Stress Management: A Wellness Lifestyle Approach
Stress is a part of life, but the healthier you are, the better able you are to manage stress when it
happens. Chronic stress can impact your immune system, which lowers your resistance to getting sick. Approaching stress management from a wellness lifestyle approach can give you "money in the bank" when it comes to preventing stress, and can give you the energy you need to handle stress when it happens. The following components are part of a wellness lifestyle approach.
happens. Chronic stress can impact your immune system, which lowers your resistance to getting sick. Approaching stress management from a wellness lifestyle approach can give you "money in the bank" when it comes to preventing stress, and can give you the energy you need to handle stress when it happens. The following components are part of a wellness lifestyle approach.
Attitude:
"Attitude is everything." What does that mean? The way you think about things can make all the difference in how you react to events. In this section, we explore how you can change the way you think in order to reduce stress.
"Attitude is everything." What does that mean? The way you think about things can make all the difference in how you react to events. In this section, we explore how you can change the way you think in order to reduce stress.
- Have you ever noticed how the exact same situation can stress one person out, while it might not affect another person at all? This difference can usually be explained by the way each individual thinks about the situation. Changing the way you think (a.k.a. cognitive restructuring) can help you manage stressors in your life. Here's how. Each time something happens in our lives, the information about that event enters our minds. We then interpret it; we form beliefs about what the events means, why it happened or how it is going to affect us. While we can't always control the events that happen, we can control what we think about the event, which in turn shape our feelings about them.
POSITIVE SELF-TALK
Self-talk is an ongoing internal dialogue we each have. Oftentimes this conversation is overly critical, irrational and destructive. To reduce stress, instead of being your own worst critic, treat yourself with a gentle touch. Talk to yourself like you would a child who you care about very much.
Self-talk is an ongoing internal dialogue we each have. Oftentimes this conversation is overly critical, irrational and destructive. To reduce stress, instead of being your own worst critic, treat yourself with a gentle touch. Talk to yourself like you would a child who you care about very much.
Changing Your Self-Talk:
Think about a stressful situation you experienced recently.
Come up with both negative/irrational and productive/rational self-talk for the situation.
Think about a stressful situation you experienced recently.
Come up with both negative/irrational and productive/rational self-talk for the situation.
Example 1
Situation: I have a huge paper due in two days.
Irrational self-talk: I'll never get it done. Why did I take that stupid class in the first place?
Rational self-talk: I've worked well under pressure in the past. I know I can do it again!
Situation: I have a huge paper due in two days.
Irrational self-talk: I'll never get it done. Why did I take that stupid class in the first place?
Rational self-talk: I've worked well under pressure in the past. I know I can do it again!
Example 2
Situation: I came home to discover my roommate left the kitchen a mess.
Irrational self-talk: She is so disrespectful of me. Can't she think about anyone but herself?
Rational self-talk: I know my roommate has a lot going on. She would have cleaned up if she had time.
Situation: I came home to discover my roommate left the kitchen a mess.
Irrational self-talk: She is so disrespectful of me. Can't she think about anyone but herself?
Rational self-talk: I know my roommate has a lot going on. She would have cleaned up if she had time.
Healthy eating:
Good nutrition and healthy eating habits can help you through your stressful times now, not just prevent a heart attack 30 years down the road. Eating well will increase your physical, mental, and emotional stamina. Fueling yourself with nutrient dense foods can boost your immune system, help you maintain a healthy weight and help you feel better about yourself. Check out the Healthy Eating section for a quick diet assessment and ideas on how to fuel yourself better.
Good nutrition and healthy eating habits can help you through your stressful times now, not just prevent a heart attack 30 years down the road. Eating well will increase your physical, mental, and emotional stamina. Fueling yourself with nutrient dense foods can boost your immune system, help you maintain a healthy weight and help you feel better about yourself. Check out the Healthy Eating section for a quick diet assessment and ideas on how to fuel yourself better.
- Healthy eating plays a crucial role in your ability to deal with times of extra stress. Carbohydrates, protein, fat, vitamins and minerals are all important for energy, mental concentration, and emotional stability. Stress may weaken your immune system and increase your body's need for certain nutrients. A balanced diet will help you stay focused, alert, energetic, and healthy during times of stress. However, if you live off of fast food or frequently skip meals, you are more likely to perform poorly or get sick during stressful times. A daily multivitamin/mineral supplement (recommended for most college students) can be helpful, but it will not replace the role that whole foods play in maintaining a healthy body. Whole foods contain many substances, such as phytochemicals and fiber, which boost the immune system and maintain health. Any discussion about eating and stress must include caffeine and sugar. Many people use high sugar foods to keep their energy up and caffeine to keep going when they need rest. Too much caffeine will contribute to poor quality sleep and add to the negative effects of stress on the body. Sugar will satisfy you in the short term, leaves you with less energy and more hungry after an hour or two. Whole foods will provide you with energy that will last for several hours.
Physical activities:
Physical activity provides immediate stress relief as well as long-term stress management. Just 20-30 minutes of walking a day, for example, can give you more energy, help you put things in perspective, improve your sleep, sharpen your mental productivity, and boost your self-confidence. Our bodies are made to move and everyone can find some type of activity that is enjoyable.
Physical activity provides immediate stress relief as well as long-term stress management. Just 20-30 minutes of walking a day, for example, can give you more energy, help you put things in perspective, improve your sleep, sharpen your mental productivity, and boost your self-confidence. Our bodies are made to move and everyone can find some type of activity that is enjoyable.
Physical exercise
- Boosts energy.
- Increases ability to concentrate.
- Makes you feel great because your body will produce endorphins, which naturally relieve pain and induce feelings of well-being and relaxation.
- Improves physical appearance, enhances self-esteem and self-confidence.
- Helps you fall asleep faster and improves sleep quality.
- Means fewer illnesses – physically fit people are more resistant to diseases.
- Strengthens your heart which is constantly being called upon to "fight or flight" from job, school, family, financial, relationship, and every other kind of stressor you confront daily.
Change the "E" word from exercise to enjoyment. Find activities that you love to do and that match your personality. If you love the outdoors, go hiking or biking. Dancing, gardening, or skating might be your passion.
Do it to music. Plug yourself in and listen to music, news or books-on-tape.
Use personal muscle power for transportation. Bike to school or to the store, walk to lunch or to your next class, or get "in-line" and skate around campus.
Relaxing your Mind and Body:
There are a number of relaxation techniques that can help you manage stress and also improve your concentration, productivity and overall well-being.
Relaxation: Relaxing Your Body and Mind
There are a number of relaxation techniques that can help you manage stress and also improve your concentration, productivity and overall well-being. If you need help, ask a therapist or counselor. He or she can offer more detailed instructions and coaching to help you perfect these techniques.
To get started- Find a quiet, relaxing place, where you will be alone for 10-20 minutes to do these exercises. The techniques work best if there are no distractions.
- Practice once or twice a day.
- Stick with the technique that works best for you. Not every technique will work for every person.
- Keep trying. Don't worry if you don't notice a major change immediately. You may need to practice for a few weeks before you begin to feel the benefits.
- Try one or more of the techniques described below.
This technique can help you relax the major muscle groups in your body. And, it's easy to do.
- Wear loose, comfortable clothing. Sit in a favorite chair or lie down.
- Begin with your facial muscles. Frown hard for 5-10 seconds and then relax all your muscles.
- Work other facial muscles by scrunching your face up or knitting your eyebrows for 5-10 seconds. Release. You should feel a noticeable difference between the tense and relaxed muscles.
- Move on to your jaw. Then, move on to other muscle groups – shoulders, arms, chest, legs, etc. – until you've tensed and relaxed individual muscle groups throughout your whole body.
This is the process of focusing on a single word or object to clear your mind. As a result, you feel calm and refreshed.
- Wear loose, comfortable clothing. Sit or lie in a relaxing position.
- Close your eyes and concentrate on a calming thought, word or object.
- You may find that other thoughts pop into your mind. Don't worry, this is normal. Try not to dwell on them. Just keep focusing on your image or sound.
- If you're having trouble, try repeating a word or sound over and over. (Some people find it helpful to play soothing music while meditating.)
- Gradually, you'll begin to feel more and more relaxed.
This technique uses your imagination, a great resource when it comes to reducing stress.
- Sit or lie down in a comfortable position.
- Imagine a pleasant, peaceful scene, such as a lush forest or a sandy beach. Picture yourself in this setting.
- Focus on the scene for a set amount of time (any amount of time you are comfortable with), then gradually return to the present.
One of the easiest ways to relieve tension is deep breathing.
- Lie on your back with a pillow under your head. Bend your knees (or put a pillow under them) to relax your stomach.
- Put one hand on your stomach, just below your rib cage.
- Slowly breathe in through your nose. Your stomach should feel like it's rising.
- Exhale slowly through your mouth, emptying your lungs completely and letting your stomach fall.
- Repeat several times until you feel calm and relaxed. Practice daily.
Sleep:
Consistent sleep is critical for a healthy life. Although we all need varying amounts of sleep, if we do not get enough sleep, everything from our immune system to our ability to learn and remember information will be negatively affected. Sleep is as important as nutrition and exercise when preparing for peak performance.
Stress and Sleep
Stress and sleep problems often occur together. When this happens it can be hard to know how to improve sleep when you're stressed and reduce stress when you have trouble sleeping. There are a number of reasons why stress and sleep negatively impact each other.
Fast Paced Mind
We stay so busy and occupied during the day, our mind often runs a million miles per hour just to keep up with all of our responsibilities. The stress of a fast paced life and limited time to process the day's activities often keeps our mind moving quickly, even when it is time for our head to hit the pillow. It's often hard to slow down and "turn our brain off" at the end of the day. This frequently makes falling asleep and staying asleep difficult.
Cortisol
When we are stressed our body is flooded with stress hormones to help us respond to a threat or stressor. Cortisol and adrenaline are important stress hormones and key players in keeping us alert and focused. However, these hormones can become the enemy when we are trying to relax and go to sleep. The presence of these stress hormones often disrupt an individual's ability to fall asleep and stay asleep.
Caffeine
When we don't get enough sleep or sacrifice sleep for studying, partying or other activities, consuming caffeine can become our crutch. While caffeine can temporarily help us get through the day, it is often associated with interrupting deep sleep. Low sleep quality and functioning on caffeine can make us more susceptible to stress, less effective in how we manage stress, and less capable of establishing healthy sleep patterns.
Over-scheduling
A hectic, busy life can rob you of time you can actually dedicate to sleep. If you find yourself pushing your bedtime back further and further to get things done, or getting up earlier so you can be more productive, you may not realize the toll it's taking on your sleep and susceptibility to stress.
Anxiety
Anxiety can make falling asleep and staying asleep extremely difficult. Anxiety often keeps individuals in a constant state of readiness for something to happen or rehearsing for an upcoming event. As a result, anxiety can rob you of sleep by keeping stress hormones at a high level and making quality sleep much harder to achieve.
There are a number of strategies you can use to help you become more relaxed before you go to sleep.
Go to www.uhs.uga.edu/sleep for much more information on increasing healthy sleep behaviors.
Healthy Relationships:
Changes in relationships can be a source of stress for many students, as can feeling socially isolated. At the same time, talking with a supportive friend or family member can be helpful in coping with stress. This section emphasizes conflict resolution for stress management.
Relationships
Starting, maintaining and ending relationships can all be stressful.
BEING SINGLE
Although it is sometimes hard to recognize, there is a lot of social pressure to enter a relationship. Perhaps it's your mom asking why you aren't dating someone or a friend from high school who goes on and on about his/her boyfriend/girlfriend, then hesitates to ask about your romantic life because you're not dating anyone. Whether you have chosen to be single or you have found yourself in that situation, there are a lot of benefits from your current situation. You should take advantage of those that best meet your needs.
Being single can allow you to...
- date several people.
- spend money on things that you like.
- learn more about who you are.
- spend as much time with your friends as you want.
- flirt without worrying about the repercussions.
- not have to "check in" with someone.
EVALUATING A RELATIONSHIP
Is your relationship stressing you out? These are characteristics of a healthy relationship. If these don't describe your relationship, it may be a source of stress for you. In a healthy relationship you...
- have fun and grow together.
- feel like you can be yourself.
- maintain honesty, trust and good communication.
- build friendship and respect.
- handle conflict.
- have accountability, partnership and dedication.
- share healthy sexuality.
At
the core of any successful relationship is the ability to communicate
and resolve conflict. Included here are guidelines and exercises to help
you resolve conflict.
Conflict Resolution in a Relationship
Think about a conflict you recently had.
Since conflict is inevitable, what's important is how we respond to conflict. Some options are hurtful or destructive to us or others and some options are compassionate and productive.
There Are Many Options for Responding to Conflict
Did you choose a passive, aggressive, or assertive response to this conflict? Why?
The assertive options are generally the hardest to master, but the most important if the goal is genuine problem solving and an improved relationship.
Being Assertive
Being assertive can reduce stress. Being assertive means claiming and expressing your experiences, your feelings, your wants and your rights. Assertiveness is necessary if compromise is to occur. People who are assertive feel comfortable asking for help, saying "no" to others, stating a unique opinion, making requests, and expressing both positive and negative feelings.
What is a situation in which you want to be more effective?
Plan what you can say in this situation with these four short statements.
Focus on the problem, not the other person.
Open sensitive conversations with "I" statements; talk about how you struggle with the problem. Don't open with "you" statements; avoid blaming the other person for your thoughts and feelings.
Stay with the topic.
Don't use a current concern as a reason to jump into everything that bothers you.
Let others speak for themselves.
Don't assume things. When we feel close to someone it's easy to think we know how he or she thinks and feels. Don't assign feelings or motives.
Take responsibility.
Say, "I'm sorry" when you're wrong. It goes a long way in making things right again. Ask for help if you need it.
Seek compromise.
There may not be a resolved ending. Be prepared to compromise or to disagree about some things. The goal is for everyone to be a winner.
It may be time to move on from a relationship when:
Ending a relationship
Ending a relationship is a hard thing to do. There could be feelings of guilt, fear of emotionally hurting your partner, fear that your partner may take it the wrong way, or it could be that feeling of wondering if you did everything possible to save the relationship.
Although ending a relationship is easy for some, for others it can be a difficult thing. If you feel it is the best option for you, then you need to follow through no matter how difficult the process may be. In some instances you may find that your partner feels the same way, and in others your partner doesn't realize what's going on. Holding on to a relationship that is over will only make the relationship worse and become more of a strain on you and your partner's life. If ending a relationship were the best thing for you, then it would be the best thing for your partner.
Every relationship is a learning experience. If one does not work out, use what you have learned in the next relationship. It's also important to remember that every relationship is different--with various strengths and weaknesses. Avoiding comparisons between one relationship and your current situation will help you focus on the benefits you're experiencing today.
Relationships are a healthy part of life. Enjoy it when it is right for you and when it is not, don't worry. The best is next to come!
If abuse is involved
With the term "abusive", many individuals think of being hit or punched, but abuse can come in many forms--from verbal abuse to preventing other friendships and activities. Sometimes it is difficult for the person in the relationship to realize that it is abusive. Some of the following questions may help you assess your relationship.
Time management:
Learning how to manage your time so that you can accomplish what you set out to accomplish is a skill that will help you throughout your life. It is particularly helpful when you are a college student as you have deadlines and many competing priorities that need your attention. It's natural to feel overwhelmed and anxious at times, but having a plan to help you get organized and set priorities will help ease the tension.
Everyone develops their own approach to better manage time, and here are a few tips to help you:
A. Anticipate and plan
B. Break tasks down
C. Cross things off
D. Don't procrastinate
Anticipate and plan
Every student needs to have some kind of tool to keep track of his/her busy life. This could be a calendar, a day planner, a hand held electronic planner, or a legal pad. Whatever the tool, it needs to be something you can carry with you, and you also need to be able to see at least a week at a time so that projects or tests don't sneak up on you. Most things take longer than we think they will, so if you think about things in advance and plan for the certainties, you will have enough flexibility in your schedule to handle the unexpected things that come up. Put everything on your calendar... tests and projects, study time, social engagements, etc.
Break tasks down
Whether you are faced with a big task, such as graduating in 4 years, or smaller tasks such as studying for a final, it helps if you break the task down into smaller, more manageable parts. Students who procrastinate often comment that when they wait to the last minute to complete a project, they often feel overwhelmed, and the task seems insurmountable. By setting priorities and breaking the bigger project into smaller tasks, the work is more manageable, and less intimidating.
Here's how to break tasks down:
Cross things off
Making a "to do" list is an essential part of effective time management. Making these lists helps you see all that has to be done, and it is a memory jogger to remind you of what has to be done. You can make immediate to do lists and longer term to do lists. Putting a date when tasks are due is helpful. Writing things on your hand to help you remember things can only take you so far!
Here is an example:
Immediate To Do list:
Once you make a list, make sure you have it in a convenient place.... Somewhere you will see it easily, and often!
Don't procrastinate
If most of your life you have followed the belief of "don't do today what you can put off until tomorrow", then most likely you brought this mind set with you to college. Procrastination can lead to many sleepless nights (literally) and can contribute to academic and personal difficulties. Procrastination can simply be a way of life for many students, and this can be stressful for them as well as others around them. It might be hard to do, but take care of business first, and then do fun things. There are resources on campus that can help you learn how to deal with procrastination so that you can get your work done in a more productive way.
Here are some advantages of being a good time manager:
Conflict Resolution in a Relationship
Think about a conflict you recently had.
Since conflict is inevitable, what's important is how we respond to conflict. Some options are hurtful or destructive to us or others and some options are compassionate and productive.
There Are Many Options for Responding to Conflict
- Some options are passive, such as withdrawing, ignoring, avoiding, or giving in.
- Some are aggressive, such as threatening, intimidating, yelling, demanding, or pressuring.
- Others are assertive, such as negotiating, compromising, or seeking help/mediation (get an outside person to facilitate or help work it out).
Did you choose a passive, aggressive, or assertive response to this conflict? Why?
The assertive options are generally the hardest to master, but the most important if the goal is genuine problem solving and an improved relationship.
Being Assertive
Being assertive can reduce stress. Being assertive means claiming and expressing your experiences, your feelings, your wants and your rights. Assertiveness is necessary if compromise is to occur. People who are assertive feel comfortable asking for help, saying "no" to others, stating a unique opinion, making requests, and expressing both positive and negative feelings.
What is a situation in which you want to be more effective?
Plan what you can say in this situation with these four short statements.
- I think...(description of the problem)
- I feel...(emotional reaction to problem)
- I want...(specific behavioral request)
- I will...(your contribution to the compromise)
Tips for fighting fairly
Find a good time.
Don't have difficult conversations when you are very angry or tired. Ask, "When is a good time to talk about something that is bothering me?"Focus on the problem, not the other person.
Open sensitive conversations with "I" statements; talk about how you struggle with the problem. Don't open with "you" statements; avoid blaming the other person for your thoughts and feelings.
Stay with the topic.
Don't use a current concern as a reason to jump into everything that bothers you.
Let others speak for themselves.
Don't assume things. When we feel close to someone it's easy to think we know how he or she thinks and feels. Don't assign feelings or motives.
Take responsibility.
Say, "I'm sorry" when you're wrong. It goes a long way in making things right again. Ask for help if you need it.
Seek compromise.
There may not be a resolved ending. Be prepared to compromise or to disagree about some things. The goal is for everyone to be a winner.
Ending a Relationship
Tips on moving on, ending a relationship, starting a new relationship, and questions to ask if a relationship may be abusive.
Moving onIt may be time to move on from a relationship when:
- Unhappiness with the relationship persists for a significant amount of time.
- There is unresolved conflict.
- You are staying in the relationship to avoid hurting your partner.
- It seems as though trust cannot be rebuilt.
- You are considering pursuing a relationship with someone else.
Ending a relationship
Ending a relationship is a hard thing to do. There could be feelings of guilt, fear of emotionally hurting your partner, fear that your partner may take it the wrong way, or it could be that feeling of wondering if you did everything possible to save the relationship.
Although ending a relationship is easy for some, for others it can be a difficult thing. If you feel it is the best option for you, then you need to follow through no matter how difficult the process may be. In some instances you may find that your partner feels the same way, and in others your partner doesn't realize what's going on. Holding on to a relationship that is over will only make the relationship worse and become more of a strain on you and your partner's life. If ending a relationship were the best thing for you, then it would be the best thing for your partner.
- Some tips:
- Be honest -- with yourself and your partner.
- Be respectful -- end it clearly and compassionately.
- Be clear. Don't expect your partner to know what is going on. Explain the situation and your feelings fully.
- Explain how you want the relationship to end (friendship, no contact, etc.).
Every relationship is a learning experience. If one does not work out, use what you have learned in the next relationship. It's also important to remember that every relationship is different--with various strengths and weaknesses. Avoiding comparisons between one relationship and your current situation will help you focus on the benefits you're experiencing today.
Relationships are a healthy part of life. Enjoy it when it is right for you and when it is not, don't worry. The best is next to come!
If abuse is involved
With the term "abusive", many individuals think of being hit or punched, but abuse can come in many forms--from verbal abuse to preventing other friendships and activities. Sometimes it is difficult for the person in the relationship to realize that it is abusive. Some of the following questions may help you assess your relationship.
- Does your partner reduce your self-esteem?
- Do you feel threatened or afraid of your partner at any time?
- Does your partner try to control your decisions and your life?
- Have you lost all your friends because of this relationship?
- Has your partner ever hit you, pushed you, or forced you to have sex?
Time management:
Learning how to manage your time so that you can accomplish what you set out to accomplish is a skill that will help you throughout your life. It is particularly helpful when you are a college student as you have deadlines and many competing priorities that need your attention. It's natural to feel overwhelmed and anxious at times, but having a plan to help you get organized and set priorities will help ease the tension.
Everyone develops their own approach to better manage time, and here are a few tips to help you:
A. Anticipate and plan
B. Break tasks down
C. Cross things off
D. Don't procrastinate
Anticipate and plan
Every student needs to have some kind of tool to keep track of his/her busy life. This could be a calendar, a day planner, a hand held electronic planner, or a legal pad. Whatever the tool, it needs to be something you can carry with you, and you also need to be able to see at least a week at a time so that projects or tests don't sneak up on you. Most things take longer than we think they will, so if you think about things in advance and plan for the certainties, you will have enough flexibility in your schedule to handle the unexpected things that come up. Put everything on your calendar... tests and projects, study time, social engagements, etc.
Break tasks down
Whether you are faced with a big task, such as graduating in 4 years, or smaller tasks such as studying for a final, it helps if you break the task down into smaller, more manageable parts. Students who procrastinate often comment that when they wait to the last minute to complete a project, they often feel overwhelmed, and the task seems insurmountable. By setting priorities and breaking the bigger project into smaller tasks, the work is more manageable, and less intimidating.
Here's how to break tasks down:
- Look at the big picture; make sure you understand what the end product is supposed to look like. Ask the professor to show you examples from previous classes.
- Look at the parts. What pieces will enable you to get to the whole? Figure out step-by step what you need to do. It's not going to happen through magic.
- Think about the logical order of completing the pieces. What should you do first, second, third. Etc?
- Create a timeline for completing your tasks.
- Have a plan to help you stay on track. Put the time you will spend on the project into your study schedule so that you can set aside the time for it. Stick with this plan. A plan is only good if you see it through.
- Complete it early enough to have some time left for a final review.
Cross things off
Making a "to do" list is an essential part of effective time management. Making these lists helps you see all that has to be done, and it is a memory jogger to remind you of what has to be done. You can make immediate to do lists and longer term to do lists. Putting a date when tasks are due is helpful. Writing things on your hand to help you remember things can only take you so far!
Here is an example:
Immediate To Do list:
- write outline for psychology class by Friday
- do laundry Saturday
- meet with study group Sunday afternoon
- call mom Sunday night
Once you make a list, make sure you have it in a convenient place.... Somewhere you will see it easily, and often!
Don't procrastinate
If most of your life you have followed the belief of "don't do today what you can put off until tomorrow", then most likely you brought this mind set with you to college. Procrastination can lead to many sleepless nights (literally) and can contribute to academic and personal difficulties. Procrastination can simply be a way of life for many students, and this can be stressful for them as well as others around them. It might be hard to do, but take care of business first, and then do fun things. There are resources on campus that can help you learn how to deal with procrastination so that you can get your work done in a more productive way.
Here are some advantages of being a good time manager:
- You will have less stress in your life.
- You will have more time for the things you want to do and that you enjoy.
- You can be a better-rounded student and enjoy many aspects of college life.
- You will be able to spend more time with friends.
- You can learn more... efficient learners get more from classes than those who keep trying to figure out how to study and learn effectively.
- You will be able to play more.
- You will feel good about yourself... when you feel good about your academic accomplishments; it spills over into other parts of your life.
Spirituality means knowing one's self, having a sense of purpose in life, feeling connected to others, and achieving one's full potential. For some, this means tapping into the wisdom within. For others, spirituality is grounded in experiencing nature. Spirituality is being inspired, focusing on sensory experiences, finding beauty and joy in everyday things, cherishing life, and feeling the interconnectedness of the universe.
Spirituality can help restore a sense of calm and balance when the daily grind may seem overwhelming. Many rituals associated with spirituality can be helpful in managing stress. Here are some ways to explore your spirituality and resources to help you try them out.
Other tips for stress management are:-
Being a student is fun and challenging. At the same time, it is often quite stressful. Here are some ideas for dealing with the stresses so that you have more room for the fun!
- Manage yourself. Most people talk about managing time in order to have more of what life has to offer, but it’s only in managing ourselves that we really see a difference in our lives and are able to handle any stress life throws at us.Manage yourself and other things will fall into place.
- Control your environment by controlling who and what is surrounding you. Life is like a teacup. There’s only so much “stuff” that will fit into it. If you fill your cup with the wrong things and the wrong people, you won’t have time for the right things and right people.The wrong things and people bring stress. The right people and things bring joy and contentment.Choose who and what gets your time and attention.
- Be good to yourself. Acknowledge yourself for the good you do! Be gentle with yourself when things don’t go as you might have wanted them to. There are just some things that you can’t control — no matter how much you want to.Love yourself for who you are right now — at this very moment.
- Reward yourself. Leisure activities are otherwise known as recreational activities. When you do things that bring you joy, you are re-creating your spirit. Nurturing your spirit is a great way to help you reduce stress.Take time to do things that reward you, every day.
- Exercise your body. Health and vitality depend on your body’s ability to use oxygen and food effectively. One of the ways to help that happen is through exercise. Exercise also releases endorphins, which have been shown to improve one’s mood, making it a great way to deal with stress! Move your body every day!
- Relax yourself. What do you do to really relax? Do you even take the time, or know how to?Meditation, listening to soothing music, spending time with friends and people you love, conscious breathing… these are all ways to really relax. If your mind is pulled to the things that stress you, you aren’t really relaxed!Take time to be absolutely quiet every day.
- Rest yourself. It’s important to take breaks. There’s a reason why employers give you several during the day. Take them. While you are responsible for your own study schedule, it’s critical to your success that you take time to rest — away from your desk — takes naps if you’re feeling nappish! It’s also important to get sufficient sleep. Most people need at least seven hours each night. Good sleep habits include having a set bed time and a set waking time. Did you know that if you don’t get the amount of sleep you need, you can be off (in your ability to think, respond and judge) by as much as 50% the next day? Following a pattern and establishing a rhythm for yourself and your body help you be more relaxed and less stressed during the day.Go to bed! Don’t apologize for wanting to “turn in” early!
- Be aware of yourself. Pay attention to your body. It gives you clues as to what it needs, and when something is wrong with it. Also, know what makes you feel great, and what makes you feel lousy. Being able to recognize them will help you make great decisions for yourself.Also, listen to your intuition. Your wise self never gives you the wrong answers. Your head, on the other hand, will almost always try to talk you out of it.Wake up and pay attention. You learn all sorts of things this way!
- Feed yourself and avoid poisoning your body. Our minds have really been polluted with ideas of what a “healthy” diet looks like, and what “proper” nutrition is. Learn about what things like “low fat” prepared foods, sugar, fat, caffeine and tap water are really doing to your body. Improper nutrition causes stress in the body.It’s not hard to get the right information and make great choices for yourself.Eat good stuff!! Your body will thank you!
- Enjoy yourself. We’ve all seen stories of people who are diagnosed with some horrible disease and given six months to live who have, in those last months, really developed a love of life — a desire to enjoy it all.Well, forget about the person with only 6 months…. what about you? You probably only have 80 or so years if even that … shouldn’t each moment of your life be utterly succulent too? There’s only so much time in this life. Every moment of it is precious. Make it all count. When you do, you’ll find you have less stress, fewer physical problems, and that you’re more productive. Look for the good/sweet/fun/joyous in every situation, even when life seems less than fair.
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