Stress Busters for College Students

1. Whenever you feel stressed take three deep breaths and repeat a calming phrase to yourself: “One thing at a time,” “My best will be good enough,” “Calm down,” “Relax,” etc. Deep slow breathing and a change in thinking are our best defense against stress overload.

2. Take a short break at least every two hours. After two hours of studying we learn and remember less than if we take frequent breaks.

3. Notice your stress level on a scale of 0 to 10, 10 being the highest. When you are above 5, or notice you can’t concentrate, do something right then to calm yourself: take a short walk, laugh, listen to music, listen to a relaxation recording (http://ccc.byu.edu/counseling/skills.php), call a friend, take a power nap, etc.

4. Take 10 minutes or more to relax deeply at bedtime to help get to sleep and wake more refreshed. Use relaxation skills, Yoga, relaxation recordings, music, calming thoughts, etc, to help you relax.

5. Take time to eat regularly for brain power and energy.

6. Prepare mentally to take your exams by listening to the relaxation recording, “A Walk to the BYU Testing Center,” on our website under Performance Rehearsal: http://ccc.byu.edu/counseling/skills.php

7. Focus on one thing at a time and then consciously transition to a different task. Say to yourself: “I’m done studying Calculus. Now I’m going to focus on my Biology test.”

8. Take a break to try the Relaxation/Biofeedback computer program in the Academic Success Center, WSC 2590. It will help you calm down, focus better, and recharge your batteries.

9. If worry is interfering with studying, mentally yell “Stop!” or “Not Now,” to stop the flow of thoughts. Then focus on your breathing, gradually slowing and deepening it. Add a calming phrase and repeat until calmer.

10. Take a few minutes once in awhile to reassess where you are and adjust your priorities for use of time and energy as you go: Spending less time on less important exams, take a nap when needed, etc.

11. Get out of your head and into your senses while walking to and from school and across campus. Notice the people, scenery, sounds, smells, etc. Enjoy the mountains, sunset, etc. Give yourself a break from thinking.

12. Be realistic about what you can get done in the time you have: Don’t sacrifice too much sleep to study.

Fitting Into Expectations

The story is told in Greek mythology of Procrustes, a man who had a house on the road required for travel to become a hero. Procrustes would invite travelers in for a pleasant meal and a night's rest in his special bed. He would describe his bed by saying it would exactly match whoever slept in it. What he did not tell travelers is he would stretch them on the rack if they were too short, or cut off their feet if they were too long.

You may be wondering how this story relates to stress management. Many times we have stress from trying to fit the expectations others have of us. We feel that we are stretched if we are too short for their expectations or that we are minimized if we are too tall, too much for them. This type of stress can be easily reduced by becoming aware of our own individual strengths and weaknesses, and realizing that we are created exactly as we need to be, not to fit a mold for someone else. Changing our thoughts may be difficult at first but can be helpful for stress reduction.

Spirituality and stress relief

Spirituality is a vital component of life for many of the students we meet with at Stress Management and Biofeedback Services. Spirituality may help us gain a sense of purpose and lessen unimportant distractions. It can help us feel more connected to others which can increase our sense of inner peace. Spirituality can come in many forms, including prayer, meditation, worship services, and making connections with other people. Some people may find it helpful to talk to their spiritual leader or keep a journal. Spirituality is also nurtured when you develop and build relationships with others. Increasing your spirituality in this way can help you to help decrease your perceived stress and increase your positive physical and psychological responses to stress. Ask yourself today "What can I do to increase my spirituality?"