Stress Management Tips

Stress Management Tips

• Eat well
  • An unhealthy diet can increase your stress levels (McDonald's or pizza before bed is probably not the best idea.)
  • Avoid caffeine (Yes, this includes that Red Bull or Starbucks coffee you have once a day.)
• Exercise
  • Exercise helps reduce stress and improve your sleep
• Follow a routine and stay organized
  • Keep everything on a calendar (assignment deadlines, class schedule, social events, work, etc.)
  • Try to aim for eight (8) hours of sleep a night
• Find a stress outlet
  • Examples: intramural sports, hobbies, listening to music, etc.
• Talk to someone
  • Venting to someone who is just willing to listen can help you relieve stress - whether it be a friend, family member, etc.
• PE 100 classes
  • Check out these 1-credit courses offered every semester
    • Ex. Yoga, Kickboxing, Basketball, Weight Training, etc.
• Learn your limits
  • All of us are different and we each work at our own pace. Set realistic expectations and boundaries for yourself.
    • Ex. If you can’t study for more than an hour at a time, don’t force it upon yourself.
• Try out a Mental Health app (Free)
  • Here's a list of apps that are free and approved by the ADAA (Anxiety & Depression Association of America)

Meditation for Stress Management

Benefits of Meditation

• Less anxiety
• Lower blood pressure
• Less stress
• Lower heart rate
• Improved concentration
• Increase in overall emotional well-being

Beginner Techniques

• Focus on breathing: Focus on your inhale and exhale to avoid distracting thoughts.
• Focus on a specific thought: Try focusing on a specific thought or concept. Use phrases such as “I am whole.” or “I am grateful for my friend.”

Meditation in 6 Easy Steps

1. Take a seat
   1. Find a place to sit that feels calm and quiet to you
2. Set a time limit
   1. Five-10 mins for beginners
3. Notice your body
   1. Ex. Sit, kneel, cross-legged
4. Feel your breath
   1. Follow your breath as you breath in and out
5. Notice when your mind has wandered
   1. When you noticed your thoughts are somewhere else, bring them back to just focusing on your breath
6. Notice the environment
   1. Open your eyes and notice the environment around you and how your body feels

References

Student Guide to Surviving Stress and Anxiety in College & Beyond - LearnPsychology

The College Student’s Guide to Stress Management – Purdue University Global 

How to Reduce Stress in College – Verywell Mind

Mental Health Apps - Anxiety & Depression Association of America

Meditation for college students: a beginners' guide - The Signal 

Meditation for college students: Why you should do it and 3 tips on how to start - College Fashion