Stress & the student body

The adrenal glands produce “fight or flight” hormones. In some situations (e.g., when an avalanche is heading your way) these can potentially save your life. These hormones get your body mobilized for action in order to survive (dodge that avalanche).

In other situations (e.g., exam nerves) they are not so helpful—more of an overreaction. Your body doesn’t use that extra jolt of energy. Instead of earning avalanche survival bragging rights, you’re at risk for the negative side effects of extended stress.

Epinephrine (adrenaline), a hormone, enters your bloodstream and circulates through your body. Here’s what it does:

• Your heart beats faster
• Your blood pressure rises
• Your muscles tense
• Your sweat production increases
• You may feel over-alert and struggle to fall asleep or stay asleep
• You may feel mentally foggy and unable to function and focus in the daytime

Cortisol, a hormone, gets your body mobilized and ready for action in order to survive. But in many cases (e.g., exam prep) this cortisol is not so useful. Elevated cortisol levels for an extended period of time can:

• Impair your memory and learning (and your exam performance)
• Impair your immune function
• Erode your bone density
• Cause digestion problems
• Contribute to weight gain
• Raise your blood pressure

The amygdala, a part of the brain that is key to emotional processing, sends a distress signal to the hypothalamus.

The hypothalamus, a part of the brain that regulates hormones and controls body functions, relays that distress signal via the autonomic nervous system. This manages involuntary body functions such as breathing and blood pressure.

Deep breathing & mindfulness reduce your stress hormones

Deep abdominal breathing engages the vagus nerve, which signals to slow down the heart rate, lower the blood pressure, and put the brakes on cortisol.

+ Deep breathing techniques

“I have bad anxiety so mindfulness and breathing techniques are important for me. Focus. Breathe. Take your time. Eliminate distractions. Take a break if needed.”
—Melanie B., first-year undergraduate, Cambrian College, Ontario

Mindfulness & meditation are powerful tools for reducing stress hormones and boosting emotional resilience in demanding situations.

Set aside 10–15 minutes a day. Focus on taking deep breaths and recognizing which areas of your body are holding tension. For regular tips and guidance, see Mind your mind, a monthly series on our BetterU pages.

+ Mindfulness for students

“[Mindfulness] helps me to focus on achieving my goals more acutely, thus reducing my urges to waste time.”
—Colin J., third-year undergraduate, University of Waterloo, Ontario

Physical activity manages your stress hormones

Physical activity channels cortisol productively.

Cardio workouts and competitive sports will do the job.

Low-intensity activities (e.g., tai chi and yoga) work too:

Fluid movement + deep breathing + mental focus = calm

“Exercise is a good way of coping with stress and processing emotions and information. Find something you enjoy because it’ll help motivate you to continue doing it. Get your heart rate up a bit and clear your head—go for a brisk walk, do some squats, try jogging or swimming. Get your heart pumping!”
—Kristen Kapty, Registered Nurse, University of Alberta Counselling and Clinical Services

+ How exercise helps reduce stress

Student stories 
“I personally use exercise as a de-stressor! You’ll find me more at the gym during exam time.”
—John Handal, fourth-year undergraduate, Redeemer University College, Ontario

“It is easy to find a good yoga video that you can follow on a regular basis. Many include a meditation session at the end, which is great for relaxation and de-stressing.”
—Laura B., second-year undergraduate, Memorial University of Newfoundland

Laughter, joy, music, & downtime raise your feel-good hormones

Laughter and joy channel cortisol productively.

• They release endorphins (your brain’s feel-good chemicals)
• They are associated with lower levels of stress hormones

Having fun could actually improve your exam score. On weekends, make time to go to a funny movie or a live comedy show with friends. Even the anticipation of a good joke can start to lower stress hormones, according to a 2008 study in the Journal of the Federation of American Societies for Experimental Biology.

Music is uplifting. You knew this anyway, but a 2003 study in Neuroendocrinology Letters showed that listening to music lowers cortisol and stress levels.

Taking an hour before bed without cramming lets your brain and body slow down. If you get antsy, try reading (no textbooks!).

Student stories
“Scheduling downtime is important because it gives me something to look forward to while I’m getting the important stuff done. Relaxing is just as important as working hard!”
—Anisa A., second-year graduate student, Southern Alberta Institute of Technology

“I find that if I am stressing about an exam or something else school-related, the best way for me to relax at night is to lie in bed and listen to a meditation that lasts for 30 minutes to an hour. They are easily found on YouTube, and they’re great for relaxing when you find reading doesn’t help.”
—Laura B, second-year undergraduate, Memorial University of Newfoundland

Laughter, joy, music, & downtime raise your feel-good hormones

Laughter and joy channel cortisol productively.

• They release endorphins (your brain’s feel-good chemicals)
• They are associated with lower levels of stress hormones

Having fun could actually improve your exam score. On weekends, make time to go to a funny movie or a live comedy show with friends. Even the anticipation of a good joke can start to lower stress hormones, according to a 2008 study in the Journal of the Federation of American Societies for Experimental Biology.

Music is uplifting. You knew this anyway, but a 2003 study in Neuroendocrinology Letters showed that listening to music lowers cortisol and stress levels.

Taking an hour before bed without cramming lets your brain and body slow down. If you get antsy, try reading (no textbooks!).

Student stories
“Scheduling downtime is important because it gives me something to look forward to while I’m getting the important stuff done. Relaxing is just as important as working hard!”
—Anisa A., second-year graduate student, Southern Alberta Institute of Technology

“I find that if I am stressing about an exam or something else school-related, the best way for me to relax at night is to lie in bed and listen to a meditation that lasts for 30 minutes to an hour. They are easily found on YouTube, and they’re great for relaxing when you find reading doesn’t help.”
—Laura B, second-year undergraduate, Memorial University of Newfoundland

“People who are successful at reducing the negative effects of stress have a variety of tried-and-true techniques. This helps keep their techniques effective over time, and covers different environments and situations,” says Steve Lux, senior health educator at Northern Illinois University.

Your personal “black bag” can include strategies that are effective indoors or out, any time the year, at no cost, and that address either your physical or emotional needs (or both).

Sample black bag

• Mindfulness
• Support group (e.g., Al-Anon)
• Guided relaxation 
• Nature or neighborhood walk
• Call friend or therapist
• Church or temple
• Music (e.g., Mozart’s Sonata for Two Pianos in D Major)