How to Take Control of the Stress in OT School
Shannon Kelly, West Coast University
The start of a new school term means new papers, new projects, and lots to learn. With the pressure of balancing work and life, it can feel overwhelming to do both well. Inevitably, stress creeps in and sometime leads us down a spiraling path of fear, anxiety, and other problems. With this concept in mind, I decided to research the impact of stress and how to effectively manage it in OT school. In my research, I came across a TED Talk by Kelly McGonigal that revolutionized the way I think about stress (2013). This speech spurred me on my personal journey to identify the best ways to help keep my stress levels low and morale high. Here is a short list of ways to help you handle the situation in times of stress to come out on top.
Prioritize a brain break. You ask a lot of your mind throughout your day, whether you are aware of it or not. Don’t forget to unplug from the school and study mode regularly and allow your mind the luxury of “zoning out.” Whether it’s an adult coloring book, painting your nails, taking a stretch break, or getting some exercise—allow your brain to take a break from reality. Set a timer while studying and stop to drink some water, smile, and blissfully zone out. Even just 5 minutes to allow your mind to wander will benefit you and help your mind to stay focused long term. I promise you, there is time for this if you make it—even during midterms and finals week!
Strike a Pose. A power pose, that is. According to a TED talk by Amy Cuddy, your body language has a strong connection to your mind (2012). So when you are sitting down, arms folded, hunched over (sound familiar?) your body is sending your mind negative messages. Conversely, if you hold a power pose for 2 minutes, big body posture with arms up or out stretched wide, you will rewire your mind to feel and therefore be perceived as more confident. Cuddy even suggests going into a bathroom stall and holding your power pose privately. I highly recommend giving this strategy a try before your next big presentation or before a job interview.
4-7-8. This is great advice not only for you, but for future clients who are stressed or overwhelmed. Mindful breathing can be just the reset you need to revamp your energy levels and calm your mind. Breathing in through your nose slowly for 4 seconds, hold your breath for 7 seconds, and breath out slowly through your mouth for 8 seconds. This breathing sequence can create great results after just 2 to 3 cycles of breath. This is quick, easy, and can be done in the comfort of your chair while waiting for a test to be passed out, or even right where you are now!
Talk to yourself like you would a friend. Our self-talk is far more powerful than we give ourselves credit for. When we speak negatively, these thoughts sink into our minds on a deep level and we start to believe them. In the words of researcher Brené Brown in her legendary TED Talk on vulnerability, she wisely counsels that you can’t practice compassion for others if you are not kind to yourself (2010). She believes it is important to be authentic, letting go of who you think you should be in order to be authentically you, and to have the courage to be imperfect and vulnerable. Nobody expects you to have the concepts you are learning mastered! Give yourself grace and decide to genuinely learn as much as possible without overwhelming yourself with the pressure and unwarranted stress related to the grade you earn.
Ha, Ha, Ha. Laughter is contagious and the best cure for our busy, stress-filled spirits. Physician Madan Kataria looked into the benefits of laughter and was amazed by its profound psychological and physiological benefits (2016). Dr. Kataria used these results to create laughter yoga, a form of therapy that facilitates interaction with others through laughter. While laughter yoga may not be available in your community, I encourage you to watch a funny YouTube video or any other avenue to get you laughing to demonstrate the benefits of a good belly laugh! Try this before you begin studying for an exam, and see if you are more motivated and are able to think with added clarity as a result.
In the wise words of Ferris Bueller, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” Therefore, I challenge you, friends, to take the steps to integrate this advice into your routines. If nothing else, think of it as an opportunity to feel what it’s like to make a change and embrace the benefits of good, healthy choices, the same way you will inevitably encourage your future clients to do. Smile big, laugh often, and make the choice to see stress as a positive agent to help you get through tough times. Cheers to a happier, less stressful outlook on life.
References
Brown, Brene (2010). The power of vulnerability. Retrieved from https://www.ted.com/talks/brene_brown_on_vulnerability?language=en
Cuddy, Amy (2012). Your body language shapes who you are. Retrieved from https://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are?language=en#t-756982
Kataria, Madan (2016). What is laughter yoga & how can it help you? Retrieved from http://www.laughteryoga.org/english/laughteryoga
McGonigal, Kelly (2013). How to make stress your friend. Retrieved from https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend
Shannon Kelly is an occupational therapy student from West Coast University in Los Angeles, CA. She enjoys being outdoors and spending time with friends. Shannon is passionate about all things OT, but she specifically looks forward to making an impact on the world of pediatric occupational therapy.