DEALING WITH STRESS AND ANXIETY

Feeling overwhelmed by stress and anxiety? In this resource, we’ll explore practical techniques for regaining control over your sense of mind and coping with life’s challenges.

Research has found that only 5 minutes of daily breathwork can significantly reduce anxiety. One highly effective method is cyclical sighing. This technique involves inhaling through the nose until the lungs are halfway full, pausing briefly before inhaling with another breath to fill the lungs. Then, exhale the breath slowly through your mouth.

Repeating this process multiple times can improve your mood and physiological well-being. Cyclical sighing prevents you from going over and over your thoughts. It allows you to break the anxiety spiral and increase your energy.

Stress is similar to anxiety, but it is different because external problems trigger stress. Problems contributing to university students' feeling overwhelmed may originate from academic workload, financial difficulties, and developing independence.

Research among this demographic has found that using the mobile meditation app “Calm” is effective in short-term and long-term stress reduction regardless of time spent meditating. Individuals can meditate using the app's “daily Calm” function for individual guided or unguided programs lasting for the duration of their choosing.

Calm uses parts of cognitive behavioural therapy. Users can develop awareness of their thoughts and emotional responses to create or alter their perceptions for a more balanced thought process.

The importance of exercising for anxiety and stress cannot be understated. University students taking a 20-minute exercise break from a mentally demanding task reported higher relaxation post-activity. By promoting relaxation, anxiety and stress are reduced.

While breathing techniques, meditation and exercise are effective for managing stress and anxiety, if these experiences remain significant and persistent, there may be an underlying issue that requires alternative solutions. If this resonates with you or you seek more information, please utilise the displayed resources.

References:

Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1). https://doi.org/10.1016/j.xcrm.2022.100895

Blasche, G., Szabo, B., Wagner‐Menghin, M., Ekmekcioglu, C., & Gollner, E. (2018). Comparison of rest‐break interventions during a mentally demanding task. Stress and Health, 34(5), 629–638. https://doi.org/10.1002/smi.2830

Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: a Review of Meta-Analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1

Huberty, J., Green, J., Glissmann, C., Larkey, L., Puzia, M., & Lee, C. (2019). Efficacy of the Mindfulness Meditation Mobile App “Calm” to Reduce Stress among College Students: Randomized Controlled Trial. JMIR MHealth and UHealth, 7(6), e14273. https://doi.org/10.2196/14273