You want to feel that you can handle things, that you live in harmony with your world. You feel stress when you are overwhelmed, when you have a sense that things are out of control, out of balance.

When you notice that you feel stress, you can take that as a cue that you need to do something about it.

Stress cues

Some stress cues are:

• Feelings of uncertainty
• Joylessness
• Irritability
• Panic
• A loss of confidence
• An inability to solve problems
• A change in eating
• Drinking, smoking or use of drugs
• Increased muscle tension
• Headaches
• A change in sleeping habits
  
  

To relax

This technique was developed to reverse the normal fight/flight stress response and is meant to be used during a stressful situation.

• Become aware of whatever is annoying you. That's your cue.
• Give yourself the suggestion, "Alert mind, calm body."
• Smile inwardly with your eyes and mouth.
• Inhale a breath easily to the count of three. Imagine that it comes all the way up from the bottoms of your feet. Feel a sensation of warmth and heaviness flowing up through your body.
• As you exhale, breathe back down through your body. Let your jaw, tongue and shoulders go slightly limp. Feel that wave of heaviness and warmth flowing down through your body.
• Resume normal activity.
• What can I do today that gives me energy, that I enjoy?
  
  

To focus

The following self-statements can help you focus on what to do in a stressful situation.

• If I focus on the present, the future will take care of itself.
• Let me do one thing at a time. I can break big problems into small pieces that I can focus on and handle.
• Let me think about what I can do about the small pieces. It is better than worrying about them.
• There is a series of steps here. Which one shall I do first?
  
  

To problem-solve

These self-statements can help you understand why you are stressed and how to change your thinking in stressful situations.

• What can I do right now that will change my situation or the way I feel about it?
• What can I learn from this situation?
• Am I letting this "make me angry?" Do I have expectations about how things "should be?" When I accept people and situations as they are, I can be more effective in influencing them to change.
• Am I letting this "make me anxious?" What am I worried about? Am I catastrophizing? Is my fear reasonable? Let me focus on the present problem and not worry about the future.
• What resources do I have to solve this? Who can I ask to help me? Having a support system helps me feel connected. I am not alone.
  
  

Give yourself credit.

It helps to recognize that you are learning how to manage your stress.

• I am getting better at managing my stress.
• I am feeling more calm and relaxed.
• I am doing my best.
  
  

More Resources

For more individual help in managing your stress, NSCC students can contact the Counseling Center to make an appointment with a counselor.