Considering the many competing stressors in life, it can sometimes feel difficult to manage everything on your plate, or even just to find a moment to breathe.
The Mayo Clinic created a framework to help us manage life’s challenges. The 4 A’s of stress relief – avoid, alter, accept, and adapt – offer a helpful process for navigating everyday demands.
Avoid:
Some stressors can be reduced or sidestepped altogether. Reflect on what you can remove from your stress load.
- Look for small ways to make stressful moments easier
- Create healthy distance from situations that consistently raise your stress level
- Give yourself permission to say no when needed
Alter:
Clear communication can shift stressful dynamics
- Use “I” statements to express how a situation affects you and what you need
- Set expectations or boundaries early, such as letting someone know you only have a few minutes to talk, or can only commit to a specific task.
Accept:
When avoiding or altering isn’t possible, acceptance can ease the emotional weight.
- Talk with someone you trust, such as a friend, family member, or therapist
- Practice giving yourself and others grace. Letting go of what you can’t control frees up energy for what you can influence, including how you respond.
Adapt:
Shifting your expectations can help you respond to stress with more flexibility
- Release the pressure to be perfect, and instead aim do just ‘good enough’ when appropriate
- Adjust your perspective by focusing on what truly matters and letting go of what doesn’t
- Explore ways to simplify and streamline activities, such as preparing meals when you have time and freezing them.
Stress is a natural part of life, but these strategies can help you create more balance and support your well-being throughout the semester. For more information on the 4 A’s strategy, as well as some other helpful stress management techniques, You may find this article on Stress Management: Strategies to Deal with Stress helpful.