Tuesday, September 20, 2022

What To Do If Your Stressed

Do Mock Exams At Home

How stress affects your body – Sharon Horesh Bergquist

One of the most common reasons for feeling stressed ahead of exams is not being sure what to expect on the day, such as what questions you’re likely to be asked, and how best to approach answering them. The best way to overcome this? Practice and plenty of it.

If you can, try to find examples of past exam questions for your course to get an idea of what topics have come up in previous years.

Or, if there aren’t any past exam questions available, think about what essay/assignment titles you’ve been set by lecturers throughout the year and think of other questions that are similar to these.

It’s particularly helpful to try tackling mock exam questions on topics you’re less confident with so that you can prepare plans and practice answering them, in case they do come up in the exam.

Make A Schedule Of Worry

Oftentimes, when things are stressful in our lives, we feel like we need to worry about them all of the time in order to solve them.

Sometimes, that just isnt true.

Say Im worried about future results of a medical test. I can spend my whole day stressed about it, or I can say, okay, I am going to give myself 15 minutes to worry and stress about them at 10:00am, and then after that, no more.

Give yourself permission to bottle up some of that stress into specific time periods so you can spend the rest of your time knowing that you cant do anything to change it and should instead get on with your life.

Its the same thing if youre stressed about a busy schedule or upcoming performance.

Your schedule is only going to get busier if you fill it with stressing out, and the more time you spend stressed, the less time youll have to practice for your performance.

Accept that stress is a natural part of life, but tell it that it only has a few minutes and stick to it.

You Have A Constant Headache That Just Wont Go Away

If you experience throbbing or feel pressure anywhere on the head or temple area, theres a good chance its a tension or stress headache, says Dr. Colgan. Oftentimes people point to particular troubles in their life that might be causing this pain, but lifestyle might be to blame instead. Keep in mind, if your head pain feels like a migraine headache, the worst headache of your life, or a headache that wakens you from sleep, those are signs of a dangerous health problem. You should visit a doctor immediately, advises Dr. Colgan.

What to do: When stress is the cause of your headache, the easiest thing to say is, have less stress in your life. But that advice itself is stressful, says Dr. Colgan. Knowing what your headaches coming from is helpful therapy. People oftentimes feel worse worrying and trying to figure out what the cause could be. So knowing its not some serious health problem may make a person feel better. Sometimes the most effective way a doctor can treat a patient is to teach them about their symptoms, says Dr. Colgan.

Read Also: Can Stress Cause Stomach Problems

Questions To Ask Yourself

Whos in my support network? Everyone should have people in their life who are positive influences, support providers, and role models for healthy living. They can be friends, family members, mentors, spiritual leaders, colleagues, and mental health professionals.

What activities do I enjoy? Your work might be enjoyable, but everyone needs hobbies that arent about competition or personal accomplishment. What helps ease your worries and makes you more mindful about your body? These activities might include reading, dancing, gardening, board games, crafts, etc.

What are my sleep habits? If youre getting roughly 8 hours of uninterrupted sleep per night, youll be able to think more clearly, boost your immune system, and concentrate better on work and relationships. A simple step such as turning off screens an hour before bed can make a huge difference in your sleep quality.

Am I saying no to unnecessary tasks? Ideally you should be able to pass on tasks that demand too much of you, arent your responsibility, or dont fall in line with your personal values and objectives. If youre not sure where to start, take a look at your schedule and to-do list, and see what can be delegated or removed completely.

Am I organized? Start to declutter your life. When you can manage tasks with an accurate schedule and prioritized to-do list, you reduce the unnecessary anxiety that can accompany a cluttered and confusing agenda.

What Is A Good Stress Management Plan

How Stress Harm Your Health: Effects on Body and Behavior

Stress management requires exercise as the most important element. Stress causes your body to say, Run!. Do it. So do we. You need to exercise every day to build a strong, healthy body and control stress. When you are most stressed, you may think you dont have time to exercise, but that is exactly when you need it most.

Read Also: Can Stress Cause Joint Inflammation

Recommended Reading: How To Go On Stress Leave

When Should You Start High

If you plan on applying high-stress training on your cannabis, you should do it before or during their vegetation phase. You should opt to apply HST before your weed plants enter their vegetation phase for the best result.

Topping, mainlining, and super cropping are a few great examples of HST applied before or during the plants vegetation phase.

Topping should occur before your plants enter their vegetation phase when they are less than 2-3 weeks old. Youll also be able to tell when the young cannabis plants are ready once there are at least 2-5 lateral growths on them.

The technique with topping also applies to mainlining. The only difference is that you need to trim the lower lateral growths below the 3rd node.

Have you been thinking about new strains to try? Weve collected our twelve favorite sativa-dominant strains to give you some place to start. Here are some of the best sativa strains for growing and enjoying.

Mainlining can then be applied once your plants have been topped if you want a more evenly distributed light among the branches. The only added step with mainlining is to prune the lower growths below the 3rd node of your plant.

Youll then need to let your plants veg for 6 to 8 weeks or at least once 3-4 new nodes have developed from the lateral growths you left. Afterward, you then top the new growths. Rinse and repeat until you have your desired amount.

Develop A Positive Self

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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Plan Something Fun For The Future

There are some stressful situations that are time-based.

Maybe youre applying for college or applying for a job or theres just a really busy month ahead.

Instead of getting caught up in how stressed you feel now, think about how youll feel when it ends and plan something fun for the future.

Book a nice dinner out, book an entire vacation, or just tell yourself that youre going to buy yourself that new phone youve been waiting for when this stressful period is over to give you something to look forward to.

Learn To Avoid Procrastination

How stress affects your health

Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.

Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .

Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.

summary

Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal to join your body and mind.

Yoga primarily does this by increasing body and breath awareness.

Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .

However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.

In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.

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Recommended Reading: Does Hair Loss From Stress Grow Back

Can You Lst And Hst Cannabis Plants

Low-stress training involves bending and directing the growths of your cannabis plant with ties. This method spreads the growths of your cannabis evenly, allowing for equal distribution of light.

A popular example is topping after pruning the apical bud of your cannabis.

This spreads the lateral growths. After that, tie the growths down. In fact, you could say that mainlining and manifolding are just topping with LST. In the same way, you can say that ScrOG is just lollipopping with a screen on top of it.

The wonderful thing about the various growing techniques you can apply to cannabis is that there are so many of them.

If you know the strain youre growing, whether it be a sativa strain or indica strain, theres a high-stress training technique that you can apply to it as well as a low-stress training which you can pair with it.

If youre looking for the perfect seeds to grow and train, ILGM.com has a large selection of regular cannabis seeds to help you grow like a pro.

You Having Trouble Sleeping Well

If you find yourself waking up and worrying or ruminating over things, it could be a sign of anxiety or depression, says Dr. Colgan. After a long day, sleep should come easy and getting into bed should finally be a time when you can shut your brain off. If you feel tired but have a difficult time falling asleep, its possible you have stress-related fatigue.

What to do: Talk to your doctor if this is regular occurrence. Discuss whether your chronic stress may have led to depression, says Dr. Colgan. When youre not sleeping well, everyday annoyances might make you feel even more overwhelmed and frustrated because youre more vulnerable. A tired body is not well prepared to cope with stressful situations and ward off illness, says Tuit. She suggests addressing your sleep issues by asking yourself if youre getting six or more hours of sleep each night. If not, determine whats interfering with that. Cutting back on caffeinated and alcoholic beverages and increasing exercise can also improve sleep patterns, she says.

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Youre Having Trouble Concentrating

When youre too overwhelmed to focus on whats in front of you, it could be a sign youre overworked. Research has connected long-term exposure to excess amounts of cortisol to shrinking of the hippocampus, the brains memory center, says Tuit. Studies have shown that long-term stress stimulates growth of the proteins that might cause Alzheimers disease.

What to do: If you find that youre experiencing this during the workday, taking a few long inhales and exhales can help. Deep, even breathing not only affects whether or not our thoughts control us or we control them. It also affects the bodily sensations that are experienced when faced with a high-stress situation, says Tuit. This type of breathing can help control the heart rate and blood flow, as well as muscle tension, she says.

RELATED: 3 Guided Meditations for Productivity, Sleep and Cravings

Breathing And Relaxation Exercises

What is Stress? Reasons Behind Stress

Many people find exercises that focus on breathing and muscle relaxation to be helpful in relieving stress. The playlist below will help you to understand how stress works and start feeling better. These exercises can be done anywhere and are designed to help you feel more relaxed in general, as well as helping you feel calmer if you are becoming stressed.

This playlist is free to download, and you can also stream it using the Soundcloud website or app. You can download and listen to individual tracks if there are particular exercises that work best for you. If you’re listening to it for the first time, it’s best to start from the beginning.

To access a BSL version of this playlist, .

Find out more by checking out these 10 stress busters.

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What Happens When We Dont Manage Stress Effectively

In small doses, stress can actually be useful as it helps you to stay focused, alert and increases energy. But when stress becomes chronic though, it can damage your health, mood and relationships. Basically, your overall quality of life!

Stress is sneaky! It can easily creep up on you so that being frazzled and overwhelmed starts to feel normal. You may not even recognize how much it is affecting you so it is really important to recognize the signs and symptoms of stress and then take steps to stop feeling so overwhelmed.

Learn To Identify The Signs Of Stress

Again, because not all people will directly share that they are stressed, it can be important for you to recognize the signs of stress in your partner. Many times, this will be signaled by a change in habits something that you will be good at detecting because you know your partner so intimately.

Changes in eating or sleeping habits, recurrent headaches or stomach aches, inability to concentrate or complete tasks are some of the issues we start hearing about when stress is present, explains Cynthia Catchings, an LCSW from Virginia. If you recognize these signs in your partner, be aware that stress may be the cause.

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Help Them Identify Their Triggers

Your independent observations of someone’s behaviour can help them identify patterns that they hadn’t noticed before.

This can be a sensitive topic, as it will mean drawing attention to negative thoughts or feelings, so remaining calm, objective and non-judgemental is important.

In the same way, you could also help someone identify situations and activities that help them to feel less stressed and more in control. For example getting outside for a walk, taking a relaxing bath or reading a book.

Are You Feeling Stressed Out Worried That Youre To

How stress affects your brain – Madhumita Murgia

Youre not alone.

It happens to the best of us. It really does. And probably more often than you think! Im coming off the back of a stressful period where Ive felt like an out-of-control steam train heading for a broken bridge.

Dramatic. Yes. But thats how Ive been feeling.

Hell, I even wore a heart monitor last year because I was experiencing heart palpitations and shortness of breath. Better to be safe than sorry but DAMN YOU anxiety!

Ive had to work hard to decrease my stress levels by using a combination of things in my stress management tool-kit, many of which you will find in the following list, a list I hope will help you through whatever you are going through at the moment or if you ever feel stressed in the future.

Recommended Reading: How To Manage Post Traumatic Stress Disorder

Caring Texts To Make Them Smile

  • Remember to take a break and eat something nourishing today!
  • Is there anything I can do to make your life easier RN?
  • Hey, I know we have plans tonight, and Iâd obviously love to see you â but just know that if you need some time to chill solo, thatâs totally fine by me.
  • Quick reminder: if youâre feeling overwhelmed today, try doing some deep breathing exercises .
  • Can I bring you some lunch today? #ServiceWithASmooch
  • Iâm already planning the most relaxing weekend for you. Almost there!
  • Let me know when youâre taking a break. I have a treat for you.
  • I want to cook for you tonight. What are you in the mood for?
  • If you want to take a break together, let me know! We could both use some fresh air.
  • Just Venmo-ed you. Coffee on me today. â¤ï¸
  • Studies:

    Hooker, E. D., Campos, B., & Pressman, S. D. . It just takes a text: Partner text messages can reduce cardiovascular responses to stress in females. Computers in Human Behavior, 84, 485â492. doi: 10.1016/j.chb.2018.02.033

    This article was originally published on 11.12.19

    Suggest A Weekend Getaway

    A weekend away from everyday stresses and responsibilities will do both of you a lot of good. You could take him fishing or golfing depending on what he likes.

    Just ensure you dont make the getaway about you. Be there to have fun with him and show your support.

    You could also involve his friends and recruit them to help him unwind if you feel your support isnt enough.

    He might act prickly in the house and not want to socialize. But in the outdoors away from his stressors, hell welcome the company of his friends.

    Read Also: Can Stress Cause Congestive Heart Failure

    Take Care Of Yourself

    Setting aside time for self-care is a must if you regularly find yourself feeling overwhelmed by work. This means prioritizing sleep, setting aside time for fun, and making sure youre eating throughout the day.

    Feel like you dont have the time? Keep in mind that youll likely be able to tackle work issues more effectively when your core needs are being met.

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