If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life.
Effective stress management, on the other hand, helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head-on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.
Limit self-judgment
Talk kindly to
yourself, turning off the “negative tape player.” Say things like “I am stressed and this will pass.” Reversing negative ideas and focusing on positive
outcomes can help you to reduce tension and achieve goals. Reinforce positivity
by writing and reading positive quotes or phrases and surrounding yourself with
positive people.
Get help from others
Tapping into our
support networks helps us to feel understood, capable, and nurtured. Sometimes
just expressing your feelings helps lower your stress. And if you’ve had a
serious illness or have had an emergency to respond to, remember that you can
get an extension on a paper or other project. Don’t be afraid to ask. Your
professors and advisors are there to support you.
Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.
Express your feelings
If you can’t discuss
your feelings with your support network, express them some other way. Write in
a journal, write a poem, or compose a letter that is never mailed.
Work to reduce or manage the impact of major stressors in your
life
One way of monitoring
your stress level and identifying sources of stress is to keep a daily stress
log. Note activities that put a strain on energy and time, trigger anger or
anxiety or precipitate a negative physical response. Also, note your reactions
to these stressful events. Review the log and identify 2 or 3 stressful events
or activities that you can modify or eliminate. For example, if getting started
on writing assignments tends to be difficult, you can get support from the
Writing Center on campus.
Do just one thing at a time
When working, focus on one thing at a time. Switching from one
task to another without fully completing the first task allows for variety, but
usually wastes time and decreases productivity. Make a list and prioritize the
things you need to get done. Start a new assignment only after you’ve completed
an earlier one. When you feel overwhelmed by many things that need to be done
at the same time, your stress level will increase. Plan around the things you
find stressful to lessen the effects of stress. Managing your time effectively
will even out your workload.
Know and accept your limits
Are you taking a full
course load, working part-time and involved in a lot of activities? Learning to
say no is an important part of reducing stress and will help you focus on
what’s really important.
Learn and practice relaxation techniques
Relaxation is the
body’s antidote for the stress response. Relaxation lowers blood pressure,
respiration, and pulse rates. Combining several techniques, for example, deep
breathing exercises, muscle relaxation, meditation, and massage therapy can
significantly lower stress levels. Yoga or tai chi can be very effective,
combining many of the benefits of breathing, muscle relaxation, and meditation
while toning and stretching the muscles. They also elevate mood and improve concentration and ability to focus.
Role of YOGA in STRESS Management and RELAXATION
In today's world stress is a part of life. How to relieve stress and anxiety? Practicing yoga is one guaranteed way of relieving stress. Maintaining a yoga practice can be a great way to reduce stress, stay in shape and calm the mind.
Know that good nutrition and exercise are your friends
We need sleep to think
clearly, react quickly and create memories. It’s well documented that students
who regularly get a good night’s sleep perform significantly better than
sleep-deprived students. REM sleep, most of which occurs towards the end of a
full night’s sleep, is particularly important for consolidating newly learned
information.
Make it a priority to do something low pressure and enjoyable
Get crafty (art, scrapbooking, writing/journaling), listen to
music, get physical (walk, run, dance, do yoga), get outside, or just give
yourself a few minutes off from what you are doing to do simply nothing. Don’t
be afraid to take a break when you are studying or writing a paper. Schedule it
in! A 20-minute power nap can re-energize you for hours and a brisk walk around
the block can help to clear your head and put your thoughts in order.
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