Lesson:Stress Management Strategies/ExerciseL1

Listening Exercise

Watch the video and complete the text according to what you can understand.

Tests, , twitter. Oh, it's all so overwhelming and stressful. But who has time to relieve stress when it's constantly building and building. Well, we hope you do, because studies have shown that too much stress leads to headaches, higher blood pressure, an upset stomach, memory loss, disrupted sleep and increase risk for heart . Stress does a on your and body draining your immune system and messing with your ability to concentrate. Having ten sore muscles, breath, increased heart rate, these are all that you might be too stressed out. Hey, we all know that you can't take fewer , you can't quit the track team or resign from study , we get it. But, here are a few tips that will help you feel calmer inside when your life gets to hectic.

One: Stay in and . When you might feel the need to tackle on your to-do list, all at once, but that sets you up for burnout and failure. Instead find a simple routine task to complete at home, like doing the dishes or vacuuming. Studies show that completing a task allows your to pare down and focus. The perfect cure for your worried scattered mind. After you finish cleaning your , clean yourself. Yes we wrote that! Clean yourself! Because a warm bath or hot shower will boost your mood. Studies have shown that the of warm water triggers responses in the body and brain. to those triggered by emotional warmth. So, think of your next shower like a soothing liquid hug. Hmm, uh I feel good. If you find stress you up all night, try progressive muscle relaxation just before bed. That is a fancy way to describe, clinching up every muscle in your body for a few seconds, and then letting go. Lie on your back and start with your forehead continuing through your tummy, down through your thighs and finally your little toes. as needed until every muscle is completely . Then, sleep like a baby.

Two: Get out for good vibes. Ommm... downward doggy your way through stress. The spiritual mantras used in yoga and meditation help focus the mind and stave off feelings of . Yoga not for you? That's ok! Go for a good dose of natural light and a little jog. Exercise lessens anxiety and helps maintains feelings of calm even in the face of distressing events. Hey, leave the headphones . All the distracting chatter from those texts and emails and tweets can wait. And hey, instead of texting, or tweeting your best friend, why don't you guys just meet up? And get in a good laugh. Because laughter injects a surge of endorphins into the body, which creates feelings of happiness and euphoria. Which is why you like them so much?

Three: Here's the best one. Treat yourself to something yummy. Hmm, . Alright, look we're not getting condoning emotional eating because that's a whole other thing. But there are treats that you can keep handy that will your mood. Like dark chocolate. Certain chemicals in chocolate help relax the blood vessels, which reduces blood pressure. You can also appeal to your sense of smell for . The aromas of spearmint and lavender have proven de-stressing effects. So go buy a lavender scented candle or pick up some spearmint tea. Take a moment to yourself and breathe in the .

There you have it Wellcasters our quick tips for stress relief. You're gonna have to anticipate that life will be filled with ups and downs. So, when the do come, you can take comfort now in knowing that there is a warm shower just on the other side of your bathroom. Or a

piece of chocolate stashed in your bag, so yummy. Be sure to incorporate stress relief into your daily routine. Make them as essential as , in through your nose and out through your .