There are two main ways to cope with stress: change the situation that is causing stress, or to change your response to the situation.
1. Identify what you can change about the stressful situation. Problem solving can be a helpful approach to work out your options, or to learn ways of communicating more effectively with others in a conflict. If exams or assignments are causing stress, draw on skills such as time management, exam preparation, or essay-planning.
2. Reframe your perceptions of stress. After you’ve done all you can to change the stressful situation, you can also change the way you think about that situation. How we think about stress can significantly determine how we experience stress, and its effect on us. We can choose to view stress as something that is harmful to our body (which it can be over time), or as something that is giving us the strength and energy to overcome challenges.
3. Be mindful. When we’re stressed, our thinking often ‘automatically’ goes down a track of self-criticism or excessive worries about the future. Being mindful can help us to pay attention to the present moment – noticing our thoughts and emotions, without getting carried away by it. Adopting an attitude of openness and curiosity, rather than judgment or criticism, can foster self-compassion, which is a healthier and more effective approach in the long run.
4. Exercise. Research shows exercise to be a beneficial and constructive way of channelling your stress response. Consistent exercise – even a small amount of activity each day (e.g., walking, swimming, jogging, weight training) – can help.
5. Take care of yourself. The importance of eating healthily, exercising regularly, and getting enough sleep cannot be underestimated for maintaining good physical, mental, and emotional functioning.
6. Make time for rest and recovery. We need to give our brain time to recover – take planned and timed breaks interspersed with study or writing time.
7. Balance your life. Focusing on one aspect of life (like study) to the exclusion of all else can lead to burnout. Commit to doing at least one activity each day that you find enjoyable or relaxing – for example, going for a walk, listening to music, spending time in nature, writing in a journal, playing with your pets, etc.
8. Reframe negative self-talk. Getting caught up in a cycle of negative thinking can contribute to us feeling more stressed. Question unhelpful thoughts by considering the realities of the situation and pursuing goals that are realistic and meaningful to you. Expect some frustrations and disappointments and remember how you’ve used your strengths to resolve challenging situations in the past.
9. Connect with your community. Talking things through with a friend or family member who understands and supports you can help to put problems into perspective.
How different would your life be if you were not as stressed?
