The new school year is here, and this is a time when parents, teachers, and students need more energy than ever. Trying to balance everyday pressures can be challenging and when exams, extra-curricular activities and other pressures are added, it can be very stressful and sometimes overwhelming.

There are many things that can be done to manage stress and cope better with day to day events. It is important to identify when stress levels are building before people become overstressed. This can be done by monitoring thoughts, feelings, behavior, and physical state for indication of stress.

Thoughts and feelings of worry, fear, irritability, moodiness, and being overwhelmed are consistent with stress. Behaviors like crying, nervousness, increased alcohol or drug use, sleep difficulties, appetite changes are also consistent with stress. Finally physical expressions of stress include headaches, stomach distress, muscle tension, dry mouth, and fatigue.

There are a number of things people can do to help themselves manage stress including:

1. Breath deeply and slowly. Stress often causes us to breath rapidly and shallowly. This, in turn, almost always causes more physiological stress, Try taking a few slow deep breaths. Do this by breathing in deeply and slowly through the nose, hold the breath while you count to 4 (or more), and then exhaling through your mouth.
2. Effectively managing time. Poor time management is a common source of stress for people. Planning ahead and making a reasonable, realistic, schedule is important. In your schedule make sure to include time for yourself and other stress reduction activities.
3. Increase physical exercise. Exercise is a key component of stress reduction. Find a physical activity you find enjoyable and schedule it into your life on a regular basis. Options such as walking, running, swimming, dance, and martial arts are good for some people.
4. Sleep and eat properly. Try to get enough sleep each night so you feel rested the next day. Follow a balanced diet with nutritious foods. Avoid consuming too much sugar or caffeine, the temporary “highs” often result in a “crash” later.
5. Talk about it., Try to express your feelings in an appropriate way with a friend, family member, teacher, clergy person, or counselor. Sharing your feelings by talking with someone else can clear your mind of confusion so that you can focus on problem solving. Also, consider writing down thoughts and feelings. Writing can help clarify a situation and allow you a new perspective.

While people can do a lot for themselves, help from the right professional can be extremely valuable. Please feel free to give me a call at 805-279-7007