Feeling stressed out? You aren’t alone.

Nearly a quarter of adults rated their average stress between 8 and 10—at the top of the scale—according to the American Psychological Association’s November 2023 Stress in America report.

While the majority of survey respondents reported downplaying their stress, Malini Basdeo, director of well-being outreach and prevention services at AU’s Center for Well-Being Programs and Psychological Services, said ignoring it can be detrimental to our long-term physical and mental health.

“If stress isn’t dealt with, people aren’t just holding on to it,” Basdeo said. “Those levels of cortisol backed up in a chronic way can have real long-lasting health effects. People [can] die sooner, people are at higher risk of heart disease. On an individual level, we see it impact their day-to-day lives; they’re not eating, sleeping, or connecting with other people anymore.”  

As the spring semester ramps up, AU Now talked with Basdeo, a licensed clinical psychologist, about three small ways faculty, staff, and students can manage stress and practice mindfulness in their daily lives.

1. Breathe

It’s an easy, yet effective strategy to relieve stress, Basdeo said.

Online videos and free apps—including Breathe2Relax and Headspace—can guide you through breathing exercises. But you can do it on your own too through an activity called box breathing or square breathing.

The exercise, which takes just a few minutes, starts with closing your eyes and picturing a square. Inhale for four seconds, hold your breath for four seconds, exhale for four seconds, and hold your breath again for four seconds.

Repeated as many times as needed, the box breathing lowers your heart rate during particularly stressful moments and recenters your body in a more restful state.

“You’re basically turning off your fight or flight response,” Basdeo said. “When you’re breathing, it’s bringing you back to your baseline and reminding you that you’re not actually in any physical danger, and you don’t need to run from this situation.”

2. Release Tension

Basdeo said that we don’t often realize how much tension we’re carrying around all day. Progressive muscle relaxation is one way to pay attention to—and address—how stress is affecting our body.

“Progressive muscle relaxation [involves] going through all of the different muscle groups and intentionally tensing them and then releasing them to get rid of any tension that might be in each of them,” Basdeo said.

The practice can be performed while sitting, standing, or laying down and usually starts with scrunching your toes and working your way up to your face.

“I’ve had clients say doing this right before bed really gets them loose,” Basdeo said. “It can be a nice way to relax.”

3. Check In with Yourself

Amid busy days, our first instinct may be to eliminate the things we need most: a break, proper nutrition, or sleep. But Basdeo said skipping self-care can exacerbate the impact of stress on our bodies.

One way to mind our mental health is through what Basdeo calls “checking in.” While that can look different for each person, examples including logging how you spend your time, journaling about your mood, or leaning on a friend for accountability. It can also be as simple as asking yourself questions to identify gaps in tending to your own physical, social, and emotional needs.  

“Being intentional to take a step back and say, ‘How are things going?’ can be a way to make sure you’re taking care of yourself better,” Basdeo said. “It improves quality of life to slow down in that way.”

4. Utilize Resources

If stress is impacting your ability to function, Basdeo encouraged AU community members to reach out for help.

Undergraduate and graduate students can schedule up to eight mostly in-person individual therapy sessions each academic year and participate in unlimited group therapy sessions through the Center for Well-Being.

Students can also connect with other resources through the center, including well-being programs, single-session appointments, and YOU@ American, a free and confidential web-based platform that helps Eagles engage with wellness activities and campus resources.

“If a student is looking to figure out what the best next step is, give us a call,” Basdeo said.

Faculty and staff can access short-term counseling services through the Faculty and Staff Assistance Program (FSAP), which provides free and confidential support for physical and emotional challenges, family and workplace stress, or other problems.