Welcome back Cubs! As we start off this new school year, I am excited to learn new subjects, make new friends, nurture existing friendships, and enjoy all the fun social activities that come with being a high school student. Of course, there are times when life can be filled with challenges, particularly in finding the balance between school work, friendships, and family commitments. As a junior in high school, I am aware that I am entering into one of, if not the most, stressful year in my high school experience; however, I am confident that I will be able to face every one of these challenges because of my first two years at Mayfield—those formative years have given me a toolbox of skills to deal with stress. We may not have enough time to do everything and this may cause us to freak out, burn out, stress out, and all of the above. Fortunately, Psychology Today has noted some effective coping skills that are useful for managing stress and promoting relaxation. So, without further ado, here are some helpful ways to regulate stress for this school year:

1. Breathing Exercises: To regulate anxiety in high stress situations, Navy Seals use a technique known as box breathing, consisting of four steps Psychology Today, Tchiki Davis, Ph.D. First step: Take in a deep breath through your nose, filling your lungs and abdomen with air, mentally counting to four. Secondly, hold your breath for a count of four. Then, slowly exhale through your mouth, while mentally counting to four once again. Lastly, repeat the exercise, until you have completed a total of four sessions. I often use the box breathing technique before a test or class presentation to calm my nerves and it has significantly reduced my stress.

2. Get a Good Night’s Sleep:  According to the American Psychology Association, stress can impact a teen’s sleep. Teens need eight to nine hours of sleep on average; those who sleep fewer than eight hours per school night may see their stress level increase. But getting eight hours of sleep isn’t usually a priority with our busy schedules, so how can such a feat be done? Well, you can start off by setting up a routine such as showering before bed, going to bed at the same time every night, and practicing mindfulness to relax at night. Also, try to stop using your electronic devices at least 30 minutes before bedtime. This will allow your mind to relax because the blue light emitted from our electronics suppresses the melatonin in our brain, ultimately disrupting our natural sleep rhythm. According to Dr. Lisa Damour, a clinical psychologist and the author of the books “Untangled and Under Pressure”, research shows that the usage of cellphones at night can disrupt your sleep schedule. She recommends keeping phones outside of the bedrooms an hour before we are planning on going to sleep. Thus, putting away our electronics before bed is the best way to get a good night’s rest and will help individuals wake up rested and ready to tackle what the day has enstored. Rowan Schoettler ‘27 says “by placing my phone outside my room before I go to bed, I get a better night’s rest because my mind is able to truly rest and I wake up fully energized and ready to tackle the day.” Schoettler explains the positive impacts she has seen from placing her phone away, and she is able to go to bed by nine every night and wakes up at seven in the morning fully energized. Similarly, Haley Melin ‘27 explains, “my sleep schedule used to be really bad, I would fall asleep at two in morning and only received about five hours of sleep every night because my phone would be near my bed and I would be tempted to scroll. However, after putting my phone in my parents room every night I have seen my sleep patterns improve and I get about eight or nine hours of sleep every night.” Melin explains before placing her phone away at night, she was often finding herself doom scrolling until the late night and the lack of sleep would later affect her in the day. However, she later learned by placing her phone away she was able to stay energized throughout the day and was getting better sleep through the night. 

3. Exercise:  Whether it’s taking a pilates class, dancing, or running a mile, physical exercise is a great way to manage stress. Consistent exercise is an important way to handle stress so find an activity that you enjoy doing. For example, going on a quick run in your neighborhood after coming home from school, or joining a sports team that interests you are great ways of getting quick quality exercise. Working out helps with our stress because it releases natural endorphins chemicals into our bodies which elevates our mood and lowers our stress levels. 

4. Mindfulness: Mindfulness doesn’t have to be complex; it can be as simple as taking deep breaths before a test or quiz, or closing your eyes and focusing on what is happening in the present. Guided mediation apps, like Calm or Headspace, can also help you with relaxation or to manage stress.  

Remember that taking care of your mental health is as important as your physical health. I hope these tips for coping or dealing with stress will be helpful to you this school year!