Virtual Help
- Chat with library staff now
- Contact your library
Study Skills : Stress Management
Stress Management: sub-module 2 of 3 of Health & Wellness
College students can experience stress and anxiety as they manage the demands of their education, employment, and personal lives. Effective stress management can make college a more pleasant experience, and is a useful to have for your life. This unit can help you learn to manage your stress.
Managing Stress
What is Stress?
Stress is your body’s natural response to a challenge or demand. It’s the way your brain and body react when you face pressure, uncertainty, or change. Whether the situation is big or small, positive or negative. While short-term stress can sometimes help you stay alert and motivated, too much or long-lasting stress can take a toll on your health, mood, and ability to focus.
Why is managing stress is important?
- Protects Your HealthChronic stress can weaken your immune system, increase your risk of illness, and contribute to problems like headaches, digestive issues, and heart disease.
- Improves Focus and ProductivityWhen stress is under control, it’s easier to concentrate, think clearly, and complete tasks efficiently.
- Supports Mental Well-BeingManaging stress helps reduce feelings of anxiety, irritability, and overwhelm, leading to a more positive mindset.
- Promotes Better SleepLower stress levels help you relax, making it easier to fall asleep and stay asleep.
Coping with Stress
Stress is a natural part of life, but managing it well can make a big difference in how you feel and perform. Using effective coping strategies helps you stay calm, focused, and balanced—even when things get hectic. This section will focus especially on the belly breathing technique, a simple yet powerful method to calm your nervous system and reduce stress quickly.
Guided Belly Breathing
Guided Belly Breathing Video Transcript - RTFWhen we are anxious or threatened, our breathing speeds up in order to get our body ready for danger. Relaxed breathing signals that it is time to relax. This type of breathing is slower and deeper than normal and it comes from your belly.
- Start by sitting comfortably in a chair or lying down on your back.
- Close your eyes if you are comfortable doing so.
- Breathe normally in through your nose and out through your mouth.
- Slow down your breathing. Inhale, slow and steady, to a count of 4, hold for a count of 4, exhale for a count of 4 and pause for the count of 4. This is also called square breathing. If a four second count doesn’t work for you, try a three second count or a five second count.
- Are you belly breathing? Place one hand on your belly just below your ribs and one hand on your chest. Try to keep the top hand still as your breath should only move your bottom hand.
5 Additional Methods to Cope with Stress
Aside from belly breathing, there are many other effective ways to cope with stress that can help you stay calm and focused. Using a variety of strategies allows you to find what works best for you and build resilience over time. Many of these methods are explored in more detail elsewhere in this hub, but here’s a quick overview of five practical methods to help manage stress and support your overall well-being.
- Use Positive Self-Talk Replace negative or stressful thoughts with positive, encouraging messages to yourself. This can help shift your mindset and reduce feelings of overwhelm.
- Take Short Breaks and Move Step away from stressful tasks to stretch, walk, or do light exercise. Physical activity releases tension and increases mood-boosting chemicals in your brain.
- Connect with Others Reach out to friends, family, or support groups to share how you’re feeling. Social support can provide comfort, reduce feelings of isolation, and offer helpful advice.
- Prioritize Restful Sleep Ensure you get enough quality sleep, as it’s essential for emotional resilience and effective stress management. Create a relaxing bedtime routine to improve sleep habits.
- Practice Mindfulness or Meditation Engage in mindfulness exercises or meditation to bring your focus to the present moment. These techniques reduce anxiety and promote a calm, centered mind.
What is Mindfulness?
“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally” —Jon Kabat-Zinn
It is the practice of focusing your attention on the present moment, without judgment. It involves noticing your thoughts, feelings, and surroundings as they are, rather than dwelling on the past or worrying about the future. This awareness can help you feel calmer, think more clearly, and respond to situations with intention rather than reacting automatically.
How Can it Help with Stress?
When it comes to stress management, mindfulness helps by slowing down your mental chatter, reducing overthinking, and improving emotional regulation.
By pausing to observe what’s happening in the moment—such as your breathing, body sensations, or environment—you can create a sense of calm, make clearer decisions, and respond to challenges more effectively. Over time, mindfulness can lower overall stress levels and improve your ability to handle pressure.
Benefits of Practicing Mindfulness for Students
College life can be exciting, but it can also bring plenty of stress, deadlines, and distractions. Practicing mindfulness is a simple yet powerful way to stay grounded, manage pressure, and make the most of your time as a student. By training your mind to focus on the present moment, you can boost your mental well-being, improve focus, and handle challenges with greater ease.
- Reduces Stress and Anxiety Mindfulness can help you stay calm during busy or high-pressure times, such as exams and deadlines.
- Improves Focus and Concentration By training your attention, mindfulness makes it easier to stay engaged in lectures, assignments, and studying.
- Supports Emotional Well-Being Regular mindfulness practice can help you manage emotions more effectively, leading to greater resilience and a more positive outlook.
Mindfulness Moment
Take a moment to pause and be present with this guided mindfulness video. Read the steps below and follow along as the video leads you through simple breathing and awareness exercises to help you relax and refocus.
- Prepare Find a comfortable place to sit down. Choose somewhere that is free from many noisy things that can be distractions. Make sure you are sitting upright with a tall spine, either on the floor or in a chair. Situate yourself in this moment and begin bringing your attention to your breath.
- Notice Your Experience Close your eyes if you feel comfortable doing so. Deliberately become aware of your thoughts and feelings in this moment. What sensations do you feel in your body? What thoughts are you thinking? What are you feeling? Recognize these as your experience even if they are uninvited.
- Focus Attention on the Present Begin to focus on your breath. Feel the air as it enters your body on the inhale and the air as you exhale. Simply become aware of your breathing without trying to modify your rhythm. Notice if your breath is long or short, rough or smooth. Is it cool on the inhale and warm on the exhale? Bring attention to the slight pause you may feel after each inhale and exhale.
- Return to the Present You may notice your mind begins to wander to thoughts of the day, worries or fears. This is perfectly natural. Recognize these as thoughts and choose a word or phrase that summarizes and validates them. Gently bring your attention back to your breath as you inhale and exhale. Notice how your breath affects your whole body in a sensory way. Continue bringing your attention to your breath and body labeling thoughts and emotions as they arise.
Managing Stress Through Social Wellness
Maintaining strong social connections is a powerful way to manage stress and boost your well-being. Spending time with friends, family, or support groups provides emotional comfort, reduces feelings of isolation, and helps you gain new perspectives on challenges. Building and nurturing these relationships creates a support system that can make stressful times easier to navigate.
Social Wellness Tips
Here are some suggestions for ways to improve your social wellness:
- Stay connected.Make time to regularly reach out to friends, family, or classmates—whether it’s through a quick chat or text to boost your mood and remind you you’re not alone, or by reconnecting with an old friend over coffee or a movie.
- Offer help and support.Helping others by volunteering, tutoring, or simply being there for a friend, can give you a sense of purpose and improve your own well-being.
- Join a group or club.Check out the clubs on campus at your college. Participating in campus clubs, study groups, or hobby-based organizations can help you meet like-minded people and provide a positive outlet for stress. If you can’t find one that interests you, you can start your own!
- Build a support network.Surround yourself with people who uplift you and can offer encouragement when you’re facing challenges. This network can be a source of advice, empathy, and motivation.
- Attend a campus event. You can usually find information about upcoming events on your college website.
- Host a game/movie night. You can have people over to play games or watch a movie, or host a virtual movie night where everyone watches the same movie in their respective homes while chatting online.
- Give someone a compliment.Offering a genuine compliment can instantly brighten someone’s day—and yours. Acts of kindness trigger positive emotions, and foster a sense of connection to help reduce stress.
- Have a good laugh.Laughter is a natural stress reliever, releasing feel-good endorphins that improve your mood and lower tension. Watch a funny show or book, or spend time with someone who always makes you laugh to help ease stress.
- Become a peer mentor or mentee. Whether you’re passing along your experience, or benefitting from the experience of someone else, this is a great connection to foster.
Other Resources to Improve Social Wellness
5 ways to create stronger connections Video Transcript - RTFManaging Stress Through Physical Wellness
Physical wellness plays a powerful role in reducing stress and improving overall well-being. Regular movement, balanced nutrition, and quality sleep help your body manage the physical effects of stress while boosting your energy and mood. By caring for your body, you create a stronger foundation for mental and emotional resilience.
Physical Wellness Tips
Here are some suggestions for ways to improve your physical wellness:
- Get moving every day.Regular physical activity—whether it’s walking, stretching, dancing, or playing a sport—helps release endorphins, your body’s natural mood boosters.
- Support your immune health.Practice good hygiene, wear a mask when needed, and keep up with immunizations to help your body fight illness and stay strong under stress.
- Practice intuitive eating. Listen to your body and eat what feels right for you. Check out the free online College Cookbook - open in a new window for healthy recipe ideas and shopping tips.
- Stay hydrated.Dehydration can increase fatigue and make it harder to think clearly, so keep water nearby throughout the day.
- Limit caffeine and sugar.Too much can cause energy crashes or make you feel jittery, which can heighten stress. Try cutting down or eliminate things like soda or energy drinks for the week and see how you feel.
- Be mindful of alcohol intake.Be aware of the guidelines around safer levels of alcohol consumption - open in a new tab and moderate how much you have to drink.
- Take care of your sexual and reproductive health. Schedule regular check-ups, use protection when needed, and learn about your body’s needs.
- Prioritize quality sleep.Aim for 7–9 hours of rest each night to allow your body and mind to recover, making it easier to handle stress. You can find useful strategies in the Sleep module.
- Get fresh air.Spending time outside, even for a few minutes, can boost your mood and lower stress levels.
- Practice joyful movement. Focus on moving in a fun, enjoyable way that feels right for your unique body. This way staying active becomes something you look forward to, not a chore.
Additional Resources
Apps
- Headspace- opens in a new window
Headspace is a guided meditation app that promotes mindfulness. Most of the content requires a subscription, but there are several guided meditation recordings available free. - Buddhify- opens in a new window
Buddhify is an app (iOS and Android) provides categorized meditations based on what you’re doing or how you’re feeling, such as: walking, stress, difficult emotions, work break, going to sleep or waking up. - Calm- opens in a new window
Calm provides daily meditations through their web-based tool and app (iOS and Android) for reducing stress and anxiety, better sleep, managing emotions, and more. This tool is built for beginners and experienced meditators alike. - Healthy Minds- opens in a new window
This app (iOS and Android) is a problem-solving tool to help deal with emotions and cope with stress.
Websites
- NHS Inform- opens in a new window
This website includes guides to help you solve problems.
Videos
Watch: 10 Minute Desk Yoga
Watch the video to discover effective strategies for managing stress and practice simple desk yoga exercises to enhance your well-being and productivity.
Watch: Progressive Muscle Relaxation
Watch the video to learn about Progressive Muscle Relaxation (PMR), a simple and effective technique to reduce stress and promote relaxation by systematically tensing and releasing muscle groups throughout your body.
Top Stress Management Tips
- Breathe.Calming breaths from the belly can help calm the feeling of anxiety.
- Think about the present moment.Avoid getting too caught up in thinking of the past or the future.
- Think of solutions.Dealing with practical problems, such as assignment overload, can help with emotional problems such as anxiety.
- Ask for help.Asking for help when you need it is important and useful when trying to solve problems.
Belly Breathing Tips
- Practice regularly.Practice belly breathing regularly (i.e. 3-10 minutes, 3-5 times a day), even when you are not anxious.
- Practice whenever you can.Practice belly breathing on the bus, at home, and on campus so you are ready to use it when you’re anxious or during a big exam.
- Find the right count for you.If a four second count doesn’t work for you, try a three second count or a five second count.
- Try belly breathing while lying down.Belly breathing can be difficult at first. Try lying down and placing a small object, like a book or a pillow, on your stomach. Breathe in slowly, trying to push the object up with your stomach.
Mindfulness Tips
- Focus on the present.Don’t anticipate future feelings at the expense of acknowledging how you feel right now.
- Notice your experience.Be aware of your thoughts and feelings in the moment.
- Avoid distractions. When practicing mindfulness, it can be helpful to sit somewhere without a lot of sounds.
- Single-TaskFocus on one activity at a time to stay grounded and reduce stress.
- Take mindful breaksStep away from screens or tasks for a short walk, stretch, or moment of stillness.