Tag: #stressfree

Stress- A threat to Students

Most students experience significant amounts of stress. This can significantly affect their health, happiness, relationships, and grades. Learning stress management techniques can help these students avoid negative effects in these areas.

Why Stress Management Is Important for Students?
A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively.

Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.

Common Causes of Student Stress:
Another study found that much of high school students’ stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.

High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.

This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.3

Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult.4 Romantic relationships always add an extra layer of potential stress.

Students often recognize that they need to relieve stress. However, all the activities and responsibilities that fill a student’s schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.

10 techniques to manage stress:

1) Get enough sleep

2) Use guided imagery

3) Exercise regularly

4) Take calming breathe

5) Practice Progressive Muscle Relaxation (PMR)

6) Listen to music

7) Build your support network

8) Eat a healthy diet

9) Find ways to minimise stress

10) Try mindfulness

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Simple Steps to Overcome Anxiety

Here are some steps that will help to overcome anxiety –

  • Just Breathe

One way to reconnect the mind to the body is breathing. Deep breathing helps you calm down and put your mind at ease. Take a slow breath in through the nose, hold it for 1 or 2 seconds and then exhale slowly through your mouth. Wait a few seconds before taking another breath. About 6-8 breathing cycles per minute is often helpful to decrease anxiety. As clinical psychologist Ryan Howes, Ph.D., “A big struggle right now is that with all the emotions people are feeling, it can be hard to tease out and identify what’s going on.”

  • Writing Down Your Thoughts

Writing down your thoughts, positive or negative, helps you gain perspective and feel better. It is one of the effective ways to monitor and control your anxiety is to keep track of your symptoms and the techniques that help you control them.

“You cannot always control what goes on outside, but you can always control what goes on inside.”

– Wayne Dyer

  • Get Quality Sleep

Anxiety is directly connected to sleeping problems. Excess worry and fear make it harder to fall asleep. Sleep is the time when your body gets time to recharge. Trying relaxation techniques or breathing techniques can help you to fall asleep quickly. Try to get at least 7-8 hours of sleep each night. 

  • Exercise Regularly

Exercise not only helps to prevent anxiety but also improves several mental health-related problems including depression, anxiety, and panic attacks. Regular exercise helps you take your mind off worries and releases feel-good endorphins that can enhance your sense of well-being.

  • Positive Thinking and Self-Talk

Positive thinking doesn’t mean that you keep your head in the sand and ignore life’s less pleasant situations. Positive thinking just means that you approach unpleasantness more positively and productively. You think the best is going to happen, not the worst. Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These thoughts can be positive or negative. This enables you to cope better with stressful situations.

  • Work-Life Balance

Work-life balance is adjusting your day-to-day activities to achieve a sense of balance between work life and personal life. Balancing the demands of a busy lifestyle is not an easy thing to do, but is best managed by regularly reviewing and assessing your priorities. Anxiety can develop if an individual is unable to achieve a healthy work-life balance.

  • Positive Affirmations

Positive affirmations can change your negative thoughts to a positive ones. If you start focusing on what can be done rather than what can’t and begin to focus more on solutions than problems, then this can lower your stress levels by helping you feel more in control. Surrounding yourself with positive people who love you and believe in you.

  • Adjust Your Diet

There aren’t any diet changes that can cure anxiety. Try these steps –

  • Drink plenty of water
  • Limit or avoid alcohol
  • Limit or avoid caffeine 
  • Eat complex carbohydrates 
  • Eat lots of fresh fruits and vegetables, and don’t overeat

Genesis of chronic disease

Due to our lifestyle changes, we are forthcoming with more diseases and disorders. one such syndrome which is nowadays common among all the girls out there is PCOS.

PCOS or PCOD is a polycystic ovarian syndrome i.e. POLYCYSTIC OVARY SYNDROME including some symptoms such as weight gain, acne, excess body hair, and mood swings, depression, and exhaustion. This article is about dealing with the steps to PCOS NATURALLY has an easy-to-understand description of the disorder, its symptoms, its cure including how to manage your health and hormones, lose weight, reduce hair thinning, acne, and hair loss, have more energy, and protect yourself from future DIABETES, HIGH BLOOD PRESSURE, and HEART PROBLEMS by just changing your diet with the right approach & best new way of looking at PCOS! syndrome.  Take control of your body and beat naturally.

While much of the advice around PCOS is simply to lose weight, but there is a different approach and few key reasons for that, Focusing on losing weight puts you in a restrictive mindset where the goal usually becomes eating only a few calories as possible which ends up with a number of emotional and physiological issues both short and long term.PCOS isn’t controlled by punishing your body through diet. PCOS is best managed by making your body, hormones, and emotional state healthy as possible.  With PCOS, stress can be such a double-edged sword. The feeling of stress elicits the release of the stress hormone, notably cortisol. This can then create a cascade of hormonal imbalances. Chronically elevated cortisol creates sleep disturbances, excess production of adrenal androgens, irregular menses, mood issues, depression, anxiety, blood sugar fluctuations, fatigue, low progesterone, low thyroid.

And for the advice of just stress less”doesn’t do the job, having daily actions to take can be extremely helpful, making your body move is one of the major steps to manage PCOS, and here you go,

  • create a self-care routine, writing journals and end up with a solution.
  • mediate and do breathing exercises a lot
  • Shift over to Meditteranean diet.
  • Get out for 15-45 minutes a walk?
  • take CBD oil to lower anxiety and lower cortisol levels.
  • set boundaries with people- surround with supportive people.
  • Are you able to weight training a few days per week?
  • Are you giving yourself a healthy morning breakfast?
  • Are you hydrating yourself enough?
  • Are you spending 10 minutes each day to unwind with work and connect with the world.

The best way to manage your PCOS lifestyle isn’t to restrict yourself to as many calories as possible to lose weight. It to improve your physical and emotional health and well-being.

So what should we eat, nothing but more vegetables, fruits, and nuts, whole foods ensure that are homemade. Transitioning to a gluten and dairy-free lifestyle can help with mood and hormones. Each and every individual has different health conditions with different weights and heights. there are ways to reverse and heal PCOS.

Don’t let anyone else dictate your life, there are always answers to be found. Now make sure that health is the first priority above all. Chronic fatigue is no joke. It is most definitely not an excuse to be lazy either.

If you are struggling with this today, I got you and you can overcome this.