Simple ways to manage stress and anxiety
Stress is a normal part of life. Things like school, work, relationships and big decisions might cause stress, but they can also allow you the opportunity to build skills that help you manage it. Here are some easy ways to cope with stress right now, plus habits that can help you feel better over time.
Box breathing
Your breath can help slow things down when you’re feeling overwhelmed.
- Inhale for four seconds
- Hold for four seconds
- Exhale for four seconds
- Hold for four seconds
- Repeat a few times
If you’re still feeling tense, try a longer exhale.
Ground yourself with your senses
This helps bring your attention back to the present moment. Make a list:
- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
There’s no “right” way to do this—just notice what you can.
Progressive muscle relaxation
Relaxing your whole body at once can be challenging. Try one area at a time.
- Tense a muscle group for about five seconds
- Release and notice the difference
- Move to the next area
Start with your feet and work your way up.
Use cold to reset
Cold activates your body’s calming reflex.
- Splash cold water on your face
- Gently swipe an ice cube across your forehead or cheeks
Avoid holding ice in one place too long.
Check in with HALT
Stress can feel worse when your basic needs aren’t met. Check in with yourself:
- Hungry: Are you feeling hungry? Grab a snack.
- Angry: Are you angry? Pause and give yourself space to cool down.
- Lonely: Are you lonely? Text a friend or call someone you trust.
- Tired: Feel fatigued physically or mentally? Take short breaks or a nap.
You can also think of “T” as standing for “thirsty”—sometimes dehydration can impact your mood and energy without you realizing it, so check in with yourself and drink some water if needed.
Attend workshops
Counseling & Psychiatric Services provides free workshops that can help you develop tools and skills to manage stress and anxiety long-term:
- Anxiety Toolbox: Learn practical and effective skills for managing stress and anxiety related to school, relationships, life and more.
- Feel Better Fast: Learn how to regulate emotions, improve your distress tolerance and practice mindfulness.
- Feel Good Friday: Join a meditation session at the 鶹ѰArt Museum to practice mindfulness and take a break from the day.
Build habits that lower stress over time
Small, consistent habits make a big difference.
- Move your body: Walk around campus, stretch or try something new at The Rec.
- Sleep: Aim for seven to nine hours when possible.
- Stay connected: Make time for friends, clubs or events on campus.
- Take a break: Drop in to each month for quick ways to relax, reset and recharge.
Find support
You don’t have to handle everything alone. If you’re struggling to manage feelings of stress or anxiety or are feeling overwhelmed, there are resources on campus that can help.
Peer Wellness Coaching: Meet with a trained student to explore how you can manage stress, create routines and more.
Counseling & Psychiatric Services (CAPS): CAPS offers workshops, drop-in hours, screening appointments and referrals to help students address mental health concerns.
Acupuncture (Acudetox): Did you know acupuncture can help relieve stress and improve your overall well-being? Free sessions are available to students through the Collegiate Recovery Community and CAPS. Check the online schedules to learn more.