Counseling

anxiety-stress

Take care of yourself: eat well, get enough sleep and exercise

Shed the urge to be perfect

Become a good time manager

  • Maintain a prioritized to-do list
  • Know your deadlines and plan for them
  • Break large projects into manageable pieces
  • Identify “time-wasting” behavior and make adjustments

Notice your energy and concentration levels: take breaks as needed; stretch, walk.  Attend to your natural rhythms such as noticing what time of day are you most productive

Recognize your limits and know when to say “no”

Give and get support:  stay active and talk with trusted friends, your family or others in your support community when feeling overwhelmed, anxious or worried.
 

Use relaxation techniques

Controlled deep breathing

  • Exhale (“cleansing breath”)
  • Breathe in deeply and slowly through your nose
  • Hold
  • Exhale deeply and slowly through your mouth
  • Repeat 1 – 2 times

Progressive relaxation:  tense and relax various muscle groups particularly neck and shoulders

Find alternative ways to handling negative thoughts, such as:

“The workload is impossible” to “I can divide each project into smaller pieces and
 take each step a little bit at a time.”
 
“If I sound or appear confused, I may not seem smart enough”                    to “I’m probably not the only one with questions and there are campus resources if I need additional help.”
“Oh, no, I’ll never be able to do this" to “It’s normal to feel nervous. I can manage my time effectively, prioritize each step and confer with my classmates.”

Test Anxiety Tips

To learn more, obtain a pamphlet or visit the sources listed below.

Pamphlet available through UW Bothell Student Mental Health Counseling Services:
“Stress in College: what Everyone Should Know.” American College Health Association, November 2006.

Mills, Harry; Reiss, Natalie; Dombeck, Mark. “Stress reduction and management.” MentalHelp.net, June 30, 2008.  

 

 

 

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