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3 Techniques to Help Manage Stress

Last Updated March 17, 2020

A woman in her office with her feet up on the desk, leaning back in her office chair.

College can be a time of personal and professional growth for many students, but at times, it can also be overwhelming and stressful. The academic challenge of course work and the pressures of balancing school, work and a home life have been known to cause an increase in the stress levels of online and on-campus college students.

Popular Ways to Reduce Stress

Stress that is not managed or reduced can lead to serious health problems, including high blood pressure, heart disease, obesity and diabetes. If you are experiencing symptoms of high stress levels, try out some of these activities.

1. Meditation

This stress-relieving activity has been around for thousands of years, and can be practiced anywhere, and by anyone. No special equipment is required; it is simple and inexpensive. Meditation is commonly used for stress reduction and relaxation. It is considered to be a type of mind-body complementary medicine that produces a deep state of relaxation and a calm mind.

The sense of calm and balance that meditation provides can benefit emotions and physical well-being. Meditation clears the mind of the everyday buildup of information, which can be a major contributor to stress. Some easy ways to practice meditation throughout the day are deep breathing, scanning your body or walking while meditating.

Deep breathing is a kind of meditation for beginners to practice because breathing is a natural function. Scanning the body is when people focus their attention on different parts of the body. This kind of meditation can be combined with deep breathing. Walking may also be an efficient way to relax for people who want to combine exercise with meditation.

2. Yoga

This activity can reduce stress and lower your blood pressure and your heart rate. Meditation plays a part in practicing yoga, along with physical poses and controlled breathing. Yoga brings together mental and physical disciplines in order to help people achieve peacefulness of the body and mind.

Practicing yoga can be helpful when it comes to stress reduction, but it can also help people get into better physical shape. Weekly yoga exercises can lead to improved balance, flexibility, strength and range of motion.

For beginners, learning yoga in a class setting with an instructor is often recommended, at least until you are experienced in the different stretches and poses. However, some people may also learn through books and videos.

3. Exercise

Many people may say they are too busy to fit exercise into a daily routine, but it could be worth squeezing in if stress is weighing you down physically and emotionally. Exercise is effective way to reduce stress, even if you are a little out of shape. Participating in physical activities triggers the production of endorphins, which are essentially known as the brain’s “feel-good transmitters.”

Next time you are outside, go on a long walk, a short run, or swim several laps in the swimming pool. Exercise helps release stress and tensions in the body, and can help give your mind a break from the frustrations of the day. Making time for exercising in your daily routine is necessary to help reduce the amount of stress in your life.

Make it a Habit

Creating a daily or weekly routine is hard. Research says it can take anywhere from three weeks to three months to form a habit. Here are a few ways to get you started on the right track.

  • Set SMART goals – SMART goals are specific, measurable, attainable, realistic and timely.
  • Don’t do it alone – Have a friend work out or meditate with you to help keep you accountable.
  • Don’t over-exert yourself – If you are a beginner, start at a pace that is comfortable, and then build up your fitness and stamina level.

Don’t let the stress from daily activities take over your life. Regular practice of one or all of these stress-reducing techniques can help make a huge difference for your body and mind.

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