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Stress Management

“Stress is an inevitable part of life. Seven out of ten adults in the United States say they experience stress or anxiety daily, and most say it interferes at least moderately with their lives, according to the most recent ADAA survey on stress and anxiety disorders. When the American Psychological Association surveyed people in 2008, more people reported physical and emotional symptoms due to stress than they did in 2007, and nearly half reported that their stress has increased in the past year.”

“It’s impossible to eliminate, but you can learn to manage stress, and most people usually do. According to a recent ADAA online poll, some 14 percent of people make use of regular exercise to cope with stress. Others reported talking to friends or family (18 percent); sleeping (17 percent); watching movies or TV (14 percent), as well as eating (14 percent) and listening to music (13 percent).”

Almonds Brown Rice Green Vegetables Sunflower Seeds Bananas Fruits Tuna Ginger Tea Beef Milk Blueberries

Foods for Stress Relief

Dizziness Feeling out of it General Aches and Pains Headaches Indigestion or Acid Reflux Systems Increase of Appetite Problems Sleeping Weight gain or loss Irritability, impatience or forgetfulness

Warning Signs of Stress

Heart Disease Cancer Lung problems Accidents Cirrhosis of the liver Suicide

Stress is linked to 6 of the leading causes of death

Find a calendar system that works Work at the same time each day to

develop a routine Keep your class syllabus close Create your perfect study space Eliminate social distractions Try some tricks Take a break from multi-tasking Turn to classmates for support Recognize when it’s not working

Tips for managing stress with online classes

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Physical Exercises that can help reduce

Regular exercise has been proven to help:

Reduce stress Ward off anxiety and feelings of depression Boost self-esteem Improve sleep Exercise also has these added health benefits:

It strengthens your heart. It increases energy levels. It lowers blood pressure. It improves muscle tone and strength. It strengthens and builds bones. It helps reduce body fat. It makes you look fit and healthy.

“Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.”

“When life’s annoyances and frustrating situations build up, leave you will feeling stressed.” Do some form of high-energy exercise’s like boxing, zumba, fast pace walking or even aerobics' can provide an effective release of these negative emotions, in your body.

Exercise can decrease ‘stress hormones' like cortisol, and increase endorphins, your body's ‘feels-good’ and it, gives your mood a natural boost.

Exercise: Will strengthen your body and it will give you inner peace.

Physical activity itself can take your mind off of your problems and either redirect it on the activity at hand.

Lets look at some ways to Relief Stress with Physical Exercise:

Breathing exercises are most effective when:

You’re feeling stressed or overwhelmed and want to calm down quickly.

You’re stressed and you want to think more clearly.

You want to release tension in your body. You’re feeling frustrated and want to ‘slow

things down.’ You’re in the middle of an altercation and

you want to feel more centered

Lets start with a Breathing Exercise

Here's How: (To Breath)

Sit or stand in a relaxed position. Slowly inhale through your nose, counting to five in your head. Let the air out from your mouth, counting to eight in your head as it

leaves your lungs. Repeat several times. That’s it! Tips:

As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more “old” air.

You can do this just a few times to release tension, or for several minutes as a form of meditation.

If you like, you can make your throat a little tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief.

You can enjoy a double dose of stress-relief with the combined benefits of exercise and fun with friends. Like working out in the gym with a buddy, playing softball in a league or taking a walk or hike with a friend, having others work out with you can make you feel good as well as help motivate you to push harder to get a better workout without it feeling so much like ‘work’.

Sex You probably already know that sex is a

great tension reliever, but have you officially thought of it as a stress-relieving practice? Perhaps you should. The physical benefits of sex are numerous, and most of them work very well toward relieving stress. Sadly, many people have less sex when their stress levels are high.

So, Get Up and Workout and Relief that Stress!!!

http://www.webmd.com http://www.adaa.org http://

www.nhs.uk/news/2008/04April/Pages/Physicalactivityreducesstress.aspx

(http://stress.about.com/od/programsandpractices/a/exercise.htm)

References