THE GUIDE TO
SELF HELP
How to Manage Stress and Anxiety.
Written by Maheer Kirpalani
Designed by Shradha Balaji
HYDRATE.
Throughout periods with increased stress,
individuals tend to forget to drink water, which
leads to higher cortisol levels (the stress hormone)
and dehydration may be a trigger for anxiety.
Staying hydrated leaves you fresh and able to
function well; as well as the fact that water has
natural calming properties. If you have difficulties
with this, try water minder, an app that tracks your
water intake.
TIME-MANAGEMENT.
Being academically successful does not denote that
one should not have a social life and/or not get
enough sleep.Prioritise. Whether it be by noting
down a list of tasks or using a management app such
as TickTickDo not over-commit. Being a part of
every club or activity is not the solution. Focus on
interests. Delegate work. Let go of the need to
oversee every task.
TAKE A SHOWER.
It aids as a muscle relaxer, calming built-up tension as
a result of stress and anxiety. Moreover, the act of
cleansing yourself physically, in some sort clears your
mind. One could even play music which releases
endorphins in the brain.
FOCUS ON THE ACTION.
Upcoming events may lead to you overthinking. By
convincing yourself to focus on the present, you are
able to relax and gradually prepare yourself for that
event without fear or worry that may affect your
performance.
TALK IT OUT.
Whether it be school-related or not, our student body
is willing to talk through their issues or work stress. If
you are feeling extra anxious or stressed, talk to a
trusted friend. It may make you realize how irrational
your worry is, or allow you to be present; talking face-
to-face counteracts the body’s defensive “fight-or-
flight” response. Or, if you would feel more
comfortable discussing a question or thought
anonymously, send a response to the advice column.
TAKE INTENTIONAL
BREAKS.
If you fix a time for you to relax, instead of
considering it as procrastination; it will give you the
time to de-stress that you need, free of guilt.
EXERCISE.
It releases endorphins which make you feel great,
and it may also provide a mental break from
everything else. Whether it be taking a walk or going
to the gym for thirty minutes, physical activity acts as
an excellent stress reliever.
RELEASE THE CONTROL
OF THE OUTCOME.
Developing the mindset that “it is what it is” helps
as there are always factors that are out of our
control, and focusing on that only makes it worse.
Hence, by letting go of the need to control the
outcome, it clears our mind of things that are out
of our hands regardless; giving you fewer things
to worry about.
MINDFULLNESS AND
MEDITATION.
Meditation allows an individual to focus on the
present, it helps to reduce worrying thoughts and
improves cardiovascular health. One can practice
deep-breathing, which is recommended to span
over ten minutes or as much time as needed. Even a
simple regular three-minute exercise may further
provide huge benefits. Another option is guided
meditation using apps such as Calm or Headspace.
Please note that even if you feel worried in class,
you could search up “deep-breathing” on Google
and a short exercise will show.