Every student will face stress in their school life. There are many things that can make you depressed due to school. For example, you may feel like you have too many assignments, can't schedule, aren't sure what to do or don't know how to do something. There's a lot you can do to improve this situation: learn your time-scheduling skills well, figure out your biggest priorities at school, and develop new healthy habits that will reduce your stress at school.
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Method 1 of 4: Coping With The Depression You're Experiencing Right Now
Step 1. Feel the effects of stress on your body
Do your shoulders feel tight? Are you breathing fast, or do you have a sour taste on your tongue? If your stomach feels tight or your wrists start to shake or sweat, it's a sign that you're feeling stressed.
- If you know what your body feels when you're feeling stressed, it's easier for you to find the cause.
- The sooner you spot signs of stress or tension, the sooner you can resolve the situation or calm yourself down.
Step 2. Determine the cause of your depression
Is there a particular person, situation, or environment that makes you feel depressed? You need to know the reason behind the feeling you are experiencing. That feeling can be caused by one thing, it can also be a combination of various things at the same time.
- Common causes of stress in students are homework, grades, lack of sleep, overcrowded schedules, peer pressure, and bullying. If you are being bullied, ask your parents, teachers, or counseling teacher for help.
- The first step in determining that your problem can be solved is to find the reason behind the stress you are experiencing. If you feel that your problem can be solved, you will feel happier.
- Avoid judging your stress as "good" or "bad". When looking for the cause of stress, you must remain level-headed. You feel pressured; the feeling is a natural response to a cause of distress. Say: "I'm feeling depressed. This feeling is natural. The problem I'm dealing with is not myself."
Step 3. Take a deep breath 3 times
Breathing deep to the stomach will trigger your body to rest. This reaction arises from the parasympathetic nervous system. Breathe in deeply through your nose, up to your stomach, then exhale through your mouth. Repeat three times. You will feel calmer.
- You will also feel calmer by raising, lowering, then rotating your shoulders, or slowly twisting your neck. When you feel stressed, your body will usually tense up in the shoulders or neck. You can reduce the stress you experience by relaxing those tense muscles.
- In order to stay calm and able to maintain focus, do some deep breathing before facing a stressful situation.
Step 4. Ask for help
If you don't know how to deal with a stressful situation, find someone who can help you. At school, you can ask teachers, counseling teachers, or friends for help. If you need help urgently, talk to someone in your classroom or ask the teacher for permission to ask someone else for help. If the problem you are facing is long-term, discuss your problem with your parents, teacher, or counseling teacher.
- Everyone needs help from others. Asking for help doesn't mean that you can't stand on your own or that you're not smart. In fact, it's actually a sign that you're really smart because you realize your limits.
- When you ask someone else for help, provide as much information as possible about the problem you are having and what you have done to fix the problem.
Step 5. Stop your thoughts
Sometimes, when you're feeling stressed because you have too many things to deal with at once, your mind will "run wild." If this happens, try the "mind-stopping" technique. Stop your thinking, tell yourself to stop, then immediately shift your attention to something else.
- Say (inwardly or out loud): "It's over, yes, such thoughts. Now I have to do (other things) and I will continue this business after lunch."
- This strategy is known as "adaptive distancing".
Step 6. If possible, stay away from the situation
If you are no longer able to deal with a certain person or place/situation, one way to deal with it is to walk away. You will feel better by physically moving away from the thing that is making you depressed.
- You can take a break by going for a walk outside, asking permission to go to the bathroom (always a good option), etc. You can also say that you left something in your car, for example; Thus, you will have the opportunity to get away from the things that are making you depressed.
- Of course, it's good if you have a favorite safe place at school. For example, if you prefer to be in a quiet place, visit the school library when you feel stressed.
- Sometimes you shouldn't do this. You can't leave an exam or presentation you're doing. However, you can try to leave certain situations, such as when someone annoying you is talking to. Just say: "Ugh, I'm not in the mood to talk right now. I'll see you later!"
Method 2 of 4: Getting in the habit of regularity
Step 1. Make a schedule
Fill your daily schedule with your daily activities, study time, and even time to plan what books you need to bring to school tomorrow. Stress can arise from feeling rushed to do something. For example, if you're not a person who likes to rush in the morning, schedule time before bed to tidy up your books for tomorrow. Plan also time to complete schoolwork each afternoon.
- A schedule can be written down, it can also be simply memorized. The benefit of having a written schedule is that you will feel more responsible for getting things done on the schedule. You can also cross out things that have already been completed.
- There are many phone apps that you can use to schedule your day.
- A schedule can reduce the stress you experience because you no longer have to make quick decisions about what you need to do and where you can do it.
Step 2. Place a calendar in a place that is clearly visible and frequent by people
You can use a calendar to remind yourself of things you don't normally schedule in your day-to-day life, like appointments with the dentist or visits to Grandma's house. It will be easier for your family to know your schedule if you put this calendar in a place where people often pass and can be seen by all.
- If you have a project that needs to be worked on over the course of a few days or weeks, use a calendar to divide the big project into smaller parts.
- With good scheduling in a calendar, you also avoid the stress you experience when you have to get something done right before a deadline.
Step 3. Create a special workplace
Designate an area in your room as a workplace. Choose a place free of noise, where you can focus on what you're doing. Prepare visual reminders, stationery, and things you need to study.
- Remember that the system you create doesn't have to look like someone else's. Create a system that you can use well.
- If you're doing work on your computer, turn off your internet browser or set usage limits for yourself so you don't end up wasting time on the internet.
Step 4. Turn off your phone
When you're studying, your cell phone can distract you from your schoolwork even when you're not using it. If your phone is on, you could get messages from friends, or you could be annoyed that someone might suddenly call. Turn off your phone, or use "airplane mode" so you can focus on your studies.
- If you are still disturbed by the presence of your cellphone, place your cellphone in another room (still in a state of death).
- The same goes for other screens, including tablets and computers you don't use for schoolwork.
Step 5. Set a reasonable study time
Effective study duration is 40 to 90 minutes. More than that, your attention will weaken. Less than that, your attention will not be enough. Use an alarm clock if you need to set limits on your study time.
- After each study session, rest for 10 minutes.
- When resting, stand up, move around your room. With a little exercise, you can concentrate better on your studies.
Step 6. Break large tasks into small steps
If you have a task that feels too big, break it down into smaller parts that you can do well. Write it down in detail. Don't write "study history"; write: "Read the book History of Indonesia pages 112-125, then make 3 questions related to the material."
- If you have a long paper assignment that needs to be completed, start by creating an outline. Then write 5-8 sheets for each topic in the outline. Combine these writings into one paper.
- If you need to study for a big exam, break the exam material into smaller pieces. Study per topic, per chapter, or per subject.
Step 7. Don't procrastinate until the last minute
If you're used to procrastinating until the last minute, like working on a big project the night before or reading a book right before an exam, you know that it can be stressful. Studying intensively right before a test can help you get good grades, but it's best to study a few weeks in advance.
- Use a calendar to schedule time for major projects 2-4 weeks before the deadline.
- You may be a "craft" person for a while, but after your study time is over, you can get back to hanging out with your friends.
Step 8. Ask for help
Everyone definitely needs help. If you find it difficult to tidy up your schedule and study space, ask someone else for help. For example, you can ask other people for their opinion about your study room and how to tidy up properly.
- You can always borrow other people's ideas to tidy up your study area. On the internet there are many good study room ideas. You can also see your friends' study rooms.
- If you can enlist the help of a professional designer, that's also a great way to tidy up your study area; However, if you are very used to your old ways and don't want to learn new habits, you will soon return to those old habits.
Method 3 of 4: Prioritizing Important Things
Step 1. Find out how you feel
If you're not used to prioritizing your feelings, you're more likely to feel overwhelmed and pressured than someone who is used to putting their feelings first and can see that they're starting to feel stressed. You may need to schedule a "find out how I feel" event.
- Make a "feeling thermometer" to take your "feeling temperature." These thermometers can range from "So easy!" to "Ouch!" (or something similar). If your temperature is too high, do activities that calm you down. If it's too low, it might be time for you to try something new.
- If you're having trouble determining what you're feeling, take a look at this feeling map. This map makes it easy for you to remember different feelings and determine what you're feeling.
Step 2. Learn to say no
You can do lots of different activities, but if you don't have time to do them all, you'll end up feeling stressed. To live a successful independent life, you need to learn how to say no.
- Remember: saying no doesn't mean you're selfish. On the other hand, saying yes is not always good for you.
- As you learn to say no, you will also learn how to prioritize your mental health.
Step 3. Find out what you can procrastinate on
For example, if you don't need to take the TOEFL test next year, chances are you won't need to study for the test yet. If for example you have a big project in one subject that needs to be done immediately, consider whether you can postpone studying for exams in another subject that will be held next week.
- If you are able to schedule well, you will have enough time for everything. However, if you find yourself struggling, don't waste time blaming yourself. Do the best you can and put what needs to be done first.
- Remember: not everything has to be done perfectly. If there's a test you need to pass with a certain score, you don't need to study it to 100. Doing something "good enough" is enough. This skill needs to be learned by everyone, especially perfectionists.
Step 4. Set short-term goals that you can achieve
You won't feel stressed if you set short-term goals that are easy to achieve, rather than big goals that are hard to put into practice. If your goals are small and easily achievable, you'll feel more successful and accomplished when you've done them.
- For example, if you are new to a school, you may feel that there is a lot to learn in the new school. An example of an achievable goal: study the school plan and find one person to befriend.
- To set achievable goals, you need to know your strengths and weaknesses.
Step 5. Think about your long-term goals
Make a list of what you want to do in the future. If you are in high school, you should think about what you want to do after graduation. For example, if you want to become a veterinarian, you should start thinking about how to balance your love for animals with your need to study trigonometry in order to pass the exam to a good veterinary school.
- Post pictures, words, and reminders of your long-term goals in the study room.
- It's okay if you're still unsure about your future job. Think about your priorities and values. For example, if you like working outdoors, choose work that is done outdoors.
- Talk to your parents, career counselor, or someone you trust about this. You may need a little help.
Step 6. Don't let yourself be overwhelmed by social pressure
Pressure in school is not limited to educational pressure. You can also feel stressed because of your interactions with friends, personality conflicts, bullying and discrimination that you may not even be aware of, and so on. To combat the stress that comes from everyday stress, find someone you can talk to. Talk to your parents, good friends, mentors, or professional counselors. If possible, tell your teacher about a social problem he or she might be able to solve.
- When faced with an upsetting situation or potential conflict, try to role-play or develop certain appropriate statements.
- You will avoid feeling depressed if you learn to stand up for yourself.
- When responding to social pressure, use "I" statements. For example, say "I don't like it when you do this because it makes me feel alone." You will share your experiences/feelings and problems with others.
Method 4 of 4: Healthy Living
Step 1. Exercise
Research shows that exercise is not only a great stress reliever, it can also improve your ability to concentrate and study. Find a sport that you enjoy doing and make time every day to do it. For example, maybe you like running, cycling, walking, dancing, or other sports. Both aerobic (which helps your respiratory system) and anaerobic (like lifting weights) can help you relieve stress.
- Research shows that regular exercise changes the chemical patterns in your brain and relieves stress.
- Exercise can also improve the quality of your sleep, which you really need to relieve stress.
Step 2. Find a way to unburden yourself
If you feel burdened, you need to find a way to release it. Hit a pillow, for example, or practice deep breathing techniques. Go running. Your goals are: to know when you feel burdened and find ways not to pass the burden on to other people.
- Pretending that you are not feeling stressed is not a good long term solution.
- You can literally "blow" the weight of your heart by blowing on a windmill or a piece of feather. You will do some deep breathing and take your attention away from the distracting thing at once.
Step 3. Schedule relaxing activities
If you are feeling stressed, you will find it helpful to do relaxing activities. Go for a short walk, soak in warm water, take time to meditate. All are good relaxing activities that you can schedule in your daily life.
- Find a relaxing activity that doesn't take up too much time, like jumping around for the duration of your favorite song, or spending 10 minutes playing with your dog.
- Remember that things that make you feel relaxed and happy are an important part of achieving a successful life. You don't have to feel guilty about doing these activities.
Step 4. Take time to laugh
Various studies have shown that laughter is one of the best ways to fight stress. Take 30 minutes to watch your favorite comedy or read a funny internet site, just to relax. When you need a short break, read a funny comedy book or watch a short episode of your favorite comedy show.
- Laughter can release stress in your body and stimulate relaxation. Laughter can also release painkillers in your body.
- Laughter Yoga is a new trend that is currently in vogue. If you don't have a laughter yoga class near you, look for laughter yoga videos on the internet. Chances are that seeing other people laugh will make you laugh too.
Step 5. Sing until your burden is gone
Singing can reduce the stress you experience by lowering your heart rate and releasing endorphins that make you feel more comfortable. You will feel the benefits either by singing in groups or just in the bathroom.
- For maximum impact, sing out loud. Maybe you will feel embarrassed if you live with someone else. Sing when you are alone at home or sing in the car.
- If you feel "insecure" singing alone, turn and sing your favorite song on the radio.
Step 6. Make sure you get enough sleep
Feeling depressed may be caused by lack of sleep. Most people need at least 8 hours of sleep per night and some people need more than 8 hours. Depression affects the thoughts that pop into your mind right before bed; You will experience repetitive and difficult thoughts that make you feel depressed.
- Avoid strenuous exercise 2 hours before bedtime.
- Make a consistent bedtime schedule every day and every weekend. Sleeping late on the weekends may seem fun, but it disrupts your sleep rhythm.
Step 7. Eat a healthy diet
A common stress response is to overeat foods full of calories, sugar, or fat. Bad eating habits will exacerbate the stress you experience. You will also spend more money to buy food in excess. Your weight will also increase. Eat a healthy diet; eat foods that are full of nutrients and fiber.
- Eat healthy snacks like apples, carrots or raw green vegetables.
- If you're craving sugar when you're feeling stressed, make a banana, blueberry and low-fat yogurt smoothie. You can also make other fruit combinations that satisfy your cravings for sugary foods without adding to your stress.
Step 8. Avoid caffeine and alcohol
Caffeine and alcohol interfere with your body's stress-fighting resources and cause your stress levels to rise. Caffeine interferes with your ability to sleep at night and alcohol affects the quality of your sleep.
- Many products that you come across everyday contain caffeine. Tea, coffee, soda, and energy drinks contain caffeine. The Mayo Clinic recommends that teens limit their caffeine intake to no more than 100 mg per day (about one cup of coffee); and no more than 400 mg per day for adults.
- Caffeine and alcohol can be used in moderation when you are not feeling depressed. However, in stressful situations, these substances have a negative impact on your body.
- If you are a minor, avoid alcohol. Minors who drink alcohol are more likely to engage in other risky behaviors, such as drug use and unsafe sex. They also have a higher chance of dropping out of school. If you are old enough, drink in moderation. The United States National Institute on Alcohol Abuse and Alcoholism defines "moderate" as no more than 1 drink per day for women and 2 drinks per day for men.
Tips
It's okay to feel a little pressured to achieve your goals
Warning
- If you feel overwhelmed by the stress you are experiencing, you may need additional help. Talk to a therapist, parent, counselor, or other trusted person.
- Don't do anything you might regret to relieve your feelings of stress.
