As we approach the end of the intense three-week stretch after Thanksgiving break, many of us are overwhelmed by projects, essays, tests, and various responsibilities both on and off campus. For seniors who applied in the early round, college decisions add another layer of stress…
PAUSE.
Whenever you feel overwhelmed by the weight of impending deadlines or cannot escape a cycle of overthinking, please take a moment to pause. Find a safe, quiet space, and get into a comfortable position. Close your eyes and…
TAKE A DEEP BREATH.
Inhale through your nose for a count of four, allowing your belly to expand. Hold your breath for a count of seven. Exhale slowly through your mouth for a count of eight, feeling your belly contract. And…
REPEAT.
Keep breathing in and out at this pace for at least five more times. Focus on your breathing and the present moment. You may stop whenever you feel your heartbeat is no longer racing. After a few deep breaths, you may explore guided meditations from credible online sources to extend this breathing practice into a deeper mindfulness exercise. And…
HUG YOURSELF
Fold your arms around your chest. Squeeze your arms to calm yourself. You may continue taking deep breaths at your own pace. Take as much time as you need to feel the sense of peace and comfort.
OPEN YOUR EYES
When you are ready, you may resume your day. But know that…
YOU’VE GOT THIS:)
Breathing techniques, such as the 4-7-8 method described above, are designed to calm one’s mind and reduce anxiety or nervousness. Deep breathing can lower heart rate and blood pressure, creating an ideal state for restful sleep. Practicing breathing exercises twice or thrice a day can develop a mindful habit and enhance one’s capacity to cope with stress. Hugs and positive affirmations help achieve a similar stress-relief effect, encouraging self-embracement.
Amidst the harsh winter weather and the weight of numerous deadlines, it’s important to prioritize self-care. This is especially true for seniors. As the counseling service intern Ms. Heidi Felago suggested, “It’s great to be mindful of others’ emotions, as people may be receiving different results. More importantly, believe that things will ultimately work out just perfectly for you.”
Reference
Cleveland Clinic. “How to Do the 4-7-8 Breathing Exercise.” Cleveland Clinic, 6 Sept. 2022, health.clevelandclinic.org/4-7-8-breathing. Accessed 14 Dec. 2024.
