My Brain is Being a Jerk!

The title of this blog post is an actual quote from a college-aged client who was tired of his brain working against him, and you might be able to relate. In fact, you might be one of the many students who experience stress daily, like an annoying visitor you wish you could kick out of your brain. From looming deadlines to challenging exams, the pressures of your academic life can sometimes feel overwhelming. However, amidst the chaos, there are effective cognitive behavioral strategies that you can harness to conquer stress and reclaim a sense of balance and control. Here are some specific techniques that can empower you to manage stress effectively:

1. Identify Stress Triggers: The first step in managing stress is to pinpoint its sources. Start by reflecting on situations, thoughts, or behaviors that tend to provoke feelings of stress for you. Whether it’s procrastination, perfectionism, or social pressures, understanding the root causes of stress is essential for developing targeted coping strategies.

2. Challenge Negative Thoughts: Cognitive restructuring is a powerful tool in your arsenal of stress management. You can choose to challenge negative and irrational thoughts that fuel your stress. By questioning the validity of these thoughts and replacing them with more realistic and balanced perspectives, you can defuse the power of stress-inducing beliefs. One simple strategy is called 180-thinking. When your brain tells you something like “You’ll never get the work done and you’ll fail”, respond with a 180 degree option – “I will get the work done and I’ll be fine.” Instead of letting your brain fixate on the one, negative outcome, you allow your brain to realize that an equally likely outcome is the opposite.

3. Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation, and guided imagery are all effective relaxation techniques that can help you alleviate stress in the moment. You can incorporate these practices into your daily routines, whether it’s taking a few minutes to breathe deeply before an exam or dedicating time for mindfulness meditation each day. A great strategy to use is walking meditation. Go for a short walk and concentrate on your sensory experiences as you walk – the feel of your feet in your shoes, the smells in the air around you, the colors you see. If you can take the walk outside, do it! Lots of research supports the healing benefits of being out in nature.

4. Break Tasks into Manageable Steps: The sheer magnitude of academic tasks can often contribute to feelings of overwhelm. Take time to break down larger tasks into smaller, more manageable steps. By tackling one step at a time, instead of the whole project all at once, you can prevent feelings of paralysis and maintain a sense of progress, even in the face of daunting assignments.

5. Use Power Words: You have been trained to accept words which create stress: should, need to, have to, must. When you use these words, they create spikes of adrenalin and cortisol – your stress hormones – in your brain. Instead, replace these words with will, want, or get to. For example, instead of “I need to do my homework”, you can change it to “I will do my homework because I want a good grade”. As another example, instead of “I have to go meet with my teacher about my grade”, you can change it to “I want to go meet with my teacher so I can get help to do better in class.” Will, want, and get to are power words that create functional control in your brain.

6. Cultivate Self-Compassion: In the midst of stress, you may be your own harshest critic. Start now to practice self-compassion by treating yourself with kindness and understanding, especially in moments of difficulty or failure. Remember that mistakes are a natural part of the learning process and you deserve gentleness and forgiveness, just like anyone else. Essentially, talk to yourself as you would to your best friend. And keep in mind a powerful quote from Nelson Mandela: “I never fail. I either win or I learn.”

7. Seek Social Support: Connection is a powerful antidote to stress. Reach out to friends, family members, or mental health professionals for support when your feeling overwhelmed. Whether it’s talking through your worries or simply spending time with loved ones, social support can provide comfort and perspective in times of stress.

8. Engage in Healthy Habits: Of course, it is essential to keep your physical health strong to help combat the consequences of stress. Regular exercise, nutritious eating, adequate sleep, and leisure activities are all crucial components of stress management. Prioritize your self-care and make time for activities that nourish your body and mind. And remember: alcohol and substance use are only distractions that make your stress and anxiety worse in the long run.

By incorporating these cognitive behavioral strategies into your daily life, you can develop resilience in the face of stress and cultivate a sense of well-being that extends far beyond the classroom. As you navigate the challenges of academic life, empower yourself to harness the power of your brain and emerge stronger, more confident, and more capable than ever before.