Adverse Effects of Stress
Stress is a feeling that most people experience at some point in their life. Students are especially prone to experiencing the negative effects of stress when they feel overworked, sleep deprived and overwhelmed. Symptoms of stress are demonstrated in our bodies, mental state, mood and behavior and have a prominent effect on our day-to-day lives.
The Mayo Clinic notes that symptoms of stress can manifest in a variety of ways, such as:[1]
Body - headache, fatigue, sleep problems
Mood - anxiety, irritability, lack of focus/motivation, depression
Behavior - over/undereating, angry outbursts, drug/alcohol misuse, social withdrawal
It is important to be able to recognize the symptoms of stress in order to effectively manage the cause.[2]
Common Stressors
Students encounter a number of ongoing stressors, which involve the typical day-to-day challenges they face. Both high school and college students commonly report experiencing continuous stress related to their education, specifically academic-related stress. Pascoe and Parker (2020) found that this stress stems from factors such as the pressure to achieve high grades and concerns about receiving poor marks.[3] A 2017 survey conducted by the Organisation for Economic Co-operation and Development (OECD) across 72 countries involving 540,000 student respondents aged 15-16 revealed that, on average, 66% of students feel stressed about receiving low grades and 59% worry that tests will be difficult. Additionally, the survey found that 55% of students experience high levels of anxiety regarding school testing, even when adequately prepared. Furthermore, 37% of students reported feeling “highly tense” while studying.[4]
With the prominence of social media in the lives of today’s students, news and world events are more readily available, thus providing additional stress in the lives of students. Information about politics, school shootings, and war are readily available, adding additional stress in their lives as they perceive the world they live in as “unsafe.”[5] Additionally, media can push unhealthy and unrealistic body images as well as idealistic lifestyle expectations on young minds, warping their sense of reality and leaving them feeling inadequate in comparison. While it is important for students to be informed, today’s teens have much more information at their fingertips than ever before, thereby exacerbating their stress. Since the many pressures and events that incite feelings of stress often cannot be avoided, people engage in utilizing coping mechanisms; however, not all coping mechanisms are healthy.[6]
Unhealthy Coping Methods
As stress levels continue to rise in student populations, a number of unhealthy coping mechanisms have become increasingly popular. Harvard Health (2012) notes that some common methods of dealing with stress involve doing activities that help one put aside their worries for some time (e.g., constantly sleeping, binge-watching television, alcohol consumption and taking illegal drugs.[7] New York University (2015) found that alcohol and marijuana were common relaxers utilized by students for temporary relief from the daily pressures in their lives.[8] Additionally, temporary relief tends to be found through over- or under-eating, smoking, and engaging in a whirlwind of social activities in an attempt to avoid facing their problems. Unfortunately, a buildup of stress can lead to a person lashing out at others and increased violent behavior. On the surface, these coping mechanisms may seem to offer relief; however, many of these actions are not effective at relieving pressure and can actually exacerbate the stress one already feels to a higher degree. Fortunately, there are a number of creative methods of coping with stress that have a positive effect on students.[9]
Effective and Creative Outlets
Art
Art can be used to mitigate feelings of stress and anxiety. Specifically, art therapy is a type of psychological intervention that utilizes various artistic mediums and the individual's creative expression to facilitate the therapeutic exploration and comprehension of emotions – ultimately resulting in the creation of artwork. It is both a natural and enjoyable way for students to manage their stress.[10] Research conducted by Zaidel (2014) on the influence of art and active creativity on the brain indicates that patients who engage in newly discovered creative outlets often experience elevated dopamine levels. Dopamine, a neurotransmitter frequently depleted in individuals suffering from anxiety, depression, and excessive stress, tends to increase through the practice of art therapy. As a result, art therapy emerges as a beneficial option for individuals dealing with high stress levels, as it can effectively raise dopamine levels and promote a sense of happiness and well-being in patients.[11]
Music
Another effective outlet for stress is music. Listening to music offers a stress-reducing effect by influencing both the hypothalamic-pituitary-adrenal axis and the autonomic nervous system. A study published by the Cambridge University Press (2021) indicates that music demonstrated a decrease in cortisol levels (a well-known biomarker of stress) and a reduction in sympathetic activity (reflected in lower heart rate and blood pressure).[12]
Different compositional elements of music (e.g., melody, rhythm, tonality and frequency) seem to influence individual relaxation responses. While most studies have used classical music, these effects have been observed across various music genres. High-frequency music, particularly at 528 Hz, appears to play a significant role in stress relief. Lata and Kourtesis (2021) note that music with this frequency can lower cortisol levels and increase oxytocin levels, regulating stress response and social bonding.[13]
Meditation
Meditative practices can also relieve stress experienced by students. The Mayo Clinic describes meditation as a simple and inexpensive method of relaxation that doesn’t involve any materials or equipment to participate. Meditation is classified as a form of complementary medicine that involves the connection between the mind and body. By engaging in meditation, individuals can achieve a profound sense of relaxation and cultivate a calm state of mind.[14] During meditation, one directs their attention to clearing away the influx of chaotic thoughts that often clutter the mind and contribute to stress. This practice has the potential to improve both physical and emotional well-being, fostering a sense of overall balance and tranquility. Meditation can serve as a tool for relaxation and stress management by redirecting one’s focus towards calming elements. Through meditation, one can develop the ability to maintain inner peace and a centered state of mind.[15]
Furthermore, the benefits of meditation extend beyond the duration of the practice, itself. It can help individuals navigate their daily lives with a greater sense of composure. Yoga is a well known form of meditation utilized to cultivate both physical flexibility and mental tranquility through a sequence of poses and controlled breathing exercises. By engaging in specific postures that demand balance and concentration, attention is redirected away from the demands of a stressful day and towards the present moment.[16]
Exercise
Medical professionals consistently encourage maintaining an active lifestyle as the positive effects of physical exercise have been widely recognized (e.g., improving physical health and combating illness). Exercise is also regarded as essential for preserving mental well-being and can alleviate stress. The Anxiety and Depression Association of America (2022) notes that exercise has significant efficacy in reducing fatigue, enhancing alertness and focus, and improving overall cognitive function.[17] This research is supported by a 2015 study conducted van der Zwan et al., which compared a number of stress intervention methods and indicated physical activity was effective in reducing stress in the sample group.[18] This can be particularly beneficial when stress has depleted one's energy or ability to concentrate. When stress impacts the brain, affecting its numerous neural connections, the rest of the body experiences the repercussions as well. Exercise and other forms of physical activity stimulate the production of endorphins(a natural pain-relieving chemical in the brain) and also contribute to improved sleep, subsequently reducing stress levels.[19]
Psychotherapy
If creative outlets for stress reduction are not enough to mitigate the extreme levels of stress one is experiencing, psychotherapy can be used alongside or in place of creative outlets for stress reduction. Psychotherapy, also known as talk therapy, encompasses a range of therapeutic approaches designed to assist individuals in recognizing and modifying distressing emotions, thoughts and behaviors.[20] People often turn to psychotherapy when coping with intense or prolonged stress caused by work or family circumstances, the bereavement of a loved one, or challenges within relationships or family dynamics. Various forms of psychotherapy and interventions have demonstrated efficacy in addressing mental health disorders. Frequently, the treatment approach is customized to suit the particular case someone is experiencing. This involves identifying techniques for managing stress and formulating targeted problem-solving strategies.[21]
There are a number of evidence-based approaches in psychotherapy that aid in dealing with stress:
Cognitive Behavioral Therapy (CBT)
Acceptance and Commitment Therapy (ACT)
Mindfulness-Based Stress Reduction (MBSR)
Both CBT and ACT are evidence-based psychotherapies utilized to help people manage symptoms of stress. CBT places greater emphasis on modifying or rectifying one's negative thoughts in order to relieve distress while ACT focuses more on transforming the way our personal experiences (e.g. thoughts, emotions, memories, and physical reactions) function and increasing our psychological flexibility, so that they no longer have a hold on us.[22,23] MBSR utilizes meditation principles to assist individuals in developing a heightened awareness of the influence negative thoughts have on their physical sensations.[24]
While beneficial for students, any of the afore-mentioned creative outlets and therapies can be useful for the general population experiencing stress, as well.
If you or someone you know is experiencing extreme stress and/or anxiety, please reach out to a licensed mental health professional (e.g., a psychotherapist, psychologist or psychiatrist) for guidance and support.
Contributed by: Ananya Kumar
Editor: Jennifer (Ghahari) Smith, Ph.D.
References
1 Mayo Foundation for Medical Education and Research. (2021). How Stress Affects Your Body and Behavior. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
2 Ibid.
3 Michaela C. Pascoe, Sarah E. Hetrick & Alexandra G. Parker (2020) The impact of stress on students in secondary school and higher education, International Journal of Adolescence and Youth, 25:1, 104-112, DOI: 10.1080/02673843.2019.1596823
4 Ibid.
5 Simmons, A. (2019). As Teen Stress Increases, Teachers Look for Answers. Edutopia. https://www.edutopia.org/article/teen-stress-increases-teachers-look-answers/
6 Columbia University. (2021). Is social media threatening teens’ mental health and well-being? Columbia University Irving Medical Center. https://www.cuimc.columbia.edu/news/social-media-threatening-teens-mental-health-and-well-being
7 The President and Fellows of Harvard College. (2012, August 4). Watch Out for Unhealthy Responses to Stress. Harvard Health. https://www.health.harvard.edu/healthbeat/watch-out-for-unhealthy-responses-to-stress
8 New York University. (2015). NYU study examines top high school students’ stress and coping mechanisms. NYU. https://www.nyu.edu/about/news-publications/news/2015/august/nyu-study-examines-top-high-school-students-stress-and-coping-mechanisms.html
9 Harvard Health
10 Sage Neuroscience Center. (2021, July 27). How Art Can Help Relieve Stress. Sage Neuroscience Center. https://sageclinic.org/blog/art-relieve-stress/#:~:text=How%20Can%20Drawing%20and%20Painting,%2C%20depression%2C%20and%20excessive%20stress
11 Zaidel DW. Creativity, brain, and art: biological and neurological considerations. Front Hum Neurosci. 2014 Jun 2;8:389. doi: 10.3389/fnhum.2014.00389. PMID: 24917807; PMCID: PMC4041074.
12 Lata, F., & Kourtesis, I. (2021). Listening to music as a stress management tool. European Psychiatry, 64(S1), S609-S609. doi:10.1192/j.eurpsy.2021.1621
13 Ibid.
14 Mayo Clinic. (2022). Meditation: A simple, fast way to reduce stress. Mayo Foundation for Medical Education and Research (MFMER).
https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
15 Ibid.
16 Ibid.
17 Anxiety and Depression Association of America. (2022). Physical Activity Reduces Stress. ADAA. https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st#:~:text=Exercise%20and%20other%20physical%20activity,your%20body%20to%20produce%20endorphins.
18 van der Zwan, J.E., de Vente, W., Huizink, A.C. et al. Physical Activity, Mindfulness Meditation, or Heart Rate Variability Biofeedback for Stress Reduction: A Randomized Controlled Trial. Appl Psychophysiol Biofeedback 40, 257–268 (2015). https://doi.org/10.1007/s10484-015-9293-x
19 Anxiety and Depression Association of America
20 U.S. Department of Health and Human Services. (2023). Psychotherapies. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/psychotherapies
21 Ibid.
22 Guarna, J. (n.d.). Comparing ACT and CBT. Association for Contextual Behavioral Science. https://contextualscience.org/comparing_act_and_cbt#
23 Wersebe H, Lieb R, Meyer AH, Hofer P, Gloster AT. The link between stress, well-being, and psychological flexibility during an Acceptance and Commitment Therapy self-help intervention. Int J Clin Health Psychol. 2018 Jan-Apr;18(1):60-68. doi: 10.1016/j.ijchp.2017.09.002. Epub 2017 Oct 17. PMID: 30487911; PMCID: PMC6220909.
24 Johns Hopkins Medicine. (2023) Stress Busters: 4 Integrative Treatments. The Johns Hopkins University. https://www.hopkinsmedicine.org/health/wellness-and-prevention/stress-busters-4-integrative-treatments