energy

Recognize times in the day when you feel tired or unable to concentrate. Step away from the desk, meet colleagues, or perform something interesting.
Aim to focus for 90 to 120 minutes at a time, taking regular breaks.
Eat smaller, lighter meals during the day to maintain energy.

Emotional energy

Practice abdominal breathing to manage negative emotions , such as irritability, anxiety, and impatience.
Express gratitude and appreciation for others while adopting self-compassion for yourself.
Use a reverse lens to see a situation from the other person’s point of view. Use a long lens to consider how we might look at the issue in six months. Use a wide lens to consider the bigger picture.

Mental energy

Switch off email and move phones away to perform high-concentration tasks.
Schedule specific times in the day to answer and respond to emails.
At the end of each day, make a list of key actions for tomorrow.

Spiritual energy

Identify when you perform at your best. What strengths do you enjoy using, and how can you use them more often?
On your commute home, or the last 20 minutes of your day when working remotely, relax. This may mean sitting mindfully or listening to music before returning to home life.
Recognize your core values. Reflect on whether you are using and showing them to others around you. Find opportunities to be your authentic self.

We all have finite limits before reducing energy levels and increasing stress interrupt what we can achieve. Investing in healthy work habits can maintain productivity and performance throughout the day.

Download 3 Free Stress & Burnout Prevention Exercises (PDF)

These detailed, science-based exercises will equip you or your clients with tools to manage stress better and find a healthier balance in their life.

Download 3 Stress & Burnout Prevention Exercises Pack (PDF)

By filling out your name and email address below.

Email Address *
Your Expertise * Your expertise Therapy Coaching Education Counseling Business Healthcare Other
Email This field is for validation purposes and should be left unchanged.

How we experience and handle stress changes its cognitive, emotional, and behavioral impact (Crum & Crum, 2018). The following two coping mechanisms offer practical approaches for managing stress in the workplace and can be implemented with little training.

Mindfulness

Research has confirmed the success of mindfulness at reducing perceived stress and emotional exhaustion, and improving sleep quality and job satisfaction (Tetrick & Winslow, 2015).

While we may sometimes think of mindfulness as passive and accepting, it is often the first step toward growth and change. While incredibly valuable for handling life stresses, it is also powerful enough to enrich positive and happy times in our lives (Shapiro, 2020).

Mindfulness expert Shauna Shapiro (2020) considers three points essential to mindfulness:

Intention – why we pay attention
Attention – attending to the present
Attitude – how we pay attention (compassion, kindness, etc.)

A review of the literature confirms that mindfulness is a powerful and cost-free approach to coping with stress (Shapiro, 2020).

Reframing stress

While we are familiar with the negative impacts of stress, we sometimes forget that achieving a stress-free life is unlikely and, perhaps, impossible (Crum & Crum, 2018).

We must recognize that some degree of stress is crucial to our personal and professional growth. Stress reminds us that something is important to us, that we care.

People who adopt a “stress is enhancing” mindset rather than a “stress is debilitating” mindset perform better and experience fewer negative health consequences (Crum & Crum, 2018).

But how do we see stress differently?

We can rethink stress using the following three steps (Crum & Crum, 2018; Crum, Salovey, & Achor, 2013):

See it Rather than deny stress, you must recognize and name the stress you are facing.

“I am stressed about my job interview.” “I am stressed about finals.”

Acknowledging stress can help you move brain activity from being automatic and reactive to conscious and deliberate.

Own it Recognize that what you are stressing about must be important to you. “Owning this realization unleashes positive motivation” (Crum & Crum, 2018, p. 73).
Use it Stress is not designed to kill us, but to boost our mind and body, and prepare for the challenge ahead. By reframing your stress response as something positive, such as eustress , you can use your heightened energy and awareness to improve your performance.

Even with long-term, chronic stress at work, you can recognize opportunities for learning, growth, or the motivation to change yourself or your situation. While it may not always be possible, if you can find a way to embrace stress, it can become a “powerful tool for helping you overcome the inevitable challenges that can – and will – arise” (Crum & Crum, 2018, p. 75).

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

The following worksheets share the same goal: to reduce stress.

Identifying Your Stress Resources

Your resources (internal and external) provide a potentially limitless amount of support that will sustain you during challenging times and stressful situations (Niemiec, 2019).

The Identifying Your Stress Resources worksheet helps you recognize your resources and identify how they can support your strengths.

Stress Decision Framework

The Stress Decision Framework worksheet helps you put decision-making in context, aiming for a good enough , not perfect , decision (Armstrong, 2019).

Vicious Versus Virtuous Stress Thinking

Stress is a choice, yet it is often perpetuated by negative (vicious) cycles of thinking (Armstrong, 2019).

It doesn’t have to be this way.

Using a cognitive-behavioral approach, it is possible to reframe unhelpful beliefs and thinking, and adopt a virtuous cycle of thinking.

The Vicious Versus Virtuous Stress Thinking worksheet helps you compare unhelpful and helpful thinking regarding an event (Armstrong, 2019).

The cost of workplace stress – and how to reduce it – Rob Cooke

Coping with stress can often be about gaining control of what is – or, more importantly, what we perceive to be – within our control. The following activities and exercises can help.

One-Hour Stress Plan

When we feel overwhelmed, we get stressed, which can damage our focus and cloud our thinking. “Working within a limited time frame is important because the race against time keeps you focused” (Bregman, 2014, p. 157).

Use the One-Hour Stress Plan worksheet when stressed to plan and work through what you can in 60 minutes. At the end of the hour, you will have progressed and can repeat the exercise as many times as you like (modified from Bregman, 2014).

Stress as a Stimulus for Change

Sometimes stress is a good indication that something in your life needs to change.

The Stress as a Stimulus for Change worksheet can capture what you wish to change in your life and begin the transformation process.

Workplace Mindfulness

Mindfulness can be a powerful way to adopt a state of loving-kindness about yourself and others, and has significant benefits to how you handle stress (Shapiro, 2020; Tetrick & Winslow, 2015).

The Workplace Mindfulness worksheet can help decrease stress and improve workplace satisfaction through a series of simple questions asked when relaxed and present.

Instead, a multimodal approach should be considered when crafting prevention programs and workshops (Tetrick & Winslow, 2015).

Most likely, it will be necessary to put in place learning and education that are both proactive and reactive.

Proactive interventions

Focus on preventing stress (removing risk factors) and promoting positive actions for all employees.

Interventions are likely to include:

Conflict management
Employee wellness
Job redesign and the organization of work
Coping skills
Employee fitness programs (for employees with known risk factors)

Reactive interventions

Focus on helping employees who need assistance.

Cognitive-Behavioral Therapy
Rehabilitation after illness or returning to work
Employee assistance programs

A multimodal approach combines multiple intervention styles and techniques, and can be rolled out across the organization while focusing on the individual (Tetrick & Winslow, 2015).

The following questionnaires measure a respondent’s current degree of stress and assess their risk of experiencing future stress.

Perceived Stress Scale

The Perceived Stress Scale is one of the most widely used measures of the perception of stress (Cohen, 1994; Cohen & Williamson, 1988).

The 10 questions are answered with a rating between 0 (never) and 4 (very often).

For example:

In the last month, how often have you been upset because of something that happened unexpectedly?

In the last month, how often have you felt nervous and “stressed”?

Life Events and Difficulties Schedule (LEDS) and Stress and Adversity Inventory (STRAIN)

LEDS is a structured interview used to assess stressor exposure over a lifetime. It has since been turned into an online version known as STRAIN (Crosswell & Lockwood, 2020).

“Both measures provide a comprehensive assessment of stressor exposures across the lifespan” (Crosswell & Lockwood, 2020, p. 2) and can be valuable for research and therapy.

Stress Mastery Questionnaire (SMQ)

The American Institute of Stress offers the SMQ as an online self-assessment of stress risk.

The results, plus a 66-page Stress Mastery Guide and Workbook , provide a personalized stress risk profile that can help you lead a less stressed, more enjoyable life.

You’ll find a range of powerful stress-related interventions and assessment tools available throughout our site. Check out the following for some of our favorites:

Radical Acceptance of a Distressing Situation This worksheet presents a sequence of eleven questions to help clients reflect on a current or past distressing situation and work toward radically accepting the reality of that event.
Changing Physical Habits This worksheet helps clients reflect on their vulnerabilities and routines surrounding aspects of their physical health and consider steps to develop healthier habits.
Coping With Stress This two-part exercise invites clients to list experienced physiological and emotional symptoms of stress and brainstorm strategies to reduce, cope with, or eliminate these sources of stress.
Coping: Stressors and Resources This worksheet helps clients identify past, present, and future stressors and link them with coping resources they can use to overcome them.
Squeeze and Release This group activity helps participants discover the energizing potential of positive stress, known as eustress , which can help improve motivation, performance, and emotional wellbeing.
13 Stress-Relief Books About the Science of Managing Anxiety This article provides an excellent selection of stress-relief books .
17 Stress & Burnout Prevention Exercises If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, check out this collection of 17 validated stress-management tools for practitioners . Use them to help others identify signs of burnout and create more balance in their lives.

Our physical and mental wellbeing, work environment, and the demands of our job all impact our degree of stress. They also influence our performance and productivity in the workplace.

Reducing stressors and managing their impact by adopting effective coping mechanisms help us regain a sense of control (Quick & Henderson, 2016).

According to Angela Armstrong (2019), stress is a choice. Appropriate workplace stress management (personal and organizational) helps us identify ways to control what we can and learn how to see things differently when we cannot.

With the right mindset, seeing stress as enhancing, we can increase our motivation and see challenges as opportunities for growth rather than debilitating obstacles (Crum et al., 2013).

There are powerful tools to help. In recent years, mindfulness in particular has become increasingly popular for stress reduction, helping individuals to confront situations “in an accepting, nonjudgmental manner” (Tetrick & Winslow, 2015, p. 8).

Why not review some strategies, techniques, and tools in this article and identify what can help you, your employees, or your clients manage the impact of stress or turn it into something positive and life enhancing?

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

Armstrong, A. (2019). Resilience club: Daily success habits of long-term high performers . Rethink Press.
Bregman, P. (2014). A practical plan when you feel overwhelmed. In HBR guide to managing stress at work (pp. 27–50). Harvard Business Review Press.
Cohen, S. (1994). Perceived Stress Scale . Mind Garden. Retrieved September 1, 2021, from https://www.mindgarden.com/documents/PerceivedStressScale.pdf
Cohen, S., & Williamson, G. (1988). Perceived stress in a probability sample of the United States . In S. Spacapan & S Oskamp (Eds.), The social psychology of health . Sage.
Crosswell, A. D., & Lockwood, K. G. (2020). Best practices for stress measurement: How to measure psychological stress in health research. Health Psychology Open , 7 (2).
Crum, A., & Crum, T. (2018). Stress can be a good thing if you know how to use it. In HBR’s 10 must reads: On mental toughness (pp. 71–75). Harvard Business Review Press.
Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology , 104 (4), 716–733.
Hallowell, E. M. (2014). Overloaded circuits. In HBR guide to managing stress at work (pp. 27–50). Harvard Business Review Press.
Hargrove, M. B., Quick, J. C., Nelson, D. L., & Quick, J. D. (2011). The theory of preventive stress management: A 33-year review and evaluation. Stress and Health: Journal of the International Society for the Investigation of Stress , 27 (3), 182–193.
Niemiec, R. (2019). Strength-based workbook for stress relief: A character strengths approach to finding calm in the chaos of daily life . New Harbinger.
Quick, J., & Henderson, D. (2016). Occupational stress: Preventing suffering, enhancing wellbeing. International Journal of Environmental Research and Public Health , 13 (5), 459.
Schwartz, T., & McCarthy, C. (2014). Manage your energy not your time. Harvard Business Review Press.
Shapiro, S. L. (2020). Rewire your mind: Discover the science + practice of mindfulness . Aster.
Tetrick, L. E., & Winslow, C. J. (2015). Workplace stress management interventions and health promotion. Annual Review of Organizational Psychology and Organizational Behavior , 2 (1), 583–603.

Share this article:

Article feedback

What our readers think.

I’m looking for an active stress avoidance / proactive approach to a stress-free work experience. This article appears to focus on alleviating the effects of stress rather than designing a work experience that removes it, and/or deals with those in positions of power in the workplace who rely on others for results and enforce this through control techniques, resulting in high employee stress, since the techniques are seldom nice, polite, sustainable or implemented with the employee’s long term well being in mind. I need workplace strategies that negate those manipulations and exploitations put in place by the hierarchy to simply get more work from employees, no matter what. Engagement surveys, annual reviews, and many workplace methodologies are in fact trojan horses. Please advise, many thanks Alvin Zest

Thanks for your comment; I completely understand where you’re coming from. Many of the dominant approaches to addressing strain, stress, and high work demands in organizations are largely reactive and center on ‘undoing’ the harm (i.e., stress) done to employees after it’s already done, rather than being proactive and creating conditions that prevent the harm in the first place. However, more research is coming out that’s looking at these proactive strategies.

Research is a long way from identifying a complete solution, but I would encourage you to look into the research and efforts by a researcher named Sharon Parker and her colleagues at the Center for Transformative Work Design. Some of the videos on this page might begin pointing you in the right direction and highlight the path research has taken so far.

I hope this helps.

– Nicole | Community Manager

Let us know your thoughts Cancel reply

Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment.

Company Culture: How to Create a Flourishing Workplace

Company culture has become a buzzword, particularly in the post-COVID era, with more organizations recognizing the critical importance of a healthy workplace. During the Great [...]

Integrity in the Workplace (What It Is & Why It’s Important)

Integrity in the workplace matters. In fact, integrity is often viewed as one of the most important and highly sought-after characteristics of both employees and [...]

Neurodiversity in the Workplace: A Strengths-Based Approach

Promoting diversity, equity, and inclusion (DEI) in the workplace is a priority for ethical employers who want to optimize productivity and leverage the full potential [...]

Download 3 Free Work & Career Tools Pack (PDF)

Name This field is for validation purposes and should be left unchanged.

Download 3 Work & Career Exercises Pack (PDF)

Bipolar Disorder
Therapy Center
When To See a Therapist
Types of Therapy
Best Online Therapy
Best Couples Therapy
Managing Stress
Sleep and Dreaming
Understanding Emotions
Self-Improvement
Healthy Relationships
Student Resources
Personality Types
Sweepstakes
Guided Meditations
Verywell Mind Insights
2024 Verywell Mind 25
Mental Health in the Classroom
Editorial Process
Meet Our Review Board
Crisis Support
Signs of Burnout
Stress and Weight Gain
Stress Reduction Tips
Self-Care Practices
Mindful Living

What Is Stress?

Stress is Inevitable - Learn to Maintain Your Emotional and Physical Well-Being

The Inner-Workings of the Stress Response

Ways to cope with stress, final thoughts.

Next in How Stress Impacts Your Health Guide How to Recognize Burnout Symptoms

Stress can be defined as any type of change that causes physical, emotional, or mental strain. Stress is your body's response to anything that requires attention or action.

Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall mental and physical well-being.

Verywell / Brianna Gilmartin

Sometimes, the best way to manage your stress involves changing your situation. At other times, the best strategy involves changing the way you respond to the situation.

Developing a clear understanding of how stress impacts your physical and mental health is important. It's also important to recognize how your mental and physical health affects your stress level.

Watch Now: 5 Ways Stress Can Cause Weight Gain

Clues that indicate you might be stressed.

Stress is not always easy to recognize, but there are some ways to identify some signs that you might be experiencing too much pressure. Sometimes stress can come from an obvious source, but sometimes even small daily stresses from work, school, family, and friends can take a toll on your mind and body.

If you think stress might be affecting you, there are a few things you can watch for:

Cognitive signs such as difficulty concentrating, worrying, anxiety, and trouble remembering
Emotional signs such as being angry, irritated, fearful, or moody
Physical signs such as high blood pressure, headaches , clammy/sweaty hands, muscle tension and neck pain , changes in weight, frequent colds or infections , teeth grinding, digestive problems , and changes in the menstrual cycle and sex drive
Behavioral signs such as poor self-care, not having time for the things you enjoy, or relying on drugs and alcohol to cope

What Does Stress Feel Like?

Stress can manifest in a variety of ways in your mind and body, and there is no one-size-fits-all answer. It can contribute to feelings of frustration, worry, and burnout. You may feel physically exhausted, worn out, and unable to cope.

Stress vs. Anxiety: What's the Difference?

Stress can sometimes be mistaken for anxiety, and experiencing a great deal of stress can contribute to feelings of anxiety. Stress and anxiety both contribute to nervousness, poor sleep, high blood pressure , muscle tension, and excess worry. Experiencing anxiety can make it more difficult to cope with stress and may contribute to other health issues, including increased depression, susceptibility to illness, and digestive problems.

In most cases, stress is caused by external events, while anxiety is caused by your internal reaction to stress. Stress may go away once the threat or the situation resolves, whereas anxiety may persist even after the original stressor is gone.

The Usual Suspects: Main Causes of Stress

There are many different things in life that can cause stress. Some of the main sources of stress include work, finances, relationships, parenting, and day-to-day inconveniences.

Mental Health in the Workplace Webinar

On May 19, 2022, Verywell Mind hosted a virtual Mental Health in the Workplace webinar, hosted by Amy Morin, LCSW. If you missed it, check out this recap to learn ways to foster supportive work environments and helpful strategies to improve your well-being on the job.

The Four Types of Stress

Not all types of stress are harmful or even negative. Some of the different types of stress that you might experience include:

Acute stress : Acute stress is a very short-term type of stress that can be upsetting or traumatic ; this is the type of stress that is out of the ordinary, such as a car accident, assault, or natural disaster.
Chronic stress : Chronic stress is what we most often encounter in day-to-day life and seems never-ending and inescapable, like the stress of a bad marriage or an extremely taxing job.
Episodic acute stress : Episodic acute stress is acute stress that seems to run rampant and be a way of life, creating a life of ongoing distress; episodic stress can be recurring illness, ongoing domestic violence, child abuse , and living through conflict and war.
Eustress : Eustress , on the other hand, is fun and exciting. It's known as a positive type of stress that can keep you energized. It's associated with surges of adrenaline, such as when you are skiing or racing to meet a deadline.

Harmful Types of Stress:

The main harmful types of stress are acute stress, chronic stress, and episodic acute stress. Acute stress is usually brief, chronic stress is prolonged, and episodic acute stress is short-term but frequent. Positive stress, known as eustress, can be fun and exciting, but it can also take a toll if you don't keep your life in balance.

Stress can trigger the body’s response to a perceived threat or danger, known as the fight-or-flight response . During this reaction, certain hormones like adrenaline and cortisol are released. This speeds the heart rate, slows digestion, shunts blood flow to major muscle groups, and changes various other autonomic nervous functions, giving the body a burst of energy and strength.

Originally named for its ability to enable us to physically fight or run away when faced with danger, the fight-or-flight response is now activated in situations where neither response is appropriate—like in traffic or during a stressful day at work.

When the perceived threat is gone, systems are designed to return to normal function via the relaxation response . But in cases of chronic stress, the relaxation response doesn't occur often enough, and being in a near-constant state of fight-or-flight can cause damage to the body.

Stress can also lead to some unhealthy habits that have a negative impact on your health. For example, many people cope with stress by eating too much or by smoking. These unhealthy habits damage the body and create bigger problems in the long term.

Brace For Impact: How Stress Affects Your Health

Stress can have several effects on your health and well-being. It can make it more challenging to deal with life's daily hassles, affect your interpersonal relationships, and have detrimental effects on your health. The connection between your mind and body is apparent when you examine stress's impact on your life.

Feeling stressed over a relationship, money, or living situation can create physical health issues. The inverse is also true. Health problems, whether you're dealing with high blood pressure or diabetes , will also affect your stress level and mental health. When your brain experiences high degrees of stress , your body reacts accordingly.

Serious acute stress, like being involved in a natural disaster or getting into a verbal altercation, can trigger heart attacks, arrhythmias, and even sudden death. However, this happens mostly in individuals who already have heart disease.

Stress also takes an emotional toll. While some stress may produce feelings of mild anxiety or frustration, prolonged stress can also lead to burnout , anxiety disorders , and depression.

Chronic stress can have a serious impact on your health as well. If you experience chronic stress, your autonomic nervous system will be overactive, which is likely to damage your body.

Stress-Influenced Conditions

Chronic Pain
Inflammatory diseases
Heart disease
Hyperthyroidism
Sexual dysfunction
Skin problems
Sleep disorders
Tooth and gum disease

What Can I Do When I Have Too Much Stress?

There are some treatment options for acute and chronic stress, as well as a variety of stress management strategies you can implement on your own. Stress may be inevitable; however, whenever possible, prevention is the best strategy.

An Old Proverb by Benjamin Franklin

An ounce of prevention is worth a pound of cure

Treatment Options

Stress is not a distinct medical diagnosis and there is no single, specific treatment for it. Treatment for stress focuses on changing the situation, developing stress-coping skills , implementing relaxation techniques, and treating symptoms or conditions that may have been caused by chronic stress.

Some interventions that may be helpful include therapy, medication, and complementary and alternative medicine (CAM).

Psychotherapy

Some forms of therapy that may be particularly helpful in addressing symptoms of stress including cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) . CBT focuses on helping people identify and change negative thinking patterns, while MBSR utilizes meditation and mindfulness to help reduce stress levels.

Medication may sometimes be prescribed to address some specific symptoms that are related to stress. Such medications may include sleep aids, antacids, antidepressants, and anti-anxiety medications.

Complementary and Alternative Medicine

Some complementary approaches that may also be helpful for reducing stress include acupuncture, aromatherapy, massage, yoga, and meditation .

Although stress is inevitable, it can be manageable. When you understand the toll it takes on you and the steps to combat stress, you can take charge of your health and reduce the impact stress has on your life.

Press Play for Advice On Managing Stress

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast featuring professor Elissa Epel, shares ways to manage stress. Click below to listen now.

Follow Now : Apple Podcasts / Spotify / Google Podcasts / Amazon Music

Here are a few things to get you started:

Learn to recognize the signs of burnout. High levels of stress may place you at a high risk of burnout. Burnout can leave you feeling exhausted and apathetic about your job. When you start to feel symptoms of emotional exhaustion, it's a sign that you need to find a way to get a handle on your stress.
Try to get regular exercise. Physical activity has a big impact on your brain and your body . Whether you enjoy a walk in the park, stretching, pilates, or you want to begin jogging, exercise reduces stress and improves many symptoms associated with mental illness.
Take care of yourself. Incorporating regular self-care activities into your daily life is essential to stress management. Learn how to take care of your mind, body, and spirit and discover how to equip yourself to live your best life.
Practice mindfulness in your life. Mindfulness isn't just something you practice for 10 minutes each day. It can also be a way of life. Discover how to live more mindfully throughout your day so you can become more awake and conscious throughout your life.

If you or a loved one are struggling with stress, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

Stress is a part of life and comes in all shapes and sizes. There are things we can do to minimize or even prevent much of the stress in our lives. But some stress is unavoidable.

If you find you are overwhelmed by an acute stressor, or the daily grind, there are ways to cope and recover. Whether you try some stress management strategies on your own or seek professional help... it is important to keep stress levels in check to avoid the negative impact on your cognitive, emotional, and physical well being.

National Institute of Mental Health. I'm so stressed out! Fact sheet .

Goldstein DS. Adrenal responses to stress . Cell Mol Neurobiol . 2010;30(8):1433–1440. doi:10.1007/s10571-010-9606-9

Stahl JE, Dossett ML, LaJoie AS, et al. Relaxation response and resiliency training and its effect on healthcare resource utilization . PLoS ONE . 2015;10(10). doi:10.1371/journal.pone.0140212

Chi JS, Kloner RA. Stress and myocardial infarction . Heart . 2003;89(5):475–476. doi:10.1136/heart.89.5.475

Salvagioni DAJ, Melanda FN, Mesas AE, González AD, Gabani FL, Andrade SM. Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies . PLoS ONE . 2017;12(10). doi:10.1371%2Fjournal.pone.0185781

Bitonte RA, DeSanto DJ II. Mandatory physical exercise for the prevention of mental illness in medical students . Ment Illn . 2014;6(2):5549. doi:10.4081/mi.2014.5549

Ayala EE, Winseman JS, Johnsen RD, Mason HRC. U.S. medical students who engage in self-care report less stress and higher quality of life . BMC Med Educ . 2018;18(1):189. doi:10.1186/s12909-018-1296-x

Richards KC, Campenni CE, Muse-Burke JL. Self-care and well-being in mental health professionals: The mediating effects of self-awareness and mindfulness . J Ment Health Couns . 2010;32(3):247. doi:10.17744/mehc.32.3.0n31v88304423806.

American Psychological Association. Stress in America 2023 .

Krantz DS, Whittaker KS, Sheps DS. Psychosocial risk factors for coronary heart disease: Pathophysiologic mechanisms . In Heart and Mind: The Practice of Cardiac Psychology (2nd Ed.). American Psychological Association; 2011:91-113. doi:10.1037/13086-004

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Services for education institutions
Academic subject areas
Peer connection
Evidence of Studiosity impact
Case studies from our partners
Research Hub
The Tracey Bretag Integrity Prize
The Studiosity Symposium
Studiosity for English learners
Video case studies
Meet the online team

Academic Advisory Board

Meet the board.

Social responsibility
Meet the team
Join the team

10 Ways To Avoid A Homework Meltdown

Sophia Gardner

Apr 11, 2016

Homework can often feel like an overwhelming, never-ending pile of stress. Homework stress can cause frustration and anxiety and ultimately prevent you from achieving your best results.

However, this feeling of not being in control can be avoided by simply adjusting your study habits. Homework and study can actually be a rewarding, satisfying experience if done in an organised and efficient way. Here are some tips on how to achieve that.

1. Practise good time management

Time management is key to avoiding homework stress. Plotting out the time you need to complete your homework or assignment can quickly make what seems like an overwhelming task much less stressful to approach.

Set aside a certain amount of time each day to work on your homework, and choose a time that sits you. You may prefer early in the morning before school, or maybe you’re fresher when you get home from school in the afternoon.
Use a calendar or school planner to plot out your work. List important dates, when things are due and when you have exams. This will help you have a good visual of things you need to work towards.
Allow enough time to complete your work . Making sure you give yourself enough time to complete your work is crucial in avoiding a meltdown. Be realistic. Estimate how long you think it will take each day to complete your homework, and allow plenty of time for bigger projects and assignments.

2. Ask questions

One of the biggest causes of homework stress is not understanding the question, or how to solve the problem at hand. Don’t be afraid to ask questions and clarify what you need to do. Whether it be a question on how to solve a tricky trigonometry problem or how to structure your essay, no question is a silly question. Try asking your teachers, your parents, a friend or an online Subject Specialist for help.

3. Listen to your teacher and take notes

It sounds simple, but it’s something that many students struggle with. Pay attention and write down important terms and ideas in the classroom. You will find this helps organise your thoughts and remember key information, which will make homework time much more of a breeze.

4. Allow more time for areas you find difficult

Take a practice test or write a practice essay and focus on the areas you find the hardest. The more you practise, the less stressful it will be when the time comes to sit the exam or hand in your assignment.

5. Refresh your memory regularly

Every afternoon, or at least every couple of days, go over what you’ve learnt from previous lessons. If you find that you don’t have the basic knowledge to tackle more difficult subjects go over this more frequently - this will help you build up your confidence in those areas.

6. Get a good night’s sleep

It may sound obvious, but it’s easy to suffer from sleep deprivation when you are feeling stressed about homework. Research suggests that kids and teens need around 9-10 hours sleep a night. This will significantly help focus, memory, decision making and creativity, all of which are important inside and outside of the classroom.

7. Avoid procrastination

Procrastination could well be the biggest factor responsible for homework stress. You’d be surprised at how much time you can waste by putting off what you need to do until you’ve checked out your Facebook page or listened to your favourite song! Let these be rewards for once your work is actually done.

8. Have a healthy snack

There is a proven link between what we eat and how well our brain functions. Memory, learning ability and emotional states are affected by what we put into our bodies, and to perform our best we need a healthy diet. (Check out some delicious and healthy snack recipes here )

9. Remember to breathe

If you’re starting to feel anxious or overwhelmed by your work, take five deep breaths and give yourself a moment of calm. Deep breathing will help control your nervous system and encourage your body to relax, bringing you into a better state to concentrate on your study.

10. Give yourself some ‘me’ time

While it’s important that you manage your time and work efficiently, you are going to be much more productive if you are feeling fresh and have had some time to do things you enjoy doing. It might be going for a walk or a swim, hanging out with some friends on the weekend, or perhaps it’s playing sport? Whatever it may be, make sure you have that balance. A healthy, happy mind equals better study time.

If you'd like to run any questions or ideas by one of our expert Subject Specialists, we're always here to help.

Topics: Students , Homework , Study , Assignment Help

About Studiosity

Asking for feedback on your work is an essential part of learning. So when you want to better understand a concept or check you're on the right track, we're here for you.

Find out if you have free access through your institution here .

ABN 41 114 279 668

Student zone, assignment calculator, calendars and organisers, study survival guides, free practice tests, student faqs, download our mobile app, student sign in, success stories.

Student Reviews & Testimonials

Specialist Sign In

Meet our specialists

Meet the team, media and research, student reviews.

Contact • FAQ • Privacy • Accessibility • Acceptable Use • Terms of Use AI-for-Learning Polic y • Academic Integrity Policy

The Johnnies Blog

How to Adjust to College: Quick Tips for a Great First Year

A vibrant campus scene at St. John's University with students socializing on a green lawn, enjoying the lively atmosphere of college life.

Learn practical tips from experts at St. John's University, Queens, NY, on adjusting to college, making friends, managing coursework, and handling stress effectively.

Transitioning to college is a significant change, and it’s perfectly normal to feel a bit overwhelmed. You’re in a new place, meeting tons of new people, and figuring out how to handle everything from roommates and managing course loads to enjoying newfound freedom. It’s exciting—but can also be a little intimidating. The good news? Everyone’s in the same boat.

To help you adjust to college life, here are essential tips to guide you through the ups and downs of your first year. Whether you’re worried about finding your place socially or balancing your academic responsibilities, you will learn how to make the most of your college experience.

Making Friends in College

Making friends in college can seem daunting at first, but remember—most students are just as eager to meet new people as you are. While it might feel awkward to strike up conversations with strangers, taking small, genuine steps toward building connections can make all the difference. Whether it’s introducing yourself to someone in your dorm, sitting next to someone in class, or joining a club, you’ll find plenty of opportunities to meet like-minded people.

One of the best ways to adjust to college and make friends is to get involved in campus activities. At St. John’s University, programs like the R.I.S.E. Network provide personalized support and opportunities for mentorship. This network connects students with peers and mentors who can help ease the transition.

Participate in events like the Red Storm Welcome and engage in activities organized by the campus. Events such as Stormin’ Loud or DAC After Dark offer chances to socialize and find your community. Clubs and organizations on campus, including those related to your interests, can also be great places to meet new people. St. John’s has more than 180 clubs and organizations ranging from cooking, to Disney, to cultural societies, academic and career-oriented groups, and more. Attend events, go to social gatherings, and don’t be afraid to say ‘yes’ when opportunities arise. Building friendships takes time, so be patient, but putting yourself out there early can help ease the transition into college life.

Keep an open mind when meeting new people. Your college friendships may come from unexpected places, so don’t limit yourself to just one group. Being approachable and showing interest in others is a great way to build lasting relationships.

Dealing with Roommates in College

Living with roommates in college is often one of the biggest adjustments for first-year students. You may have never had to share your personal space before, and learning how to coexist with someone new can be a challenge. Whether your dorm roommate is a friend or a stranger, the key to getting along with roommates in college is establishing open communication early. Talk about your preferences when it comes to things like cleanliness, noise levels, and schedules. Setting boundaries with your college roommate from the beginning can help prevent future conflicts.

When living with roommates in college, compromise is crucial. It’s important to be respectful of each other’s needs. If you’re having an issue—like your roommate playing music while you’re trying to study—bring it up in a calm, nonconfrontational way. Don’t let small frustrations build up until they become bigger problems. If you and your roommate can’t resolve issues on your own, don’t hesitate to seek help from your Resident Assistant (RA), who’s trained to help mediate conflicts.

Coping with Loneliness and Homesickness

Feeling lonely or homesick is a common experience for many first-year students. Being away from home and your familiar support system can be challenging, but there are ways to cope with these feelings.

Stay connected with loved ones through regular calls or video chats. Even a quick check-in with family or friends can help bridge the gap between home and college until Family Weekend . Remember, it’s important to try and push through though. Statistics show students who continue to experience homesickness are less likely to return to school the following year. By continuing to put yourself out there, trying new things, and pursuing your own passions, you’ll find a group and sense of belonging in no time.

If feelings of loneliness or homesickness become overwhelming, don’t hesitate to reach out to campus counseling services or a mental health professional. They can provide support and strategies to help you manage these emotions effectively.

Adjusting to the College Workload

The academic demands of college can feel like a big jump from high school. With heavy course loads, more in-depth assignments, and less structured guidance, it’s easy to feel overwhelmed at first. The key to managing your college workload stress and adjusting to the college environment is to stay organized and develop strong time-management skills. Unlike high school, where teachers often remind you of deadlines and assignments, in college, the responsibility of your heavy course load is largely on you to keep track of everything.

Start by breaking large assignments into smaller, more manageable tasks. Rather than waiting until the last minute to cram for exams or finish projects, set deadlines for yourself and tackle a little bit each day. Using a planner or an app to track your assignments, exams, and social commitments can help you avoid the last-minute scramble. If you find yourself struggling with the heavy course load and material, take advantage of resources like the St. John’s University Tutoring Center, which offers academic support and assistance with coursework. Additionally, attending office hours with your professors or participating in study groups can be beneficial.

Managing Stress in College

Stress is a normal part of college life, especially during your first year when everything is new. In fact, nearly half of all college students experience higher than average stress levels . From dealing with coursework to navigating social dynamics, it’s easy to feel overwhelmed. However, learning to manage stress in college early on can help you stay healthy, focused, and productive. One of the most effective ways to adjust to college and reduce stress is to establish a self-care routine. At St. John’s University, you can utilize campus resources like the fitness trails or intramural programs for regular exercise and the Center for Counseling and Consultation for mental health support .

It’s also important to pay attention to both your physical and mental health. Getting enough sleep, eating well, and staying active can go a long way in helping you manage stress. And when things start to feel too overwhelming, don’t hesitate to ask for help. Many campuses, including St. John’s, offer counseling services , mental health resources, and wellness programs to support students through difficult times. Talking to a friend, adviser, or counselor can provide you with the support you need to manage your stress.

Practice mindfulness or meditation to help calm your mind during stressful times. Even just five minutes of deep breathing exercises can help you refocus and lower anxiety levels.

Tips for First-Year College Students

College can feel like a whirlwind, especially in your first year. But with a few tried-and-true survival strategies, you can set yourself up for success and make the most of your experience. These quick tips will help you tackle the challenges of college life with confidence:

A serene view of the St. John's University campus, with iconic buildings in the background and students walking to class.

Attend your classes regularly: Without the requirement of attending class everyday, skipping your college courses might seem tempting. But staying engaged will help you stay on top of your coursework and build strong academic habits.

Use campus resources: Take advantage of the St. John’s University Learning Commons , Career Services , and Wellness Program s. They’re there to support your academic and personal success.

Stay organized: Use a planner or app to track assignments, exams, and social events so you don’t get overwhelmed. This will also help you establish a routine to keep yourself focused.

Connect with your professors: Visit them during office hours, ask questions, and show interest in the course material. Building these relationships can lead to opportunities like internships, research positions, and strong letters of recommendation in the future.

Balance academics and social life: Prioritize your workload, but make time for self-care and social activities to keep a healthy balance.

Ask for help: Whether it's a friend, an adviser, or a counselor, reaching out when things get tough is a sign of strength.

Finding Your Way

Abraham Maslow , the psychologist who created the hierarchy of needs , said, “In any given moment, we have two options: to step forward into growth or step back into safety.” Your first year of college is just that—a time of growth, learning, and self-discovery—if you allow it to be.

A clean, classic street sign reading "University Rd" mounted on a pole with a leafy college campus in the background.

While there will undoubtedly be challenges, with the right strategies in place, you can confidently navigate this transition. Whether you’re focused on making new friends, managing your coursework, or handling stress, remember you’re not alone.

Learning how to adjust to college life is a process that takes time, but with patience and perseverance, you’ll find your rhythm. College is about more than just academics—it’s about finding your place, building relationships, and growing into a more independent, resilient version of yourself. Embrace the journey, take things one step at a time, and don’t be afraid to ask for help when you need it.

Ready to begin your college journey?

Learn more about the supportive community and academic opportunities at St. John's University, or take the next step by applying today . Start shaping your future at a place where you’ll grow, thrive, and succeed.