Thriving

in Nursing School
A quick reference with tips, tricks and resources to help you
succeed

Adrianna D'Ilio

Table of Contents

Stress and Anxiety in Nursing Students ........................................................................... 3
Signs and Symptoms of Stress ............................................................................................. 4
Stress Management ................................................................................................................. 5
Mind Mapping ........................................................................................................................... 9
Communication Skills ......................................................................................................... 11
Assertiveness ................................................................................................................................... 11
IDRAW ................................................................................................................................................ 12
Conclusion ............................................................................................................................... 13
Words of Wisdom ................................................................................................................. 13
Campus Resources ................................................................................................................ 20
Campus Resources ......................................................................................................................... 20
References ............................................................................................................................... 25

3
When everything seems like an uphill struggle, just think of the view from the
top. -Unknown

Stress and Anxiety in Nursing Students

Stress and anxiety in nursing is a well-studied phenomenon and all nurses
have been both stressed and anxious at one point in their careers. To better
understand the difference between these commonly interchanged terms;

Stress is the response to daily pressures where a specific stressor in
identified

Anxiety is a feeling of apprehension and has no identifiable cause.









PsyWeb.com
Stress and anxiety in nursing students is also well studied. In many cases it
can lead to poor academic performance with some students leaving the program
altogether (Melincavage, 2011). Generally students spend three times more time in
clinical than in classroom and many students have identified clinical rotations as the
most anxiety provoking component of their program (Moscaritolo, 2009). Current
nursing students are also facing a multitude of other responsibilities (family, work,
school) and this balance can negatively contribute to their stress levels (Moscaritolo,
2009).
Multiple studies have identified the causes of nursing student stress, which
include (Locken & Norberg, 2005 Lachlan, 2012, Moscaritolo, 2009, Purfeerst 2011);

- fear of making a mistake
- initial clinical experience on a unit
- performing clinical procedures/using hospital equipment
- interactions with faculty and staff members
- balancing academic with clinical demands
- the discrepancy between theory and practice
- lacking professional knowledge and skills
- using newly acquired skills
- managing higher acuity patients
- long/early clinical hours
- interacting with staff who may not be accommodating of students

If any of these stressors sound familiar youre not alone. Nursing school has been
found to be most stressful post-secondary programs (Chernomas & Shapiro, 2013;
Lee & Kim, 2006; Pryjmachuk & Richards, 2007). The good news is there are a
variety of ways to manage that stress so you can thrive in the program.This guide
hopes to provide you with tools and strategies to successfully navigate your time in
the program.

Signs and Symptoms of Stress

We can all agree that stress is real and everyone will experience it at one point or
another. How you exhibit stress can be very different from your peers. Here are
some common signs and symptoms according to the American Institute of Stress:

Frequent headaches, jaw clenching or pain
Gritting, grinding teeth
Stuttering or stammering
Tremors, trembling of lips, hands
Neck ache, back pain, muscle spasms
Light headedness, faintness, dizziness, fatigue
Ringing, buzzing or popping sounds
Frequent blushing, sweating
Cold or sweaty hands, feet
Dry mouth, problems swallowing
Frequent colds, infections, herpes sores
Rashes, itching, hives, goose bumps
Unexplained or frequent allergy attacks
Heartburn, stomach pain, nausea
Excess belching, flatulence
Constipation, diarrhea, loss of control
Difficulty breathing, frequent sighing
Sudden attacks of life threatening panic
Chest pain, palpitations, rapid pulse
Frequent urination
Diminished sexual desire or performance
Excess anxiety, worry, guilt, nervousness
Increased anger, frustration, hostility
Depression, frequent or wild mood swings
Increased or decreased appetite, weight gain/loss
Insomnia, nightmares, disturbing dreams
Difficulty concentrating, racing thoughts
Trouble learning new information
Forgetfulness, disorganization, confusion
Difficulty in making decisions
Feeling overloaded or overwhelmed
Frequent crying spells or suicidal thoughts
Feelings of loneliness or worthlessness
Little interest in appearance, punctuality
Nervous habits, fidgeting, feet tapping
Increased frustration, irritability, edginess
Overreaction to petty annoyances
Increased number of minor accidents
Obsessive or compulsive behavior

In addition to the physical signs and symptoms of stress, there are a variety of
quizzes and surveys you can take if you think your stress levels are rising. Below are
just a few.
1. Stress and Anxiety quiz:
http://greatergood.berkeley.edu/quizzes/take_quiz/8
2. How Stressed are you?: http://www.bbc.com/news/health-24756311
3. Stress Screener: http://www.mentalhealthamerica.net/stress-screener
4. Whats your stress index: https://www.cmha.ca/mental_health/whats-your-
stress-index/
5. The CMHA stress test: http://www.cmha.bc.ca/files/stress.htm
You may not even need to take a test to know that youre getting stressed. Its
important to remember that if youre feeling overwhelmed, there is help.

Stress Management

Youve made the most important first step by recognizing the warning signs that
your stress is getting too high, now what? There are so many stress management
strategies and resources on campus; it can be difficult to know which will work for
you. You may have to try one or two, or even a combination of strategies to manage
your stress, but keep trying. Below are a few strategies that have been suggested by
your peers and this video has some additional ideas
https://www.youtube.com/watch?v=0fL-pn80s-c

1. Eat right- We dont need to tell you the importance of balanced frequent
meals. Unfortunately eating and sleeping tend to get sacrificed with busy
schedules. Try pre-making meals on the weekend so you can just defrost
them during the week. The BCIT Student Association also offers a number of
programs varying from a cooking club to a monthly program where you can
purchase farm fresh produce at an affordable rate (Harvest Box). See
http://www.bcitsa.ca/student-services/programs/

2. Sleep right- how much sleep we need as individuals varies widely but
research shows that adults who get fewer than seven hours of sleep
whether for just one night or over the course of days, weeks, or months
have more difficulty concentrating and more mood problems than people
who sleep seven to nine. Easier said than done especially on the nights before
clinical. Below are a few suggestions that may help with your sleep, but the
most important thing you can do is make sleep a priority.

Sticking to a sleep schedule, even on weekends.

Practice a relaxing bedtime ritual.
Exercise daily.
Evaluate your bedroom to ensure ideal temperature,
sound and light.
Sleep on a comfortable mattress and pillows.
Beware of hidden sleep stealers, like alcohol and
caffeine.
Turn off electronics before bed
For more ideas:
https://www.youtube.com/watch?v=3eLfn7Ewx_s

3. Practice Relaxation Techniques- Whether you practice yoga, meditation, or

just connecting with nature, its important to take time for yourself. Mindful
breathing, guided imagery and progressive muscle relaxation are examples
of strategies you can use to relax and are easy enough to do just prior to
entering a patients room or taking a test. The counseling department at BIT
is available to help in developing these strategies and more:
http://www.bcit.ca/counselling/ BCIT recreation services offer a variety of
options to maintain an active lifestyle and access to the gym and equipment
is free while youre a student: http://www.bcit.ca/recreation/

Mindful Breathing: https://www.youtube.com/watch?v=awc8MLSpjlQ

Guided Imagery: https://www.youtube.com/watch?v=ar_W4jSzOlM

Progressive Muscle Relaxation: https://www.youtube.com/watch?v=HFwCKKa--

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4. Forgive yourself for making mistakes. Clinical can be the most stressful part of
nursing school and youre going to feel the weight of responsibility for your
patients. Its going to take time to learn your new role and you will make
mistakes. Remember youre there to learn and its important to forgive yourself
for small errors and things you may forget. Work with your instructor to form a
partnership and work together to learn as much as you can. If you find that you
cant forgive yourself, you may have some perfectionism tendencies.

5. You dont have to be perfect. We all want to get the best marks, provide the best
care, and be the best student we can be. Inevitably though you will make a
mistake, or get a question wrong, or get a lower mark then anticipated. This is to
be expect because after all, you are a student. For those of you who cannot
stand the thought of not being perfect, you might be a perfectionist. High-
achieving people often show signs of perfectionism. However, maladaptive,
unhealthy, or neurotic perfectionism, where anything less than perfect is
unacceptable, can leave individuals vulnerable to depression. In both personal
and professional relationships, nurses need to understand how accepting only
perfection in self and others is likely to lead to emotional distress. The following
list may be helpful to identify if you are a perfectionist.

Top Ten Signs Your a Perfectionist (as taken from Melrose, S (2011)).
1) You cant stop thinking about a mistake you made.
2) You are intensely competitive and cant stand doing worse than others.
3) You either want to do something just right or not at all.
4) You demand perfection from other people.
5) You will not ask for help if asking can be perceived as a flaw or weakness.
6) You will persist at a task long after other people have quit.
7) You are a fault-finder who must correct other people when they are wrong.
8) You are highly aware of other peoples demands and expectations.
9) You are very self-conscious about making mistakes in front of other people.
10) *You noticed the error in the title of this list
If any of this is ringing true for you, the counseling department is here to help:
http://www.bcit.ca/counselling/.

8
6. Make a Schedule. There isnt one right way to organize your life. Some like to use
a google calendar while others might prefer a daily planner. The advice from
most students is to get organized and plan ahead. Get a wall calendar and record
all of your assignments, quizzes and other important dates. Then, frontload if
possible. By starting assignments early, you can better manage the unexpected
and feel in control of your life. At the same time, try to focus on whats due
immediately, as many students caution, it can easily get overwhelming if you
look too far ahead. Some students have advised studying/reviewing a course
every day. That way when exam week occurs, you wont feel so overloaded.
7. Develop good study habits. Study skills are essential to studying and learning. It
may have been a while since youve had to study, or you may have never really
developed skills that worked for you. The Learning Commons in the library at
BCIT offers sessions to help improve your study skills as well as peer tutoring:
http://www.bcit.ca/learningcommons/. If you suspect you have a learning
disability or want to investigate the possibility further, the disability resource
centre is a great place to start: http://www.bcit.ca/drc/
8. Remember your loved ones. When youre feeling stressed and overwhelmed its
easy to forget that you had a life before nursing school. Its important to make
time to connect with friends and family. Try to make this a priority especially
when youre starting to feel stressed, a quick coffee or dinner with a friend can
leave you feeling renewed and energized. Your new peers in the program are
also a great support and can empathize with what youre going through. There
are plenty of opportunities to get involved with the program and other peers,
ask your program head for a current list. Another place to connect is the BCIT
Aboriginal Gathering Place, which creates a sense of inclusion and belonging for
Aboriginal students. Students across BCIT are invited to participate in
ceremonies celebrating the diversity and richness of the Aboriginal
culture.http://www.bcit.ca/aboriginal/contacts.shtml

9. Try to stay positive. As funny as it may sound, stress is contagious. When youre
on your own, you are typically hit with anxiety or stress that match your own
temperament and tendencies. When youre in a group, group members are likely
to take on the group mentality of high anxiety and stress. (Presta, Rich, 2013).
Try to remember this around exam/ highly stressful times. Offering support to
peers is great, but if you need to take time for yourself, thats ok too.

Mind Mapping

https://www.youtube.com/watch?v=wLWV0XN7K1g

A mind map is a diagram for representing concepts, or ideas linked to and arranged
around a central concept or subject. Theyre great for taking notes, patient research,
care planning, and brainstorming. Some people prefer mind mapping as it works in line
with the way their minds organize information. Mind maps are bright and colorful which
help to capture your attention and there is no one right way to do them. Below is one
example of a mind map, but try experimenting with your own.

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Communication Skills

Assertiveness

Assertiveness is a communication style where you are able to express your feelings,
thoughts, beliefs, and opinions in an open manner that doesn't violate the rights of
others. This is a skill youre going to need to develop in nursing school and may have
already heard that you need to improve in this area. Below are some tips to being
assertive:

1 Make the decision to positively assert yourself. Commit to being assertive
rather than passive or aggressive and start practicing today.
2 Aim for open and honest communication. Remember to respect other people
when you are sharing your feelings, wants, needs, beliefs or opinions.
3 Listen actively. Try to understand the other persons point of view and dont
interrupt when they are explaining it to you.
4 Agree to disagree. Remember that having a different point of view doesnt mean
you are right and the other person is wrong.
5 Avoid guilt trips. Be honest and tell others how you feel or what you want
without making accusations or making them feel guilty.
6 Stay calm. Breathe normally, look the person in the eye, keep your face relaxed
and speak in a normal voice.
7 Take a problem-solving approach to conflict. Try to see the other person as your
friend not your enemy.
8 Practice assertiveness. Talk in an assertive way in front of a mirror or with a
friend. Pay attention to your body language as well as to the words you say.
9 Use I. Stick with statements that include I in them such as I think or I feel.
Dont use aggressive language such as you always or you never
10 Be patient. Being assertive is a skill that needs practice. Remember that you will
sometimes do better at it than at other times, but you can always learn from
your mistakes.

Taken from: https://www.betterhealth.vic.gov.au/health/tentips/10-tips-for-being-
assertive

In your communication, you want to own your feelings, use I statements, and avoid
blaming others for your feelings. This sentence structure might help you to
communicate assertively:

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When you (describe the other persons action or the event of concern in a purely factual
way dont embellish!)
I feel/I felt (describe your own feelings in response to the above action or event for
example, sad, angry, hurt, frustrated)
Because (describe your interpretation of the event and the reason why you feel the way
you do)
And what I would like in the future is or what I would prefer is (offer a future
alternative that better meets your needs whilst not infringing on the needs/rights of the
other person).

For example: When you talked over me in PBL last week, I felt hurt and angry because
it seemed that you did not value what I had to say. Could you try to wait until Im
finished before sharing what you have to say.

As you become more skilled at assertive communication, you'll feel more comfortable
and sound more natural. Sometimes you can diffuse tension in problem situations with
humour, the tone of your voice and a smile, as you make your point.

IDRAW

If you dont know yet, you will quickly learn how important clear communication is in
Nursing. There are a variety of mnemonics used to help you to remember what
important information you need to be relaying to your nurse, your instructor and
anyone else involved in your patients care. The Interior Health Authority is using
IDRAW to help improve hand off (admission, shift change, discharge etc.)
communication in their health authority.
(I)
Identify Patient & most responsible
practitioner
(D) Diagnosis/current Problem
(R) Recent Changes (Up to Date vitals)
(A) Anticipated changes (next few
hours)
(W) What to watch for

Try using this the next time you meet with your instructor with an update, or when
youre communicating with your nurse before going on break.

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I never said it would be easy, I only said it would be worth it. -Mae West

Conclusion

So there it is, a few suggestions and ideas to make your life as a student a little
easier. Youve chosen a challenging program for a very challenging, yet rewarding
profession. Youll be amazed at how much you learn about yourself and will quickly
find yourself doing things that you never thought youd do. There will be good days
and bad, but if you can remember a few of these healthy coping suggestions, youll
be able to get through anything thats thrown your way.

Words of Wisdom

Here are suggestions from current students on how they manage their stress while
in the program.
I think to manage stress organization is key for me. Not only organizing the school but
your own to do lists. For example Monday, Wednesday and Thursday nights are quite
busy so scheduling most of the personal errands and appointments on the weekends or
Tuesdays. I also find setting time in for a break in your day for a leisurely activity or
exercise is important. Additionally, having support networks of peers, family and
friends is great for practicing skills or asking the questions that are bound to pop up
when studying

_____________________________________________________________________________________________
I would say one way I manage my stress is to set specific and realistic goals about how
much work I will do each day. I make lists of what I need to get done and prioritize the
readings/assignments/etc. If you do the weekly readings for each class on time, it is
actually very manageable. Its when you skip even just one or two weeks of readings for
a class that things seem to spiral downwards and you are stuck playing catch up.
Additionally, when you do the readings, make your study notes at the same time so
that when the exam comes, you dont have to spend time organizing and gathering
notes, you will have them ready.
______________________________________________________________________________________________

I think it is very important to make time for yourself and go and do what you like to do,
whatever that may be. Whether its hiking or hanging with your friends. We all know
our limitations and how much we need to study. I feel you have good insight into your
own abilities once you have started nursing school, you can manage to get your work
done and take some personal time for yourself. So my biggest advice, do not turn your

14

back on personal time. and your nursing cohort friends will be some of the best people
to get you through nursing school as they understand what you are going through in
terms of stress. Also you may possibly make life long friends too.
__________________________________________________________________________________________
1. frontload. it's not fun but students will definitely thank themselves later.
2. make time to workout or to do some self-care. writing it down like an
appointment if you have to. it is easy for school to become an excuse not
to take time for yourself. do a face mask, watch a movie, bake, have
coffee with a friend!
3. don't wait until the night before or even 2 nights before to start
studying for class exams. i suggest setting time aside everyday (even if
it's just 30mins) to review concepts, so that material is not forgotten by
the time exams come.
4. make studying goals (what do i want to make sure i understand when i
am done studying this section of the material?). this is helpful for
classes, like pathophysiology, where there is a lot of material and large
concepts to know. it helps make having to know everything a lot simpler
when you can break it down into smaller, more manageable mini-
goals/sections.
5. take a calendar and write down assignments and exam due dates, and
make sure that calendar is somewhere where you can see it! this is a
visual reminder to help prioritize time.
6. sleep!
7. write a weekly to-do list, and even a daily to-do list. I have
large colourful post-it notes along my desk and it actually feels nice to
cross things off. even completing the smallest task can make me feel
really accomplished.
8. still working on this one, but try to not focus on EVERYTHING that needs
to get done because that can be overwhelming and stressful. Stay
mindful/present and focus on one small task at a time. I feel like getting
through the semester is like completing a giant jigsaw puzzle where
every class you attend, and every assignment that you complete, is just
another piece that contributes the bigger picture


1. 1. Sleep! It sounds simple but it makes a huge difference, especially when you
have an early clinical shift the next day.
2. Schedule time for exercise or physical activity. Go to the BCIT gym or gather a
group of friends to go for a hike or run around Deer lake!
3. You will be busy and always have some form of homework, but fitting in time
for your social life is super important! Spending some time away from your
studies every so often will help with fitness to practice.
4. If you are having difficulties coping with stress or you feel that it is too
overwhelming, tell a friend or utilize the counselling services at BCIT as soon as

15

you can. Stress is a part of school and life in general but you will be in control of
it with the right tools!
5. When the semester starts, write down the important due dates for assignments
and exams in a planner, calendar, on your phone or computer. This way, you
can stay on track and front load work whenever possible.
______________________________________________________________________________________________
- go for a run, to the gym, etc for a workout- it helps me forget about my worries/stress
for a moment. I also feel physical renewed/energized after, which helps me tackle my
tasks with fresh mind after keep a calendar to stay organized
talking with friends/boyfriend/family about any troubles I may be having
go to counselling
________________________________________________________________________________________________

Taking time to be with family and friends so that I don't burn out
Go to open lab often to become confident in my skills
Go to critical thinking sessions to improve my ability to do patient research and
identify priority problems
Reach out to my instructor if I am struggling, ask how can I improve
_________________________________________________________________________________________________

- Don't be a hero. Don't be a martyr. Go to counseling!
_________________________________________________________________________________________________

- Be surrounded by a supportive environment whether its family or friends because
they are able provide advice coming from 2 different perspectives. I would also front
load so that when you do have days off (not every weekend) you can enjoy them. Also
make time for yourself so that school isn't your only priority. You deserve to treat
yourself. I would also recommend talking to other students in your level as well as
other levels because you aren't the only one going through this and this may be the
hardest part but it does get better. I almost dropped out of Level 2 because I hated
where I was working because I never seemed to be good enough. Just because that not
the level or department you thrive in doesn't mean you will never thrive. Continue until
you find a department that you know you were made to work in.
_________________________________________________________________________________________________

- Do the assigned weekly readings prior to class to get the most out of class time
(especially labs) to reduce/manage stress.
- Plan out your commute and alternative routes. Nothing is worse than being stuck in
traffic on the way to clinical due to an accident and not knowing an alternative route
in order to avoid being late (or as late).
- Stay organized with handouts because things start to pile up and it's really easy to
look at the handout and not remember which week/class it was from. I had a folder to
collect all the handouts and then transferred them into binders at the end of each
week.

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- Make a calendar that is 17 weeks long (or however long the level is) to write down
every important date. This made it really easy to glance at it and plan my time
accordingly.
_________________________________________________________________________________________________

- 1. Have an agenda book for your schedules and deadlines. A 3-month wall calendar is
great to see your schedule at a glance (being organized helps ease stress).
2. Focus on the next item that is due - don't look too far ahead at everything that
needs to be done as it may overwhelm you.
_____________________________________________________________________________________________

Take calm breathing techniques can help relax your body and mind.
When you are interacting with your friends, who are stressed, there is a tendency to
feel stressed around them (just like if your friends are excited, you will get excited
also). Try to walk away from that stressful environment for a while, allow your
mind to clear; it would help you keep calm and focused.
Focus on your own timeline and only your timeline. People experience stress in
different ways and have different schedules. You may come across a conversation,
where a student, who stressing about an assignment that is not due until a month or
so. It could be because they have something else occurring around that time and are
seeking advice from you or others. It does not mean you should be stressing about it
too.
Do not worry about other peoples grades; focus on your progress, success and
accomplishments. People learn differently and will also study differently. You will
encounter other students who would ask you What did you get? or How did it go?
Realize that this is a natural occurrence and it is not a way to de-grade you, rather if
you focus on your own progression versus someone elses you will feel better about
yourself rather than feeling upset that someone else did better than you.
Create yourself a timeline or an agenda. Within the first week of school, note due
dates for all courses. This sounds overwhelming (and it will), but it will help you in the
long run. Note due dates by one course at a time, this helps you keep on tract of a
course and feel less overwhelmed versus looking at all the courses and seeing what is
due each week. Furthermore, having all your due dates planned out, you can foresee
any upcoming events and/or work load for the future. Who knows, maybe you might
be able to plan a weekend trip if you work ahead of time!
Depending on how you manage, take things on a weekly or daily basis. A weekly
basis would help give you a snapshot of upcoming due dates, what courses you need to
focus on prior to the due or exam date. A daily basis helps you focus on what you need
to get done or achieve by the end of the day (in preparation for the next day). If you
need to create a checklist, do so.
Allow yourself sometime to de-stress. We all need this; as much as time
management is important, schedule yourself at least two (or more) de-stress days (i.e.
going to the gym, having coffee with a friend, watching TV at the end of the night,
eating one bowl of ice cream, etc.) within the week. De-stressing allows you to release
negative energy and allow positive energy within you; it keeps you focused and
efficient on your task, and makes you feel less stressed you feel like you can

17

accomplish anything!
Seek clarification from instructors. A lot of stress arises from confusion regarding
assignments or exams. It is best to ask the instructor (who is directly in charge of
marking your assignment) what he or she expects. This provides you guidance what to
do versus listening to various information from other instructors and/or students.
Depending on your study habits if its reviewing every week or you feel like you need
the pressure to study for an upcoming exam study the material that you do not
know first. Your energy will be well used initially. When you become tired from
studying material that you do not know, look at material that you know more of. Itll
keep your mind less overwhelmed and know more efficiently.
Get adequate sleep and a well-balance diet. This is such a traditional statement;
however, its true. Your body (especially your brain) needs time to reenergize
themselves through sleep.
_________________________________________________________________________________________________

Find your planning management. For example, I like to see 1 month at a time, so that
assignments don't sneak up out of nowhere. While others like to work on a week to
week basis...

Talk to people, laugh together-cry together, you will feel much better knowing that
you are not the only one struggling in something.

First and foremost - don't take in other classmates stress. By all means be supportive,
but focus on what you need to do, and do it. Don't dwell on comments about how
stressful nursing school is; you may be inundated with stress, or you may be fine... you
won't know until you get there, so there's no point getting stressed out for no reason.
Just work hard and be positive!
_________________________________________________________________________________________________

Healthy coping strategies (for me, this was exercise - great stress reliever!)

Have a detailed schedule - this helps to feel on top of things. Use the schedule to not
only state when assignments are due, but also make note of when you will work on
particular assignments

Have a dedicated study area where you can be free of distraction

Get work done ahead of time - seems obvious, but by ridding yourself of this stress, you
can focus on other concerns (i.e. how can I improve my performance in clinical)

For clinical: we all have areas we need to work on. It is important to determine what
those are, develop strategies to improve and demonstrate that you are trying to make
these improvements. This is what matters to clinical instructors. Don't forget to
highlight what you're good at - not only to show your instructor but also to build your
own self-confidence

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Social life: how much time you will have for fun depends on how efficient you are at
completing assignments; some people will maintain their social life at the expense of
school - again, this may be obvious, but avoid this - it will only increase stress. I find
that the opportunity to do something fun actually serves as a good motivator. Tell
yourself "I can go out if I get X done by 7".
_____________________________________________________________________________________________

Go to the gym. It's free at BCIT and endorphins are a fantastic way to break up the
studying
_______________________________________________________________________________________________

To stay sane and manage stress during school, I find that exercising regularly makes a
huge impact on my physical wellbeing by helping me sleep better and helping me relax
after a hard day. It can be tough to go if I'm sleepy but it actually helps wake me up
and I always feel better after working out.

I also find that making meals in advance if possible cuts down on stress during the
week because you spend less time making meals.
One last thing is that even if the workload is high and it feels like taking a break is out
of the question, seeing friends or doing something fun can really help manage stress.

Ideally, doing something with someone you care about is the best because it's
important to use support systems whenever possible to keep you up.
_______________________________________________________________________________________________

Take time for yourself to do whatever you love (gym, movies, sports, music, video
games) - "you time" is an essential part of self-care.

Take time outs to do absolutely nothing, no TV, no phone, no reading; just sit down or
lay down and just focus on your breathing. 10 minutes of this a day can help decease
stress and anxiety and help refocus you for the long nights of studying.

Get a giant wall calendar to map out your month and help you have an overall picture
of what's to come. This will give you an idea of how to schedule your well-deserved free
time.


Stay organized Get a large calendar and write down all due dates
Prioritize Make a list and order assignments based on level of importance dedicate
more time to the more important assignments

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School is very importantbut make time to socialize with family and close friends on a
weekly basis
Take lots of short study breaks! Walks/runs, tea-making sessions, short Netflix show,
reading an enjoyable book for 20 minutes, etc.
Dont compare yourself to others if you tried your best on an assignment thats what
matters learn from your mistakes and move on
Take a deep breath when feeling overwhelmed
Get enough sleep

20

Campus Resources

Campus Resources

Service
Aboriginal
Services

BCIT
Bookstore

BCIT Student
Association

Description Location
Aboriginal
SW1- 1521
Services has an
open door
policy, we greet
you with an
open mind and
open heart,
ready to help
each student
with the hurdles
that life may
throw your way.
We encourage
you to explore
possibilities in
advancing your
skills in the field
of your choice
or wishes.
The BCIT
SE2
bookstore
carries
textbooks,
general
reference
books, software,
and stationery.
Everything that SE2-286
we do is about
increasing the
value of the
BCIT student
experience by
offering a
variety of
services
(advocacy,
health & dental
plan etc.).

Contact
http://www.bcit.ca/aboriginal/
604-432-8474

http://www.bcit.ca/bookstore/
604-432-8379

http://www.bcitsa.ca/wordpress/
604-451-7087



Campus
Safety and
Security

The BCIT
Security
operations
office is staffed
24 hours, and is
ready to
respond to
campus
emergencies,
complaints and
security-related
assistance
requests.
Computer
Wireless and
Hook-ups at Ethernet
BCIT (IT
connectivity is
services)
available for
students,
faculty, staff,
and guests to
connect to the
BCIT network
and the internet
using their own
computers.
Counseling
All enrolled full-
and Student time and part-
Development time students at
BCIT can make
an appointment
for free,
confidential,
and professional
counseling.
Disability
Our focus at the
Resource
Disability
Centre
Resource Centre

is to empower
you to
overcome the
limits and
barriers that
you encounter
during your
studies, visible
and invisible,
permanent or

21
SW1-1000

http://www.bcit.ca/safetyandsecurity/security/
604-451-6856

SE12-205

http://www.bcit.ca/its/help/
604-412-7444 (option 1)

SE16-128

http://www.bcit.ca/counselling/
604-432-8608

SW1-2360

http://www.bcit.ca/drc/
604-451-6963

Health
Services

Learning
Commons

Library

Financial Aid
and Awards

Student
Housing

22
temporary. We
look forward to
helping you
"level the
playing field"
and succeed in
your courses
Efficient walk-in
medical Centre
available for all
BCIT students
Helping you to
succeed at BCIT
through peer
tutoring,
conversation
groups, the
writing center,
and seminars.
The Library aims
to strengthen
learning,
teaching, and
research at BCIT
through
innovative and
effective
resources,
partnerships
and services.
BCITs Student
Financial Aid
and Awards
Office is the
place to go if
you need help
creating a
student financial
plan for success.
Our on-campus
housing is
located on the
Burnaby
Campus,
adjacent to the
sports field and
campus

SE16-127

http://www.bcit.ca/healthservices/
604-432-8608

SE14 3rd
Floor

http://www.bcit.ca/learningcommons/
learning_commons@bcit.ca (to arrange for
tutoring)

SE14

http://www.bcit.ca/library/

604-432-8370

SW1-2131

http://www.bcit.ca/finaid/

604-432-8555

4200
Willington
Avenue
Burnaby

http://www.bcit.ca/housing/

604-432-8677

Student
Judicial
Affairs

Student
Support
Coordinator
(Nursing)

Recreation
Services

23
recreation
facilities. We
also offer, in
partnership with
the My Ideal
Home Network,
comprehensive
listings of off-
campus
accommodation
In support of
Institutional
commitments,
the Office of
Student Judicial
Affairs balances
the rights and
responsibilities
of students with
the standards
and
expectations
characteristic of
the educational
environment.
The Nursing
Student Support
Coordinator
provides
support to
nursing students
to help them
achieve success
in the program
using a variety
of strategies
including 1:1
discussions and
referrals.
BCIT Recreation
Services is here
to promote,
encourage and
enable the
practice of
physical well
being. We

SE2-305

http://www.bcit.ca/judicial/

604-431-4972

SE12-423

Adrianna DIlio: adilio@bcit.ca

604-432-8964

SE16

http://www.bcit.ca/recreation/

604-432-8612

24
consider
recreation an
integral part of
campus life and
we welcome all
students.

25

References

American Institute of Stress (nod). Common Signs and Symptoms of Stress. Retrieved
from http://www.stress.org/stress-effects/
Austria, J., Baraki, K. & Doig, A. (2012). Collaborative Learning Using Nursing Student

Dyads in the Clinical Setting. International Journal of Nursing Education

Scholarship 10(1), 1-8.

Chesser-Smyth, P. (2005). The lived experiences of general student nurses on their first

clinical placement: A phenomenological study. Nurse Education in Practice 5,

320-327.

Chernomas VM & Shapiro C (2013). Stress, depression and anxiety among

undergraduate nursing students. International Journal of Nursing Education and
Scholarship 7(10)
Groberman, A (2012, May 21). Difference between stress and anxiety. Retrieved from

http://www.psyweb.com/articles/anxiety/difference-between-stress-and-

anxiety

Interior Health CCHSA. 2012. "Handover communication to improve care"

[announcement]. Canadian Council on Health Services Accreditation site. Retrieved
February 11, 2016. https://bcpsqc.ca//documents/2012/12/KGH-ED-Leaders-Team-
Work-Communication-background-reading-W-Hill-Feb-1-2013.pdf

26

Lachlan, M. (2013). How Do We Combat Student Nurse Stress in Clinical Learning? An

Integrative Review of Interventions for Addressing Student Nurse Stress

(Unpublished Masters Dissertation). University of British Columbia, Vancouver,

Canada.

Locken, T. & Norberg, H. (2005). Reduced Anxiety Improves Learning Abilities of Nursing

Students Through Utilization of Mentoring Triads (Unpublished Abstract).

Brigham Young University, Provo, Utah, United States.

Mayo Clinic. (June 2014). Sleep Tips: 7 Steps to Better Sleep. Retrieved from
http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
Melincavage S. (2008). Anxiety in Student Nurses in the Clinical Setting: A

Phenomenological Study (Unpublished doctoral thesis). Pennsylvania State

University, University Park, Pennsylvania, United States.

Excerpt from Ian McDowell, I (2006) Measuring Health: a Guide to Rating Scales and
Questionnaires. New York Oxford University Press.
Melincavage, S (2011). Student Nurses experiences of anxiety in the clinical setting.

Nurse Education Today 31, 785-789.

Moscaritolo, L (2009). Interventional strategies to decrease nursing student anxiety in

the clinical learning environment. Journal of Nursing Education 48(1), 17-23.

Presta, Rich (2013). Why Anxiety and Stress are Highly Contagious. Taken from
http://emetophobiarecovery.com/anxiety-stress-contagious/
Purfeerst, C. (2011). Decreasing Anxiety in Nursing Students (Master of Arts in Nursing

Theses. Paper 36.

27

Shalaby, M. & Sabra, A. (2014). Baccalaureate Undergraduate Nursing Students Clinical

Anxiety: Does it Change after first psychiatric clinical Exposure? International

Journal of Current Research 6(7), 7537-7544.