Stress Management
Support for SUNY Oneonta Students
Amira The Healing Space | MA Therapy, LLC
Everyone encounters stress during their lives at one point—never-ending bills, demanding schedules, work, and family responsibilities—and that can make stress seem inescapable and uncontrollable. For college students, stress may come from academic pressure, deadlines, social dynamics, financial concerns, and balancing multiple responsibilities at once.
Stress management skills are designed to help a person take control of their lifestyle, thoughts, and emotions while learning healthier ways to cope with challenges.
Learning to manage stress effectively can improve concentration, emotional well-being, physical health, and overall quality of life.
Find the Cause
The first step in stress management is identifying your stressors. While this sounds fairly easy—it’s not hard to point to major changes or a lot of work piling up—chronic stress can be more complicated than it first appears.
Many people don’t initially realize how their daily habits contribute to their stress levels. For example, work piling up may not always be due to the demands of a class or job, but sometimes from procrastination, lack of sleep, or difficulty organizing responsibilities.
Recognizing your personal stress patterns can help you take meaningful steps toward managing them. When you understand what is within your control, you can begin making adjustments that reduce overwhelm.
Strategies for Stress Management
Once you’ve identified what causes your stress, focus on what you can control. Reducing unnecessary stressors and building consistent self-care habits can make a meaningful difference.
Instead of automatically scrolling on your phone or responding to messages late at night, consider taking a short walk, reading a book, or doing something that allows your mind to relax.
Maintaining a healthy routine can significantly improve how your body and mind respond to stress. Helpful habits include:
• Eating balanced meals
• Exercising regularly
• Getting enough sleep
• Taking breaks during long study sessions
• Setting realistic expectations for yourself
Making time for yourself is also essential. Relaxation activities look different for everyone. Some people enjoy yoga, meditation, or tai chi, while others may prefer listening to music, watching a movie, journaling, or spending time with friends.
Most importantly, remember that you don’t have to manage stress alone. Talking with supportive friends, family members, or a counselor can make challenges feel more manageable.
If stress becomes chronic or begins to interfere with your daily functioning, reaching out to a mental health professional can be an important step.
Quick Stress Busters
Sometimes the most effective way to manage stress is to pause for a few minutes and reset your mind and body. Small actions can help calm your nervous system, improve focus, and shift your mood.
Here are a few simple techniques you can try whenever stress starts to build.
5-4-3-2-1 Grounding Exercise (Calm Anxiety Quickly)
This grounding technique helps bring your attention back to the present moment when your thoughts feel overwhelming.
Try identifying:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Watch a quick guide:
https://www.youtube.com/watch?v=30VMIEmA114
Box Breathing for Stress Relief
Box breathing is a simple breathing technique used by athletes, clinicians, and military professionals to calm the nervous system.
Steps:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold again for 4 seconds
Repeat for several cycles.
Watch how it works:
https://www.youtube.com/watch?v=tEmt1Znux58
Guided Body Scan Meditation
A body scan helps release physical tension caused by stress and anxiety by slowly bringing attention to different parts of the body.
Try a short guided exercise:
https://www.youtube.com/watch?v=15q-N-_kkrU
Take a Short Movement Break
Even 5–10 minutes of movement can reduce stress and improve mood.
Helpful options include:
• walking outside
• stretching
• light yoga
• dancing to music
• short workout breaks
Beginner yoga for relaxation:
https://www.youtube.com/watch?v=v7AYKMP6rOE
Listen to Music to Reset Your Mood
Music can help regulate emotions and calm the mind.
Relaxing music playlist:
https://www.youtube.com/watch?v=lFcSrYw-ARY
Take a Nature Break
Spending time outdoors—even briefly—can help reduce stress and improve concentration.
Try:
• walking around campus
• sitting outside between classes
• listening to nature sounds
Nature relaxation video:
https://www.youtube.com/watch?v=1ZYbU82GVz4
Laugh and Reset
Laughter can lower stress hormones and help shift perspective.
Laughter can lower stress hormones, relax your muscles, and help shift your perspective when things feel overwhelming. Taking a few minutes to watch something funny can be a simple way to reset your mood.
Try one of these short clips:
Stand-Up Comedy – Clean Jokes Compilation
https://www.youtube.com/watch?v=9ispqZwUNRI
Clean Stand-Up Comedy Clip
https://www.youtube.com/watch?v=mjrf6moA5Fc
Short Clean Stand-Up Comedy Compilation
https://www.youtube.com/watch?v=kSF203JIFG4
Clean Comedy Highlights Compilation
https://www.youtube.com/watch?v=yX3LYlxZlBI
Even a few minutes of laughter can help reset your mood and make it easier to return to studying or daily responsibilities with a clearer mind.
Remember
Stress is a normal part of life, especially during college. Learning how to pause, reset, and care for your mental health can make a meaningful difference in how you handle challenges.
If stress begins to feel overwhelming or persistent, consider reaching out for support.
SUNY Oneonta students can schedule free virtual counseling sessions through Amira The Healing Space.
Schedule here:
https://AmiraTheHealingSpace.as.me
You don’t have to manage stress alone—support is available.