Stress Management for your Study - Let's relax

Stress Management & Relax for your Study

5 Simple, effective techniques to help you if your’re feeling overwhelmed.

Tip 1: Relax your muscles

Tense, relax, breathe

Starting with your feet, tense and relax one muscle group at a time until you have relaxed your whole body.

1. In hale deeply when you tense your muscles
2. Exhale fully when you relax
3. Avoid holding your breath as this can create more tension
4. It can help to imagine tension leaving your body as you release your muscles

Tip 2: Control your breathing

Box breathing – the 4 steps

1. Breathe in for four seconds
2. Hold your breath for four seconds
3. Breathe out for four seconds
4. Wait four seconds before repeating

Continue for as long as you want to, to help you feel more calm. 

Tip 3: Ground your senses

The 5-4-3-2-1 technique

Look around you and name out loud:

5 Things you can see

4 Things you can touch

3 Things you can hear

2 Things you can smell

1 Thing you can taste

Tip 4: Get back to nature

Some favourite ways to connect with nature:

•       Being present in the outdoors (or even looking out of your window), taking time slow down and focus on your surroundings

•       Getting active in the fresh air, spending some time moving your body to release endorphins. Even a brisk walk can really help to lift your mood.

•       Bringing nature indoors.  Opening curtains or blinds, arranging flowers and caring for plants are all ways to improve your mental wellbeing.

 Tip 5: Try something creative

Being creative can help to distract you from daily stress and worries, give you mind space to reflect, and boost your confidence and self esteem through learning a new skills.

•       Write, doodle, colour – or try something new.

•       Even a small amount of creativity can reduce your stress and anxiety levels – and you don’t need to be an artist.

Get those creative juices flowing !

Date : 9 Feb 2023