10 Mental Health Activities for Students to Reduce Stress and Improve Performance
In a recent survey of college students, nearly 60% of respondents said they had felt so stressed by their studies at some point over the past 12 months that they had difficulty functioning.
While some stress can be beneficial — providing motivation to meet deadlines or study for exams — too much stress can lead to anxiety, depression, and other mental health problems.
Fortunately, there are many things students can do to manage their stress and improve their mental health. Here are 10 mental health activities for students to try:
- Make a Daily Mood Tracker:A daily mood tracker can help you to identify your stress triggers and track your progress over time.
To make one, simply get a notebook and divide each day into 2-hour blocks. Then, at the end of every two hours, rate your mood on a scale of 1-10 and write down any thoughts or activities that may have influenced your mood.
Over time, you’ll start to see patterns emerge. Perhaps you’ll notice that you tend to feel stressed on Mondays after a weekend of relaxation, or that your mood improves when you exercise regularly.
Being aware of these patterns can help you to make lifestyle changes that reduce your stress and improve your mental health.
- Get enough sleep:Most people need around eight hours of sleep per night, but most students often get far less. Lack of sleep can worsen stress and anxiety, so make sure to get enough shut-eye.
Ideally, primary school students should be getting 9-11 hours of sleep every night, while teenagers need 8-10 hours. If you have been sacrificing your sleep to study, it may be time to re-evaluate your priorities.
- Use a stress ball:Squeezing a stress ball can help to relieve tension and anxiety. Keep one in your backpack or desk so you can use it when you’re feeling stressed. Some other popular alternatives include fidget toys, putty, and Play-Doh.
And they are better than a smartphone break as they don’t require you to look at a screen.
- Get moving: Exercise is a great way to relieve stress and improve your mental health. It doesn’t have to be anything strenuous — a simple walk around the block will do.
If you can, try to get in 30 minutes of moderate exercise most days of the week.
Students in kindergarten to grade 12 who are physically active for at least 60 minutes a day have better mental health, including less stress and anxiety, according to the Canadian Physical Activity Guidelines.
- Pet a dog:There’s nothing like a furry friend to help chase away the stress. If you don’t have a pet of your own, see if a friend or neighbor will let you borrow theirs for a walk around the block or to play in the park.
In some cities, you can even rent a dog for the day! It’s an excellent way to get some exercise while also reducing stress.
- Social interaction:Spending time with friends and family is a great way to reduce stress. Talking about your problems can help you to feel better, and laughing is also a great way to relieve tension.
Make sure to schedule some time for social activities — even if it’s just a quick coffee date or phone call — so you don’t feel isolated.
If you find it difficult to socialize, you can start with baby steps by smiling at people you pass on the street or striking up a conversation with a new student in the class. Offering to help people can also make you feel good while making their day a little brighter.
- Connect with Nature:Research has shown that spending time in nature can help to reduce stress and improve mental health. If you can, take a walk in the park or go for a hike in the woods.
If you live in an urban area, try to find a green space where you can relax and unwind. Even looking at pictures of nature can help to reduce stress.
You might try your hand at gardening as well. Planting and caring for a garden can be therapeutic, and you’ll get to enjoy the fruits of your labor when the plants bloom.
And if you want to watch a movie, ‘Planet Earth’, ‘Born Free’, ‘Wings of Life’ and ‘Microcosmos’ are all excellent choices.
- Discover your music:Music can be a powerful tool for managing stress. It can help to calm and relax you, and some research suggests that it may even boost your mood.
Make a playlist of your favorite stress-busting songs and listen to it when you’re feeling anxious or overwhelmed.
Or try attending a live concert — it’s a great way to connect with others while enjoying some great tunes.
While you may have a preference for a certain type of music, it’s important to keep an open mind. You may be surprised by how much you enjoy a new genre that you hadn’t considered before.
- Make art: Studies have shown that making art can help to reduce stress and anxiety. It doesn’t matter if you’re not the next Picasso — the act of creating something can be therapeutic in and of itself.
Try painting, drawing, sculpting, or any other type of visual art. Or you could try your hand at writing, poetry, or photography.
The key is to find an activity that allows you to express yourself and relax at the same time. Simply unleashing your creativity and emotional energy can be a huge stress reliever.
- Do something nice for someone else: It may sound counterintuitive, but helping others can help to reduce your stress levels. When you do something nice for someone, it releases feel-good chemicals in the brain, known as endorphins.
So the next time you’re feeling stressed, try doing something nice for someone else. You could offer to help your mom in doing a chore, cut grass for an old neighbor, or even help your classmate in doing homework.
It doesn’t have to be a big gesture — even small acts of kindness can make a difference. Plus, it’ll make you feel good too!
While studying is important, we cannot neglect our mental health. These 10 activities are great for students to do to reduce stress and improve performance. Try implementing some of these into your daily routine, and see how they help you!
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