There is a lot going on in the world right now. Between the ever-evolving pandemic, the upcoming election, and the transition to college life, things can feel quite overwhelming. From an academic standpoint, college is an adjustment. I’ve found myself working hard to manage my time, prioritize activities, and juggle event conflicts. Then, of course, there is the added stress of safely socializing during the pandemic!
Some of the ways I’ve managed to deal with this is by setting aside some time in the day to let my mind rest. I’ve found that non-stop working – while arguably productive – causes some stress. I’ve found that simply giving myself just two or five minutes to be present in the moment really grounds me. Below, I’ve listed some of the techniques that I have found particularly helpful.
Grounding Exercise: This exercise is called 5, 4, 3, 2, 1. This technique is based on sense interaction. It only takes 2 minutes – if that – but it is a great way to center yourself whenever you are feeling stressed.
- 5: list five you can see
- 4: list four things you can touch
- 3: list three things you can hear
- 2: list two things you can smell
- 1: list one thing you can taste
Breathing exercise: This is a fairly common exercise, but I’ve found it incredibly useful if I’m ever feeling overwhelmed!
- Inhale from your nose for 5 seconds
- Hold for 5 seconds
- Exhale from your mouth for 5 seconds
- Repeat until feeling calmer
Muscle Exercise: This is an interesting technique that allows you to relieve some of your physical and mental tension at the same time.
- Inhale as you tighten the muscles in your body or group of muscles (ie curl into a ball, shut your eyes, squeeze your fists).
- As you exhale, slowly relax into your normal state and sit for a moment. Some of your tension and stress should have been relieved!
I’ve attached some helpful articles with more detailed descriptions and instructions: