Ways to Manage Stress

In my previous blog post I shared an article that discussed the effects of stress on college students and their performance in social life and in school. Stress can be brought on by not only school related topics, but with interpersonal subjects as well. Stress for some people can lead to some very unfortunate events. Ways to prevent one from getting too caught up with school, drama or any stressful issue can be as simple as talking to someone. I found an article one UK Library online database, "10 Simple Ways to Manage Stress"written by David B. Posen. This article gives 10 different tips for managing ones stress levels.

1. Decrease or Discontinue Caffeine-"The best way to observe the effect of caffeine is to get it out of your system long enough to see if there is a difference in how you feel. Three weeks is adequate. I estimate 75-80 percent of those who try it notice a benefit. They feel more relaxed, less jittery or nervous, sleep better and have more energy (a paradox, since you are removing a stimulant). There have less heartburn and fewer muscle aches. You, too, may feel dramatically better."

2. Regular Exercise-"In other words, stress is the state of increased arousal necessary for an organism to defend itself at a time of danger. Exercise is the most logical way to dissipate this excess energy. It is Mint our bodies are trying to do when we pace around or tap our legs and fingers. It is much better to channel it into a more complete from of exercise like a brisk walk, a run, a bike ride, or a game of squash."

3. Relaxation Meditation-"On days when exercise is not possible, relaxation techniques are an excellent way to bring down the body's stress level. Whereas exercise dissipates stress energy, relaxation techniques neutralize it, producing a calming effect. As little as 20 minutes once or twice per day confers significant benefit."

4.Sleep-"These dynamics can create a vicious cycle. When you get more sleep, you feel better and are more resilient and adaptable in dealing with day-to-day events. Most people know what their usual sleep requirement is (the range is five to 10 hours per night; the average being seven to eight), but a surprisingly large percentage of the population is chronically sleep deprived."

5.Time outs and leisure-"A mid-morning break, lunch, a midafternoon break and supper divide the day into roughly two-hour segments. These time-outs can include power naps, meditation, daydreaming, a social interlude, a short walk, a refreshment break, a change to low-concentration tasks or listening to music. Despite all our labor-saving devices, leisure is still an elusive commodity for most people. Statistics show that the average American works an extra four hours per week compared with 20 years ago. That translates into an extra month of work each year."

6. Realistic Expectations-"When expectations are realistic, life feels more predictable and more manageable. There is an increased feeling of control, because you can prepare yourself (physically and psychologically)."

7.Reframing-"This is one of the most powerful and creative stress reducers I know of. Reframing is a technique used to change the way you look at things in order to feel better about them. The key is to recognize that there are many ways to interpret the same situation. Is the glass half empty or half full? There are many ways of seeing the sane thing, so you might as well pick the one you like."

8. Belief Systems-"Beliefs cause stress in two ways. The first is the behavior that results from them. For example, if you believe that work should come before pleasure, you are likely to work harder and have less leisure time than you would otherwise. If you believe that people should meet the needs of others before they meet their own, you are likely to neglect yourself to some extent. These beliefs are expressions of people's philosophy or value system, but all lead to increased effort and decreased relaxation--a formula for stress"

9. Ventilation and Support Systems-"People who keep things to themselves carry a considerable and unnecessary burden. We can do much for ourselves by developing a support system (a few trusted relatives, colleagues or friends to talk to when we are upset or worried)."

10. Humor-"Laughter relieves tension. In fact, we often laugh hardest when we have been feeling most tense. Humor is an individual thing--what is funny to one person may be hurtful to another."

For my documentary project I am researching the UK Counseling Center- Consultation and Psychology. This facility provides safe, confidential psychology counseling to any student enrolled at UK. In my next blog couple blog post I will be discussing more in depth about this facility and what is has to offer.

The Link to this article

http://web.a.ebscohost.com/sas/detail?sid=7f563d37-d527-4e2e-86b9-0500d6503376%40sessionmgr4005&vid=0&hid=4106&bdata=JkF1dGhUeXBlPQ%3d%3d#db=aph&AN=3503253