Useful words to help you along the way

It's easy to get lost in the depths of our problems. Perhaps we're in a new ands unfamiliar place, academic obligations have bogged us down, or there's simply too much that dwells on our mind, making us feel suffocated and seemingly unable to escape what ails us. We can never fully escape life's problems, but we can certainly find healthy ways to deal with them.

This guide offers some simple techniques that may help you deal with your stress in more healthy and sustainable ways. It uses the principles of dialectical behaviour therapy, a form of psychotherapy that has been successful in treating anxiety, depression, and difficulties in managing overwhelming feelings. You may therefore find these techniques helpful in developing mindfulness, improving your stress tolerance, and regulating your emotions, and consequently strengthening your relationships with others.

Disclaimer: This guide should not be used as a substitute for professional advice, diagnosis, or treatment. Please seek help from a qualified healthcare professional if you are experiencing significant distress or mental health concerns.

Mantras

Mantras are phrases that can be used during stressful moments, with the effect that repeating them can be calming or serve as a reminder of some greater truth. Each mantra has a different purpose, and may relieve stress, anxiety, anger, or sadness. Choose one that fits and try saying it loud, as many times as necessary.

This too shall pass.

Meaning behind this mantra: No matter how good or bad we feel, no feeling lasts forever. Appreciate when things are going well, but also remember when things aren't going well, that they will get better.

I shouldn’t spend today’s energy on the problems of tomorrow.

Meaning behind this mantra: Anxiety over the future can be crippling, making us worry about something that hasn't happened yet—or may never even happen. Instead, it might be worth remembering that tomorrow's problems should be left for tomorrow.

I can’t change what’s already happened.

Meaning behind this mantra: Radical acceptance means coming to terms with the past, accepting what has already happened so we can move on instead of dwelling on it. Thus, we can't change the past, but we can use what we've learned to improve our future.

I’m strong enough to handle what’s happening to me right now.

Meaning behind this mantra: No matter what you're dealing with right now, remember that you've overcome many struggles to get here. You can overcome this one, too.

I’ve already been through many other painful experiences and survived.

Meaning behind this mantra: Pain is temporary, and you've survived many painful moments already. This is just another one.

My thoughts don’t control my life, I do.

Meaning behind this mantra: We all experience intrusive, negative thoughts, which prey on our anxieties and self-esteem. We can't always avoid such thoughts, but we can control our responses to them.

I can be anxious and still deal with the situation.

Meaning behind this mantra: Anxiety is a part of life, and it's OK to feel anxious or "not right" while still doing what we need to do.

So what?

Meaning behind this mantra: We can't control other people's actions or change our past, so sometimes the best approach is just to say, "So what?" and focus on what we can do moving forward.

Reminders

These reminders are not mantras but useful things to remember. We have found them to be especially useful in helping college students cope with the social aspects of life on campus, and they may be helpful to you, too.

Don't benchmark your happiness. Find your own path to being happy.

Everyone presents an idealised version of themself to the outside world, in order to project their success or happiness, or even as a defence mechanism against critism. This means that when we compare ourselves with another people, we're making comparisons with their idealised versions, ignoring the fact that, like us, they also have problems, insecurities, and worries that plague them. The healthiest thing we can do, therefore, is to avoid to benchmarking our happiness against someone else's—don't base our happiness on someone else's definition of it, don't compare our happiness with theirs, and instead find ways to be happy for our own sake.

Everyone is unique. Be your actual self. It’s okay to be “different”.

It's normal to want to fit in. We see how our favourite celebrities dress, pay attention to the latest trends, and in academia, how our professors flaunt their achievements and talk grandiloquently about themselves. It inspires or intimidates, and even if we know it's silly to copy others, being part of the in-group is tempting. Unfortunately, fitting in can mean sacrificing our true selves, and in so doing remove what was interesting about us in the first place. At the same time, trends change; if we want to be part of the in-group forever, we will spend our lives contorting to other people's standards, until we end up irrelevant and out of touch because trends will always outpace us. At point, with our formative years long gone, it's too late for us to know our true selves. Being different is not only OK, being comfortable with yourself will save you from many headaches in life—in addition to just making you a more interesting individual.

If life is suffering, happiness is merely the temporary alleviation of suffering.

Viewing happiness in the context of suffering may seem pessimistic, but it has helped me to appreciate the better moments in my life. Consider: what is the dopamine-chasing we do on our phones but an attempt to forget about our worries for a moment—to alleviate our suffering? Addictive substances or activities (including some social media) exploit the release of dopamine, and while it may be pleasureable in the short-term, we have to continually engage to feel something, either becoming addicted or feeling "empty" if we stop. It's not healthy, but more importantly, it's also not fulfilling, and understanding this can help us find activities that are both pleasureable and fulfilling.

Everybody has problems. Work on solutions not excuses.

This reminder stems from my all-too-common experience of students apologising endlessly for mistakes (and making excuses for them) instead of thinking of what they can do next to fix it. While apologies can be meaningful, they can also feel empty, especially when delivered repeatedly. As humans, we tend the view the world as revolving around us, prioritising our own problems and forgetting that our colleagues and friends also have lives to live. A rule of thumb here is that everyone is going through their own nonsense, and sometimes injecting our own nonsense just ends up burdening them further. We have to be mindful of our own emotional dumping and respectful of our friends' boundaries.

Self-care techniques

Self-care refers to taking steps to maintain our physical, mental, and emotional well-being, through activities that make us feel calm, happy, or healthy. The techniques below are just a small number of things you can try. Some can be done with friends and others in the comfort of your own bedroom. You don't have to try all of them, only whichever works best for you.

Go for a walk

Try going for a walk around campus, along a stream, under some trees, or around a new part of Yogyakarta. Walking activates our muscles and helps us clear our minds.

Meet friends

Make time to see friends outside of class. It's not just about overcoming loneliness on campus, maintaining social connections is critical to our mental wellbeing.

Sleep more

Take a regular nap or create a night routine that helps you to sleep 7-9 hours. Lack of sleep is highly disruptive, increasing stress and affecting our mood.

Watch something

Give yourself the opportunity to escape the stresses of reality for a couple hours. Watch a movie or read a book that takes your mind off studying and brings you peace.

Keep a diary

Write down whatever makes you grateful or hopeful. Journaling about our day helps us connect with ourselves, to process our feelings, and keeps us grounded.

Make music

Music is food for the soul, and listening to something soothing can be enough. Or better yet: pick up an instrument and play, which promotes focus and flow.

Make art

Doodle, draw, paint, sculpt, or engage in any other creative activity that appeals to you. Working our creative muscles help us to relax and learn to be more mindful.

Do yoga

Yoga and meditation can be done from anywhere, even your bedroom. They help with burnout and overcoming anxiety, and increase mindfulness and awareness.

Exercise

Run, climb, or lift some weights. This does more than promote fitness, it gives us a sense of physical wellbeing, increases self-esteem, and releases endorphins.

Clean your space

Put on a podcast or load a music playlist, and clean your room or workspace. Cleaning in itself can be a therapeutic practice, but a clean space makes for a clear mind.

Breathe

When we're tense or anxious, a simple breathing exercise can be all we need. Among others, try box breathing to reduce anxiety or 4-7-8 breathing to hasten sleep.

Try Pomodoro

With the Pomodoro Technique, you break up a task into 25-minute work sessions with 5-minute breaks. Do whatever you want during the break and focus during the work session.


By Siti Nurleily Marliana and Joaquim Baeta. This guide is published under a Creative Commons Attribution 4.0 International License.