Wellness Programs

How Do I Manage...

Stress

Stress

Signs that you are stressed:

  • Inability to concentrate
  • Anxious or racing thoughts
  • Constant worrying
  • Moodiness
  • Inability to relax
  • Feeling overwhelmed
  • Frequent colds
  • Eating more or less
  • Sleeping too much or too little
  • Procrastinating
  • Using alcohol, tobacco or other drugs

 

Coping with Stress

  • Tackling the problem. You need to figure out what the problem is and make it manageable. The problem will not go away on its own. In fact, if you ignore the problem, it will probably just get worse.

  • Go for a walk or run. Exercising helps to get rid of pent up energy and can leave you feeling much calmer. Exercising also releases endorphins, the body's natural feel-good hormones, which make you feel less pain, and make you happier overall.

  • Hang out with friends. If you are feeling stressed, hanging out with friends can be a great way to keep your mind off of things for a while. It is okay to go do something fun with your friends and take a break from your other responsibilities sometimes.

  • Turn the stressor into something fun. Sometimes you might find that the problem is not all bad-it might even be fun! If you are stressed because you have a ton of work to do, you might want to try getting a group of friends together to study in one place, and then maybe grab a bit to eat after. Studying together could lower everyone's stress level.

  • Take some deep breaths. Deep breathing can help to relax the body and calm you down.

  • Set realistic goals. With unrealistic goals, it is hard to keep things in perspective and cause you to get too stressed out. Setting realistic goals and managing your time and expectations may help to reduce or manage stress.

  • Have multiple paths to achieve your goals. You could investigate and plan other ways to get where you want to go. Everything might not always play out how you thought it would, but you might end up happy with the results.

  • Try to avoid harmful behaviors. It may be tempting to use smoking, alcohol and caffeine as a means of managing your stress. Try to avoid using these substances as a coping mechanism because in the long run they may make you more stressed out and can be harmful to the body. It may seem easiest to avoid the stress by procrastinating, overeating, skipping class, blaming others, or finding other ways to push the task or problem off of yourself. These behaviors will likely get you into trouble, create conflicts, or make you even more stressed out once everything begins piling up.

  • Watch what you're thinking. Your outlook, attitude, and thoughts influence the way you see situations, people and the world around you. A healthy dose of optimism can help you make the best out of stressful circumstances.

  • Speaking to someone. Talking to someone else might help you realize that something you are so stressed out about is actually pretty manageable.

 

 

Sleep

Sleep Facts

  • Noise during the first and last two hours of sleep has the greatest disruptive effect on the sleep cycle.
  • Teenagers need as much sleep as small children, about 10 hours. For the average adult aged 25-55, eight hours is considered optimal.
  • Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%.
  • A room that is too cold or too warm will cause you to wake up. If the room is too cold, have blankets handy to warm you up; if the room is too warm, sleep with a fan or with a window open.
  • For a more regulated sleep pattern, eat foods such as: oats, sweet corn, rice, vegetables, whole-grain pasta or a glass of skim milk. Certain foods like caffeine and stimulants such as exercise can lead to a disruptive sleep cycle if experienced too close to bed time.
  • Power naps are always helpful- just keep them 20 minutes or under.  If you feel like you need more- commit to a full hour.  The key is to allow your body to awake during the right sleep cycle otherwise you’ll feel groggier then you did before the nap.

 

 

 

 

 

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