Managing Stress and Anxiety

Stress is a fact of life. It can cause individuals to be forgetful; to have difficulty making decisions; to develop headaches and other illnesses, such as frequent colds; and to experience Depression. There are many ways to reduce stress and anxiety, however. Simple actions that can help you manage and change the way you react to both include:

Writing your worries on a piece of paper or typing them on your phone or laptop will enable you to momentarily forget them.

Allow yourself to actually feel and contemplate your anxiety for a few minutes rather than continuing to fight it. You may discover the true basis of your distress. What are you really afraid of? Does the situation remind you of anything from your past? If you can identify the trigger, it will reduce the likelihood of your stress returning.

Be aware of your support system, including family members, trusted friends, teachers/professors, school counselors and mentors. Consider asking any of them for help.

Practice the “Stop-Breathe-Reflect-Choose” method created by Dr. Herbert Benson, a professor at Harvard Medical School. STOP your negative thoughts and what you are doing for a few seconds. BREATHE deeply and exhale through your nose and mouth 3 to 5 times. REFLECT by considering all aspects of the situation and asking yourself rational questions like “Is this a crisis?”, “Will worrying help to solve it?” or “Will this matter to me in two or six weeks?” CHOOSE how you will react in a positive manner.

Remember self-care, including eating well, sleeping enough, engaging in creative and/or relaxing activities that you enjoy, getting outside to experience the natural world and playing with your dog, cat or any other pets that you own.

Live in the present moment. Anxiety and stress usually arise when individuals are thinking about the past or contemplating the future. Feel the ground beneath your feet and notice the smells and sounds around you like brewing coffee or birds singing.

Realize that your problems are really just situations with which you have coping skills to deal and from which you can gain life experience and/or learn lessons.

Eliminate the “shoulds” from your life. Accept the realities of your existence and the people around you rather than focusing on the way you think things should be.

Try meditating for just 5 minutes each day. The more you practice, the easier it will be to manage your stressful emotions. You also can reduce anxiety by using visualization, creating a detailed mental image of a beautiful place that makes you feel peaceful and happy. Alternatively, think of a scent that reminds you of a favorite vacation, like sunscreen or pine trees, or one of your most cherished memories.

Remain unemotional in situations that provoke anxiety. Focusing on others, by listening or volunteering to help, can also provide a clearer perspective.

Finally, create a more structured schedule and your own positive mantra, such as “I can do this.”, “I am capable, resilient and enough just the way I am.”, “This is not a tragedy.” or “I am doing the best that I can.” #HighFiveForAnxiety