Learning how to manage stress

Your stress level is normal if it allows you to perform a task effectively. Indeed, up to a certain level, stress can propel us forward and help us do our best. On the other hand, too much stress has the opposite effect. It causes us to freeze up and can lead to a number of uncomfortable side effects:

• Skin diseases (eczema[1] , psoriasis, etc.)
• Chronic fatigue
• Migraines
• Nausea
• Anxiety
• Stuttering
• Aggressivity
• Depression
• Mood swings
• Stomach or digestive issues
• Irritability
• Disrupted sleep
• Excessive perfectionism
• Difficulty starting tasks
• Frequent mild illnesses
• Etc.

Everyone’s reaction to stress is unique. Some people handle stress relatively well, while others experience physical symptoms that can be quite bothersome. Try not to compare yourself to your classmates. Instead, listen to what your body is telling you.

The good news is that once you know you’re experiencing stress, you can mitigate its effects. In fact, the best way to deal with everyday fears and anxieties is to develop healthy lifestyle habits and learn to communicate them effectively.
 
Here are a few concrete tips you can try:

1. Talk to someone you trust whenever your stress starts to feel unbearable. It’s important not to keep this weight inside you. The people in your immediate environment (such as your parents or teachers) can give you excellent advice and be a calming presence for you.
2. Exercise (outside of your physical education classes). Exercise has been proven to help with emotional regulation and coping with stressful situations. It can be as simple as riding your bike or going for a walk in the sunshine, and will help you feel more calm and in control of your thoughts.
3. Don’t skip breakfast, and remember to eat three meals a day. Make sure to keep healthy snacks on hand (granola bars, nuts, fruit, vegetables, etc.) for energy, as well as a bottle of water.
4. Always get plenty of rest. Getting a good night’s sleep helps stabilize your emotions. You should also put away all screen devices (computer, iPad, smartphone, etc.) at least an hour before bedtime, since blue light exposure can hinder your ability to fall asleep.

Stress is essentially related to how we perceive a situation in the present or future. In general, your stress levels may be too high if you’re experiencing the following:

• You feel like you’re not good enough
• You’re concerned about your well-being
• You’re afraid you won’t be able to cope with a particular situation

You feel a sense of unease, powerlessness, or anguish You doubt yourself and your ability to succeed
 
A few tips:

1. Don’t wait until the last minute to study for an important exam, because our short-term memory is less reliable than our long-term memory. It typically takes a long time or a major trauma to forget information stored in our long-term memory. 
2. Plan your study periods as soon as you know your exam schedule. The more organized you are, the less impact stress will have on your memorization abilities, because you’ll feel that you’re in control of the situation.
3. Think happy thoughts before an exam. Remembering a time when you felt good or relaxed will help relieve any stress you might be feeling. You can also practise positive projection and picture yourself passing the exam with flying colours.
4. If you’re feeling particularly unsure of yourself, consider keeping a lucky charm with you to help you feel safe and secure (no one else needs to see it). Knowing you have it will give you the strength you need.
5. The morning of the exam, eat something you like, and pack your bag and lunch well in advance. This way, you’ll avoid any additional stress that could start your day off on the wrong foot.
6. Breathe. Before you start your exam, take three long, deep breaths—they’ll calm you down and help you perform at your best.