The Influence of Academic Stress on Academic Performance among

University Students
Authors:
Tan Xue Li
Tan Tze Lin
Tan Li Eng
Tan Hui Xin

Li, T. X., Lin, T. T., Eng, T. L., Xin, T. H., & Wardhani, S. T. K. (2023). Influence of academic
stress on academic performance: A study of academic stress Malaysia. Asia Pacific Journal of
Management and Education, 6(3), 117-128.

Date:
November 2023

Link:
https://www.researchgate.net/publication/
375778363_The_Influence_of_Academic_Stress_on_Academic_Performance_among_University
_Students

Abstract:
Stress can be broadly defined as the response of the body when one cannot adapt to a situation
when they feel under pressure or tension. This may affect students' lives and significantly impact
their academic performance. This study took place at universities in Malaysia and Indonesia.
Data collection using random sampling method (or stratified sampling method), 200 students
were involved in this study. Questionnaires consisting of the Perceived Stress Scale and Student
Life Satisfaction Scale were used to collect data for this study. This study aimed to determine the
relationship between stress and academic performance among university students. This data was
measured using descriptive statistical techniques, analysis of the factors that cause stress, the chi-
square test, and the multivariate analysis of variance (MANOVA) model. From the data that has
been tested, researchers suggest that the level of stress and life satisfaction among university
students is different. Students with high grades have lower stress levels than students who do not,
and the majors they take, the stress level, and life satisfaction of students majoring in
Management and majoring in Medicine are different.
5 Types of Mindfulness Techniques to Help You Practice Mindfulness
and Live in the Moment
Site:
mindfulnessrepublic

Date:
09/08/2022

Link:
https://mindfulnessrepublic.com/types-of-mindfulness-techniques/#:~:text=There%20are%20five
%20different%20types%20of%20mindfulness%20techniques%2C,emotions%2C%20mindful
%20thoughts%20and%20ideas%2C%20and%20compassion%20meditation.

Mindfulness is the practice of paying attention in a particular way, on a particular object or

sensation. The goal is to be present in the moment, without judging or controlling our thoughts.
There are many different types of mindfulness meditation, and you can practice mindfulness in
different ways. Mindfulness is a type of practice that helps you live in the moment and focus on
your surroundings without getting lost in your thoughts or feelings. There are five different types
of mindfulness techniques, which can help you learn to focus on specific aspects of your life:
mindfulness of body, mindfulness of breath, mindfulness for emotions, mindful thoughts and
ideas, and compassion meditation. There are many types of mindfulness meditation, each with its
own benefits. Each mindfulness technique has its own benefits and drawbacks; it’s important to
find one that works best for you!

Mindfulness of body technique:

There are many different types of mindfulness techniques, but the most common is meditation.
You can practice mindfulness of body every day, whether you are sitting or walking. Mindfulness
of body sensations is a technique that involves focusing on physical sensations as they arise and
pass away in your body. When you practice this method, you may notice the temperature of your
skin or the feeling of clothing against your skin. Mindfulness of body sensations involves
observing the nature of physical sensations as they arise and pass away in your body. You may
notice that some sensations are fleeting and that others remain in your body for longer periods of
time. It is a way of being in the world, without getting lost in thoughts or worries about the past
or future.

Mindfulness of breath:
The mindfulness of breath technique involves focusing on your breathing, inhaling and exhaling,
and observing your breath without judgment. Mindfulness of breathing is a popular technique, as
it is simple to perform – you focus on your breathing as it comes and goes in the present
moment. You can be seated or lying down while practicing mindfulness of breathing. This can
help you in many areas of your life. Mindfulness meditation is a practice of paying attention in a
non-judgmental way to the present moment. It has been shown to improve our mental health,
decrease stress, and alleviate anxiety and depression.

Mindfulness of thoughts:
Mindfulness of thought is a common mindfulness exercise you can perform on daily basis. In
this mindfulness technique, you simply observe your thoughts as they arise and pass away,
without trying to control them or judge them in any way. Mindfulness of thoughts involves
observing the nature of your thoughts as they arise in your mind. You may notice that some
thoughts are fleeting and that others remain in your mind for longer periods of time. As you
become more adept at observing the nature of your thoughts and emotions, you can then apply
this ability to the way you respond to situations.

What is Mindfulness? A Simple Practice for Greater Well-being

Author:
Crystal Hoshaw

Date:
March 29, 2022

Link:
https://www.healthline.com/health/mind-body/what-is-mindfulness#takeaway

What is mindfulness?
Mindfulness is the practice of gently focusing your awareness on the present moment over and
over again.

It often involves focusing on sensations to root yourself in your body in the here and now. It can
be practiced during formal meditation or during everyday activities, like cooking, cleaning, or
walking.

On the other hand, a full mind means you’re not rooted in the present moment.

It’s the nature of the mind to think, analyze, and figure things out. That’s its job. That means that
left to its own devices, the mind will constantly seek out new stimuli, new things to think about,
and new ways to check out from reality.

Mindfulness practice is a way to gently retrain the mind to settle into the present moment. It’s
kind of like becoming a parent to your mind rather than letting it control you.

In the end, the mind is simply a willful toddler.

By practicing mindfulness over and over with patience and compassion for yourself, you can
teach the mind to be still.

Mindfulness practice: How to do it?

The easiest way to practice mindfulness is to focus on the breath, resting your attention on the
inhalation and exhalation repeatedly.

This technique is detailed in the Siva Sutras, a 9th-century text belonging to the nondual mystical
tradition of Kashmir Shaivism, believed to be written by the sage Vasugupta.

While it may be ancient in origin, this technique is just as fresh and relevant today. It can be
practiced in almost any context as a way to continually bring your attention back to the present
moment over and over.

Try it: resting your awareness on the breath.

No matter what you’re doing, you can practice placing your attention on your breath. Whether
you’re making the bed, surfing the web, or walking the dog, nearly every moment is an
opportunity to become more present.

1. Start by becoming aware of the sensation of your breath. Feel the rise and fall of the belly
and chest. Feel the breath moving in and out of your nostrils. Notice how it’s cool on the
inhale and warm on the exhale.
2. Eventually, you’ll likely notice that your mind has wandered or you’ve gotten distracted
by something going on around you. Simply bring the attention back to the breath without
judging yourself or “rating” your performance. There is no objective other than being
with the breath.
 3. Repeat this process over and over again. You can practice for a set amount of time or
throughout your day.

Mindfulness for anxiety: How to do it?

There’s plenty of research to indicate that mindfulness can offer benefits for anxiety.

Aside from practicing formal mindfulness and meditation techniques, you can try a number of
mindfulness activities that can help root you in the here and now and ease anxiety symptoms.

Try it: progressive muscle relaxation.

Anyone can try PMR, even if you aren’t experiencing anxiety or panic.

1. Start by lying or sitting down. Try to relax your entire body. Take five deep, slow breaths.
2. Point your toes upward. Hold, then let go. Point your toes downward. Hold, then let go.
3. Next, squeeze your calf muscles, then let go.
4. Rotate your knees toward each other. Hold, then let go.
5. Tense your thigh muscles. Hold, then let go.
6. Make your hands into tight fists. Pause, then let go.
7. Engage your arm muscles. Hold, then let go.
8. Clench your buttocks. Pause, then let go.
9. Squeeze your abdominal muscles. Pause, then let go.
10. Inhale and tighten your chest. Hold, then exhale and let go.
11. Raise your shoulders to your ears. Pause, then let go.
12. Purse your lips together. Hold, then release.
13. Open your jaw as far as you can. Hold, then let go.
14. Close your eyes and scrunch your face. Pause, then release.
15. Raise your eyebrows. Hold, then release.
21 Tips for Mindfulness
Site:
Cleveland Clinic | Health Essentials

Date:
March 22, 2022

Link:
https://health.clevelandclinic.org/what-is-mindfulness

The benefits of practicing mindfulness:

You can think of mindfulness as engaged relaxation. Luckily, it doesn’t take much to feel a
positive impact. In fact, you can start practicing mindfulness right now.

“Think about how going for a great walk makes you feel somehow brighter, or empowered,”
says Dr. Sukol.

In addition to helping with stress relief, practicing mindfulness can help you feel calmer and
more relaxed.

Studies have also shown that breathing better and more deeply — both things that occur in
mindfulness practice — can improve your overall health. For example, more oxygen flowing to
your brain is always a good thing and can improve your concentration and ability to solve
problems.

Unsurprisingly, mindfulness and meditation are closely linked.

Dr. Sukol saw parallels herself in her own meditation practice over time. “It took a long time, a
couple of years really, but I began to understand how it was helping me,” she says. “I really did
feel different — more grounded, more relaxed, more measured, less reactive.”

How to practice mindfulness?

One of the most accessible ways to practice mindfulness is through meditation. This is easier
than you might think. “Everyone thinks you have to commit to meditate for 10, 15 or 20
minutes,” says Dr. Sukol. “But I usually recommend starting with a one-minute meditation.”

Where you do this one-minute meditation varies — and there’s no right or wrong place to
practice as long as it’s relatively quiet and you’re unlikely to be disturbed. “I suggest that people
consider meditating when they get to work, or they reach their first destination of the day,” says
Dr. Sukol. “Once you park, if you’re in your car, you can drop your keys in your lap, and then
close your eyes.”

The next steps are simple: Breathe in for five seconds, and then breathe out for five seconds.
“That’s your warm up,” says Dr. Sukol. “Now do that five more times. That’s it. That’s one-
minute meditation. When offered this option, most of my patients say, ‘I could do that.’”

A one-minute meditation can have a long-term impact. In fact, don’t be surprised if you find
yourself starting to meditate for longer periods of time. That happened to Dr. Sukol. “I kept
doing my one-minute meditation, but sometimes it turned into two,” she says. “And then, one
day, I looked at the clock and six minutes had gone by. Now, I meditate for probably 10 or 15
minutes every morning, but if I’m in a hurry, I can always do a one-minute meditation if
necessary.”

It may not seem like a lot, but it adds up. A minute of meditation every day equals 30 minutes in
a month, and six hours in a year. That’s a lot more than zero.
20 more tips for mindfulness:

In addition to meditation, here are other tips you can use to start practicing mindfulness.

 Get a massage.
 Plant flowers.
 Do yoga.
 Take a hike in the woods.
 Go fishing.
 Sit by a roaring fire.
 Curl up with a good book.
 Eat lunch outside.
 Take a pottery class.
 Treat yourself to a pedicure or manicure.
 Walk the dog.
 Knit or crochet.
 Join a book club with friends.
 Savor a cup of tea.
 Do a hands-on craft (woodworking or painting).
 Go camping under the stars.
 Write in your journal.
 Watch the sunrise or sunset.
 Go for a swim.
 Listen to classical music.

How to start practicing mindfulness?

Picking and choosing from some of the above tips can help you start practicing mindfulness. If
you’re not feeling drawn to a particular activity, don’t try it. The goal is not to do everything. It’s
to find something that does work for you. Maybe one tip feels better to you one day, while a
more low-key option suits your energy level at another time.

Getting to a point where you can stay focused in the present takes practice. However, there’s no
right (or wrong) way to practice mindfulness. The trick, at least at first, is to set realistic goals.

“It’s important to find something that works for you,” says Dr. Sukol. “Take very tiny steps and
make your goals accessible to guarantee that you’ll be successful. When we set ourselves up for
failure, we end up not moving in the direction we were hoping. It chips away at our sense of self
— and then we don’t want to do it anymore.”

Paying attention to the rhythms of your breathing can also help you develop focus and stay
centered. In fact, the message that helps us remain grounded in the present is “returning to the
breath,” says Dr. Sukol. “The breath is like a proxy for the present. Every time you find yourself
thinking about other concerns, this is your opportunity to return to the breath. It becomes part of
the rhythm.”

Above all, be kind to yourself. If mindfulness isn’t working out at the moment, tomorrow is
always a new day.

“We are living in an environment that takes pleasure in discomfort,” notes Dr. Sukol. “People
brag about being sleep-deprived, for example, or about not having eaten a nourishing meal in
days. But that’s not good for you, your family or your co-workers.

“Not only is it OK to be kind to yourself, to practice self-compassion and to go out of your way
to do things that are good for you — it’s imperative,” she adds. “And not just for you personally,
but for all the people who rely on and care about you.”

Mindfulness: 8 Mindful Exercises, Benefits, & Getting Started

Author:
Olivia Guy-Evans, MSc

Date:
June 25, 2024

Link:
https://www.simplypsychology.org/what-is-mindfulness.html

Mindfulness is originally based on Buddhist philosophy. The Buddhist rationale behind

mindfulness is that cultivating positive qualities diminishes the strength of negative attitudes and
forms the basis of a more compassionate and loving heart toward oneself and others.

Mindfulness Exercises:

 Mindfulness Meditation
Mindfulness meditation is a formal practice of mindfulness, and ultimately a formal practice of
presence. The key principles of mindfulness meditation are non-judgment, patience, having a
beginner’s mind, trusting oneself, being non-striving, letting go, and acceptance.

How to do it?
 Pay attention to what is being experienced in the moment, either in the breath or body,
without judgment or interpretation.
 Use the breath as an anchor to return attention to when the mind wanders.
 Expand attention to include as many mental, emotional, and physical experiences that arise,
as they occur, from a stance of calmness and neutrality.
 Observe bodily parts and bodily sensations (the body scan technique) and all perceptions,
thoughts, emotions, and internal experiences through an open and accepting focus.
 Do not resist, judge, grasp, or evaluate experiences, including bodily pain and general
sensations and emotions.

 Mindful Breathing
Mindful breathing can be done formally through practice or informally by pausing throughout
the day to use the breath as a focal cue to bring awareness back into the moment.

To start:
 Find a comfortable position
 Close your eyes or soften your gaze
 Notice your natural breath without changing it
 Pay attention to the sensations of breathing
 When your mind wanders, gently bring focus back to the breath

Begin with short sessions, like 5 minutes daily. Gradually increase the duration as you feel
comfortable. You can practice anywhere, anytime. Remember, it’s normal for thoughts to arise –
the practice is about noticing and returning to the breath without judgment.

 Mindful Movement
Mindful movement includes practices directed at moving the body in an intentional way to
cultivate present-moment awareness.

One example is walking meditation where the focus is on walking with the intention of
cultivating present-moment awareness and a sense of compassion.
To practice mindful walking, walk at a slow pace to become aware of the nuance of each step. As
the mind wanders, use the awareness of each aspect of the foot touching and lifting from the
ground to bring attention back to the moment.
 Mindfulness In Everyday Life
Therapeutic presence can also be cultivated through informal mindfulness practices, such as non-
judgmental awareness of aspects of daily life.

To start:
 Choose a daily activity (e.g., eating, walking, or washing dishes)
 Engage fully with your senses during this task
 Notice sights, sounds, smells, tastes, and physical sensations
 Observe thoughts and emotions without getting caught up in them
 When your mind wanders, gently return focus to the present activity

Start with one activity daily. Gradually expand to more moments throughout your day. The goal
is to be present and engaged, rather than operating on autopilot.

 Body Scan
The Body Scan is a mindfulness technique that involves systematically focusing attention on
different parts of the body.

Here’s a brief overview:

 Lie down or sit comfortably
 Close your eyes and take a few deep breaths
 Start at your toes, gradually moving attention up through your body
 Notice sensations in each area without judgment (e.g., warmth, tension, tingling)
 If your mind wanders, gently bring focus back to the body part you’re on
 End by becoming aware of your body as a whole

The primary purpose of the Body Scan technique is to cultivate a deep awareness of physical
sensations throughout the body, helping to ground you in the present moment and develop a non-
judgmental acceptance of your physical state.

 Loving-Kindness
Loving-kindness meditation, also known as Metta, is a practice that cultivates goodwill towards
oneself and others. It is considered the basic underlying attitude of all mindfulness practices in
some Buddhist traditions.

To start:
 Sit comfortably and take a few deep breaths
 Begin with self-compassion, silently repeating phrases like “May I be happy, healthy, and
peaceful”
 Gradually extend these wishes to loved ones, acquaintances, and even difficult people
 Visualize each person as you direct kind thoughts their way
 End by extending loving-kindness to all beings

This practice is all about cultivating a genuine feeling of goodwill, rather than forcing emotions.

 Visualization
Visualization uses mental imagery to promote relaxation and positive emotions.

Here’s a brief guide:

 Find a quiet, comfortable space
 Close your eyes and take a few deep breaths
 Imagine a peaceful scene (e.g., beach, forest) in vivid detail
 Engage all your senses in the visualization
 Notice how your body feels as you immerse in the image
 If your mind wanders, gently return to the visualization
The purpose of visualization is to create a mental refuge, reduce stress, and cultivate positive
emotions. It can be particularly helpful for managing anxiety, improving mood, and enhancing
overall well-being.

 3-Minute Breathing Space

The 3-minute breathing space is a mindfulness technique taught in MBCT (Mindfulness Based
Cognitive therapy) designed to increase present-moment awareness.

Here’s how it works:

 Awareness (1 minute): Notice your thoughts, feelings, and bodily sensations without
judgment
 Gathering (1 minute): Gently shift focus to your breath, observing each inhale and exhale
 Expanding (1 minute): Broaden awareness to your whole body, accepting any sensations

This practice serves as a “mini-meditation,” helping to pause, reset, and respond more skillfully
to life’s challenges. It can be especially useful during times of immediate stress.

Mindfulness In Therapy

Mindfulness can be incorporated into therapeutic methods to help a variety of conditions.

A mindfulness-based intervention (MBI) is a structured program or therapy that uses mindfulness

practices to address specific mental health, physical health, or wellness goals.

Mindfulness can be incorporated into therapeutic methods to help a variety of conditions.

A mindfulness-based intervention (MBI) is a structured program or therapy that uses mindfulness

practices to address specific mental health, physical health, or wellness goals.

Benefits of Mindfulness

Below are some of the areas in which mindfulness can be helpful:

 Mental Health - Mindfulness-based interventions (MBIs) can be helpful for a range of

mental health concerns, including anxiety (e.g., social anxiety, generalized anxiety),
depression, and stress.

 Stress - There is overall support for a moderate effect of MBIs on reducing stress6. A meta-
analysis of randomized controlled trials found that online MBIs had a significant and
moderate effect size for stress.

 Chronic Pain - Mindfulness may also be beneficial for those with chronic pain6. A review of
30 randomized controlled trials found that mindfulness meditation interventions led to
improvements in chronic pain management.

 Relationships - Although mindfulness has traditionally been an intrapersonal practice

focused on individual internal experiences, interpersonal mindfulness recognizes the value of
practicing mindfulness with others. Mindfulness may enhance present-moment awareness
during interactions, improve active listening skills, reduce reactive behaviors, and can foster
non-judgmental attitudes towards others. Research suggests that mindfulness is positively
associated with interpersonal relations in the workplace.

Level of Stress of Academic Performance of Selected College Students of

the University of the Immaculate Conception
Authors:
Jessa Marie A. Bernal
Justine Grace P. Caguimbal
Jane Rhea B. Palatulan
Rosalie May C. Sahagun
Lolly Jean C. Simbulas

Date:
2017

Link:
https://ejournals.ph/article.php?id=13781

Abstract:
The education system in the Philippines is continually developed to provide a better and
improved quality education. Entailed with the changes are the requisites students must attain to
be able to keep up with the educational demands which may cause inevitable stress. The stress
experienced by students may stem from various factors which was measured in this study. This
study determined whether or not students’ level of stress and their academic performance have
significant relationship. A descriptivecorrelation design was used involving 124 third year
college students from the Bonifacio Campus of University of the Immaculate Conception. The
study was conducted during the preliminary term of the second semester of the academic year
2017-2018. The results revealed that students were mostly stressed out due to their lifestyle and
perceived academic stress. Furthermore, these results suggest that students’ academic
performance is influenced by their stress.

Academic Performance And Level Of Stress:

Academic Stress: Causes, Effects, and Coping Strategies for Students

Site:
NeuroLaunch
Date:
August 18, 2024

Link:
https://neurolaunch.com/academic-stress/

Definition:
Academic stress is a pervasive issue that affects students across all educational levels, from
elementary school to higher education. This phenomenon has become increasingly prevalent in
recent years, with studies showing alarming rates of stress-related symptoms among students
worldwide. Understanding the causes, effects, and coping strategies for academic stress is crucial
for students, educators, and parents alike to promote a healthier and more balanced approach to
education.

Common Causes of Academic Stress:

Understanding the root causes of academic stress is essential for developing effective strategies
to mitigate its impact. Several factors contribute to the stress experienced by students in
academic settings:

1. Heavy workload and time management challenges

2. Pressure to perform and maintain high grades
3. Competition among peers
4. Parental and societal expectations
5. Financial concerns related to education

Effects of Academic Stress on Students:

The impact of academic stress on students can be far-reaching and multifaceted, affecting various
aspects of their lives:

1. Physical symptoms
2. Emotional and psychological impacts
3. Decreased academic performance and motivation
4. Social withdrawal and relationship strain
5. Long-term consequences on future career prospects

Coping Strategies and Support Systems:

Developing effective coping strategies and accessing support systems are crucial for students to
manage academic stress and maintain their overall well-being. Here are some key approaches:

1. Time management and organizational techniques

2. Stress-reduction practices
3. Seeking professional help and counseling services
4. Building a support network of peers and mentors
5. Institutional initiatives to address academic stress

Ultimately, the goal is to empower students with the tools and support they need to navigate
academic challenges successfully, fostering resilience and well-being that will serve them well
beyond their years in school. By addressing academic stress head-on, we can help create a
generation of learners who are not only academically successful but also mentally and
emotionally equipped to face the challenges of the future.

Causes Of Students’ Stress, Its Effects on Their Academic

Success, And Stress Management by Students
Authors:
George Essel
Patrick Owusu

Date:
2017

Link:
https://www.theseus.fi/bitstream/handle/10024/124792/Thesis%20Document.pdf?sequence=1

This thesis examines the impact of stress on student’s academic performance and stress
management among students of Seinäjoki University of Applied Sciences.
The main objectives were to ascertain or identify the extent to which stress affects students’
academic success, health, and general lifestyle, as well as to inquire and bring to light measures
to counteract the effects of existing stress in students. A quantitative method was used in
gathering and analyzing the data. For this purpose, questionnaires were distributed to two
students groups, who consisted of Finnish and international students. The results obtained show
the different factors that cause stress among students. The factors were grouped into four, namely
Relationship factors, Environmental factors, Academic factors, and Personal factors. With
respect to Relationship factors, working with new people was the main cause of stress for
students in both groups. In the case of Environmental factors, worries about the future were the
main factor causing stress among students, whereas class workload was the main element of
stress with regard to academic factors. In the category of Personal factors, financial problems
caused the most stress to students. Stress can, however, be managed through the introduction of a
stress management course and engaging in extracurricular activities.