Coping strategies for managing stress.
Increase your Awareness of Physical Signs of Stress.
Stress is your body's response to pressures from a situation or life event, like experiencing something new or unexpected, feeling you have little control over a situation, or feeling overwhelmed and unable to cope with something going on in your life. If you ask middle school students what causes the most stress, the most common answers are school, and social life.
The first step to getting your stress level under control is becoming more aware of the physical signs of stress in the body. For example, when we experience stress, our body reacts by tensing up our muscles. You may notice that your hands are clenched, your shoulders are tense and raised, and your jaw is tight when you feel stress. Here are some more physical signs of stress to look out for:
Stress is your body's response to pressures from a situation or life event, like experiencing something new or unexpected, feeling you have little control over a situation, or feeling overwhelmed and unable to cope with something going on in your life. If you ask middle school students what causes the most stress, the most common answers are school, and social life.
The first step to getting your stress level under control is becoming more aware of the physical signs of stress in the body. For example, when we experience stress, our body reacts by tensing up our muscles. You may notice that your hands are clenched, your shoulders are tense and raised, and your jaw is tight when you feel stress. Here are some more physical signs of stress to look out for:
Relaxation Techniques
A great way to reduce those physical feelings of stress in your body is to do relaxation activities! Researchers have shown that relaxation and mindfulness activities can reduce muscle tension, help headaches go away, and increase an overall sense of well-being. See the video below for a step-by-step guide to a progressive muscle relaxation that will make you feel at peace.
A great way to reduce those physical feelings of stress in your body is to do relaxation activities! Researchers have shown that relaxation and mindfulness activities can reduce muscle tension, help headaches go away, and increase an overall sense of well-being. See the video below for a step-by-step guide to a progressive muscle relaxation that will make you feel at peace.
Progressive Muscle Relaxation
This is a two-step process that will leave you feeling relaxed and can even help you fall asleep easier when you are stressed. First, you tense particular muscle groups in your body. Then, you release the tension and notice how your muscles feel.
Here is a quick video that walks you through the steps for this coping strategy!
This is a two-step process that will leave you feeling relaxed and can even help you fall asleep easier when you are stressed. First, you tense particular muscle groups in your body. Then, you release the tension and notice how your muscles feel.
Here is a quick video that walks you through the steps for this coping strategy!
Coping Statements
Coping statements are things you say to yourself when you notice you are feeling stressed, overwhelmed, or thinking overly-negative thoughts. It can sometimes be tough to remember these helpful and positive thoughts when you are in the midst of a stressful day, so I encourage you to brainstorm them when you are feeling good and write them down, as little coping cards, that you can keep in your backpack, wallet, or even in the notes app in your phone.
Coping statements are things you say to yourself when you notice you are feeling stressed, overwhelmed, or thinking overly-negative thoughts. It can sometimes be tough to remember these helpful and positive thoughts when you are in the midst of a stressful day, so I encourage you to brainstorm them when you are feeling good and write them down, as little coping cards, that you can keep in your backpack, wallet, or even in the notes app in your phone.
Put Yourself First! Set healthy boundaries.
Healthy boundaries are limits you set to take care of yourself and maintain your own emotional, physical, and psychological well-being. Setting clear boundaries in your life and in your relationships can help reduce stress levels now, and far into the future. There are four main ways you can set boundaries in your life:
Healthy boundaries are limits you set to take care of yourself and maintain your own emotional, physical, and psychological well-being. Setting clear boundaries in your life and in your relationships can help reduce stress levels now, and far into the future. There are four main ways you can set boundaries in your life:
- Words: Learning to say "no" and communicating your needs
- Physical distance: choosing to remove yourself from situations that increase your stress
- Time: Setting limits to how much time you will or won't give in different areas of your life (school, social life, screen time)
- Emotional distance: Taking breaks from relationships that are not beneficial to your emotional well-being
Talk to someone you trust.
Talking about the situation that is making you stressed can help you release pent-up feelings. Choose someone to talk to that is outside of the situation and they may be able to help you see a different perspective on the situation and find a solution to the problem. If you don't think you can discuss the problem with a friend or family member, you can always talk to one of the school psychologists, counselors, or social workers at our school . Email us or stop by the guidance office and make an appointment with the secretary.
Talking about the situation that is making you stressed can help you release pent-up feelings. Choose someone to talk to that is outside of the situation and they may be able to help you see a different perspective on the situation and find a solution to the problem. If you don't think you can discuss the problem with a friend or family member, you can always talk to one of the school psychologists, counselors, or social workers at our school . Email us or stop by the guidance office and make an appointment with the secretary.
It is important to note that you may find these suggestions do not work for you, and that is totally fine. Everyone copes differently. If you are struggling with intense feelings of stress that have impacted your appetite, sleep patterns, and/or ability to concentrate please complete the contact form below so you can be put in touch with a member of the Counseling and Wellness team. We are trained to help and we are here for you.