College finals are perfect holiday storm

Rounding the corner and running smack into November, Elizabeth Wellington’s article, “Before the holidays make me crazy, I’m taking this month for me,” puts everything in perspective.

As we encroach upon the holiday season, many adults feel the effects of stress and depression with increased spending, family obligations, loneliness, etc.

These feelings are real and we must strategically combat the angst that they bring on annually. Caution, however, needs to be applied, should we ignore another vulnerable population during the holiday season — college students.

The good ‘ole college days — when alarm clocks gathered dust, warm weather trumped going to class, and rent was the greatest expense —- are long gone.

The landscape of today’s college student is strikingly different. Suicide rates have tripled, and depression and stress rates escalate every year. There’s a reason why.

Numerous college students today balance heavy course-loads with a full time or part time job (sometimes multiple jobs), increasing student loan debt, and the pressure of achieving high grades to remain competitive in the job hunt.

For these students, the holiday season becomes even more stressful with the enormous pressure of passing final exams that determine their return and juggling all their obligations.

The more stress they experience, the more depression will ensue, and the more likely students will spiral downward.

Students are experiencing so much stress and depression that 1 out of three students reported having difficulty with daily functioning.

If 33% of students are suffering from hopelessness, than adding on holiday stress and final exams is surely to create the perfect holiday storm.

However, college students are smart and motivated to succeed. About 60% of students want to learn stress management and almost half of students want methods to relieve anxiety. We need to be sensitive, aware and smart by listening to their needs and offering healthy tools and resources.

Who are the experts to help college students?

With the self-help industry yielding a cool $10 billion a year, one could argue we are all searching for stress relief and happiness, not just college students.

As a professor in this field, I’ve tried many modalities, read a library of books and research, and undergone various trainings. I can confidently say there is no quick fix. It’s a lifestyle of behavioral change and for some, it’s also professional therapy.

If humans had the same hunger pains for stress management as we do food, we would be significantly healthier. Some researchers report that stress plays a role in 7090% of all doctor visits.

So what can college students do? Here’s a 7 step plan…

(1) Sleep. Lack of sleep is carcinogenic. Try to maintain the same sleep schedule.

(2) Eat well. Vegetables, lean protein, and fruit offer us energy and a clearer mind. Alcohol, more than 2 cups of caffeine, junk food and sugar do exactly the opposite.

(3) Move. Physical activity burns stress hormones and relaxes the body.

(4) Manage your time. Create a schedule and block off time to dedicate for each task.

(5) Step away from electronics and social media when you can. High usage is linked to negative emotions.

(6) Socialize. Make time to see positive friends and/or family.

(7) Gratitude. It’s hard to feel grateful and negative in the same moment.

(8) Find the outlet for you. A plethora of tools exist that can relieve current stress but also reduce future stress reactions. T’ai Chi, yoga, visual imagery, walks in nature, meditation, guided imagery, artwork, and journaling to name a few.

Students must know that hopelessness can turn the corner into hope with the right changes.

Not only do we feel happier when we exercise habits of stress relief, but we also increase our immune systems and experience higher levels of joy, peace, and love.

This sounds like a Christmas card but it’s surprising how we far we go to avoid habits that can help us achieve a higher quality and longer life.

This holiday season, let’s avoid the holiday storm.

Christine Williams, PhD, CHES Associate Professor of Health West Chester University