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Must-try ways to manage stress and anxiety

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Stress is a normal human response, but it can become problematic if we lack skills to cope with stress or experience more stress than our system is prepared to handle. In times like these, how we understand and manage stress can affect our academic performance, mental health and overall well-being. Here are some tips to help you manage stress and anxiety in the moment and long-term.

1. Box breathing

Breathing is one of the best ways to regulate your emotions in the moment when you’re feeling stressed or anxious. Follow these steps to get started:

  1. Inhale deeply for four seconds
  2. Hold your breath for four seconds
  3. Exhale for four seconds
  4. Hold for four seconds
  5. Repeat

Try to repeat this cycle a few times. If you find that you're still feeling overwhelmed, try to extend your exhale for more than four seconds.

2. Senses search

Using your senses can help you practice mindfulness and feel more present. Try to identify the following to get started:

  • Five things you can see (e.g., things that are purple, plants, etc.)
  • Four things you can touch (e.g., your clothing, chair/desk, grass, etc.)
  • Three things you can hear (e.g., people talking, A/C, wind, etc.)
  • Two things you can smell (e.g., deodorant, perfume, mowed lawn, food cooking, etc.)
  • One thing you can taste (e.g., beverage, food, toothpaste, etc.)

The purpose of this activity is to help ground you—don’t let yourself get too caught up in making it “perfect.” If you can only identify one thing you hear, or can’t taste anything, that’s okay! Just focus on what you can identify.

3. Progressive muscle relaxation

It can be hard to relax your entire body at once. That's why progressive muscle relaxation can be a great tool. Start with your feet and toes and work your way up to your head and neck, paying attention to each individual area of your body. Here's how:

  1. Tense your muscles and hold for six seconds
  2. Release the tension and relax that muscle group
  3. Notice how your body feels different between the two states
  4. Move on to the next muscle group and do the same thing

Common muscle groups you can address include toes/feet, calves, thighs, abdomen, hands, biceps, shoulders/neck and face/head.

4. Cold exposure

When exposed to cold water, your body automatically responds with a 'dive reflex.' This reflex helps slow your heart rate, which can help calm down your emotions. Simply splash cold water on your face a few times. You can also swipe an ice cube over your forehead, cheeks and chin (avoid holding the ice cube in one place for too long, as this can cause skin irritation).

5. HALT

The HALT method reminds you to check if you're hungry, angry, lonely or tired—common triggers that can amplify stress and anxiety. When you're feeling overwhelmed, check in with yourself:

  • Hungry: Are you feeling hungry? Take a moment to grab a bite to eat. This will help relieve any “hangry” feelings and give your body an energy boost.
  • Angry: Are you angry? Take a moment to think through your emotions. Give yourself the space and time to calm down and find ways to address it in a healthy way.
  • Lonely: Are you lonely? This doesn’t necessarily mean you’re alone, but do you feel distant, isolated, withdrawn or disconnected? This might be a clue that it’s time to reconnect with people you care about, or people who care about you. Schedule time to catch up with a friend or call a family member you’re close with.
  • Tired: Feel fatigued physically or mentally? Take more breaks throughout the day. Whether you meditate, stretch, lie down or close your eyes for a few minutes, short periods of rest in your daily routine can help prevent burnout.

6. Attend workshops

Counseling and Psychiatric Services (CAPS) provides free workshops for all students that can help you develop tools and skills to manage anxiety long-term. Some workshops that can help address stress and anxiety include:

  • 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 CU Art Museum to practice mindfulness and take a break from the day.

7. Reframe your thoughts

The way we talk to ourselves can have a huge impact on how we feel and how we cope with different situations.

Pay attention to when a negative thought pops into your mind. It could be about a class, internship or job, yourself or other people. Once you’ve identified a negative thought, pause to take a deep breath. Next, question your thoughts. Ask yourself questions like “Is this helpful?” Finally, try to reframe these thoughts. It’s not always possible to turn negative thoughts into positive ones, so it may be more helpful to aim for something neutral instead. Here are some examples of how you can reframe these unhelpful thoughts:

All or nothing thinking:

  • Original thought: “If I don’t get perfect grades, I’m a failure.”
  • Reframe: "Success is more than just my grades.”

Catastrophizing:

  • Original thought: “I made a mistake at work and now I’m going to get fired.”
  • Reframe: “Mistakes happen. I just need to be honest and see what I can do to make it better.”

Overgeneralization:

  • Original thought: “Nobody likes me.”
  • Reframe: “I haven’t met people I really click with yet, but I will. I just need to give it more time.”

8. Take care of yourself

Creating lasting resilience to stress requires consistent self-care habits. While these practices take time to develop, they provide the foundation for sustainable well-being:

  • Physical activity: Regular activity releases endorphins and can help reduce stress. Find activities you enjoy. Remember that you don’t have to do high intensity or traditional workouts to stay active. A daily walk around campus can help, and the Rec Center can be a great place to explore different forms of activity that you may enjoy.
  • Quality sleep: Prioritize seven to nine hours of sleep nightly by maintaining a consistent schedule, creating a relaxing bedtime routine and optimizing your sleep environment (cool, dark and quiet). If you need a nap during the day, consider using one of the nap pods on campus.
  • Social connection: Maintain relationships even during busy periods. Schedule regular time with friends, join campus organizations, form study groups and attend student events to meet new people.
  • Professional support: Don't hesitate to seek help when needed. Campus counseling services, healthcare providers and peer support programs are valuable resources that can provide specialized guidance.

Resources

If you’re still struggling to manage feelings of stress or anxiety or are feeling overwhelmed, there are resources on campus that can help.

Counseling and Psychiatric Services (CAPS)
CAPS offers workshops, drop-in hours, screening appointments and referrals to help students address mental health concerns and feel their best.

AcademicLiveCare
All students can access free medical and mental health support, including psychiatry, virtually through AcademicLiveCare. Simply sign up using your IdentiKey.

Peer Wellness Coaching
Meet with a trained student to explore how you can improve your study skills, enhance your time management, meet new people, create routines and more.

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 (CRC) and Counseling and Psychiatric Services (CAPS). Check the online schedules to learn more.