Answered By: Bethany Marston, Learning Services Coordinator Last Updated: Apr 13, 2019 Views: 101
Stress is a reality. It can have a negative impact and it can also have a positive impact.
10 Coping Techniques for Stress Reduction:
1. Figure out what’s stressing you & then problem solve
- Write through it. Many times it’s not as bad as we think it is. E.g. Not meeting deadlines > Meet with Peer Mentor & get organized
2. Positive thinking & Perspective
- Stress can start to overwhelm you so that you feel like you are drowning. View the events causing the stress as challenges to be overcome. Positive thinking will definitely take you further than negative thinking.
3. Eat right
- Cut out fast food. A healthy diet can help fight off illnesses, maintain a healthy weight, and focus better.
4. Stay hydrated
- Your body needs proper hydration to operate at peak levels. Water is the best option.
- Avoid overloading on coffee, energy drinks, or soda pop as they can actually rob your body of hydration.
5. Get plenty of rest
- Get as much sleep as your schedule allows. You can deal with stress more effectively if you’ve had enough sleep.
6. Take breaks
- Breaks and other short rest periods will help with concentration and retention of information.
- Breathing techniques (breathe in 4, hold 4, exhale 4).
- Fit exercise into your schedule (yoga, walking, etc.)
- A 30 minute walk can do wonders for you mentally and physically.
- If you have kids, engage in activities where movement is front-and-center.
8. Say "no"
- You should not feel guilty saying "no" to others so that you can concentrate on your studies.
- You can’t please everyone. You do need to take care of yourself.
- Surround yourself with people who support you rather than take away from you.
9. Alone Time
- Time away from all of the chaos and excitement of the day is essential. Listen to music while commuting or enjoy a few moments of peace when you get home at the end of the day
10. Remember that feeling stressed is normal and that it can actually benefit you.
- Connect with other students—they understand.
Benefits of stress:
- Give you a heads up to make an adjustment now to avoid worse things later on
- Sharpen memory & boost the immune system
- Keep one accountable for his/her actions
- Motivate and inspire to better performance
- Build confidence & resilience (I can handle that, look what I’ve already conquered!)
Ellis, D. (2011). Becoming a master student. Boston, MA: Wadsworth, Cengage Learning.
Grippo, A. (2016). Why stress is both good and bad. Psychology Today, January 20, 2016. https://www.psychologytoday.com/blog/the-wide-wide-world- psychology/201601/why-stress-is-both-good-and-bad
Isaacson, K. (2003). stress doesn't have to be distressing. Women In Business, 55(4), 26.
University of Florida/Counseling & Wellness Center. (n.d.). Maintaining the balance: A self-help guide for students. Retrieved from http://www.counseling.ufl.edu/cwc/maintaining-the-balance-a-self-help- guide-for-students.aspx