THE CAUSES OF STRESS AMONG STUDENTS AND WAYS TO REDUCE IT

ПРИЧИНЫ ВОЗНИКНОВЕНИЯ СТРЕССА У СТУДЕНТОВ И СПОСОБЫ ЕГО СНИЖЕНИЯ

Ситникова Наталия Андреевна

студент, факультет иностранных языков, Донецкий государственный университет,

РФ, г. Донецк,

Липанова Полина Константиновна

научный руководитель, старший преподаватель, магистр лингвистики и филологии, Донецкий государственный университет,

РФ, г. Донецк,

ABSTRACT

Representatives of current generations (especially millennials and zoomers) in modern realities are paying more and more attention to their mental state. People are increasingly concerned about global problems: environmental problems (climate change and global warming; air, water and soil pollution; depletion of natural resources), economic problems, social problems (education and health; drug addiction and terrorism; digitalization and its consequences), political problems (threat of wars and conflicts; international terrorism; weakness of civil society institutions), technological and information challenges (automation and artificial intelligence; information overload and "fake news"). All this creates background pressure on a subconscious level and, with a cumulative effect, can cause a violation of the habitual rhythm of a person's life. But if for a person with a balance of all spheres of his life, such problems are not his concern (the boomer generation and those who preceded it), then for someone who is still in the process of learning about this world, such topics can be quite exciting. All of the above creates the ground for stress and anxiety. If they last long time and aren’t released, it may lead to severe both mental and physical problems.

АННОТАЦИЯ

Представители нынешних поколений (особенно миллениалы и зумеры) в современных реалиях уделяют все больше внимания своему психическому состоянию. Людей все больше беспокоят глобальные проблемы: экологические проблемы (изменение климата и глобальное потепление; загрязнение воздуха, воды и почвы; истощение природных ресурсов), экономические проблемы, социальные проблемы (образование и здравоохранение; наркомания и терроризм; цифровизация и ее последствия), политические проблемы (угроза войн и конфликтов; международный терроризм; слабость институтов гражданского общества), технологические и информационные вызовы (автоматизация и искусственный интеллект; информационная перегрузка и "фейковые новости"). Все это создает фоновое давление на подсознательном уровне и, обладая накопительным эффектом, может привести к нарушению привычного ритма жизни человека. Но если для человека, у которого сбалансированы все сферы жизни, такие проблемы его не волнуют (поколение бумеров и те, кто ему предшествовал), то для того, кто все еще находится в процессе познания этого мира, такие темы могут быть весьма волнующими. Все вышеперечисленное создает почву для стресса и тревожности. Если они сохраняются длительное время и не проходят, это может привести к серьезным психическим и физическим проблемам.

Keywords: stress, mental health, physical health.

Ключевые слова: стресс, психическое здоровье, физическое здоровье.

According to Wikipedia, stress is defined as (from the English stress — “load, tension; a state of heightened tension”) a set of non‑specific adaptive (normal) responses of the body to the impact of various adverse stressors (physical or psychological) that disrupt its homeostasis, as well as the corresponding state of the body’s nervous system (or the organism as a whole). [5]

In medicine, physiology, and psychology, two forms of stress are distinguished: positive (eustress, from Ancient Greek εὖ- meaning “good”) and negative (distress, from Ancient Greek δυσ meaning “loss”). Based on the nature of the impact, the following types of stress are identified: neuropsychic, thermal or cold (temperature‑related), light‑induced, hunger‑related, sleep deprivation, and other stresses (such as radiation exposure, etc.). Regardless of whether stress is “good” or “bad”, emotional or physical (or both at the same time), its impact on the body shares common non‑specific characteristics.

What happens during prolonged stress? The adrenal glands step up their activity to maintain the normal functioning of the endocrine system. This process can last for several months, but if a person fails to learn how to cope with stress properly and reduce the load, the adrenal glands may become exhausted. The adrenal glands produce many hormones that help the body adapt to stress, regulate metabolism, and so on. When the adrenal glands are exhausted, their functional activity declines, leading to disruptions in the work of various body systems. Moreover, the synthesis of glucocorticoids — such as cortisol, which is responsible for waking up in the morning — decreases. As a result, symptoms such as weakness, fatigue, and reduced energy appear, often accompanied by inflammation and pain in the joints and muscles. Humans are not at all adapted to living under constant stress. When the adrenal glands are depleted, the functioning of many organs and systems is disrupted. The body may become dehydrated and develop oedema (swelling). Hypotension, hypoglycaemia, and hyperinsulinaemia may also occur. Our body cannot fight stress for a long time without harm to health, and the sympathetic nervous system cannot distinguish between external threats — whether it’s fear triggered by reading the news or a real, immediate threat to life. Over time, stress turns into anxiety. Chronic stress can cause feelings of unease or fear — and these persist regardless of a person’s efforts. [3, p. 26]

To maintain mental health, self-awareness is important – it’s the ability to soberly assess oneself, one's feelings and reactions. It helps you: understand your strengths and weaknesses; regulate your behavior; adapt to changes and stress.

Factors affecting mental health: 1. Nutrition. It affects both the physical and mental state. A balanced diet (taking into account proteins, fats, carbohydrates and energy consumption) is important for health. Foods with polyphenols (nuts, wild berries, pomegranate and its juice) are useful. They have anti-inflammatory, neuroprotective and other beneficial properties. 2.  Hormones. Biologically active substances that regulate many body functions. For prevention, it is important to check their level every 1-2 years. 3. Vitamins. They are necessary for the functioning of all body systems, including for immunity and energy metabolism. Special attention should be paid to vitamin B1 (thiamine) — it supports the nervous system and heart function. You can check your vitamin levels using tests (after consulting with a specialist). 4. Sleep. Sleep disorders often accompany mental disorders (anxiety, depression), and stress can cause insomnia. The sleep rate depends on gender, age, and energy consumption. 5. Daily routine and information noise. Too much information leads to overload and anxiety. Recommendations in general are to reduce news consumption and time on social media; to set limits on screen time; to learn how to complete tasks without distractions. [2] 6. Free time. Use the time freed from the information noise for: communication with loved ones; walks; hobbies and creativity; interaction with nature; care procedures, etc. 7. Communication. Quality is more important than quantity: surround yourself with supportive people, avoid toxic communication. Watching others deal with difficulties can increase your resilience. 8. The surrounding environment. Clutter creates visual noise that is distracting, tiring, and irritating. Maintain order in the workplace and at home. 9. Physical activity. 3-4 workouts per week or yoga/stretching classes are enough for health. It helps to keep fit and relieve emotional stress. [4] 10. Relaxation. Instead of watching videos in the evening, choose: soothing sounds; dimmed lights; favorite hobbies.

How to deal with stress – is first of all to control what you can. Change your thoughts, actions, and attitudes to circumstances — this will reduce anxiety and increase confidence. Accept emotions: allow yourself to experience sadness, anger, and fear— if it doesn't harm your health and relationships. Don't divide emotions into "bad" and "good" ones. Switch your attention: grounding techniques ("here and now") help you focus on the present and reduce anxiety. Seek support: develop stress management skills and explore your options. The comprehensive application of these recommendations will help maintain mental and physical health — they are closely interrelated.

References:

1. Banellis L. Stomach-brain coupling indexes a dimensional signature of mental health Nature Mental Health – 2025 [Electronic resource] – Access mode. — URL: https://www.nature.com/articles/s44220-025-00468-6 (date of request 09.03.2026)
2. Jacobson Sh. Information Overload – Is it Really So Bad For Your Mental Health? – 2025 [Electronic resource] – Access mode. — URL: https://www.harleytherapy.co.uk/ (date of request 09.03.2026)
3. Leahy, R.L. Anxiety free. Unravel your fears before they unravel you. – SPb.: Peter, 2022. – 386 p.
4. Mishina, H. Which is better, exercise every day or gym twice a week, says coach Maxim Stuli // Online edition of DoctorPeter – 2024. [Electronic resource] – Access mode. — URL: https://doctorpiter.ru/obraz-zhizni/chto-luchshe-kazhdyi-den-zaryadka-ili-dvazhdy-v-nedelyu-sportzal-otvechaet-trener-id5675833/ (date of request 09.03.2026)
5. Stress [Electronic resource] – Access mode. — URL: https://ru.wikipedia.org/wiki/Стресс (date of request 09.03.2026)