Practice breathing exercises. If you ever find yourself overwhelmed with homework, social obligations, or extracurriculars, take a few minutes to yourself to steady your breathing. It can be as easy as four counts in, four counts out. Why does this work you ask? Breathing this way helps deactivate the stress response in your brain. In other words, your breathing is telling your brain that “you’re okay,” and if you do it right, you will feel instant relief! 

Reduce your caffeine levels. Caffeine is a big contributor to anxiety symptoms. It stimulates your “flight or fight” response, but when there’s no threats around, this can mimic symptoms of anxiety. Each person has a different tolerance of how much they can take, but high levels of intake can make you extremely on-edge and jittery. They can also make you moody, irritable, and keep you awake too late, which can be good when you need to finish that paper due tomorrow, but not when you need to go to sleep. So next time you wake up, pour yourself a glass of water or juice. You’ll not only feel less stressed, but also more alert and hydrated.

Hug somebody! Positive physical contact and human touch releases oxytocin, which helps to lower stress symptoms such as high blood pressure and increased heart rate. Not only does this make you less stressed, but it can also help with overall health. Hugs lasting over ten seconds can help you fight infections and boost your immune system. Hugs over fifteen seconds increase trust between the participants. And hugs lasting over twenty seconds can lower your overall stress levels. So hug someone today, whether it is your friend, your siblings, or your teammate. It will not only make you feel great, but it’ll probably make them happier too, as it increases a sense of belonging. 

Try to laugh about something! Whether it be a joke from a friend or a test you just failed, laughter is truly the best medicine. Laughter triggers the release of endorphins, which are the chemicals in your body that make you feel good. Endorphins promote a sense of well-being and can even temporarily relieve pain. So if you are ever feeling overwhelmed throughout the day, try to step away from the stress and find something to laugh about! 

Take a break. Between homework, classes, extracurriculars, and early decision applications for the seniors, students always have something to do, but working without breaks is bad for your mental health. It can lead to more stress, and in some cases, it’ll burn you out. Taking breaks can prevent this; all you have to do is regroup, destress, and do something you love, whether that is cleaning your room, taking a bubble bath, going for a walk, or getting in touch with a friend.

Exercise. One of the most important things you can do for your mental health is putting physical stress on your body. It sounds counterproductive, but it’s true; regular exercise can release endorphins (chemicals that improve your mood and generally make you feel better). In addition, exercise can improve your sleep quality and boost your confidence! And spending time outside can also be good for your mental health; studies show that people who spend more time outside have lower stress levels and heightened productivity. Try setting aside some time this week to go outside and exercise, whether it’s a weekly run, a scheduled sports game, or a walk around campus during a free period.

Don’t be afraid to ask for help. Do you know how many therapy sessions it takes for someone to start feeling noticeably better? None. Change starts immediately after they make the initial appointment. No matter what you’re going through (stress, feelings of inadequacy, dealing with a breakup, home life, or even a particularly hard teacher…), asking for help will instantly make you feel better. You are recognizing where you can improve, and rather than beating yourself up about it, you’re finding a way to work through it. Remember: one assignment is not worth more than your mental health.

Use visualization to create positive outcomes and reduce stress. Creating vivid fantasies in your head or daydreaming might not be seen as a productive way of producing a desired outcome. But positive visualization helps to create a sense of familiarity during a stressful or critical moment by tricking your brain into thinking you have already successfully completed the task. Studies have shown that your brain uses the same neural pathways when experiencing a real memory or simply imagining one. Therefore, if you imagine something vividly with emotion, your brain chemistry changes as if the experience was real, and your mind records it as a real memory. Next time, instead of getting overly worried before a big game or putting yourself down before a test, try to vividly visualize yourself succeeding instead!

Give thanks! The act of expressing thanks for someone or something can do wonders for your mental health as well. By reinforcing feelings of worth in others, you can also increase your own sense of well-being by vocally acknowledging the things that mean a lot to you. In addition, gratitude can decrease your levels of stress, decrease the effects of toxic emotions such as anger and shame, improve your overall sleep quality, and reduce physical pain as well. 

Say “YOU can do it.” When you have moments of panic, stress, and doubt about your abilities as a student, you might be tempted to say to yourself, “I can't do this.” However, studies have shown it’s much more effective to say this: “You can do it.” Speaking to yourself in the second person can simulate encouraging words from mentors, such as teachers, coaches, and role models. In other words, it’s as if somebody else, somebody that you admire, is supporting you, reinforcing your strengths, and expressing their confidence in your abilities. Likewise, when you say it, you’ll be more productive, more motivated, and more confident in yourself.

Sleep! Lack of sleep is one of the main contributors to stress! Even getting just a little less sleep than recommended can drastically change your mood levels. Furthermore, your mood levels can affect how you sleep; it turns into a never-ending cycle of insomnia and stress. Instead of staying up until two or three in the morning, try to let yourself go to bed earlier, such as ten or eleven. You could also try waking up earlier before getting ready to create extra time in the morning to be productive. Either way, sleep, sleep, sleep.

Practice forgiveness. Whether this be that of others or of yourself, forgiveness is a great way to improve your mental health by letting go of grudges or issues that you've had in the past. Forgiving someone else will make you feel better about your relationship with that person, and forgiving yourself is essential to living a happy life. The next time someone wrongs you, think about how you understand their point of view and their actions. And next time you make a mistake, take it as an opportunity to do it right the next time. Forgiveness also increases awareness of and accountability for your actions, and it helps you let go of any negative energy you've been holding onto. 

In the time of the COVID-19 pandemic, replace toxic thoughts of catastrophe with more loving ones. Focus on what you can control, do what helps you feel a sense of safety or distraction, spend time outside away from crowds, engage in mindfulness activities like meditation and journaling, and reach out if you need support.

Stay connected with your friends! According to many mental health studies, friendship is one of the most important relationships we maintain, and it does wonders for our mental health. Don't sequester yourself off from social circles just because you can't be in close proximity to them. We have so many ways to connect with friends, so utilize them! FaceTime, text, call, or even just comment on an Instagram post. You can also download Netflix Party on Chrome and start a new series or an old movie together. Perhaps just send a letter and see what happens! In any case, set aside time each day to connect with friends, acquaintances, or anybody you might want to maintain relationships with during spatial distancing.

Rest your eyes! Excessive use of screens can lead to a "digital drain," which is bad for both our physical health and our mental health. Not only might you be experiencing blurry eyes, head and neck aches, and insomnia, but this digital drain can increase anxiety, distractibility, and loneliness - especially if most of your time is spent looking at the news or other people's social media. Limit your screen time when you can, and go outside! Climb a tree! Read a book! Do some art! Or even take a nap. And when you are online, curate the experience. Figure out what works for you: avoid the news if that makes you stressed, be aware of the credible sources, and try not do go down a TikTok spiral...