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Stress

The Student Health Care Centre offers different forms of stress management, such as courses, lectures, workshops and individual meetings. With the appropriate form of support from Student Health, you can rediscover your energy sources and better deal with your stress factors.

Courses and workshops at Student Health

Relaxation exercise

Five minutes' relaxation

Simple breathing exercise

  1.  Take a few deep breaths through your nose, so your stomach and shoulders drop.
  2.  Breathe slowly through your nose, while silently counting to four.
  3.  Hold your breath and count to two.
  4.  Exhale slowly through your mouth, while silently counting to four.

Repeat the exercise five to ten times.

If you are not used to breathing exercises or if you feel dizzy, go back to breathing normally.

When you just don’t have the time

Time management is really about learning to identify and prioritise those activities that help you reach your goals. You spend more time on things that are important and valuable to you.

  •  Every day, make a list of what you have to do.
  •  Deal with important and urgent things first.
  •  Allow yourself to delegate things to other people.
  •  When planning your day, leave space for some ‘me-time’ and unexpected events.

Be aware of attitudes/behaviours in yourself that take up unnecessary time, such as demands on yourself to be perfect, avoiding or postponing difficult decisions, or worrying about the future. Instead, focus your energy on activities and thoughts that inspire and strengthen you.

Top ten tips - stress management 

  •  Learn to say no! This allows you to say yes to your priorities and say yes to yourself.
  •  Regular exercise can prevent and reduce stress and can also be valuable ‘me-time’.
  •  In a stressful situation, try to think what is the worst thing that could happen. Genuine catastrophes are rare.
  •  Try to get a moment to yourself every day. A good strategy can be to book a slot in your diary.
  •  Dare to change the things that you have the power to change, and let go of things that you cannot control.
  •  Change one thing at a time; don't try to change everything at once.
  •  Reduce the demands on yourself - try to look at yourself in the same way as you see your best friend.
  •  Plan your day according to your life rhythm - what part of the day are you most creative, motivated, tired or social?
  •  Focus on yourself instead of comparing yourself to what others achieve.
  •  Choose positive thoughts. The way we think affects our well-being.

Relaxation for the whole body

Muscular relaxation is very good in many different ways. This exercise can help you relax if your shoulders and neck feel tense, if you have trouble sleeping or if you feel stressed in general. If you are not used to breathing exercises or if you feel dizzy, go back to breathing normally.

  •  Lie down or sit comfortably, take a few deep breaths through your nose, and let your stomach and shoulders drop.
  •  Breathe slowly through the nose, while counting to four and tensing your right hand.
  •  Hold your breath for a few seconds, while continuing to tense your hand.
  •  Slowly exhale through your mouth, while letting your hand relax.

Continue to tense (inhale) and relax (exhale), one part of your body at a time - hands, arms, feet, calves, thighs, backside, stomach, shoulders and face. Feel the difference between a tensed and a relaxed muscle.

Useful links

Stress Research Institute
 


Page manager: marie.delsander@liu.se
Last updated: Wed Dec 07 16:42:40 CET 2016