May 25, 2023

Practical ways to manage stress and anxiety

Let’s face it: Life can be stressful and leave us feeling anxious or uncertain. Most of us experience this feeling at some point. Going Beyond the Surface and understanding your stress or anxiety is key to managing it and ensuring it doesn’t rob you of enjoyment.

Stress vs. anxiety

Stress is the physical or mental response to an external cause, such as having a lot on your plate at work, having an illness or dealing with a life change (e.g., a new baby, an empty nest, the loss of a loved one, etc.). Anxiety is your body’s reaction to stress, and it can occur even without a current threat. Both can wreak havoc on your body – insomnia, ulcers, headaches, high blood pressure – as well as your mind – frustration, distrust, anger, unhappiness, higher risk for mental illness.

Starting point: Learn your triggers

Knowing what causes your stress is a great starting point for learning how to cope and respond to it. Understanding your triggers can help reduce your anxiety and improve your daily life.

  • Be aware of your physical stress signals (e.g., neck stiffening, stomach clenching, palms sweating, pulse racing).
  • Keep a journal.
  • Listen to a relaxation app that helps you actively pay attention to the present moment. See some options here.
  • Identify and challenge your negative and unhelpful thoughts.

Managing stress in the moment

Stress will still happen, so it’s useful to have some “in-the-moment” strategies that help you regain control and composure and move forward. The 3-3-3 method is a common go-to stress reliever, and it’s simple and can be done anywhere. Look around your environment and identify:

  • Three objects
  • Three sounds
  • Three body parts, then move them

This mental trick can help center your mind and bring you back to the present moment. You may also want to take deep breaths, count to 10 slowly (or 20 if necessary), or go for a quick walk, even if it’s just to the restroom and back.

Long-term coping strategies

If stress or anxiety are plaguing you, then you may also consider some long-term lifestyle changes to help you manage stress. Experts recommend:

  • Exercise
  • Eat regular, healthy meals
  • Adopt a sleep routine
  • Limit caffeine
  • Connect with friends and family
  • Set healthy boundaries
  • Have fun (Laughter does the mind and body wonders!)

It’s also important to rethink your thinking. Take stressful thoughts and flip them for a new perspective.

  • Stressful thinking: I’ve never done this before. Positive thinking: This is an opportunity to learn something new.
  • Stressful thinking: It’s too complicated. Positive thinking: If I break it down into smaller pieces, then I can complete it.
  • Stressful thinking: I don’t have the resources. Positive thinking: What do I have that can help solve this problem?
  • Stressful thinking: There’s not enough time. Positive thinking: Let’s reevaluate some priorities.
  • Stressful thinking: There’s no way it will work. Positive thinking: I can’t say it won’t work without trying first.
  • Stressful thinking: I don’t have the expertise. Positive thinking: I can always ask for help.
  • Stressful thinking: No one communicates with me. Positive thinking: I’ll see if I can open the channels of communication.

Recognize when you need more help

Finally, if you are struggling to cope, or your stress or anxiety symptoms won’t go away, it may be time to talk to a professional. That’s OK and a healthy choice. That’s why we offer several resources to help you find that extra help. These include:

ADDITONAL MENTAL HEALTH RESOURCES

To assist faculty and staff

Review the Mental Health Resources webpage for a variety of available resources for faculty and staff, including EAP resources for all Purdue campuses and information on Purdue’s health plan coverage for mental health and substance abuse.

To assist students

Faculty and staff who work with students or have a student at home can direct them to the resources below for behavioral health assistance. Note: United Healthcare Student Resources (UHCSR) – medical plan provider for students and graduate students – offers 292 unique mental health providers serving at various locations that are in-network with UHCSR within Tippecanoe County. The list is available here. Additionally, students have access to HealthiestYou, which provides virtual access to mental health care as part of UHCSR’s plan. All services are free for students covered under the UHCSR insurance plan. 

Office of the Dean of Students:

Counseling & Psychological Services (CAPS):


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