Managing Stress Before It Builds

February can feel deceptively calm; you're settled into classes, midterms are still a few weeks away, and the semester feels manageable. This makes it the perfect time to build stress management skills before you need them urgently.

The Stress Build-Up Pattern

Many students experience a predictable pattern:

• Early semester: "I've got this, everything feels manageable."

• Mid-semester: "Things are getting busy, but I can handle it."

• Late semester: "I'm completely overwhelmed and don't know how this happened."

The problem? We often wait until we're overwhelmed to start managing stress. By then, we're in crisis mode, and our coping skills are compromised.

Early Warning Signs of Stress

Check in with yourself. Are you noticing any of these?

• Sleep changes (trouble falling asleep, sleeping too much, or not enough)

• Appetite changes (eating much more or less than usual)

• Irritability or mood swings

• Difficulty concentrating

• Avoiding responsibilities or procrastinating more than usual

• Physical symptoms (headaches, stomach issues, muscle tension)

• Withdrawing from friends or activities you usually enjoy

These signs often appear before we consciously recognize we're stressed. Catching them early makes intervention easier.

Building Your Stress Management Toolkit

Different strategies work for different people. This month, experiment with a few:

For Anxiety/Racing Thoughts:

• Box breathing (4 counts in, 4 hold, 4 out, 4 hold)

• Progressive muscle relaxation

• Grounding exercises (5-4-3-2-1 technique)

• Journaling to externalize worries

For Low Energy/Motivation:

• Short movement breaks (even 5 minutes helps)

• Getting outside, even briefly

• Connecting with a friend

• Breaking tasks into tiny steps

For Feeling Overwhelmed:

• Brain dumps (write everything down, then prioritize)

• Time blocking for specific tasks

• Setting boundaries ("I can't take that on right now")

• Asking for help or extensions before things become urgent

Practice When Things Are Calm

The best time to practice these strategies is when you're not in crisis. Try them out now so they're familiar and accessible when stress increases.

Social Connection as Stress Buffer

Isolation increases stress. Even if you feel like withdrawing:

• Text a friend

• Attend one social event this week

• Study with someone instead of alone

• Join a campus group or activity

Connection doesn't have to mean long conversations. Sometimes just being around people helps.

Check Your Self-Talk

Notice how you talk to yourself about stress:

• Unhelpful: "I should be able to handle this" / "Everyone else is fine."

• Helpful: "It makes sense that I'm stressed right now" / "I can ask for support."

Be kind to yourself. Struggling doesn't mean you're failing.

Let's Talk

If stress is already feeling unmanageable, or if you want to develop specific strategies for your situation, reach out. February is the perfect time to set up support systems.

You've got this, Debby ----

Debby Couture, M.A., CMHC

Mental Health Coach & College Student Success Coach | collegemindspodcast@gmail.com | https://www.collegemindspodcast.com/