What are some effective ways to manage stress when returning to school?

2 Practice relaxation techniques

The second step to managing stress is to practice relaxation techniques that can help you calm your mind and body. Such techniques include breathing exercises, where you inhale and exhale deeply and slowly, focusing on your breath and letting go of any distracting thoughts. Meditation also helps, as it involves sitting quietly and paying attention to the present moment without judging or reacting to any sensations, feelings, or thoughts that arise. Additionally, progressive muscle relaxation involves tensing and relaxing different muscle groups in your body from your feet to your head. Visualization is another technique, which involves imagining a peaceful and pleasant scene such as a beach, a forest, or a garden and using all your senses to experience it vividly. Lastly, listening to soothing or uplifting music can help you relax or energize yourself. Regularly practicing these relaxation techniques can lower your stress levels, improve your mood, and enhance your concentration and memory.

3 Develop healthy habits

The third step to managing stress is to develop healthy habits that can support your physical and mental well-being. This includes eating a balanced and nutritious diet, getting enough sleep, exercising regularly, and having fun and socializing. Eating foods that provide you with energy and nutrients, such as fruits, vegetables, whole grains, lean proteins, and healthy fats is important. You should also avoid processed, fried, or sugary foods. Getting seven to nine hours of sleep every night on a regular schedule is essential. Exercise should be part of your routine, engaging in activities that raise your heart rate and strengthen your muscles. Finally, do things that make you happy and fulfilled, such as pursuing your hobbies or spending time with supportive people. Developing healthy habits can boost your immune system, prevent or manage chronic diseases, and help you cope with stress more effectively.

4 Set realistic and achievable goals

The fourth step to managing stress is to set realistic and achievable goals that can guide your learning and progress. Goals are the outcomes that you want to accomplish, such as completing a course or degree, improving your grades or skills, finding a job or career, solving a problem or challenge, and making a positive change or impact. Setting goals can help you clarify your expectations, motivations, and priorities, as well as measure your performance and track your results. However, for goals to be effective they must be specific, measurable, attainable, relevant, and time-bound. This will enable you to reduce stress levels, increase confidence in yourself, and improve satisfaction with the outcome.

5 Adjust your attitude and mindset

The fifth step to managing stress is to adjust your attitude and mindset, which can influence your perception and reaction to it. Perfectionism, pessimism, catastrophizing, and helplessness are some common attitudes and mindsets that can increase stress. However, by adjusting your attitude and mindset, you can change the way you view and respond to stress. For instance, you can adopt more positive and constructive attitudes and mindsets such as optimism, resilience, gratitude, and growth. Doing so can improve your well-being, performance, and satisfaction.