Reduce Stress Fast: 5 Tips for Students & Professionals

Stress is something every human experiences – it's normal, and it even serves a purpose. Stress can help us survive, as it triggers the body’s response to react quickly to danger. But in our modern world, stress can often be more harmful than helpful, especially when it becomes chronic. If we’re not able to release or manage it, it can turn into a whole host of issues. Today, I’ll share practical tips for managing stress, whether you’re preparing for architecture exams, a student, a professional, or just someone navigating today’s world.

Understanding Stress: A Survival Tool

Stress is part of our evolutionary design, meant to help us respond quickly to threats – think of a caveman needing to escape a lion. When we’re stressed, our nervous system releases chemicals like cortisol, triggering responses like a quickened heartbeat, shaking, and rapid thoughts. While short-term stress can boost performance and focus, chronic stress without release is where the trouble starts. When cortisol levels remain high, they can harm our physical and mental well-being.

Let’s dive into some effective ways to manage and release stress, helping you feel grounded and calm.

1. Try Grounding: A Simple Way to Reset

Recently, I discovered the power of grounding by accident. After a particularly hectic day, I found myself lying flat on the grass, looking up at the sky, and just breathing. It wasn’t something I planned; my body seemed to lead me there instinctively. But the result was incredible – I felt a sense of calm wash over me, like I’d just had a massage.

Grounding involves physically connecting with the ground or nature, and it helps recalibrate your mind and body. You don’t need a park or a backyard to do it; even lying on the floor at home or in a quiet spot can help. The key is to feel connected to the surface you’re on, as if the earth is “holding” you. Try this the next time you feel overwhelmed. Simply lie down, close your eyes, and breathe deeply for a few minutes.

2. Activate Your Vagus Nerve for Instant Calm

Have you ever noticed children doing odd things in stressful situations? My daughter, for example, makes a humming noise in her throat during scary movie scenes. It turns out, she’s instinctively activating her vagus nerve, which runs from the brain through the chest and into the gut. Stimulating this nerve can activate the body’s “rest and digest” mode, calming down your whole system.

Ways to activate the vagus nerve:

Humming: Try humming a tune – it subtly stimulates the vagus nerve.
Slow breathing: Box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) calms the nervous system and activates the vagus nerve.
Neck massage: Gently massaging the back of your neck or lightly tugging at your earlobes can have a calming effect.

These techniques are subtle and can even be done while sitting in a stressful meeting or exam, helping you regain calm without drawing too much attention.

3. Move Your Body – Release That Energy!

Physical movement is an effective way to release stress and transform it into positive energy. Walking outdoors, gentle yoga, or a simple stretch are all great ways to release cortisol. If you feel like you need something more active, shaking, jumping, or dancing can be fantastic – and fun! My daughter does quirky little dances when she feels tense, and it’s a great reminder to shake off stress. These movements release cortisol, helping you “unstick” stress and energy in your body.

Whether you prefer gentle walks or a bit of dancing, experiment to see what works best for you. Movement helps free up tension, lifts your mood, and gets you back to a place of balance.

4. Turn Off the News and Avoid Doomscrolling

Today’s world can feel overwhelming, especially with constant news and social media. While it’s important to stay informed, doomscrolling (endlessly scrolling through negative news) is counterproductive and can leave us feeling worse. I stopped watching the news regularly a few years ago, and it’s one of the best decisions I’ve made. Now, my social media feeds are curated to show content that uplifts and inspires me. Follow accounts that make you feel good, and be intentional about what you let into your mind.

If social media still feels overwhelming, take a break. A digital detox can do wonders for your mood and mental clarity.

5. Find Balance with the ARE Wellness Planner

If you’re on the journey to becoming a licensed architect, balancing study with personal wellness can be challenging. That’s why I created the ARE Wellness Planner, designed specifically to help you manage stress while working toward licensure. It includes weekly guides, wellness tips, and tools to keep you grounded, prevent burnout, and add mindfulness to your study routine.

The ARE Wellness Planner helps you create balance, ensuring that you don’t just pass exams but thrive throughout the process. Download it for free to start your journey toward a more balanced and successful exam preparation.

What’s Your Go-To Stress Relief?

We all have unique ways of managing stress. Maybe you find peace in a walk outside or grounding yourself with a quiet moment of deep breathing. I'd love to hear from you – what are your favorite stress-relief techniques? Leave a comment below, or if you’re listening on the podcast, head over to my Instagram to share your tips!

Remember: Stress is a natural part of life, but with the right tools, we can manage it and even use it to our advantage. Wishing you peace and calm, no matter where you are in your journey.

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