Quick Guide: What’s Inside
Feeling overwhelmed? You’re not alone. This toolbox provides handpicked resources to help manage anxiety and stress in a way that works for you. Browse the sections below and find what helps you feel your best.
What You’ll Find:
- Understanding Anxiety & Stress – Learn how stress affects your brain and body
- Videos & Podcasts – Expert-backed guidance and calming audio resources
- Tools & Techniques – Practical exercises to reduce anxiety in the moment
- Daily Habits & Activities – Simple routines to build long-term resilience
- Seeking More Support – Crisis resources and information on talking to a listener
Understanding Anxiety & Stress
Quick Reads:
- What Happens to Your Brain When You're Stressed – A simple breakdown of the science behind stress and how to manage it.
- How to Recognize & Reduce College Anxiety – Practical steps for tackling school-related stress.
- The Role of Exercise in Anxiety Reduction – How movement helps regulate stress hormones.
- Why Deep Breathing Works – A breakdown of the physiological benefits of controlled breathing.
Videos:
- How To Cope With Anxiety – A TED Talk on how anxiety works and ways to manage it.
- 5-Minute Guided Breathing Exercise – A guided video to reset your mind.
- How To Sleep When You’re Stressed Or Anxious – The connection between rest and stress management.
Podcasts & Audio Guides
For On-the-Go Relief:
- The Anxiety Coaches Podcast – Advice and coping strategies for everyday anxiety.
- The Daily Meditation Podcast – Short, calming meditations to help you reset.
- Huberman Lab: How to Control Stress & Anxiety – A deep dive into stress management from a neuroscientist.
- 10% Happier Podcast – Mindfulness techniques explained in an easy-to-apply way.
Tools & Techniques You Can Try Now
When You Need Immediate Relief:
- Box Breathing – Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Repeat.
- 5-4-3-2-1 Grounding – Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
- Progressive Muscle Relaxation – Tense each muscle group for 5 seconds, then release.
- Cold Exposure – Splashing cold water on your face or holding an ice cube can reset your nervous system.
Daily Habits & Activities That Reduce Anxiety
Small Actions, Big Impact
- Morning Deep Breathing – Start the day with 5 minutes of controlled breathing.
- Journaling Before Bed – Write down three things you’re grateful for to reframe your mindset.
- 10-Minute Walks – Walking outdoors significantly lowers stress hormones.
- Reduce Caffeine Intake – Too much caffeine can heighten anxiety symptoms.
- Listen to Calming Music – Slow-tempo instrumental music can lower heart rate and cortisol levels.
- Engage in a Creative Activity – Painting, playing an instrument, or even coloring can be meditative.
Seeking More Support
When You Need Additional Help:
- Talking Helps – Reach out to friends, family, or a campus support group.
- Try a Mental Health App – Apps like Calm, Headspace, and Smiling Mind offer guided anxiety relief exercises.
Crisis Resources:
- 988 Suicide & Crisis Lifeline – Call or text 988 for free, confidential support.
- Crisis Text Line – Text HOME to 741741 for 24/7 help.
Disclaimer: This content is for informational purposes only and is not a substitute for professional or medical advice. If you are experiencing significant mental health challenges or relationship difficulties, we encourage you to seek support from a licensed professional. If you are in crisis, please reach out to a qualified counselor or call a crisis helpline.