Managing Stress

Too much stress can have a harmful impact on your brain and body. Here are a few common warning signs that you may be experiencing too much stress:

• Changes in eating habits, stress eating or loss of appetite
• Changes in sleep schedule
• Difficulty concentrating or focusing
• Frequent headaches
• Increased moodiness, irritability or feelings of anger
• Increased nervousness or worrying
• Problems meeting deadlines or completing assignments on time
• Skipping classes or withdrawing from others
• Stomach or digestive problems

Long-term stress can also lead to more serious health problems, like anxiety, depression or high blood pressure. If your symptoms don’t go away or begin to affect your daily life, it’s a good idea to talk to your doctor, therapist or health care provider.

Too much stress can harm both our emotional and physical health and limit our ability to function effectively at home, in school, and within our relationships. The good news is that there are effective strategies for managing stress, and the more you practice them, the better you will feel. Here are a few tips to help:

• Practice time management skills to help you manage your academic schedule, social activities and make time for yourself.
• Set and implement specific goals for yourself that will improve your mood and help you reduce stress. Start by filling out a goal-setting worksheet.
• Avoid procrastination. Putting off tasks can lead to increased mental and physical stress. If you have trouble staying on task, consider using calendars or apps to help you stay on track.
• Exercise regularly. Daily physical activity can help you burn off the energy generated by stress. Having trouble getting started? View these common barriers to starting an exercise program and how to overcome them.
• Practice good sleep habits to ensure that you are well-rested. Sleep deprivation can cause many physical and mental problems and can increase stress.
• Try mindfulness meditation or use a reflection room on campus
• Avoid or limit caffeine, which can elevate the stress response in your body.
• Start a journal. Many people find journaling to be a helpful tool for managing stress and understanding their emotions.
• Accept your limits. Learn to work within your limits and set realistic expectations for yourself and others.
• Plan fun activities to break up your schedule. The University of Michigan Campus Info has a list of things to do on campus.
• Avoid unhealthy or negative thinking. Learn techniques for replacing unrealistic thoughts with realistic ones.
• Talk to friends or family when you need to vent about stressful situations. Sharing your feelings with a trusted person can help you feel less alone.

Research shows that relaxation techniques can help reduce stress and ease symptoms linked to mental health conditions. Try one or more of the methods below to relax your body and mind, and to lower the tension that comes with stress. It may take some trial and error, so give yourself time to explore which techniques work best for you.

• Simple breathing exercise: Place one hand on your abdomen right beneath your rib cage. Inhale slowly through your nose, drawing a deep breath into your lungs. Your chest should move only slightly, while your stomach rises, pushing your hand up. As you exhale, just let yourself go and imagine your entire body becoming loose and limp. It should take you twice as long to exhale as it does to inhale. Practice three times per day for two to three minutes.
• Progressive muscle relaxation: Pay a “mental visit” to your muscles, starting at the head and working down to the toes (or vice versa), focusing on the areas where tension is present. As you pause at each area, tense and relax each muscle, trying to release unnecessary tension. Spend a few more minutes on those areas that seem to be holding the most tension.
• Visual (guided) imagery: Imagine tension flowing out of your body from top to bottom. Visualize tension draining down your shoulders and arms and out through your fingertips into the air, down your thighs and legs, and out through the soles of your feet into the ground. It’s also helpful to imagine yourself in a pleasant, relaxing place, such as on the beach or in the woods. This can be a place where you’ve been or a place you’d like to be. Take time to imagine the specific details of what you see, hear and feel in this place.

Mindfulness is about noticing our thoughts, feelings or bodily sensations without judgment. It involves paying attention to your thoughts, feelings and physical sensations as they happen, rather than dwelling on the past or worrying about the future. You can practice mindfulness through formal meditation or by simply bringing your full focus to everyday activities, such as eating or walking.

Being mindful of everyday activities

As a student, your life and mind are often so busy that you forget to notice the everyday things that keep your senses awake. For example, as you walk across the Diag, you may be lost in thought while drinking a latte. You may not be aware of how you arrived at your destination or of the steam of the latte as you take a sip. Rather than missing the moment, pause, take a breath, and notice what you are experiencing. Your experiences may be pleasant and worth savoring. But even if they are unpleasant, you will be better able to cope if you face your experiences directly and strive to live in the moment.

How to practice mindfulness through meditation

Meditation is a practice that involves training your mind to focus and become aware of your thoughts, feelings, and sensations in the present moment without judgment. There are two common types of meditation—traditional and guided.

• Traditional meditation is the general practice of training your attention and awareness to calm your mind and emotions by sitting quietly and focusing your mind. You are in charge of your own session, deciding what to focus on and how to react to thoughts and feelings that arise. This can be more difficult for beginners, as it's easy for the mind to wander.
• Guided meditation is led by a teacher, either in person or through an audio or video recording or app. The guide provides instructions that help you stay focused and can make the practice more accessible. It can be beneficial for beginners or for people who have trouble quieting their minds on their own. Many websites and apps offer free guided meditations.

Begin by practicing meditation for just 10 minutes each day. Here are some tips to get you started:

1. Find a comfortable position in a quiet place.
2. While focusing on your breathing, allow your thoughts, feelings, and physical sensations to flow over you, entering and leaving your awareness at their own pace. Recognize each sensation, but then let it fade away, allowing the next thought or feeling to enter your mind. Continue to acknowledge each sensation, then let it go.
3. You will likely find that your mind is very busy with thoughts about all kinds of things – some pleasant, some unpleasant. Each time you notice that your mind has wandered, gently and without judgment, shift your awareness back to your breath.
4. It can be most helpful to practice mindfulness for 30 minutes a day until you become comfortable with the technique.

Like any other skill, mindfulness and meditation are talents you get better at with practice. The goal isn't to get rid of all your thoughts. Instead, notice your thoughts, then gently bring your focus back to your breathing. Remember to be patient and kind to yourself. Over time, practicing mindfulness can help you think more clearly, reduce negative thoughts, and cultivate a sense of calm and peace.