Stress and Anxiety

It is important that students learn healthy strategies to manage stress and anxiety. Listed below are several suggestions for stress management and healthy coping:

• Take a break. Taking a moment to separate from the source of anxiety helps to reduce stress. Taking breaks and listening to music, going for a swim, getting a massage, or any other relaxation technique will help.
• Well-balanced diet. Eat healthy and always have small, energy-boosting snacks on hand to rejuvenate the brain and body.
• Limit caffeine intake. Caffeine can exacerbate symptoms of anxiety and trigger panic attacks.
• Adequate sleep. The body and mind require more rest and additional sleep when under increased levels of stress.
• Exercise.  Even mild exercise on a daily basis will help to counter the effects of stress and anxiety.
• Breathing techniques. Inhale and exhale slowly, filling the lungs completely with air and then emptying them entirely.  Rapid, shallow breathing induces lethargy and mental sluggishness.  Breathing techniques will help to increase energy levels and mental acuity.
• Count to 10.  Repeat  and count to 20 if necessary until you experience some tension release.
• Accept what is beyond your control.  Perspective is an important part of managing stress and anxiety.  Students must learn to accept the things that are beyond their ability to change or control.  It is also important to remember that perfection is an unattainable and unrealistic goal.
• HUMOR. Laughing stimulates the release of natural endorphins that counter the effects of stress hormones.  Watch or listen to a favorite comedian, seek the company of a friend that makes you laugh, or watch something funny on television.
• Optimism.  Your outlook can affect how you feel on a daily basis.  Maintaining a positive, hopeful outlook is an important aspect of moderating stress.
• Seek the company of friends. Being in the company of friends and others will help to reduce stress and anxiety.
• Know your triggers. Is it work, family, school, or something else you can identify? Keep track of when you begin to feel stressed or anxious, and look for a pattern.
• Talk with someone. Find a friend or family member to talk with about feeling overwhelmed.  The counselors and social work intern at the school are also available to speak with students in confidence about their difficulties coping.