Tuesday, September 20, 2022

How To Get Stress Levels Down

Put Your Worries Into Perspective

How to keep Stress levels down by living in a healthy way

Credit: Lovelyday12 – Shutterstock

This is perhaps easier said than done, but try not to give yourself such a hard time. You’re doing your best and that’s the best you can do! Keep your eye on the bigger picture, and remember that one “meh” result isn’t the end of the world.

Putting yourself under a lot of pressure can have a negative effect, and as much of a cliché as this is, worrying really doesn’t solve anything.

Being kind to yourself during periods of high anxiety is likely to give you a bit more motivation to work harder, so take a little time out from revision to pamper yourself and catch up with your nearest and dearest.

If you fancy treating yourself have a look at our student deals page to see if there are any good discounts going so you can keep costs down.

No More Beans

Organisational Tips To Prevent Stress Before A Test

Strong organisational skills and focus will help you schedule time to study for an exam well in advance.

Starting too late and cramming in too much information before an exam is a common cause of anxiety. So, take that pressure off of yourself and turn stressful exams into just exams without the stress.

Ways To Reduce Stress And Keep Blood Pressure Down

When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven ways to reduce stress.

  • Get enough sleep. Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.
  • Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful relaxation techniques and stress-busters.
  • Strengthen your social network. Connect with others by taking a class, joining an organization, or participating in a support group.
  • Hone your time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level.
  • Try to resolve stressful situations if you can. Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.
  • Nurture yourself. Treat yourself to a massage. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music.
  • Ask for help. Don’t be afraid to ask for help from your spouse, friends, and neighbors. If stress and anxiety persist, talk to your doctor.
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    The 8 Best Ways To Relieve Stress During Pregnancy

    If worrying about your pregnancy seems to be taking up all of your time, dont worry, youre not alone. All moms-to-be experience stress during pregnancyits normal. But if your stress becomes constant and overwhelming, thats when its time to get some helpnot just for your own health, but for the health of your baby.When youre stressed, your body releases hormones like adrenaline and cortisol that prepare your body for the physical exertion of fight or flight. Eventually, these hormones dissipate and your body returns to its normal, balanced state. Sometimes though, like when youre stressed about giving birth, your stress levels dont go down. This can lead to a decline in your health and developmental problems for the fetus such as ADHD and even impaired cognitive development. Thats why its so important that you keep chronic stressthe kind thats with you day and nightto a minimum. To help you stay happy, healthy, and stress-free during your pregnancy, weve assembled the eight best ways to relieve stress during pregnancy.

    Why Quick Natural Stress Reduction Strategies Are So Important

    How to Lower Down Stress Level Instantly?

    It seems as though most Americans are high on stress these days. Unfortunately, the data backs up this feeling.

    According to a 2014 study conducted by the American Psychological Association, 77% of adults in the United States regularly experience physical symptoms of stress and 73% encounter psychological symptoms caused by stress.

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    Talk Yourself Through It

    Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing.

    Dont worry about seeming crazy just tell yourself why youre stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.

    Reflecting On Your Stress

  • 1Identify the causes of your stress. Before you can move forward, you need to be able to identify the causes of your stress. Take some time to be alone and get out a notepad or journal. List everything that may be contributing to your feelings of stress. Once you have a better sense of what is causing your stress, you can make changes that will help you cope with it.XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source
  • Consult a stress inventory. A stress inventory can help you assess your stress. The Holmes-Rahe Life Stress Inventory is widely used in the psychology and psychiatric fields. This list contains 43 stressful life events that can impact your mental and physical well-being from severely stressful events, such as the loss of a spouse or a divorce to less stressful events, like vacations and minor violations of the law . It is important to note, however, that all individuals feel stress in different ways and deal with life events differently. While a stress inventory may be useful in helping you identify some causes of stress, it may not list everything you’re experiencing or may assign values that don’t jive with your own experience.
  • Evaluate your personal relationships. Are the relationships in your life helping you be a better person and cope effectively with stressors? Or are these relationships instead causing added stress?
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    Learn To Recognize Stressful Thinking

    Paying attention to stressful thoughts may help you reduce them.

    Mindfulness-based stress reduction is a strategy that involves becoming more self-aware of stress-provoking thoughts, accepting them without judgment or resistance, and allowing yourself the ability to process them .

    Training yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension helps you recognize stress when it begins .

    Recognizing stressful thoughts allows you to formulate a conscious and deliberate reaction to them. For example, a study involving 43 women in a mindfulness-based program showed the ability to describe and articulate stress was linked to a lower cortisol response (

    Summary

    Tending to your own happiness can help keep cortisol down. If youre feeling stressed, try listening to music or making yourself laugh.

    Develop A Positive Self

    How to Keep Your Stress Level Down (Support for Working Moms)

    The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.

    It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.

    Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.

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    Stick To A Regular Eating Schedule

    Though it can be tricky at times, sticking to an eating schedule is a great way to keep stress under control. This is in part because it takes the guesswork out of when your next meal will be, which in and of itself can be a source of anxiety. In turn, sticking to a schedule can also help prevent stress-eating, another habit that can contribute to an uptick in cortisol levels, especially since we tend to reach for cortisol-boosting sweets and comfort foods when we’re overloaded.

    “Recognize if and when you are engaging in stress eating: Try to keep a regular eating schedule where you avoid ever getting too hungry and avoid ever stuffing yourself to the brim,” advises Miller. “Before grabbing a snack, take a minute to ask yourself if you are truly hungry. You may find that you are really just stressed and looking for something to munch on or you are bored. Try to structure an eating routine where you eat a meal/snack every 3-4 hours while awake.”

    How Can I Prevent Stress

    Its not always possible to prevent stress altogether life can be stressful. If you remember that some stress can be positive and motivating, you can aim to find the right balance between productive stress, and an unhelpful level of stress.

    Making sure you have time to relax each day will also help prevent a build-up of tension in your body and your mind.

    Daily exercise can have many benefits for your overall health and wellbeing, including reducing stress. Something as simple as going for a walk or taking part in a team sport can also improve your mental health, and help prevent feeling stressed.

    Spend time learning what triggers your stress and try to understand why this is. Structured problem solving is another form of psychological therapy that can then help prevent your stress from escalating, as you identify ways to solve the problems that trigger your stress.

    While preventing stress altogether may not be a realistic goal, you can go a long way towards managing your stress, by recognising what causes your stress and practicing a range of stress-reducing techniques that work for you, and seeking help before you feel overwhelmed.

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    Ways For Men To Reduce Stress

    A man’s health can be negatively affected by high levels of stress. Protect yourself by practicing some simple rules to limit your stress.

    Stress has become a major modern-day factor affecting men’s health. The tension and emotional strain of day-to-day living has been linked to heart disease, high blood pressure, migraine headaches, back pain, diabetes, cancer, and a weakened immune response to disease.

    Men experiencing high levels of stress can experience anxiety, insomnia, fatigue, and depression, and may turn to unhealthy habits like smoking, drinking, overeating, or drug abuse to help deal with their stress.

    Mens Health: The Dangers of Stress

    Stress is harmful because it presses biological buttons inside men that have long outlived their usefulness. When a man had to battle wild animals to save his family, that stress prompted certain fight-or-flight responses within his body:

    • The heart rate soared to send more blood to the brain, improving quick decision-making.
    • Blood shunted into the large muscles of the arms and legs to provide more strength and speed, and away from the gut.
    • Blood sugar rose to provide more fuel for quick energy.
    • Blood began to clot more quickly, to prevent blood loss from wounds or internal damage.

    It’s not hard to draw lines from those natural responses to the diseases now associated with stress.

    Mens Health: 10 Ways to Deal With Stress

    Get The Right Amount Of Sleep

    How to Keep Stress Levels Down When Times Get Tough ...

    Prioritizing your sleep may be an effective way to reduce cortisol levels. Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift work have been associated with higher cortisol .

    One review of 28 studies in shift workers found that cortisol levels were higher in workers who slept during the day rather than at night .

    Those on rotating shifts have been linked with poorer health outcomes, such as obesity, heart disease, type 2 diabetes, and worsened mental health (

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    Summary

    Practicing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.

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    Practice Progressive Muscle Relaxation

    Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.

    Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.

    With practice, you’ll learn to recognize tension and tightness in your muscles and you’ll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.

    Lower Cortisol Levels With Physical Exercise

    Regular physical exercise is a well-known brain enhancer that improves mental health and cognitive functions while protecting the brain from the effects of aging.

    Getting regular exercise will also enable you to relax more easily.

    One of the ways it does this is by reducing cortisol.

    You dont need to exercise strenuously to experience stress reduction.

    In fact, exercising too much or too hard actually increases cortisol.

    Running a marathon, for example, can initiate the stress response since your brain gets the message that you are fleeing from danger.

    Twenty to thirty minutes of light aerobic activity like walking or biking is ideal for most people.

    Mind-body exercises like yoga, tai chi, and qi gong are also excellent for stress relief.

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    What Causes Anxiety Twitching

    Anxiety causes your nervous system to release neurotransmitters, which are chemicals that your body uses to send messages between neurons, or between neurons and muscles.

    Some types of neurotransmitters will tell your muscles to move. When you have anxiety, neurotransmitters may be released even when theres no clear reason for them to be released. This is what can cause anxiety twitching.

    Another reason anxiety can cause muscle twitching is because it can cause you to hyperventilate. Muscle twitching is one symptom of hyperventilation.

    If your twitching happens long-term or interferes with your daily life, your doctor may be able to help. To diagnose your condition, theyll first take a medical history, which will include:

    • questions about your symptoms
    • when symptoms started
    • details about the twitching

    If youre also experiencing anxiety with the twitching, be sure to tell your doctor. That might be enough for them to diagnose you with twitching related to anxiety. However, they might still do tests to rule out other conditions.

    These tests may include:

    If you have anxiety and other potential causes of twitching can be ruled out, your doctor will likely be able to diagnose you with anxiety twitching.

    Are There Foods That Reduce Cortisol

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    Yes, no and maybe. Some research suggests that foods like tea, chocolate and fish oils might lower cortisol. But such studies tend to be small and not very conclusive, Dr. Lin says.

    Youre unlikely to balance cortisol levels by adding anchovies to your pizza or scarfing a block of chocolate, she says. But good nutrition can make a difference.

    Cortisol interacts with neurotransmitters, the chemical messengers that send signals in the brain. Neurotransmitters play an important role in mood. And cortisol isnt the only compound that influences them. To make those neurotransmitters, you need all the raw ingredients: vitamins, minerals and other nutrients, Dr. Lin says.

    The best way to get them is with a balanced, plant-heavy diet, such as the Mediterranean diet, she adds. A healthy diet is the underpinning of stress management.

    A balanced meal plan can ensure youre getting the nutrients your body needs. And talk to your doctor about taking a basic multivitamin. Its a good insurance policy to make sure youre not deficient in any vitamins, Dr. Lin says.

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    Friday The 13th: The Game

    A look at all of the weapons available to Counselors in Friday the 13th: The Game.

    In Oxygen Not Included, its important that you can help your duplicates effectively deal with their stress. If youve already played a fair amount of this addictive space colony simulator then you probably know the reasons why. The thing is, duplicates dont handle high-stress levels all that well and will quickly send your colony into a downward spiral if the situation isnt immediately negated. Use this guide to keep you from completely losing it in Oxygen Not Included.

    Take Breaks From Social Media Before Exams

    Stepping away from social media during the exam period, as hard as it might be, will do wonders for your stress levels.

    Checking the latest updates on Instagram, Facebook and the like while revising is the worst type of procrastination possible, as we all know how quickly the time disappears when you’re swiping through your social feeds.

    In addition to this, many of your friends will be in the same boat, so are likely to be talking a lot about how much they’re studying . This is likely to stress you out even more, or at least influence how much time you’re spending revising.

    If you need a bit of help unchaining yourself from your phone, give the Hold app a go. Hold gives you real rewards for simply avoiding the use of your phone.

    You get points every 20 minutes, meaning you can break up your revision periods with some well-earned rests .

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    Smoking Drinking And Drug Use And Stress

    You might find that you smoke, drink alcohol or use recreational drugs to reduce stress. However, this often makes problems worse.28

    Research shows that smoking may increase feelings of anxiety.29 Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings.

    Similarly, you may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety. However, alcohol may make existing mental health problems worse. It can make you feel more anxious and depressed in the long run.30 It is important to know the recommended limits31 and drink responsibly.

    Prescription drugs, such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time.32 Street drugs, such as cannabis or ecstasy, are usually taken for recreational purposes. For some people, problems start as their bodies get used to repeated use of the drug. This leads to the need for increased doses to maintain the same effect.33

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