Lesson: Stress Management Strategies/ExerciseL1

Listening Exercise

Tests, traffic, twitter. Oh, it´s all so overwhelming and

. But who has time to relieve stress when it´s constantly building and building. Well, we hope you do,

studies have shown that too much stress leads to

, higher blood

, an upset stomach,

loss, disrupted sleep and increase risk for heart attacks. Stress *does a number on your mind and body, draining your immune system and messing with your

to concentrate. Having ten sore muscles, shallow breaths,

heart rate, these are all

that you might be too stressed out. Hey, we all know that you can´t take fewer classes, you can´t quit the track team or resign from study

, we get it. But, here are few tips that will help you to feel calmer

when your outside life gets to hectic.

One: Stay in and

. When

you might feel the need to tackle everything on your to-do list all at once, but that sets you up for burnout and

. Instead find a simple routine task to complete at home, like doing the dishes or vacuuming. Studies show the completing of repetitive task allows your brain to pare down and focus. The perfect cure for your worried scattered mind. After you

cleaning your house, clean

. Yes we wrote that! Clean yourself! Because a warm bath or hot shower will boost your mood.

have shown that the sensation of warm water triggers responses in the

and brain. Similar to those trigger by emotional warmth. So think of your next

like a soothing liquid hug. Hmm, uh I feel good. If you find stress keeping you up all night, try progressive muscle relaxation just before bed. That is a fancy way to

, clinching up every

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 to your thighs and finally your little toes. Repeat as you need it until every muscle is completely

. Then, sleep like a baby.

Two: Get out for good vibes. Ommm doggie paddle your way through stress. The spiritual mantras used yoga and meditation helped focus the mind and stave off feelings of anxiety. Yoga not for you? That´s ok! Go outside for a good dose of natural light and a little jog. Exercises lessens anxiety and helps maintains feelings of calm even in the face of distressing events. Hey, leave the headphones behind. All the distracting chatter from those texts in emails and tweets can wait. And hey, instead of texting, emailing 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, chocolate. Alright, look you´re not getting condoning a motional eating because that´s a whole other thing. But there are treats that you can keep handy that will improve 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 relaxation. The aromas of * lavender have proven distressing effects. So go buy a lavender scented candle or pick up some * tea. Take a moment to yourself and breathe in the goodness.

There you have 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 challenges do come, you can take comfort now and knowing that there is a warm shower just on the other side of your bathroom. Or a delicious piece of chocolate stashed in your bag, so yummy. Be sure to incorporate stress relief strategies into your daily routine. Make them as essential as breathing, into your nose and out trough your mouth.