Stress Management Guide Covid-19

Mr. Dever, Community Counselor

Ways to Balance Out & Reduce Stress:

Physical Exercise: is a great stress buster:
Walk, jog, run, bike, skateboard, workout at a gym, walk the dog, shoot hoops, Yoga, stretching, any physical activity will help 

Mental Exercise: Meditation & Prayer can help center your thoughts

Take a Break: listen to music/podcast, play a game, watch funny videos

Connect: talk to friends, family, classmates in person or through technology

Deep Breathing: 4-4-4 simple breathing method: breath in for 4 seconds, hold for 4 seconds, exhale for 4 seconds — Do this 5 times and repeat as needed

Nutrition: a healthy & nutritious diet helps the body and mind deal with stress

Hydrate: drink plenty of water – simple formula to follow: your weight divided by 2 = number of ounces of water/day – avoid energy drinks, soda & caffeine 

Sleep: adolescents need approximately 9-9.5 hours/day to function effectively 

Time Management Skills: use time management to balance out academics, athletics, activities, leisure time, family commitments and working a job or service project

  • Utilize distraction free space to attend Zoom classes, complete work and to study
  • Determine a schedule that works best for you to keep a healthy balance
  • Schedule time to prioritize what is most important and to balance out work and play
  • Schedule out a few days in advance or a week at a time to see when time will be most limited or demanding of your energy 
  • Schedule homework, practices, leisure time, throughout each night 3:00-10:00
  • Be flexible: Adjust your schedule as needed when something pops up unexpectedly

Keep in Mind:

Stress is felt daily and in many degrees – its a normal part of life

Stress is your body’s natural reaction to demands, events & changes

Stress in moderation is a good thing – it keeps you sharp & focused 

Stress can come from both positive and negative events