Although the beginning of a new school year is a very exciting time for college students, it can be equally as stressful. It’s tough getting back into the swing of things, especially when for the past three months life’s biggest stresses have been planning the day around optimum tanning hours and deciding which flavor of froyo to get. Now suddenly it feels as if we’re being bombarded with dates to remember and formulas to memorize. Stress is normal; it’s near impossible not to get a little stressed out every once in awhile! However, too much stress can take a serious toll on our health and well-being, both physical and emotional. Therefore, it is important to know when to slow down and take a breather. With these 10 simple ways to reduce your back to school stress, you’ll go from OMG to om in no time…
1) Cut the Bullsh*t
First and foremost ladies, we need to remember that we are in full control of our own lives, and must always put ourselves first. The simplest way to reduce stress is to stop stressing about things that we cannot change, or that are totally not worth the worry lines. If you have a particular friend that you find always puts you on edge, it may be high time you spent a little more time with friends that improve your mood instead. If you and your man just cannot seem to go a day without an argument, you may want to re-evaluate your relationship. And most importantly, learn to love one of my favorite little two-letter words: no! Don’t overload your schedule and don’t be afraid to turn people down for plans or favors when you need to.
2) Exercise
This bullet point may have induced a large groan; I don’t blame you! I know you’ve all heard this before, and I know that taking time out of your day that you could spend on your studies to go to the gym seems counterproductive, but hear me out. Physical activity of almost any type reduces levels of your body’s stress hormones, such as adrenaline and cortisol. It also speeds up your production of endorphins, the neurotransmitters in your brain that cause a sense of peacefulness. Not to mention the confidence boost from the results you’ll undoubtedly see after a few months of consistent exercise. You know what they say: Look good, feel good!
3) The Fridge is Not Your Friend
Looking good to feel good goes hand in hand with our next stress reliever; change your stress eating! Although going straight to Ben and Jerry with our problems may be a temporary fix, it’s more harmful than helpful in the long run. Next time you’re attempting to eat away your feelings, go for a healthier alternative. Berries are naturally rich in vitamin C, which fights high levels of the stress hormone cortisol. A handful of cashews can provide your daily source of zinc, which has been linked to battling anxiety and depression. And at the end of the day, a hot cup of calming chamomile tea is a far better choice than combatting stress with alcohol. No need to quit your vices cold turkey though; studies show that the occasional piece of dark chocolate or glass of red wine never hurt anybody.
4) Vent
Because that’s what friends are for, right? Or parents, siblings, therapists, your cat…whichever you prefer, it helps to just let it all out sometimes. If verbalizing your feelings makes you uncomfortable, start journaling. Take a few minutes every day to write down the highs and the lows. Hearing yourself speak or writing the words down can even sometimes give you a better perspective on the situation.
5) Catch Some Z’s
Getting your full eight hours in every night can truly do wonders for stress reduction. Starting your day off tired can leave you less patient and more agitated, which are surefire ways to stress yourself out about little things. We lose our ability to focus and concentrate effectively, and decrease our energy levels. But how can you get a good night’s sleep to reduce stress when stress is what keeps you awake at night? Stop doing mentally demanding activities, watching television, or using a computer a few hours before bed. Cut back on caffeine, especially after 4 pm. If insomnia persists, I swear by taking a few melatonin before bedtime. It’s a natural hormone made by the pineal gland that controls sleep and wake cycles, and can be bought in supplement form at any drugstore or health food store.
6) Meditate
Meditation has been used for thousands of years as a sort of natural mind-body complementary medicine. Just a few minutes of meditation can improve your mood all day long. Meditating can be as simple as focusing all your energy on slow, deep breathing and putting yourself in your “happy place”, so to speak. Another form of meditation is yoga, a series of postures and controlled breathing that improve both flexibility, strength, and mindset. Try a free class at the Rec Center or head down to Amherst to check out the several yoga centers located there. Strike a pose (and hold it!) and namaste.
7) Rock Out
You can’t deny that your mood instantly improves when your favorite song comes on, but can simply listening to music really help you reduce stress? Studies have shown that music can slow the pulse and heart rate, decrease blood pressure, and lower levels of stress hormones. This is an easy multitasker, too! Pop in your headphones on the way to class and on the elliptical at the gym, or play it loud for your whole floor to hear in the shower (at reasonable hours, of course). Singing along loud and proud is a great tension reliever as well! Even if you’re not normally a fan of classical music, try playing it softly in the background while you read or before bed. It’s an easy and effective way to create a calming environment.
8) Let’s Get it On
One of the most enjoyable ways to relieve yourself of stress is with the help of a partner! Sex can lead to cell growth in the hippocampus, the part of the brain that keeps stress levels under control, as well as decrease blood pressure. Intercourse also causes the body to release oxytocin which acts as a natural sedative and triggers feelings of compassion. More good news, you don’t even need to do the dirty if you’re not in the mood. Just holding hands and kissing cause the release of dopamine, a neurotransmitter associated with desire and reward.
9) LOL for R&R
Many say laughter is the best medicine, and they may be onto something! Laughter increases your intake of oxygen and stimulates your heart and muscles, which aids in circulation and relaxation. It releases endorphins, decreases blood pressure, and just plain makes you feel good. Find a few hours to re-watch your favorite comedy, head to a comedy club for some raunchy stand-up, or hang out with a few of your most amusing friends. When I’m feeling stressed, I also tend to find comfort in just sitting back and laughing at some of the hilariously unfortunate recent events of my own life because in many cases, that’s all you can do. No one likes a pity party, but everyone loves a good laugh.
10) Have a Mantra
As silly as this sounds, having your own personal mantra to recite to yourself in highly stressful situations can be very comforting. “I am present now”, “I am the master of my own emotions”, “My thoughts create my reality”, “Fear has no place in my life”, “There is always a solution”, “I am free from anger”. These are just a few examples of calming mantras. Choose one, have several for different feelings/situations, or create your own. My personal mantra that I have no shame in mumbling to myself like a crazy person at first sign of anxiety; this too shall pass.
Stay stress-free, collegiettes™!