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Tips to Manage Stress

Everyone feels stressed at one time or another, whether it is due to academics, regimental life,
relationships or general life events. Here are 3 simple things that you can implement today to
reduce the tension you may feel:

1. Deep Breathing: Breathe in through your nose and out through your mouth. Take slow,
deep breaths using your diaphragm. Take at least 20 deep breaths. At the end of this
exercise your body should feel less tense and more relaxed.

2. Exercise: Research suggests that exercising for 150 minutes per week will reduce
feelings of stress. Exercise is known to increase endorphins and also improve mood. This
can include going to the gym or something simple such as taking a walk or stretching in
your room.

3. Me Time: Take time for yourself. Do whatever it is that helps you feel grounded,
whether that’s speaking with a friend or going for a walk.

MCPD is a good resource for additional strategies to manage stress and promote
relaxation!

What to Expect

Your initial visit to MCPD

Midshipmen who seek support at MCPD typically make an appointment via email or phone.
Staff will ask for your schedule so the appointment can be given during one of your free periods
so it will not impact your academic courses. For urgent issues, Midshipmen can come to MCPD
during sick call M-F at 0730, or any time during regular business hours (M-F, 0830-1630).
During your initial visit you will meet with one of our clinical team members and will be given
an intake form. The form will ask general questions regarding who referred you, what issues you
would like to address, your major, grade point average and other general questions about you and
your life at the Academy.

The clinical team member will be in the room with you, so if you have any questions regarding
the form, you can ask as you complete it. Your clinical assessment will start with a discussion
about the issues you would like to address with your clinician. You will cover overall wellness
such as sleep, nutrition, exercise and your support system. Your clinician will use this initial
session to get to know you and to see in what areas you may need support and skills. You and
your clinician will then discuss two or three short-term goals to work on.