Positive Ways to Deal with Stress: A Guide from Team EURASIA

Studying and living abroad may come with additional stressors that you have not experienced before, especially if this is your first experience being immersed in a new language and culture. Symptoms indicating that you might be feeling extra stress include:

• Tension headaches, migraines, or muscle tension
• Fatigue despite consistent, adequate sleep
• Changes in sleep patterns
• Illness/an increase in gastrointestinal issues
• ANTs (automatic negative thoughts), anxiety, depression and uncertainty
• Procrastination
• Feelings of being overwhelmed or more nervous than usual
• Difficulty concentrating
• Changes in the way you eat, act, and socialize with others

These symptoms can be hard to cope with at first, but if you see some of these symptoms occurring in yourself, do not be alarmed! These feelings are normal for your situation, and manageable if you have the right tools to deal with them. In this article, we will explore a few simple ways that you can reduce your stress in the moment, as well as ways to stop your stress before it starts!

Mindfulness

Mindfulness has become rather popular in recent years due to its positive effects. The main purpose of mindfulness is to pay attention to your thoughts and behaviors in order to be in the moment. There are several ways to practice mindfulness, such as, focusing on the sounds around you, your thoughts, music, breathing, etc. While focusing on whichever topic you choose, allowing your mind to flow freely and accepting your thoughts, feelings, and sensations around you is key.

Breathing

I know, I know, breathing is such a basic answer. However, deep breaths are well known for its effectiveness in reducing heart rate, and thus, cortisol levels. So when feeling tense it is always an easy and good option to sigh the stress away. Additionally, there are different breathing counts and rhythms that some find helpful to reduce stress and anxiety. One such technique is the Box breathing method. Typically this technique uses 4 seconds for each step, in which you inhale for 4 seconds, hold for 4 seconds, exhale for another 4, hold for 4, and repeat the process. Another technique is used by monks, in which they take 5-6 breaths per minute. In any case, focusing on your breathing can also lead to practicing a type of mindfulness, which we already went over.

Taking Breaks

Sometimes, in the heat of the moment, when stress runs high and palms are sweaty, it can be good to take a moment to step back and rest for a moment. If you are in a high-pressure situation, and cannot get away for very long, it can help to step outside just for a moment and take a short walk around, or grab a quick drink of water. If you have a little more time, take 45 minutes to do something that you love. Go on a run, paint a picture, learn a new song on the guitar. Whatever you do to pause and relax, remind yourself in this moment of quiet that the stressful situation will pass, and that you can do this.

Social Support

One of the best ways to prevent and combat stress is by surrounding yourself with people who help you feel supported and connected to the world around you. When you are stressed, especially if you have moved into a new environment such as a study abroad, be sure to make frequent contact with family and friends who you know will be there for you and support you. Also be sure to reach out to the people around you: fellow students, friends, and coworkers. Make sure they know about your situation. Communicating your stress and worry will help them understand how to help you.

In conclusion, the stress of studying abroad can be tough, but you are tougher! We at EURASIA wish you good luck on all of your adventures here in Germany!

EURASIA: Your Trusted Academic Guide

While embarking on an academic journey in a foreign country may seem scary, EURASIA is here to support you from day one. We have the expertise and experience to guide you through the entire process, from initial applications to visa requirements. With EURASIA by your side, you can embrace this new adventure with confidence.