Stress comes with the territory for busy students adjusting to the demands of higher education. According to the World Health Organization:
“Stress affects both the mind and the body. A little bit of stress is good and can help us perform daily activities. Too much stress can cause physical and mental health problems. Learning how to cope with stress can help us feel less overwhelmed and support our mental and physical well-being.”
Take a break for self-care; with good stress management skills, you can cope in a healthy way for a healthier you (and your future patients!). One of the first steps toward good stress management is acknowledging your stress reactions- and working towards making necessary adjustments. Below are a few tips on how to manage your stress:
- Maintain a Routine. Stick to a daily schedule as much as possible, including periodic breaks, to maximize productivity and avoid feeling overwhelmed. For additional information on time management and developing a routine, please read the time management tips also located on CAP’s student success page.
- Stay Connected. Stay in contact with family, friends, coworkers, classmates, or other important members of your support system. While social media can be a tool used to keep up with major life events, it is important to be able to have a one-on-one conversation with others, either in-person or via phone.
- Manage Media Exposure. Over-exposure to news programming and social media can exacerbate feelings of anxiety or panic. It is important to stay informed on world events but keep track of your use of TV or social media and feel free to log off if you begin to feel overwhelmed.
- Stay Active. Exercise is important to physical and mental health. Incorporate physical activity into your breaks and set aside dedicated time for exercise and outdoor time. Practice simple stretching or yoga exercises, walk around your home or neighborhood, or access free exercise routine videos online.
- Adjust Your Expectations. Change can be challenging and unsettling. It’s perfectly normal to feel sad, angry, anxious, fearful, confused, or out of control. Allow yourself to experience these emotions, so you can work towards adapting and thriving in a new environment.
- Maintain Your Energy. The National Sleep Foundation recommends that most adults obtain 7-9 hours of sleep a night. To practice good sleep habits, begin by staying to the same sleep and wake times, making your sleep area quiet/dark, and limiting your use of electronic devices before bed. Additionally, the American Heart Association recommends eating 4 servings of fruit and 5 servings of fruit and vegetables daily. Proper sleep hygiene and eating habits provide the foundation for maximum daily functioning.
- Manage Worrisome Thoughts. Recognize the difference between worrying and planning. Worrisome thoughts may cause you to feel like you are spiraling or unable to take control of your situation, combat worrisome thoughts by planning what your next step will be. Writing down your thoughts or organizing your thinking is another way to combat worrisome thoughts.
- Continue Your Hobbies. Enjoyable activities can soothe and calm your restless mind. Try reading, gardening, crafts, listening to music, or playing with pets.
- Relax. Meditation, mindfulness, yoga, and other relaxation techniques can help you manage stress. Refocusing your attention on something calming helps engage your relaxation response and increases awareness of the psychological effects of stress.
- Breathe. Use deep breathing exercises to engage your relaxation response. Breathe in deeply through your nose, then slowly and deliberately exhale through your mouth, ensuring your exhale is longer than your inhale. You can try a 4-4-6-4 breathing method, breathe in for four seconds, hold for four seconds, breathe out for six seconds, and then hold for four seconds. During busy times, practice a breathing exercise for one minute.
- Get Professional Help. It is important to ask for help during especially challenging times if your own efforts do not feel adequate. Remember, seeking professional help for your mental health when self-help efforts aren’t working is a sign of strength, not weakness.