Stress Zone

Easy coping strategies for school and life stress

Breathing Exercise

When you feel overwhelmed, try this simple breathing technique:

Press Start to Begin

4-4-8 Technique: Breathe in for 4 counts, hold for 4 counts, exhale for 8 counts. Repeat 3-5 times.

Take Deep Breaths

When stress hits, just pause and take 3 deep breaths. Breathe in slowly through your nose, hold it for a second, then breathe out through your mouth. This simple thing can calm you down really fast.

Journaling Prompts

Write for 10 minutes to clear your head. Don't worry about grammar or making it perfect. Just write whatever comes to mind.

Try these prompts:
  • What's weighing on my mind right now?
  • What's one thing I can control today?
  • What went well this week?
  • How can I be kinder to myself?

Study-Life Balance

Your brain needs breaks to function at its best. Balance study time with rest, movement, and fun activities.

Pomodoro Technique: Study for 25 minutes, then take a 5-minute break. Repeat!
Movement breaks: Stretch, walk around, or do a quick dance. Just get your body moving.
Social time: Don't isolate yourself. Connect with friends or family, even briefly.

Music & Sound

Make playlists for different moods. Calm music for study breaks, upbeat songs when you need energy, or nature sounds to relax.

Talk It Out

Don't keep stress bottled up. Talk to a friend, family member, or counselor you trust. Sometimes just talking about what's bothering you makes it feel easier to handle.

Rest & Recharge

It's okay to rest. You don't have to be productive all the time. Taking time to rest isn't lazy, it's self-care. Your body and mind need breaks to recharge.

Quick Stress Relief

1

Count to 10 slowly

2

Splash cold water on your face

3

Do a quick body scan. Tense and release each muscle group.

4

Listen to a calming song

5

Step outside for fresh air

6

Write down 3 things you're grateful for