I’ve had a few requests about managing stress, and this is also inline with my conversations with colleagues and professionals at secondary and post-secondary schools.

First: While there are many techniques available to all of us for managing stress, if your stress has moved into distress, you should see your primary healthcare provider. You have nothing to lose by booking an appointment to access resources that are available to you.

For managing the normal stress that accompanies academia, there are tips that most of us are aware of, but we often overlook or get out of the habit of using. 

You will notice that I have said the NORMAL stress of academia. It helps to remind yourself that stress is normal when facing deadlines, exams, work we don’t understand, interpersonal conflict with classmates, and/or professors–and all of the other events in everyday life. At the time of writing this, normal is just plain weird–most of us are getting pretty stressed out by COVID restrictions. And stresses can be additive – worsening each other. 

There are specific techniques for dealing with each stress trigger–exams, papers, COVID restrictions, difficult group members, etc. Future blogs will dive into specific techniques for the above.

Today we will set the foundation for stress management techniques – and to do so will borrow from techniques employed by successful musicians and athletes.

No surprise. It starts with a healthy style. Sorry to sound like your parent, but

1. Get enough quality sleep.
   1. Know your optimal sleep pattern.
   2. Naps are ok. Napping can help us stay focussed to study. Try to limit the nap to 30-60 min. An all-nighter (AND IT IS NORMAL TO DO THIS BUT NOT SMART) will not help you remember what you have studied and can backfire while writing an exam.  
   3. Practice good sleep hygiene: Keep your study tools, texts, backpack in a separate room or area from your sleep area–out of proximity, out of eyesight, out of mind.
   4. For the hour or so before your evening sleep, avoid electronics, and if you cannot avoid this, use a blue-light filter. 
   5. Watch your intake – Limit alcohol, caffeine (read the labels of the drinks you consume in the evening) if your intent is to maximize the quality of your sleep.
2. Eat healthy.
   1. Healthy eating varies so much from person to person. I’m not even going to begin to tell you how to eat healthy, I would suggest checking out Canada’s Food Guide.  If you are struggling, or if you have a health condition, see your primary care provider. 
   2. Don’t skip breakfast.
   3. Stay hydrated.
3. Exercise.
   1. Walk or jog or run or play tennis or golf or dance. Do what makes you happy. 
   2. Do it daily. Even if it’s just the minimum. 
   3. Breaking it up is ok. Consider a 15 minute health break when you are switching between subjects, projects. 
4. Practice Mindfulness 
   1. It’s more than meditation – Breath awareness, body scan, sensate focus, and being kind to oneself

Well that’s not very exciting. It’s what you already know. I often hear, “But I don’t have time for breakfast!” Or for exercise. Or for meditation. Or to cook properly. The key here is not to be a perfectionist! Most of you are not trying to be a superathlete, or concert musician–every little bit helps reduce your stress, makes you more effective in your academics, which then can reduce your stress. And neglecting these areas can add to your stress and reduce your academic effectiveness, which also adds to your stress….do you see a cycle starting here?

Notice the problem in “I don’t have time for . . . Sigh.” Once again, we are down to the skill of time management, discussed last week.  As a first step in stress management, you might take a look at these four basic areas, and pick one to make a positive change.

Set one haibt change in that area. Put it in your calendar for this week. Congratulate yourself each time you meet that commitment. Do not nag yourself if you don’t. You can make a realistic adjustment for the following week, and carry on!

Next we’ll have reference for high schoolers in the final stretch, and thoughts for those starting the sprint of spring session.

And check in. I would love to hear how it’s going, what works for you and what doesn’t. [email protected]