Stress Management & Self-care

Volare | October 2020 Newsletter

“Talk to yourself like you would to someone you love” – Brene Brown

Tackle stress before it starts

A recent study by psychologist, Robert Epstein, found that despite the array of stress-management tips, the most effective way to handle stress is learning how to avoid potential stressors before they start to happen.

1. Identifying your stressors

Recognizing your own symptoms of stress, such as worriedness, irritability, sadness, or problems sleeping, can help you know when and how to respond. The power to recognize your emotional state is crucial to understanding how your emotions change and what triggers you. If you decide to ignore it instead, you will be less prepared to handle the stress before it gets overwhelming.

2. Reframing your thoughts

This is a mental activity that involves identifying something that may be stressful for you and describing it in a more positive or neutral way. Doing so allows you to see the positive effects of the event or activity and help you feel more comfortable going about it.

3. Planning ahead

A way to manage stress is through planning. Breaking down big or complex projects into smaller, more manageable parts can help you navigate through the project with minimal stressors.

4. Focusing on what you can control

What are you putting up with everyday that is causing you stress? Are you able to get rid of it? Is there someone who can help you with it? If either can’t be done, what can you do to make those tolerations more enjoyable?

Everyone has their own threshold of tolerating things. These can range from a toxic relationship or broken device to a sink full of dirty dishes or flickering light. Identifying these trends and preparing an approach as a response to them allows you to be more in control during these times.

5. Practicing self care

Self-care is an active process of acknowledging your needs. While the previous tips are focused on identifying and preventing stress from within, self-care acts as an external means of releasing any remaining stress that may have been building inside you. This can be a range of activities including (but not limited to):

  • Writing
  • Reading
  • Watching a movie
  • Exercising
  • Talking with friends and loved ones
  • Practicing gratitude
  • Meditating
  • Cuddling or playing with a pet

If some of the activities you rely on for self care are impacted by COVID-19, instead of focusing on how this has limited you, what new activities do you now have the chance to delve into? What have you been wanting to try now but haven’t found the time to do so?

Another theory by Epstein is that “nearly 25 percent of the happiness we experience in life is related to, and perhaps even the result of, our ability to manage stress.” A way to deduce your ideal coping methods for stress can be linked to your past. What techniques have helped you be more comfortable with a stressful situation or event that you can apply to in the future? It’s also best to have multiple outlets when releasing stress so that, if one outlet can’t be done, you can rely on other methods to feel better.

Boost your job searching momentum

Are you currently in the middle of job searching or planning to start? You may utilize the following tips to boost your job searching momentum.

1. Be aware of your strengths and weaknesses

Be confident in what you excel and find passion in doing while actively working on the areas where you can improve.

2. Join student clubs/organizations and/or professional associations

Many clubs and associations are working to keep members engaged while finding ways to invite others. Seek out these free activities and events to expand your network.

3. Come up with a job-search game plan

Brainstorm your career goals and set a schedule and roadmap to keep your job-search plan on track.

When will you update your resume and tailor it to each job description? What is your networking plan? How can you improve your branding on your social media pages? Have you conduct any informational interview this week? Did you research your target companies? What are some new trends in your industry that you are not aware of?

4. Networking

Staying in touch and reaching out to others are essential in helping you maintain and expand a circle of people who will grow alongside you as you navigate your career.

5. Take online classes

There are lots of online classes, from sites such as Skill Share, Coursera, and Harvard’s own array of online classes, that you can take advantage of to build your skills and knowledge.

6. Utilize free job search tools such as Glassdoor and Indeed

These sites could offer a glimpse into a company’s interview process as well as previously asked interview questions. You can find out open positions and helpful articles that cater to concerns that may arise while job searching.

7. Mirror the job description

Identify the keywords of the job description and tailor them into your resume and cover letter. Mirroring the job description can further connect your experience to what employers are looking for.

8. Try something new

Consider trying new roles within your industry or company. If there are opportunities to learn about the other departments, then you should explore some different paths to help you inform your decisions moving forward. You might find your next passion from trying something new. You could even take on any side projects to help you gain the experience needed to move up.

9. Send follow up emails

Sending a follow-up email can signal to recruiters or hiring managers that you are still interested in the position. It also acts as a great way to give you any piece of mind or clarity into what may be going on on the other side.

10. Be proud of yourself

Know that what you are doing and what you are going through shouldn’t be seen as anything less than a failure. If you haven’t heard anything back yet, drive your job searching momentum into the next day.


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  • Amount: $1,000
  • Due November 12, 2020
  • Eligibility: Must be enrolled in a college, university, or graduate school during the 2020-2021 academic year
  • Topic: Submit a 2,000 word essay on the importance of better one’s self
  • More details:

Google Lime Scholarship

  • Amount: $10,000 for those in the states, $5,000 for those in Canada
  • Due December 4, 2020
  • Eligibility: Current undergraduate or graduate students enrolled at a university in the states or Canada who are pursuing a technical field of study with a strong focus in computer science, has a visible or invisible disability
  • Topic: Submit three essays displaying your passion for computer science
  • More details:

Simmrin Law Group Entrepreneurial Scholarship

  • Amount: $1,500
  • Due June 15, 2021
  • Eligibility: Currently enrolled in, or have been accepted by, an accredited university/college in the United States and have a GPA of 3.0 or greater
  • Topic: Submit a 500-1,000 word essay on one of the three given prompts in regards to pursuing your entrepreneurial goals
  • More details:

Campervan Finder Scholarship

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  • Due January 1st, June 30th both annually
  • Eligibility: Currently enrolled as a full-time student with a passion for travel and business
  • Topic: Submit a 600 word essay on the benefits of booking travel online compared to booking with an accredited retail travel agent
  • More details:

Jet Future Business Leaders Scholarship

  • Amount: $750
  • Due January 31, 2021
  • Eligibility: Open to all United States citizens/residents
  • Topic: Submit a 250-500 word essay on the following prompt: You are given a yearly salary of $75,000 and tasked with making a change in your local community. What do you do?
  • More details:

Published by Volare

Career Coaching for International Students

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