The end of the year brings joy, but it can also come with a heavy load of stress. From final exams to family dynamics, here’s how to tackle the pressure before it gets overwhelming.
A Time for Joy, But Stress is Inevitable
The holiday season is meant to be filled with cheer, but the reality for many people is a whirlwind of anxiety. For students, faculty, and even those outside the academic world, the pressure of gift shopping, deadlines, family expectations, and the stress of wrapping up the year can take its toll.
At Georgia State University, Raé Nicole Lundy, director of the Counseling Center, reminds us that stress is a natural part of life. While it may be unavoidable, there are numerous ways to manage it before it spirals out of control.
“Stress is a component of life,” Lundy says. “The good news is that there are many ways to treat it.”
Mitigating Stress: Anticipate and Prepare
One of the most effective ways to deal with stress is to mitigate it before it even happens. This involves preparing for stressors in advance, so they don’t catch you off guard. Lundy suggests that students, for example, can ease the anxiety of heading home for the holidays by having open conversations with family members ahead of time. This allows them to address any potential tension before it escalates.
For those whose home environment isn’t a place of comfort, Lundy emphasizes the importance of seeking support from the Counseling Center. “If home is not a safe place, students can come to the Counseling Center to process with a counselor in a confidential, safe space,” she says.
Mitigation also extends to practical steps, like planning ahead for exams, holiday shopping, and other tasks that can weigh on your mind. Preparing early can help alleviate the last-minute rush that contributes to heightened stress levels.
Regulating Stress: Healthy Habits Matter
Regulating stress involves paying attention to the habits that can make anxiety worse. According to Lundy, the three key elements to focus on are nutrition, sleep, and exercise.
When you’re running on empty, it’s easy for stress to feel overwhelming. “What you eat, how much you’re sleeping, and your level of exercise all play a huge role in regulating stress,” she says.
Healthy habits won’t eliminate stress, but they can significantly improve your ability to cope with it. A balanced diet, regular sleep, and physical activity help the body maintain its balance, making it easier to deal with stress.
Here’s a simple guide to regulating stress:
- Eat well: Choose nutrient-rich foods to fuel your body and mind.
- Sleep: Aim for 7-9 hours of quality sleep per night.
- Exercise: Even a short walk can reduce stress and improve mood.
Incorporating these into your routine might not solve all your problems, but they’ll certainly make managing stress easier.
Managing Stress: Mindfulness and Seeking Help
Managing stress requires a bit more effort. It’s about finding new ways to approach challenging situations and reduce the emotional toll. Lundy suggests that identifying your personal stress triggers can go a long way. For example, if family gatherings tend to get heated, it might help to avoid certain topics that ignite tension.
When you can’t escape a stressful environment, sometimes it’s best to adjust your approach. If the news causes anxiety, consider turning it off. If a difficult conversation is unavoidable, try to shift your perspective.
A powerful tool in managing stress is mindfulness. Page Anderson, an associate professor at Georgia State, advocates for mindfulness as a means to actively reduce stress and anxiety. Through mindfulness practices like meditation, you can become more aware of your thoughts and feelings in the present moment, without judgment.
“Mindfulness interventions can significantly reduce anxiety and stress,” Anderson says. “And mindfulness apps make it easier for people to practice, no matter where they are.”
Studies have shown that even short-term use of mindfulness apps can reduce anxiety within weeks. Anderson’s research with the University of Central Oklahoma found that these apps can effectively lower symptoms of stress, offering an alternative for those who may find traditional counseling difficult to access.
Know When to Seek Help
Sometimes stress and anxiety become too much to handle on your own, and that’s when it’s crucial to seek help. If you find that stress or anxiety is lingering for more than a couple of weeks, it’s time to reach out to a professional.
“If symptoms persist, it’s a good idea to see a counselor,” Lundy advises. “It’s OK to ask for help. Part of being able to experience emotional health is paying attention to what you are experiencing.”
The Counseling Center at Georgia State offers resources for students dealing with anxiety, stress, or other mental health issues. Counseling services are available in-person at the Atlanta Campus Counseling Center or virtually, ensuring that students can access support from any of Georgia State’s campuses. For those in need, you can reach out by calling 404-413-1640.
Mental Health Resources Available
- Counseling Center: In-person and virtual services available.
- Call: 404-413-1640 to schedule an appointment.
- Location: 75 Piedmont Ave, Suite 200, Atlanta, GA.
