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Learning Online : Coping With Stress
Coping With Stress: sub-module 1 of 6 of learning Online
This module will explain breathing techniques that help with stress, as well as mindfulness exercises and progressive muscle relaxation to release tension and improve well-being.
Tips
- Practice regularly.
Practice belly breathing regularly (i.e. 3-10 minutes, 3-5 times a day), even when you are not anxious. - Practice whenever you can.
Practice belly breathing on the bus, at home, and on campus so you are ready to use it when you’re anxious or during a big exam. - Find the right count for you.
If a four second count doesn’t work for you, try a three second count or a five second count. - Try belly breathing while lying down.
Belly breathing can be difficult at first. Try lying down and placing a small object, like a book or a pillow, on your stomach. Breathe in slowly, trying to push the object up with your stomach.
Additional Resources
- Headspace - Opens in a new windowHeadspace is a guided meditation app that promotes mindfulness. Most of the content requires a subscription, but there are several guided meditation recordings available free.
Coping with stress apps
- Buddhify - opens in a new windowBuddhify is an app (iOS and Android) provides categorized meditations based on what you’re doing or how you’re feeling, such as: walking, stress, difficult emotions, work break, going to sleep or waking up.
- Calm - Opens in a new windowCalm provides daily meditations through their web-based tool and app (iOS and Android) for reducing stress and anxiety, better sleep, managing emotions, and more. This tool is built for beginners and experienced meditators alike.
- Healthy Minds App - Opens in a new windowThis app is a problem-solving tool to help deal with emotions and cope with stress. (available for iPhone and Android).
Coping with stress videos
- Study Skills- Stress Management - Opens in a new windowThis playlist presents videos from Ontario colleges on stress management.
- Meditation 101: A Beginner’s Guide - Opens in a new window
This animated video walks you through the basics of meditation and explains why anyone can do it.
Guided Belly Breathing
Watch the video or follow the steps below to learn the belly breathing technique.
When we are anxious or threatened, our breathing speeds up in order to get our body ready for danger. Relaxed breathing signals that it is time to relax. This type of breathing is slower and deeper than normal and it comes from your belly.
- Start by sitting comfortably in a chair or lying down on your back.
- Close your eyes if you are comfortable doing so.
- Breathe normally in through your nose and out through your mouth.
- Slow down your breathing. Inhale, slow and steady, to a count of 4, hold for a count of 4, exhale for a count of 4 and pause for the count of 4. This is also called square breathing. If a four second count doesn’t work for you, try a three second count or a five second count.
- Are you belly breathing? Place one hand on your belly just below your ribs and one hand on your chest. Try to keep the top hand still as your breath should only move your bottom hand.
10 Minute Desk Yoga
Watch the video to discover effective strategies for managing stress and practice simple desk yoga exercises to enhance your well-being and productivity.