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—Jamie K.*, Ashford University (online)

(*Name changed)

I spent a winter break working at Okemo Mountain as a lift operator. I was staying on a hill across the valley from the mountain and had a steep downhill drive to get to work. One morning after a fresh snowfall, I lost traction and slid into a ditch. After a kind man used his truck to pull my car back out to the road, I asked him: “What’s the best way to slow down my car in such a situation?” His answer? “Don’t drive so fast.” The moral of the story is that safe driving and good health are about preparation and prevention. Think about staying healthy during the semester and, chances are, you’ll succeed. Wait until it’s too late and…it will be too late.

No secrets here: Get enough sleep, be regularly physically active, eat well, wash your hands, limit your saliva sharing, get a flu shot, and avoid overindulging in intoxicants and smoke.

Sleep

There’s compelling evidence that people who don’t get enough sleep are about 30 percent more likely to catch a cold than those who do. Sleep eight-plus hours a night, ideally going to sleep and waking up at about the same time most nights. I’m a firm believer, and the evidence supports me, that it’s better to get a full night’s sleep even if you haven’t finished your work. Go to bed, get a good night’s sleep, and find time the next day to get caught up. Cut back on whatever you’re doing instead of studying, and get your work wrapped up by an hour or so before a reasonable bedtime. Sleep helps you concentrate better and learn more efficiently. More attention to sleep means less time needed to accomplish the same amount of studying, reading, writing, etc.

Physical activity

Like sleep, regular physical activity has a positive effect on your mood. It can serve as a mental break from other pursuits and lead to more efficient study time.

Maintain a healthy diet

Eat some fresh fruits and vegetables. If you have the facilities, why not prepare a nice meal for you and a friend?

Wash your hands

You’d be amazed at the benefits of adding a little soap and water to your hands before touching your nose or face and before eating. This can prevent many illnesses. Also remember to dry your hands thoroughly.

Limit saliva sharing

Most illnesses are spread from person to person, especially common ones like colds, flu, and mono. Sharing things like food and drinks is nice. Try to do it in a way that limits the number of people that have contact with your food before you eat it.

Get a flu shot

Nothing to explain. Get a flu shot. You heard it here first. Actually, you probably didn’t. I sure hope not, at least.

Avoid overindulgence

I’m not trying to take all the fun out of your life. I’m just saying that when you overindulge, your decision making will be negatively affected. Your devotion to care and caution may slip a bit—or a lot.

Bonus piece of unsolicited advice, yours absolutely free!

Allow me to introduce you to the idea of productive procrastination: If you’re not going to work, spend the time doing something positive, like cleaning up your living space, working out, preparing a good-quality meal, or knitting toques for seafarers. You’ll feel better about the time away from the books and your quality of life will be improved.

Sometimes your luck is bad. Despite all your efforts to prevent illness, you might still get sick when the demands on you are high. It’s not the end of the world. If the stress is academic, get in touch with your instructors and dean ASAP. It’s not the first time this has happened. You can work it out.

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You’re heading toward an epic bio exam, that history lit review isn’t going to write itself, and the student government meeting lasted forever because the phantom glitter-bomber is still on the loose in the res halls. Stress is a low-key word for what you’re feeling. What you could use right now is a metaphorical bag of stress-relief techniques, with options that cover every cortisol-overload scenario, as well as strategies for preventing the angst from building up in the first place. So—start packing one.

“People who are successful at reducing the negative effects of stress have a variety of tried-and-true techniques. This helps keep their techniques effective over time, and covers different environments and situations,” says Steve Lux, senior health educator at Northern Illinois University.

Check out our sample stress bag below. Take each category (for example, physical activity) and think about your fix of choice. You’re not limited to the categories shown here. Just make sure your bag includes a variety of stress-reduction strategies, so you always have something that works, whether you’re indoors or outdoors, at whatever time of the year, for no (or a low) cost, that addresses your physical or emotional needs (or both).

Quiz: Is there too much stress in your life?

Example

Immediate stress fix: Check out Jimmy Fallon’s YouTube channel
Stress prevention: Regular feel-good movie date with friends

Why it works

Making time for fun and laughter is a legit act of self-care. Laughter and joy release endorphins (your brain’s feel-good chemicals) and are associated with lower levels of stress hormones. Even the anticipation of a good joke can start to lower stress hormones, according to a 2008 study in the Journal of the Federation of American Societies for Experimental Biology.

Find your laughs

We don’t need to tell you that quick laughs are available free all over the interwebs. The trick is learning to enjoy BuzzFeed, The Onion, and The Office without getting sucked into social media drama or the comments sections (not saying this is easy).

As a rule, prioritize laughter. Funny friends. Live comedy shows. Or how about mini-golf? That’s a reliable source of hilarity.

Example

Immediate fix: Download an upbeat song
Prevention: Create an emergency stress-reducing playlist

Why it works

Uplifting music can improve well-being and liveliness, reduce stress-related hormones, and alleviate feelings of depression, according to a 2003 study in the Journal of Music Therapy. In a CampusWell survey, over 70 percent of respondents identified listening to certain songs or music as a quick fix for stress.

Make a no-stress playlist

Find songs for your stress bag that make it impossible to feel blah (try “Walking on Sunshine” by Katrina and the Waves, “Pocketful of Sunshine,” by Natasha Bedingfield, or “Happy” by Pharrell Williams).

Music you love or that makes you get moving provides immediate stress relief. Don’t hold back from singing along, which can also temper your stress. Mix up your music with ideas from Pandora or Spotify, dig into iTunes, or ask some friends if you can take a look at their music library.

Example

Immediate stress fix: Click through photos of awesome experiences
Stress prevention: Write down three happy moments each week

Why it works

Positive experiences are opportunities to identify and build our inner strength and resilience. Our experiences drive our brain development, so it makes sense to find ways for our happy experiences to have the most lasting impact. Nurturing positive memories is a great way to discover your strengths and how you can use them to overcome challenges.

Figure out which memory triggers work for you. Maybe keep your happiest photos where you can see them, save supportive emails or calming quotations to reread when you’re under pressure, or keep a gratitude journal. Try writing down positive experiences, including why they happened, what they mean to you, and how you can have more of them. (This exercise was developed by researchers at the Penn Resilience Project, University of Pennsylvania.)

HEAL yourself

To further empower yourself through positive experiences, try the HEAL system identified by Dr. Rick Hanson, a neuroscientist at the University of California Berkeley.

H Have a good experience: For example, celebrate a friend’s birthday.
E Enrich it for about 20 seconds, re-imagine the venue, the food, the cake, the joke. This consolidates your long-term memory of the event.
A Absorb it. Focusing on the experience encodes it into your neural structure.
L Link positive and negative experiences: Allow the positive feelings to take the edge off negative memories and heal old pain.

Example

Immediate fix: Take a study break and use the Headspace app
Prevention: Schedule 10 minutes of mindfulness each morning

Why it works

The Headspace app provides guided meditation and mindfulness techniques, which can ease stress. Mindfulness and meditation are powerful tools for reducing stress hormones and boosting emotional resilience in demanding situations. Practicing mindfulness for 10 minutes a day—for just a week—results in better sleep, less stress, and greater self-compassion, according to research.

“Mindfulness has been identified as one of the primary ways to develop resilience in college students,” says Dr. Holly Rogers, a psychiatrist at Duke University, North Carolina, and founder of the Koru Mindfulness program for college students.

How you can be mindful

Here’s a quick fix for your stress bag from Dr. Rogers: “Use your senses to help pull your attention back into the present moment. Count five things you can see. Then five things you can hear. Five things you can feel or touch. Bring your full awareness to carefully checking in with each of your senses.”

Koru Mindfulness

Example

Immediate stress fix: Track down the textbook and read a few pages
Stress prevention: Start every day with a small, productive task

Why it works

Time management is key to college life, and falling behind with academic assignments can be a major stressor. That’s why it’s worth getting in the habit of “cracking the door” on each new assignment. From that point on, you’re not starting from scratch, and the project is less intimidating.

“Cracking the door” means immediately doing a small assignment-related task. Think about ways you can approach this, such as breaking the assignment into smaller pieces and putting that series of deadlines on your calendar, or getting the crucial book and reading a few pages.

“Even if the progress is a small win, something that looks incremental, almost trivial, it can provide a tremendous boost to people’s intrinsic motivation and positive emotions. Creativity and productivity feed on each other,” said Teresa Amabile, professor of business administration at Harvard Business School and co-author of The Progress Principle (Harvard Business Review Press, 2011) (quoted in a Toronto publication).

Start each day with a small win

Keep a list of small tasks that feel valuable and productive to you. First thing each morning, do one of them. For example:
— Laundry
— Call Dad
— 10-minute mindfulness practice
— Make my bed

Example

Immediate stress fix: Take a campus stroll
Stress prevention: Round up your friends and get outdoors

Why it works

Physical activity in natural environments is associated with lower blood pressure, increased self-esteem, and improved mood, according to a 2005 study in the International Journal of Environmental Health Research. “I take one day to be with nature each week. It gives me a weekly reward to motivate me to do my work,” said Anastasia Z., a recent graduate of Metropolitan State University of Denver, Colorado, in a CampusWell survey.

Find your nature thing and put it in the bag. If you don’t do trails and wilderness, sprawl on a manicured lawn or stroll through a botanical garden like a 19th-century socialite.

Bring your friends along

Seriously, never miss a chance to get out there. Walking in nature with friends increases our mental well-being and reduces the effects of stressful events, according to a 2014 study in Ecopsychology. Recruit your buddies for a hike, borrow a dog from the rescue center, bike through a local park, take your yoga practice outdoors, or splash out (sorry) for a kayak rental. Cold winter? Build a snowprofessor. Stomp through the slush and admire the crystalline branches. For more time in nature, see if anyone’s down for a creatively inexpensive weekend getaway, or go yourself; also try a road trip to see a friend, a slumber party, or baking cookies while dancing to ’70s disco tracks

Example

Immediate fix: Seek out a friend, RA, or counselor
Preventive fix: Al-Anon meetings twice a week

Why it works

A huge body of evidence makes clear that social support reduces our stress and improves our health. Emotional support helps minimize our physiological responses to stress, such as a sudden rise in blood pressure and the release of stress hormones, according to the American Institute of Stress.

Find support in company

Again, it’s about knowing what works for you, identifying approaches you’d like to try, and sticking them in your stress bag. Consider these options:

• Mentors: If your college doesn’t have a formal program, ask your advisors, faculty, RAs, and upperclassmen for connections.
• Friends and family: Students who spent more time with their family and friends experience less stress, according to 1997 study in the Journal of Youth and Adolescence.
• Counselors: Counseling centers on campus provide free, confidential services.
• Places of worship or spiritual counselors: You may find relief in the rituals and social support of a church, temple, mosque, or chaplain’s office. A 2013 analysis of multiple studies highlighted the therapeutic value of prayer and meditation in improving well-being and relieving anxiety, stress, and depression.
• Support groups: For example, Alcoholics Anonymous is widely available for people dealing with addiction, and Al-Anon for the family and friends of people dealing with addiction. Also look for groups representing your student community (e.g., international, first-generation, or LGBTQ students).

Example

Immediate stress fix: Rock out in your room to Ke$ha
Stress prevention: Take a weekly hip-hop class

Why it works

Most types of physical activity can alleviate stress and anxiety. After exercise, we’re more likely to feel energized and confident enough to tackle the stuff we find difficult.

For example, in a survey by Student Health 101, more than one in three respondents said they had danced to relieve their stress. Dance is therapeutic, emotionally and mentally as well as physically. It involves a complex combination of systems in our bodies and brains—motor skills, coordination, rhythm, synchronization, and so on—according to a 2006 study of dancers’ neural activity (Cerebral Cortex). This may help explain its multiple benefits.

Any activity will do—if you’ll do it

For your bag, identify realistic ways you can get moving in any weather or season, and for varying lengths of time (five minutes to a couple of hours). Run up and down stairs a few times, walk across campus, or see what’s going on at the rec center. Maybe one of these has your name written all over it: CrossFit, ballet barre-inspired classes, Zumba, TRX training, or slide boards.

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Finals are over. You’re supposed to head back home today but you can’t locate your suitcase, let alone think about packing it. Remember which airline you’re flying? Better find out.  And be sure to brace for the annual fight over who shovels the driveway. Urgh, you just can’t even.

Before you resign yourself to a winter break in your residence hall room, learn the art of the conscious breath. You’ll need it when Uncle Reg tries to seat you at the kids’ table.

Learn to breathe better

A conscious breath is a slow, deep breath that you observe closely, feeling it in your body from beginning to end. It settles your nervous system, convinces your heart that you’re not actually running a marathon, and helps you feel grounded. Try one now. See how different it feels?

You can take a conscious breath (or even a few) whenever you need a mini staycation in your mind. It might be especially helpful when:

1. You are stressed or worried—for example, if you’re desperately trying to locate your flight info. The conscious breath will help you find your calm.
2. You have a headache or your muscles feel tight. The conscious breath releases tension.
3. You’re impatient, waiting in line, or dealing with the horrendous holiday traffic to the mall. The conscious breath will help you feel more patient and maybe reduce your road rage.
4. Your friends or family are getting on your last nerve. Conscious breathing will help you maintain peace of mind or at least prevent you from spewing out things you’ll later regret.
5. You are drowning in the details of that last final project. A conscious breath will help you reconnect with the big picture.

A student’s verdict

“I was really losing it, so I just sat down, closed my eyes and took a really long breath. And then another. After a few more I felt back in control, and realized if I did one thing at a time, I’d get it all done. And I did.”

+ Conscious breathing with Koru Mindfulness

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If exam season is approaching, your class notes may be piling up and your calendar becoming crammed with study sessions and finals. Pressure? Ever feel like it’s too much? “We do need some stress sometimes for us to perform our best, but too much stress can become exhausting and make you unable to function. You may not be able to recall facts or apply your knowledge analytically,” says Dr. Laura Offutt, an internal medicine physician and the founder of Real Talk with Dr. Offutt, an interactive health and wellness website. The good news: You are not helpless. If stress is the villain that’s bringing you down, resilience is the hero that’s cheering you on. Here’s how to manage your stress, keep calm, and study (and play) on.

Your body & mind on stress

Adrenal glands release stress hormones:

• Heart beats faster
• Blood pressure rises
• Muscles tense
• Feel tired and foggy-headed
• Struggle to remember and learn
• Icky digestion

How to turn it around

Your body & mind on resilience

• Lower levels of stress hormones
• Higher levels of feel-good hormones
• Heart beats slower
• Blood pressure lowers
• Feel clear-headed and focused
• Feel rested
• Able to recall information

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You’re approaching the end of the academic year. That means projects, papers, and finals—and sometimes comfort foods. Although sweets stimulate the short-term release of serotonin, a calming brain chemical, over the next day or two, junk foods leave us cranky. For edible stress busters, try these alternatives:

Fresh fruits and veggies

Eating 7–8 servings a day of fresh fruits and vegetables boosts mood in young adults, according to a 2013 British study involving undergraduates.

Fish

Fatty fish is one of the best protein sources for keeping your stress hormones under control. Top crackers with water-canned tuna, sardines, or salmon.

Wholegrain breads, pastas, & cereals

Eating carbs can raise your level of serotonin though the effects are variable from person to person. Stick with complex carbs, which take longer to digest than processed (white) carbs. Check food labels and make sure “whole grain” is the first or second ingredient.

Milk, yogurt, and leafy greens

Calcium deficiency has been linked to anxiety. Adults aged 19–50 should get about 1,000 mg of calcium a day: An 8 oz. serving of low-fat yogurt provides about one-third of that requirement. Any time spinach and kale are being served, grab some. More info on sources of calcium.

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Why we love it:

Cognitive behavioral therapy (CBT) is a form of emotional health treatment that focuses on the relationships between thoughts, feelings, and behaviors. It helps us explore the patterns of thinking and beliefs that can lead to self-destructive actions, and modify them to improve our coping skills. The technique is used to treat depression, anxiety disorders, eating disorders, sleep disorders, and more.

The eCBT Calm app provides a set of tools to help you evaluate personal stress and anxiety, challenge distorted thoughts, and learn relaxation skills. It also provides online resources for stress and anxiety. Users can assess their stress levels and learn relaxation skills.

For more information on CBT, CLICK HERE.

Price: $0.99
Devices: iPhone. Android
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The semester is coming to an end, and that usually means finals, projects, and papers. Feeling under pressure? For most of us, dodging our responsibilities is not an option, but we can make a conscious decision to manage our stress. Quick, simple actions can have valuable benefits. Aim to incorporate at least one of these into your day, every day. Try out the options to find what works for you.

1. Spend time outdoors

Combine exercise with time outdoors and what do you get? “Green exercise.” Practice yoga in the quad or jog around the reservoir and reap double rewards—and potentially double stress reduction.

• Evidence Exercising in natural environments is associated with lower blood pressure, increased self-esteem, and improved mood, according to a 2005 study in the International Journal of Environmental Health Research.
• Expert view “Being outside can serve as a distraction and pleasant escape from the stresses of life.”
  —Dr. Sofia Anagnos, The Jackson Clinics in Fairfax, Virginia
• Student story “Going outdoors and sitting in nature, at the creek near our campus, really helped me alleviate stress.”
  —Andy K., second-year student at the University of Delaware in Newark.
• Considerations Dress for the elements. Don’t forget sunscreen and bug spray. Or maybe snowshoes.

2. Massage the stress away

Back rubs and shoulder massages are big hits with students. If this delightful service is not available on your campus, improvise with roommates or an intimate partner. Here’s how.

• Program Some schools offer massage through the health or fitness center. Also check out your campus for Stressbusters, a program that trains students to give free five-minute back rubs and provides wellness resources. Learn more.
• Improvise “Gently rolling your feet on a small hard ball or frozen water bottle can help relax tense muscles and soothe those sore feet.”
  —Dr. Sofia Anagnos, Jackson Clinics, Fairfax, Virginia.
• Other tools Use a tennis or lacrosse ball to roll over tight muscles, or look for foam rollers at your school’s fitness center. Need a demonstration?
• Student story Students who participated in the Stressbusters program reported a 39 percent reduction in overall stress scores, according to an internal study (2012).

3. Practice mindful relaxation

Mindful meditation involves only one thing—being in the moment. You can do it in most places.

• Technique Focus on your breathing. Breathe in for three seconds, then release the breath for three seconds. This can help reduce hard-hitting stress almost instantly. When your mind drifts, gently bring it back to the present.
• Student story “I do yoga when I’m stressed out. It’s so calming. I don’t bring my phone, and I try not to think about school or anything else while I’m doing it.”
  —Melissa S., third-year student at Ohio University in Athens.
• Considerations Listen to a guided relaxation. Find a 5—10 minute audio online—perfect for study breaks during finals.

Free apps

• Headspace Guided relaxation to help focus, relieve stress, and improve sleep
• Omvana Customizable relaxation sessions with sounds, noises, and even quotes that calm and inspire you
• Take a Break! Reminds you to take breaks in your busy day: two meditation sessions of 7—13 minutes

Low-cost apps

• Simply Being (~$.99) Guided relaxation and reduced mental distractions
• The Mindfulness App (~$1.99) Includes guided meditation sessions of 3—30 minutes
• Mindfulness Meditation (~$1.99) Welcomes beginners to basic meditation: An eight-week program of 5–40 minute sessions

4. Random acts of kindness

Did you know that random acts of kindness can not only make someone else’s day, but can make you happy, too? Try it, and see if it works for you.

• Lasting good vibes: Community service in college is associated with increased well-being into adulthood, according to a 2010 study.
• More evidence: Expressing gratitude and kindness toward others makes us happier, according to the Journal of Happiness Studies (2006).
• Student story: “Although I work two jobs, go to school, and take care of my three-year-old, volunteering actually does leave a really good vibe. Even doing something once a month makes a difference.”
  —Jasmin M., Ashford University
• Expert view: “Almost any acts of kindness boost happiness.”
  —Gretchen Rubin, author of The Happiness Project (Harper Collins, 2011.)
• Considerations: Hold the door open, carry groceries, offer directions, give a genuine compliment, or provide free tutoring. Try using a charitable search engine—pick a charity, and each time you search, money goes to the charity of your choice.

The student guide to quick-and-easy random acts of kindness

• “I like to make a healthy dinner for someone who is having a hard time or a stressful day.”
  —Alissa K., North Idaho College, Coeur d’Alene
• “I have walked up to a number of people [tourists] to help them find where they are and where they need to go.”
  —Kevin C., California State University, Channel Islands
• “I’ve paid $5 in tolls for however many people behind me. It’s a blast if they catch up to me and wave. Even if they don’t, I have a happy secret because they don’t know it was me.”  
  —Jane B., Cape Cod Community College, West Barnstable, Massachusetts
• “Simply letting people know you are there, or texting people you don’t normally talk to, or strangers, and letting them know you care about them. The littlest things can mean the most”.
  —Johnathan J., Fitchburg State University, Massachusetts
• “My favorite act of kindness is creating and sending cards to children with cancer.”
  —Vanessa P., Mount Saint Mary College, Newburgh, New York

5. If-then planning

When you schedule a task, treating it as an important part of your day, you’re more likely to accomplish your goal. Simply insert a time and action on your to-do list (e.g., If it’s Tuesday at 6 p.m., then I’ll be studying at the library for my exam).

• Evidence To-do lists can sometimes seem insurmountable. They become far more useful when you add an if-then statement that anticipates when and where you’ll address a task, according to multiple studies.
• Examples
  If I haven’t finished my paper by noon, then I will make it my top priority after lunch.
  If it is 3 p.m., then I’ll go pick up my prescription.
  If it is Wednesday evening, then I’ll go out for a run.
  If it’s Sunday at 6 p.m., then I’ll check in with my parents.
• Tools  Sticky notes, planners, whiteboards, and multiple calendars for daily, weekly, and long-term goals and deadlines.

6. Write it down

You’ve probably heard that writing can help relieve stress. The specific approach matters.

• Expert view “Focus on the process of achieving a desired outcome or the causes of a stressful event.”
  —Dr. Timothy D. Wilson, author of Redirect: The Surprising New Science of Psychological Change (Little, Brown & Company, 2011).
• Student story  “Don’t think; just let the pen guide itself. You will be amazed at what comes out. Problems are solved; issues and burdens are lifted.”
  —Jane B., Cape Cod Community College, West Barnstable, Massachusetts
• Exercises
  • Pennebaker Writing: (Time: 15+ minutes, 3—4 consecutive days.) Write about a problem you’re experiencing.
  • Best Possible Selves: (Time: Four consecutive nights.)
    Pretend to be Future You, and write about your life—not the outcome (e.g., your dream job) but how you got there (e.g., doing an internship, going to graduate school).
  • George Bailey Technique: (Time: Indefinite.) Write about all the ways a good thing in your life might not have occurred (e.g., you wouldn’t have met your best friend if you went to a different college).

Writing techniques and prompts

• Listen to what James Pennebaker has to say about his approach to working through a problem.
• Try gratitude writing Writing down things you are grateful for may help ease stress and build resilience, according to the Journal of Personality and Social Psychology (2008).
• Just do it Try using a prompt to get started. For ideas.

7. Put on some beats

Music you love or that makes you get moving provides immediate stress relief. Don’t hold back from singing along.

• Evidence Uplifting music can improve well-being and liveliness, reduce stress-related hormones, and alleviate feelings of depression, according to a 2003 study in the Journal of Music Therapy.
• Student story  In a recent CampusWell survey, almost 70 percent of respondents identified listening to certain songs or music as a quick fix strategy for coping with stress.
• Considerations Mix up your music with ideas from Pandora or Spotify, dig into iTunes, or ask some friends if you can take a look at their music library.

Do you have a favorite beat that lifts your mood?

Students’ recommendations:

Songs

• “Walking on Sunshine” by Katrina and the Waves
• “Roar” by Katy Perry
• “Pocket of Sunshine” by Natasha Bedingfield
• “Here Comes the Sun” by The Beatles
• “Happy” by Pharrell Williams
• “You Make my Dreams come True” by Hall & Oates
• “One for the Money” by Escape the Fate
• “September” by Earth, Wind, and Fire
• “Cello Wars (Star Wars Parody) Lightsaber Duel” by The Piano Guys

Genres & artists

• Chevelle
• Buddy Holly
• 50‘s rock, doo-wop
• The Coasters
• Frank Sinatra Pandora station
• Gospel music

Thanks to our student contributors: Maureen S., Rowan University, Glassboro, New Jersey; Ilene H., Park University, Parkville, Missouri; Ryan S., University of New Mexico, Albuquerque; Freeman C., Ridgewater College, Willmar, Minnesota; Sarah O., South Dakota School of Mines and Technology, Rapid City; Jenna H., University of Wisconsin, Green Bay; Tammie G., Alverno College, Milwaukee, Wisconsin; Michael K., University of California, Los Angeles; Hannah S., Austin Community College, Texas; Monica S., Southwestern Oklahoma State University, Weatherford.

8. Fun and games

Not getting enough play time? Games alone or with friends can offer a break from stress or a task while keeping your mind sharp. Laughter helps ease the angst, too.

During finals and other intense times, quick games can help relieve stress and provide immediate entertainment. Try these alone or with friends. If you’re at risk of compulsive gaming, though, wait until the semester’s over.

• Student story “Playing mind-stimulating games and puzzles that involve thinking and logic help me de-stress.”
  —Brooklyn N., Wake Technical Community College, Raleigh, North Carolina
• Try these
  • Apps such as Heads Up or Words With Friends
  • Game night: deck of cards, trivia, Apples to Apples, Boggle, or Bananagrams
  • Sudoku or crossword puzzles
  • Funny story games like Consequences or Mad Libs
  • Classic board games

Card games War, Speed, Go Fish, bridge, Rummy, poker, Black Jack
“Speed is a card game that can provide a lot of excitement in less than a minute. And you can play it with a friend so two people lose stress!”
—Emily D., University of Wisconsin–Eau Claire

Do-it-yourself toys
Assemble a small hoop and shoot balled-up paper for instant mini-basketball
“My roommate and I love to empty our ice trays by throwing the cubes in the sink from a distance. Bonus points for trick shots (landing in a glass, hitting potted plants, etc.). Just make sure to refill them when you’re done or you might
ruin other people’s beverage plans!”
—Thomas W., Mount Allison University, New Brunswick, Canada

Active video games
Games for Nintendo Wii including Zumba Fitness and Wii Sports
“I play Wii Sports like boxing and bowling. Both are a great way to have fun and reduce stress. I plan on trying Wii Fit Plus very soon.”
—Stacy Z., Wake Technical Community College, Raleigh, North Carolina

Creative building computer games Roller Coaster Tycoon, The Sims, or Minecraft.
“Designing a world, house, cave, etc. [in Minecraft] lowers my stress stemming from the very rigid schedule
of my coursework.”
—Jason S., Suffolk University Law School, Boston, Massachusetts

Smart phone/tablet quick games Angry Birds, Candy Crush, and Quiz Up
“I like playing Words With Friends and What’s That Phrase.”
—Vanessa J., Ashford University

Other ways you can ease stress

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