Stress is a pervasive health concern impacting the physical and emotional health of college students. To address this issue and help promote healthy coping strategies, Columbia Health works with students, faculty, and staff to develop initiatives designed to support members of the campus community.
Our research has found that most Columbia students utilize the following positive coping strategies:
- Physical activity
- Prioritizing and organizing their schedule
- Listening to music
- Spending time with friends
It’s not just you - most students experience some periods of high stress while in college or grad school. Stress is typically a feeling of physical tension caused by an identifiable, external source such as exams, deadlines, interpersonal conflicts, or job interviews. Stress, which is generally short-term, is the body’s way of alerting us to an external danger or threat.
Stress activates our physical Fight or Flight system, an evolutionarily useful response that tenses our muscles, increases our heart rate and breathing, focuses us, and leads to a sharpened awareness. Importantly, stress can be either positive or negative.
Positive stress can be very motivating! It can get us in gear to meet a deadline and can even boost our efficiency and memory. Negative stress, however, can lead to irritability, uncomfortable physical symptoms, difficulties with sleep, or feeling overwhelmed.
It’s important to recognize how you respond to stress and to learn some ways of coping with stress before it gets out of hand. Columbia Health works with students, faculty, and staff to develop initiatives designed to support members of the campus community.
To speak to someone about managing stress:
- Schedule an appointment with Counseling and Psychological Services by calling 212-854-2878 or visit during drop-in hours
- Schedule an appointment online with Medical Services or call 212-854-7426
- Contact Alice! Health Promotion at 212-854-5453
Coping with Stress
From time to time, many people feel overwhelmed or “stressed out.” These techniques can help you take care of yourself and cope with stress in your:
- Take a deep breath! Deep breathing calms the body and soothes the mind. Pay attention to your diaphragm—focus on how it moves in and out. Close your eyes, breathe in for four counts, hold for three, and exhale for five. Repeat until you feel calm and energized.
- Relaxation is just a stretch away. Stretching can help relax your muscles, and it’s a step toward relaxing your mind. You can use just about any stretching technique or try this quick neck stretch: Reach your left arm over your head until your fingers are just touching the top of your right ear. Gently pull your head toward your left shoulder. Feel a subtle stretch through the right side of your neck. Hold for a few seconds and feel the muscle lengthen. Then do the same on the other side. Be careful—stretching should never cause pain—if done correctly and in the right spots, this can be an effective technique for releasing tension in the muscles.
- Catch some ZZZs. Though it’s good to get the sleep you need each night (seven to nine hours), taking a 20-minute nap in the afternoon is a great way to recharge for the rest of the day. You can also take an Asleep! sleep assessment to learn more about how you’re sleeping and find great tips for getting a better night’s rest.
- Get some nutrients in your system. Feeding your active body and mind with wholesome food can help you charge ahead and maintain energy throughout the day and the semester. You might try a sweet banana, an apple, or grapes if that’s your type of snack. If not, try nuts, veggies, or cereal bars. Check out the Alice! Health Promotion nutrition resources to help you get started.
- Move on up to greater relaxation. Physical activity can get your heart pumping and your endorphins flowing, re-energizing your body and mind. Try taking a brisk walk or dance around your room to get your body moving and thoughts flowing.
- Reach out to people who can help. Whether it’s a friend or a professional, getting support can do wonders to help you through a stressful time.
- Check out Stressbusters Links to Success for ideas on who to reach out to for help coping with stress on-campus.
Stressbusters are student volunteers who help to promote positive stress coping strategies. Teams of students deliver free neck and back rubs at events across campus. They also host a number of events during the academic year.