Tips for Managing School Stress – ft. Study With Jess

Hey what’s up guys
and welcome to my second video this week,
I know that’s pretty rare and to make it
rarer still, this is actually my first full
collaboration video. So this week I partenered
up with my friend Jess who runs another channel
about studying and learning called fittingly,
Study with Jess, and I thought it’d be
really cool to do a video on how to manage stress
since we’re just about into finals right now and
hopefully you’ll be able to use some of the tips
in this video to manage any stress
that you’re feeling. – Hi everyone, so
when I was studying my post-graduate diploma
of psychology, I learned a great
deal about stress but also some really
effective techniques that you can implement throughout
the year to help you feel more calm and stay on
top of your stress levels. So I’m going to be sharing
with you my top five tips for reducing stress and
staying calm throughout the busy school year but before
I get into that, I actually wanted to cover what is
stress and what happens in our body when we start to feel
stressed, so stick around. So what is stress? Stress is your body’s
reaction to any change in the environment that requires
an adjustment or a response. The body then reacts to
these changes with either physical, mental or
emotional responses. So in daily life, we often
use the term stress to mean something negative, but
that’s not actually the case. Stress can either be
positive or negative, known as eustress or distress. So eustress is the term used
for describing positive stress and this is the kind of
stress that motivates us, increases our focus,
gets us excited and increases our performance. Some examples of eustress
could be receiving a promotion, starting a new
job or having a child. In contrast to eustress,
distress is the term used for describing negative
stress and this is the kind of stress that impairs our
focus, leaves us feeling anxious or nervous, often
it’s perceived as outside of our coping abilities and
impairs our performance. And some examples of distress
could be losing a job, sickness, or the
death of a loved one. So what happens to our body
when we start to feel stressed? In the event of stress
our bodies defense systems are activated in a rapid
and automatic response known as the fight
or flight mode. Your body then releases
stress hormones called cortisol and adrenaline which cause your
heart to beat faster, your breathing to quicken,
your blood pressure to rise and your senses
begin to sharpen. Also your body is
preparing you to either fight or
flee the situation. So how much stress
is too much stress? Some stress is good, in
fact it actually helps to improve our performance
and increase our focus so that we can execute
a task more effectively. But at what point
does having too much stress impair our performance? The inverted U model or Yerkes-Dodson law
shows the relationship between stress or
arousal and performance. This model, demonstrated
by a bell-shaped curve, says that up to a point
stress actually improves our performance, but
when it becomes too high it makes our performance
drop rapidly. So let’s put this graph
into perspective, shall we? For example, you sit down at
your desk to take an exam, as you turn that page
over, you can feel your heart start to beat
a little bit faster. You can feel your
breath start to quicken. You feel wide awake and focused and maybe even a
little bit eager to keep turning those
pages and tackle that exam. This scenario would
be demonstrated by the middle of the curve,
showing that you’ve experienced an optimal
level of stress and your performance
is actually improving. But what if we actually
turned up the level of cortisol and adrenaline
pumping through your body? This time you sit down at
your desk to take an exam, and as you turn that page,
your breathing quickens, you feel a pit at the
bottom of your stomach and the thought of
actually trying to fathom what these questions are
becomes overwhelming. This scenario would
be demonstrated by the bottom of the curve,
showing that you’ve actually experienced
too much stress and your performance
is impaired. So how can we manage stress to stop it from getting
the better of us? Well here are my top five tips. Tip number one is to
do some deep breathing. So when doing deep
breathing you’re actually switching on your
parasympathetic nervous system to create a calming effect. Try to increase
your exhalations to be longer than your inhalations. Breathing in to
the count of four and then breathing out
to the count of six can have a really calming
effect on the mind. Tip number two is to
use positive self talk. Write down on a set
of flash cards some positive statements
starting with I. This way you can pull
them out at any time that you need and
read over them to get you into a more
positive mindset. Some examples of what you
might like to write down, especially if you’re just
about to have a test, would be I know that I
have studied to the best of my abilities or I have
survived exams before, and my favorite is I’m
going to ace this exam. Tip number three
is to seek support. So talking to a family
member, a friend, or even a staff member can
really effective because it reminds us that
we’re not alone and often they’ll
come up with some really effective
strategies as well. The next tip is to exercise
and get outdoors regularly. So when you exercise
you’re able to reduce your cortisol levels and
also produce endorphins to make you feel better. The other great thing
about exercising regularly is that it promotes
a good night’s sleep. Tip number five is to
engage in self care. Make sure you set aside
at least 30 minutes every day to do something
nice for yourself. Don’t get consumed
in all of your work and end up neglecting
your own personal needs. It’s important to
prioritize yourself and have some important
me time every day so that you don’t end up
feeling burnt out or run down close to the end of the
year or even sooner. Some examples of what
you might like to do for yourself could
be to read a book, go to the park, play with a
pet or even see your friends. So there are my top five
tips for managing stress and I hope you
found them helpful. All right, I’m gonna hand
you back over to Thomas. All right guys so I really
hope you enjoyed Jess’s part of the video and before
I close this video out I’ve just got a
couple of different things I want to mention. Number one, if you’re
looking for some more note taking hacks, I actually
made a video about that topic on her channel,
so you can click right there to watch it
and also I just really encourage you to go
over to Jess’s channel and check out some of
her videos and subscribe if you like them because
she’s one of the few people that is also dedicating
all of her time to making videos about studying and
learning here on YouTube. That is all I’ve got for
this video so thanks so much for watching and as always,
I will see you next week. (fast, upbeat music) – [Voiceover] Hey there
guys, thanks so much for watching this
video, if you enjoyed it it would be awesome
if you gave it a like to support this channel
and you can also subscribe using the big red
button right there to get new tips on being a more effective
student every single week. You can also pick up a
free copy of my book on earning better grades by
clicking the picture of the book and if you missed the
other video I did this week It’s over how to build a
study schedule for your finals so definitely check it out. Lastly, I’m Tom Frankly at
both Instagram and Twitter if you want to connect
or you can just leave a comment down below.

100 thoughts on “Tips for Managing School Stress – ft. Study With Jess

  1. Could you please make a video about how to like school subject that we hate (ex:physic) ? because I've tried to like physic, but I still don't like it, and that makes a bad influence to my exam,etc. Thanks before!

  2. Thomas I am home schooled and the youngest in my family. Each family member has there own individual schedule. The textbooks are just handed to me and I am told to finish the textbooks by the end of the school year along with the assignments. When study I understand but it takes me forever and no one but my self gets on to me when I am not paying attantion because I am my teacher. What do I do

  3. Thomas, I love your videos. I listen to your podcasts and enjoy all of your content. Thank you for helping this average bloke achieve a 1:1 (4.0). I owe you a beer.
    God I wish jess used a snowball or maybe some acoustic foam to kick that echo in this video.

    Keep up your work.

  4. Thanks for the collab. Going to check out her channel. Although her editing and fast speech made the beginning of her video difficult to absorb. Had to replay.

  5. This will definitely help me, since we're starting our finals. In fact, just yesterday I took my English final; I think I did pretty well.

  6. I like your vids especially when you talk. maybe its the way you talk, the environment your in or something else. it looks like you really want to help people. I watched another vid of a guy telling something and I happen to lose my focus a few times. and when this woman started talking no offense but it looks so fake and formally. like she's only telling all that as her job get the money and get out. I watched a few of your vids. and I started with the habits application. it looks fun and effective. I'm curious about your new vids even though I've not seen them all yet. just discovered you yesterday.

  7. I've got a nice 30 page… YES, 30 PAGE!! Essay sitting on my shoulders, I've already done it but she wants it written down in my book rather than printed, I'm not allowed stick it in either. It's due tomorrow as well and I'm finding really stressful, because she's really mean and I'll get a discipline if I don't do it, no one at school knows what a discipline is except the ones who get it. And ones who get it always come out different, I'm terrified for my life. Help!! It's not helping that I'm sleeping at the hospital because my sister is on going a brain surgery and my family is sleeping at the QMC- queens medical centre.

  8. These are great tips. What do you do if you keep doing poorly on exams? I'm in my first year of physical therapy school and it seems no matter what I do, exams are not going well for me. The tests are often memorization heavy but we have a HUGE amount of material. So the stress is huge. I'm a stressed out mess constantly, the exam comes, and there's no relief when it's done. Just stressed that it went to shit. They tell us not to memorize, to understand the concepts, but then the exams are just full of stuff we should have memorized but I can't memorize the huge amount of material. I'm venting but also looking for advice ha

  9. Hope this article helps too[search_id]=d4d0926e-3148-49aa-8e48-1c8abe90ef8b&insight[search_result_index]=0

  10. Thomas, can you please tell Jess to check her Instagram dm it is actually something that I would really like answered!! Ly both!!

  11. I feel like I can't win with grades. When I do well I feel like I can't be proud of my grade because people just get mad at me because they didn't do as well. but then when I do bad those people are overjoyed when they hear they did better than me. this makes me feel like crap and since I don't get the satisfaction of when I actually do well, I feel like I can't win :/

  12. for some reason, jess always stresses me out. the bright colors and the peppiness and the perfectionism. am i alone?

  13. Holy crap Jess is my favorite girl Youtuber and you're my favorite study guy Youtuber I watch both of your channels regularly so this was a dream come true

  14. I am so stressed right now. I have a project due tomorrow that I haven't finished and I was going to finish it tonight but I left it at school. Then, I have a test everyday this week and I am starting to feel overwhelmed. It's literally the 4th week of school. I've had loads of homework each day starting with the very first day of school. I got a 73 on my math test. My anxiety level is increasing a whole lot right now. 😨

  15. Good video! They're obvious tips, but good to listen to remind us to chill out a bit and not be so hard on ourselves. Thanks!

  16. I shouldnt be watching this I have 2 pages of math homework, 25 pages to read in a book, a presentation, and my mom needs too check a paper for me and its all due Tommarow Ughhh help I'm so stressed

  17. I am a Chemical Analysis Vocational High School student. My parents told me to go to college/university. The problem is the entrance test is from normal High School curriculum. I think It's not fair! Why can't I just study Chemistry to enter Chemist Study?

  18. I'm sorry but all of these are not useful at all. This is making me more stressed out! Or should I say, distressed…

  19. Blah blah blah fk stress I just want to remove all my emotions like idk fk can’t think properly I’m doing homework rn😂😂

  20. Seek support doesn't really help me as most of my family members don't know my college-like exams for school and my friends are mostly selfish against themselves.

  21. 🙁 every waking moment of my life consists of worrying about university. i don’t think it’s normal, i hate being this on edge all the time.

  22. Am i the the only one who starts to stress cry over one simple math homework?, And i’m not even in my exams yet… should i worry?…

  23. If anyone is here. This isn't healthy that you have to watch videos on how to reduce stress. Tell someone your school or anything is too much. Be kind 💓💜

  24. Does anyone else find it dissonant that she smiles almost continuously while describing debilitating effects of stress?

  25. Simple stop going to school. People go to school because they feel pressure and fear death in my opinion. And they feel compelled to go to school and get all mandatory classes completed in order to get a job and survive to have money to experience good things in life such as getting a house a car to travel, trying good food, vacation etc. But they stress too much to get it.

  26. Thing is it’s always the same thing. People always say the same things. I feel like no one actually understands how stressful school is. I don’t know if it’s just me or what but I think I’m over working myself. There’s time I just cry and wish I never would’ve been born bc of how much school makes me hate my life! My life revolves around school and that’s not right. The school system is so messed up we shouldn’t be taking school home that’s our own time we don’t have any time to rest.

  27. I feel pathetic for crying over homework. I'm only in 8th grade. Why am I such a failure? I have been gone from school for a while and I'm crying about it. I want to be hit with a truck.

  28. I’ve been doing only 1 and 4 but turned over to negative thoughts and have tried to do possibly too much schoolwork each day. I have shared this with my family but not friends. I’m still feeling really stressed out though and I’m not sure how to cope with it anymore.

  29. am I the only one watching this because my college 100 class assigned me to give stress management tips in a (graded) journal (that's also due at 11PM tonight)

  30. I have gotten so much homework in the first couple weeks of school. Some people are saying well it’s pre ap of course there will be homework . But I didn’t know a page of homework was assigned and I’m low key crying right now and staring at my math and science homework

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