Stress

Stressed Out?
School, friends, family, work, whatever, with so many facets of life to balance, one can experience stress or frustration

Take 5 deep breaths (10 is even better)—inhale slowly through the nose for a count of 5, then exhale slowly through the mouth counting down from 5-1. Does this sound too simple to work? That is the beauty of it; deep breathing increases the oxygen flow in the body which facilitates relaxation.

Prioritize—Make a list of the things that stress you out, identify the things that are easiest to change and change them first. Make changes one step at a time.

If there is a situation which cannot be changed, find ways to manage the problem (e.g., talk to a friend, parent, teacher, and psychologist). It is okay to ask people for help and support.

When anticipating a stressful situation, make a plan of how you will deal with the situation before it happens (practice or role play the situation by yourself or with a friend).

If there are stressful relationships that need remediation, try to work the situation out. If the relationship is negative then try to limit the time spent with the individual.

Use your imagination—visualize a place or activity that makes you feel relaxed, comfortable and safe. You can do this with your eyes open or closed, take a deep breath and think of how you feel when you are in that place. What do you hear (e.g. Wind, waves, laughter, silence, etc.)? What do you see (people, water, sand, trees etc.)? Are there fragrances that come to mind (e.g., food, fresh air, rain, perfume, etc.)?
Behave Confidently—Express yourself clearly. Say what you mean. Use “I messages.” I messages communicate without blame. For example, one might get a better response to, “I feel angry when, you look away from me while I’m speaking. It makes me feel like you are not listening,” then, “You never listen to me.” People listen to those who speak confidently and without blame.
Ask for help—sometimes we feel overwhelmed, as if there is so much to be done we don’t know where to start, or so much to be done the tasks seem insurmountable. Ask a friend, teacher, parent or other trusted adult to help organize your priorities and come up with a plan. Write it down. If your plan is in writing, you can check of completed items and gain a sense of accomplishment as the list becomes shorter.
Make positive assertions—When we fill our thoughts with positive statements, we feel happier and get more things accomplished; such that we reduce stress. For example, “I can handle that,” as opposed to, “that seems really hard.” “Today will be a good day,” not, “There is just too much to do today.”