If stress were an Olympic sport, high school students would, without question, be gold medalists. Between balancing homework, extracurriculars, and social lives, high school sometimes feels like a never-ending race to an uncertain finish line. Our busy schedules combined with constant pressure to be our best can make us forget to take time for ourselves. That’s why National Lighten Up, Loosen Up Day, is observed each year in November. Whether you need a mental recharge or just a mood booster, here are some easy ways to help you unwind and get back on track.
1) Breathe
Deep breathing exercises and meditations are powerful ways to calm your mind. When stressed, our body enters “fight or flight” mode, and releases epinephrine, also known as adrenaline, that speeds up our breathing. Taking a few minutes to breathe mindfully helps to lower our heart rate, reduce blood pressure, and decrease stress hormone levels. This happens because deep breathing increases oxygen flow to the brain, which helps us think more clearly and feel more in control. Focusing on breathing can take your mind off stressors and bring you back to the present moment.
2) Take a Power Nap
Sometimes all our brains need is a short break from the mental stress and exhaustion. When we’re stressed or sleep deprived, it can lead to low energy, irritability, and difficulty concentrating. Taking a short 10-20 minute nap can work wonders for your focus and energy. This is because our body strengthens memory connections during our sleep, making it easier to retain information. And short naps are ideal since a nap over 30 minutes can leave you feeling groggy by interrupting a deeper sleep phase. Moreover, longer naps may interfere with nighttime sleep so make sure to set an alarm!
3) Get Moving
Exercise is one of the best ways to reduce stress because it releases endorphins, which are the body’s “feel-good” hormones. Getting those muscles pumping can offer a range of benefits, including stress reduction, mood enhancement, improved sleep, and increased energy levels. This tip doesn’t require a gym membership; you can do any type of movement that works for you. Generally, aerobic activities that get your heart pumping are the most effective for reducing stress. If you’re glued to your desk all day and don’t have time for a full workout, don’t worry! A 15 minute brisk walk is enough to lift your mood by triggering endorphin release.
4) Laugh it Off
It may sound simple, but laughter is a natural stress reliever; it lowers levels of cortisol and adrenaline, two key hormones associated with stress. As we laugh and these hormone levels decrease, our muscles relax and endorphins are released. I would recommend watching a comedy show like Modern Family or New Girl, or a funny video. Socializing is also extremely important during stressful times. This can look like talking with someone on the phone, or hanging out with someone with hilariously bad jokes. All in all, sharing stories or listening to someone else talk about their day can shift your focus from what’s bothering you.
5) Practice Saying “No”
Many of us feel the pressure to say “yes” to everything, from extra credit assignments to weekend plans. But overloading yourself can lead to burnout and stress. It’s important to learn how to set boundaries and prioritize what really matters to you. Learning to say “no” is necessary for managing your time and energy. Politely declining tasks and commitments will declutter your schedule and help you feel less overwhelmed. Always remember to leave a little free time for yourself every day to do the things you enjoy.
Stress may be unavoidable, but there are so many ways to manage it and regain balance in your life. Finding small ways to “lighten up” and “loosen up” in everyday life can make a huge difference, especially with exams and the holidays coming up. Try these tips to help you stay calm, focused, and ready to tackle whatever challenge that comes your way. A healthier, happier, and more relaxed you is always worth it. Wouldn’t you say so?
