How Do I Manage Stress?
"Unload" the Brain, then Meditate.
Write down words and/or ideas taking up space in your brain.
Now, everything is on the paper, so your brain does not need to hold it anymore. You are all primed to deep breathe* (see below) and/or to meditate, which can help destress.1
Slow Down
Taking a step back and hitting pause can help feel relaxed. Often, going faster is a natural response in an attempt to cope, but slowing down instead can help manage that anxiety and stress.2
*Deep Breathing
Make sure to be in a comfortable position and have the muscles relaxed while doing this exercise.
Place one hand on the stomach. Place the other hand on the chest. Imagine "breathing in calmness." Then, exhale and "breathe out all the tension." Close your eyes, and visualize a peaceful setting; continue the deep breathing exercise for as long as is comfortable.3
Journaling
A 2021 study found journaling was used to "cope with stress" and participants stated it was "helpful", and others stated it was also "feasible." Journaling can also help find what exemplifies or causes stressful emotions.4
Exercise and Sleep
Exercise can improve deep sleep (which helps renew the brain and body), and with better sleep, there is better stress management. See how much sleep you need in our "How Do I Grow Taller?" article. Even exercise itself can offer the release of hormones which can calm the body.
What To Avoid
It is best to avoid drugs and alcohol as stress-coping activities as they can actually enhance stress. Overcommitting yourself can also lead to a negative attitude and high levels of stress, so be sure to say "no" when appropriate and take some time for yourself.5
Final Notes
Keep a positive attitude; seek help if you are still struggling. Remember, stress is natural.**
Resources: https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-, psychcentral.com/stress/how-to-begin-journaling-for-stress-relief#benefits-of-journaling, pubmed.ncbi.nlm.nih.gov/33970079/, www.webmd.com/balance/stress-management/stress-relief-breathing-techniques, www.youtube.com, https://eugenetherapy.com/article/manage-anxiety-by-slowing-down. https://www.medicalwesthospital.org/preventing-stress. http://lmiexperience.org/the-trap-of-overcommitting.
**If stress leads to thinking of hurting yourself or someone else call 911 or the National Suicide Prevention Lifeline at 800-273-8255.