TIPS TO REDUCE STRESS

1) CREATE MIND/BODY BALANCE
• Practice deep breathing – This is both a short and long-term relaxation option. For a quick
way to de-stress, take 10 deep breaths. Focus on breathing in through your nose and out
through your mouth. As you exhale, imagine all of your stress and worries flowing out of
your body. Using breathing exercises daily will leave you feeling calmer.
• Exercise – Many studies have demonstrated that exercise is one of the most effective forms
of stress relief. Exercise can also counteract depression. Try to pick an activity you enjoy.
From a low-intensity activity like walking to a high-intensity activity like kick-boxing, all
forms of physical exercise can be a big help.
• Sleep – This is one of the hardest areas to adjust for most people. Sleep is essential but
sometimes the pressures of assignments and other commitments mean that we fall well
below the 7-9 hours recommended. If you know you have a late night ahead, consider
resting for 30 minutes to an hour in the afternoon.
• Eat well – Taking care of your body by giving it proper nutrients is extremely important.
Try to eat fruits, vegetables, whole grains, and lean proteins. Drink plenty of water and take
a multivitamin. Avoid excess sugar, caffeine, and other substances that will cause your
energy levels to fluctuate dramatically.
2) POSITIVELY ADJUST YOUR ATTITUDE
• Know and respect your limits – Many of us try to impose order or control on areas over
which we have little power. When facing a difficult situation, take a step back and evaluate
which parts of the situation you have control over (your actions, etc.) and which parts you
do not (others’ behavior). If you realize a situation is largely out of your hands, let it go
rather than fighting it.
• Be an advocate for yourself instead of a critic. – Celebrate your successes rather than
dwelling on what you perceive as your weaknesses.
• Visualize success – Before any big event, visualize the scenario. Try to picture all aspects of
the situation and how you might feel during the event. This kind of mental practice can
make the actual event seem far less intimidating.
3) REACH OUT
• Shift your focus – When stressed, many people focus their thoughts inward. This internal
focus can heighten stress and anxiety. Rather than constantly thinking about the issues that
are causing you stress, try to focus more on the external environment.
• Talk to others – Sharing your feelings of frustration, worry, and more with others you are
close to can help alleviate stress. Others’ perspectives can also help you see that while
things may appear bleak, they are actually not as bad.