Stress Management

As you prepare for college and adulthood, you’ll face more responsibilities, decisions, and expectations. It’s normal to feel pressure! Whether it’s from academics, family, relationships, or your own goals, stress is part of growing up. In fact, when managed well, it can help you stay alert, motivated, and productive.

But when stress piles up, it can also make you feel drained, unmotivated, or even sick. That’s why learning to manage stress is an essential life skill not just for school, but for your well-being in the years ahead.

Stress isn’t always bad. It’s your body’s natural reaction to challenges. The key is managing it well.

There are two kinds of stress:

Eustress

This is positive stress. It motivates you to act, focus, and achieve.

For example, the excitement before a big presentation or a friendly competition can push you to perform at your best.

Distress

This is negative stress.

It happens when pressure becomes too heavy to handle. It can cause anxiety, tiredness, or even health problems when it lasts too long.

Common Misconceptions about Stress

Let’s clear up a few myths:

❌ “All stress is bad.” → Not true. Some stress (eustress) helps you grow.
❌ “If I’m stressed, it means I’m weak.” → Everyone experiences stress. What matters is how you respond.
❌ “Avoiding stress completely is the goal.” → You can’t avoid stress, but you can manage it”
❌ “Relaxing means being lazy.” → Relaxation helps you recover so you can keep performing well.
❌ “Only big problems cause stress.” → Even small issues can add up over time.

Finding your optimal stress level is what leads to healthy performance and well-being. Everyone’s tolerance is different, and learning to manage stress helps you raise that tolerance over time.

Short-Term Techniques

When you feel overwhelmed, it helps to know which techniques bring immediate relief and which build resilience over time.

Use these when you need to calm down quickly:

Deep breathing or grounding exercises (focus on your breath or your senses)
Short breaks between study sessions
Listening to music that soothes you
Talking to a friend for emotional support
Positive self-talk, like “I’ve handled tough days before, I can handle this too.”

Long-Term Techniques

These take time but help prevent burnout:

Time management: Plan ahead, break tasks into smaller steps.
Healthy routines: Get enough sleep, eat balanced meals, exercise regularly.
Journaling: Reflect on what triggers your stress and how you react.
Setting boundaries: Learn to say no when you’re at capacity.
Seeking support: Talk to a counselor, mentor, or teacher when needed.

HINGA Method

H – Huminto muna.
Pause. Take a short break before reacting. Even a few seconds can help you think clearly.

I – Inhale nang malalim.
Breathe deeply and slowly. Simple breathing exercises can calm your body and clear your thoughts.

N – Namnamin ang nararamdaman.
Notice what you feel. Ask yourself: What is my body telling me? What emotion am I feeling?

G – Gawan ng paraan.
When you’re ready, face the problem.
There are two kinds of coping you can use:

Emotion-focused coping: Addresses your feelings first. It brings short-term relief (like deep breathing).
Problem-focused coping: Addresses the source of the stress. It brings long-term solutions.

Ask yourself:

What can I do right now to feel better?
What can I do to solve this problem?
What’s within my control? What isn’t?
Who can help me?

A – Alagaan ang sarili.

End with self-care. This can be as simple as resting, talking to a friend, or doing something you enjoy. Remember, caring for yourself also means reaching out for help when needed.

Emotion-focused Coping

This means managing your emotional response to stress. Use it when the situation is not in your control.

Examples:

Doing breathing or relaxation exercises
Venting to a friend to release tension
Writing in your journal to express feelings
Practicing mindfulness or prayer to regain perspective

Emotion-focused coping provides short-term comfort that allows you to recover before returning to problem-solving.

Problem-focused Coping

This means dealing with the cause of stress directly. You can use it when the situation is within your control.

Examples:

Creating a study schedule to prepare for exams
Asking your teacher for clarification instead of silently worrying
Resolving a conflict by communicating calmly
Making a to-do list instead of panicking about deadlines

What does this coping look like?

Here are concrete examples:

Stress is part of growth. It becomes harmful only when left unmanaged.

Remember these key points:

Not all stress is bad. Eustress helps you grow; distress holds you back.
Balance short-term and long-term coping. Breathe now, plan for later.
Match your coping to the situation. If you can’t change it, calm yourself. If you can, take action.

Learning to manage stress now prepares you for the independence and challenges of college life. You don’t have to eliminate stress... you just have to learn how to make it work for you, not against you.

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