{"id":4032,"date":"2021-04-26T09:07:19","date_gmt":"2021-04-26T16:07:19","guid":{"rendered":"https:\/\/keck.usc.edu\/news\/stress-awareness-tips\/"},"modified":"2024-05-31T16:38:01","modified_gmt":"2024-05-31T23:38:01","slug":"stress-awareness-tips","status":"publish","type":"post","link":"https:\/\/keck.usc.edu\/news\/stress-awareness-tips\/","title":{"rendered":"Stress Management Tips"},"content":{"rendered":"\n  \n    \n\n\n\n\n\n\n<div\n  class=\"cc--component-container cc--article-hero \"\n\n  \n  \n  \n  \n  \n  \n  >\n  <div class=\"c--component c--article-hero\"\n    \n      >\n\n    \n  <div class=\"text-container\">\n              \n<div class=\"f--field f--eyebrow\">\n\n    \n  <span>Press Release<\/span>\n\n\n\n<\/div>\n    \n              \n<div class=\"f--field f--page-title\">\n\n    \n      <h1>Stress Management Tips<\/h1>\n\n\n<\/div>\n    \n    \n          <div class=\"meta\">\n        \n                  <span class=\"date\">April 26, 2021<\/span>\n              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1920w,https:\/\/keck.usc.edu\/news\/wp-content\/uploads\/sites\/68\/2023\/11\/iStock-1217450956-1280x720.jpg 1280w,https:\/\/keck.usc.edu\/news\/wp-content\/uploads\/sites\/68\/2023\/11\/iStock-1217450956-768x432.jpg 768w\"          data-sizes=\"(min-width:1200px) 75vw, (min-width:768px) 83vw, 100vw\"          class=\"lazyload\"\n        \n                alt=\"Stress word on jigsaw piece\"\n\n        \n                \n                                      \/>\n\n    \n          <figcaption><p>Stress word on jigsaw piece<\/p>\n<\/figcaption>\n    <\/figure>\n    \n  \n  \n\n<\/div>\n  \n\n  <\/div><\/div>\n\n\n\n\n  \n    \n\n\n\n\n\n\n<div\n  class=\"cc--component-container cc--rich-text white\"\n\n  \n  \n  \n  \n  \n  \n  >\n  <div class=\"c--component c--rich-text\"\n    \n      >\n\n    \n  <div class=\"inner-wrapper\">\n        \n<div class=\"f--field f--wysiwyg\">\n\n    \n  <p class=\"p1\">In general, people are feeling more stress during the pandemic and as time wears on. With the end of the academic year approaching and uncertainty about how society is opening up again, college students, in particular, might be feeling more anxious. KSOM&#8217;s <a href=\"https:\/\/keck.usc.edu\/psychiatry\/\">Department of Psychiatry and the Behavioral Sciences<\/a> share important tips for managing stress.<\/p>\n<p><em>Contributors include Ronna Harris, LCSW; Barbara Van Noppen, PhD, LCSW; Matthew Goodman, PhD; Kelly Greco, PsyD\u00a0<\/em><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>.\u00a0Compassionate mindfulness meditation is another\u00a0gentle way to calm the mind and body and let things simply be\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=mYk-MldGDWA\"><span class=\"s3\">https:\/\/www.youtube.com\/watch?v=mYk-MldGDWA<\/span><\/a><span class=\"s4\">\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p class=\"p6\"><strong>\u00a0A few suggestions for meditation apps:\u00a0\u00a0<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul class=\"ul1\">\n<li class=\"li1\">LA County Department of Mental Health is offering Headspace for LA County residents free of charge until the end of the year:\u00a0<a href=\"https:\/\/www.headspace.com\/lacounty\"><span class=\"s3\">https:\/\/www.headspace.com\/lacounty<\/span><\/a><span class=\"s4\">\u00a0<\/span><\/li>\n<li class=\"li1\">The Center\u00a0For\u00a0Mindful Self-Compassion has numerous practices for being gentle with ourselves:\u00a0<a href=\"https:\/\/centerformsc.org\/\"><span class=\"s3\">https:\/\/centerformsc.org\/<\/span><\/a><span class=\"s4\">\u00a0<\/span><\/li>\n<li class=\"li1\">Mindful USC is a free application download that provides guided meditations and other mindfulness classes)<\/li>\n<li class=\"li7\"><span class=\"s6\"><a href=\"https:\/\/mindful.usc.edu\/share\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s7\">Mindful USC Mobile App | Mindful USC &#8211; Mindfulness at the University of Southern California<\/span><\/a><\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p class=\"p8\">The Mindful USC app is free, unlike all other meditation apps, and is also tailored to you and your USC experience and focuses on building a supporting community rather than isolating you on another mobile app and getting you to pay a monthly subscription&#8230; With the Mindful USC app: be the first to hear about mindfulness classes, retreats and events on campus<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul class=\"ul1\">\n<li class=\"li9\"><a href=\"https:\/\/mindful.usc.edu\/share\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">mindful.usc.edu<\/span><\/a><\/li>\n<\/ul>\n<ol class=\"ol1\">\n<li class=\"li1\"><strong>Ask\u00a0for a\u00a0hug\u00a0<\/strong>(from someone in your pandemic pod). We are hardwired to be soothed by touch. Warm, safe touch is a stress reducer because it primes the brain to release oxytocin, the hormone of safety and trust, of calm and connect. Oxytocin is the brain\u2019s direct and immediate antidote to the stress hormone cortisol. If there is no one you can touch right now, call a friend\u2014they might be struggling, too.<\/li>\n<li class=\"li1\"><strong>Journaling\u00a0<\/strong>automatic thoughts and feelings then stepping back and asking yourself: \u201cHow else can I look at this situation?\u201d\u00a0\u201dWhat\u00a0are other ways to think about it?\u201d, often lead to a greater perspective and turns down the volume on anxious emotions.<\/li>\n<li class=\"li1\"><strong>Limit social media,<\/strong>\u00a0news consumption, emailing and texting. Set aside time for these activities so they do not blur into special times, allowing you to be more present centered.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p class=\"p4\"><strong>What are 3 tips for coping with loneliness and isolation?\u202f\u00a0<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ol class=\"ol1\">\n<li class=\"li1\"><span class=\"s1\">Make an effort\u00a0to have a meaningful conversation with at least one friend or family member every few hours.\u00a0Share your feelings, even if you are feeling sad or down. Connecting with others and having your feelings validated allows you to accept them rather\u00a0than\u00a0fight them which leads to greater loneliness.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Take an inventory of the people who are important to you, what you value about those relationships and what you might do to increase that circle if you are not satisfied. What are productive, proactive ways you could meet others, even if virtually right now.\u00a0\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Tell the people in your life how you feel about them, what makes them special to you and how important your relationship is. Thank them for what they bring to your life.\u00a0<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p class=\"p4\"><strong>Is there anything else?\u00a0<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ol class=\"ol1\">\n<li class=\"li1\"><span class=\"s1\">Regular exercise and avoiding excess caffeine, sugar and alcohol and other substances can help reduce feelings of stress and tension.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Volunteer! Sometimes giving of ourselves to a cause or helping others is a reminder that we have value and brings feelings of connection that we are \u201call in this together.\u201d\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Try a few \u201crandom acts of kindness\u201d- reach out to a friend or family member you have not talked with in a while and check in on them, take baked goods to a neighbor, offer to walk someone\u2019s\u00a0dog.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">If you have a pet, give it extra attention; unconditional love back from them goes a long way to improve one\u2019s mood.\u00a0<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Tips for calming the nervous system (activating the parasympathetic nervous system\/stimulating the vagus nerve):<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ol>\n<li>Exercise\/movement of any kind &#8211; including walking, yoga, dancing<\/li>\n<li>Singing or humming (think &#8220;ommmmm&#8221;)<\/li>\n<li>Physical touch &#8211; a hug lasting at least 30 seconds where each person maintains their own &#8220;center of balance). A kiss lasting 6 seconds or longer, massage<\/li>\n<li>Creative outlet &#8211; art, sewing, writing, music<\/li>\n<li>Deep breathing<\/li>\n<li>Prayer\/meditation<\/li>\n<li>Cold water &#8211; splashing cold water on your face\/ice cubes held on your face, cold shower<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=5gDfmBAh3ww\" target=\"_blank\" rel=\"noopener\">Ellie Drake shows you how to stimulate your Vagus Nerve with THIS Breath!<\/a><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<\/div>\n  <\/div>\n\n\n  <\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":168,"featured_media":4033,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":true,"advgb_blocks_editor_width":"","advgb_blocks_columns_visual_guide":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[6],"tags":[476,513],"class_list":["post-4032","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-press-release","tag-brain-health","tag-department-of-psychiatry-and-the-behavioral-sciences"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.2 (Yoast SEO v28.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Stress Management Tips<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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