stress management tips
get physical
1. Relax your neck and shoulders – Slowly roll your head in half circles from side to side, then reverse. The goal is to slowly stretch your muscles into relaxation.
2. Stretch - If you take time to stretch, your body will loosen up and become more relaxed.
3. Massage - Physical touch, whether amateur or professional relieves tension in the body.
4. Exercise - Strengthens both the body and mind. Aerobic exercise is the most effective type for stress relief.
get mental
1. Count to ten - Gives you time to refocus and gain a more realistic perspective.
2. Control your thoughts - Sometimes imagination can be worse than reality. To gain control of negative thoughts/worries, imagine yelling “STOP!” as loudly as you can in your mind. If you repeat regularly, over time you will be able to reduce angry and overwhelming thoughts.
3. Use Imagery - Take a mental vacation to some place or activity you enjoy. You can make a list of places or activities that help you feel relaxed and refer to when you need a mental getaway.
4. Congratulate yourself - When you have accomplished something, give yourself a pat on the back.
5. Ignore the problem - This may sound funny, but many problems don’t need to be dealt with or can’t be solved right away so don’t consume yourself with things that are not pressing.
6. Perform self-maintenance - Stress is a daily issue, so the more you plan for it’s reduction, the more likely it will be reduced.
get spiritual
1. Meditate - All that meditation requires is slow breathing and concentration! Look at something in front of you or make a mental picture while you gradually breathe slower and feel yourself relax mentally and physically.
2. Pray - Prayer can be a source of comfort and strength.
3. Remember your purpose - Remember why you are in a situation and realize that a situation’s importance outweighs its difficulty.
use body and mind together
1. Take a break - If possible, get up from what you are doing and walk around. A short walk can help you gain perspective.
2. Get hug therapy - Hugs have been proven to relieve stress.
3. Try progressive relaxation - Perform a mental massage of each muscle in your body from feet to head. Take time to allow each muscle to relax and unwind. Tense and release each muscle group.
4. Laugh - The ability to laugh lightens your load and gives you the energy to go back to a difficult task.
Adapted from Gardner & Jewler, Your College Experience
