How A Healthy Lifestyle Prevents Study Stress

Learning means to prevent study stress is essential. However, in order for one to be able to understand the method by which a certain action or step will aid in avoiding high levels of nervous tension, they need to understand how said mental and physical strain affects the body and what the warning signs are one should be aware of.

Stress Has An Effect Upon Your Body

Stress, as unusual as it may appear, is a natural part of any living organism, particularly in animals and humans. It can assist in said organism performing well and surviving by keeping it alert and ready to respond to danger or opportunities through the activation of the “flight or fight” instinct. This is accomplished by the brain perceiving the information and if necessary activating a series of signals which in turn cause hormones such as adrenaline and cortisol to be released. These hormones cause the body to be better able to deal with the perceived threat such as by fleeing from a forest fire for instance or fighting off the predator. This is accomplished by certain organs becoming more active such as the heart, the muscles and the sensory organs such as the eyes, resulting into increased heartbeat, constant tension in the muscle groups of the body, particularly those in the neck, back, and limbs, dilated pupils for better perception of the threat by permitting more light to enter, as well as other signs such as quickened breathing and increased blood pressure. However, while beneficial in some instances such as the mentioned examples, this instinct can also cause unwelcome health problems when it is constantly active. This is due to the body not being adapted to be in constant high alert. Rather, both humans and animals have evolved to return to a state of relaxation and calmness after instances of high stress. This is necessary in order to prevent the rapid deterioration of the organism’s internal organs caused by the development of health problems such as diabetes, heart palpitations and others.

Statistics Confirming That Students Are Severely Affected

At first glance, it would appear rather odd for students to be affected by high levels of stress or to be experiencing such mental and physical strain. However, worries over matters such as important exams as well as constant studying and working to finance one’s studies can lead to the development of high tension levels which in turn lead to the development of serious medical issues as well as resorting to alternatives which further complicate health. For instance, according to statistics, every fourth German student suffers from severe stress resulting in illnesses such as diabetes, heart failure and others. Apart from the body, the mind of many students is also affected by high levels of nervous tension. For example, the number of German students suffering of depression has increased by a staggering 76% in the last eleven years. Also, since 2005, the amount of students diagnosed with anxiety disorders has increased by 48%. And 28% of the students studying in German universities take illegal drugs such as cocaine, ecstasy, cannabis, marijuana, LSD, and others as a result of stress. However, there are means of preventing the effects of study stress and avoiding becoming a part of such grim statistics.

Study stress, as previously mentioned, can have severe effects on the health of students. Yet, there are safe ways to preventing said effects. Such include:

Updating Your Sleeping & Waking Patterns

As has been previously established, humans have evolved to rest after the “flight or fight” instinct ceases its activity as a means of recovering from the influx of hormones such as adrenaline and cortisol, with the body signaling its need for rest by provoking a sense of sleepiness and exhaustion. This is a completely natural process and one which is quite essential for the body. Quite often, due to looming deadlines for the submission of research papers or oncoming exams, students tend to sleep less than the recommended number of hours, resulting into their bodies being unable to properly recover. This often takes the form of problems concentrating, falling asleep during inappropriate hours, and others. To avoid such issues and help one’s body recover, a significant change in sleeping and waking patterns should be done. To that end, a gradual transition from retiring in the late hours of the night to the early hours such as 10 or 11 pm should be done. This can be accomplished gradually by retiring ten minutes earlier than previous night until one has established the habit of retiring between 10 and 11 pm. Additionally, one should opt to incorporate a “no electronics” hour before bedtime. For instance, if the student retires to bed at 11 pm, they should not stare at or operate an electronic device such as their phone or computer between 10 and 11 pm. This will help their minds to gradually relax and prepare for sleep as well as allow their eyes to adjust. Likewise, students should also develop the habit of waking early in the morning (between 6 and 7.30) and avoid using an electronic device for a full hour afterward. This will ensure that students are fully awake and rested.

Incorporating Exercise Into The Daily Routine

Exercise can be quite helpful in terms of alleviating or preventing high levels of stress. This is because exercise is a means to divert the minds’ attention away from the primary stress contributor such as an upcoming exam or deadline. Additionally, exercise can assist by reducing the energy stored in the body due to stress yet left to stagnate. Also, depending on the type of exercise, students can reduce their heart rate. There are different alternatives in regards to incorporating physical activity into one’s daily routine. For instance, students can opt for Eastern activities such as yoga, tai chi, aikido or other such practices. Another often-recommended alternative is to take walks in nature, for example in a nearby park. Similarly, one can choose options such as horseback riding, climbing, basketball, and baseball. Students should bear in mind, however, that it is recommended to perform the exercises of choice in the morning or in the afternoon and should not be done between dinner and bedtime. Certain alternatives such as yoga can be done both at home and in a fitness or training hall. It is strongly advised that one does the exercises under the supervision of the trained professional when performing for the first time to avoid problems such as twisted ankles, broken bones or pulled muscles.

Healthy Eating Is Key To A Sound Mind And Body

Stress can exert a rather intense effect on the body, including reducing one’s appetite. This is due to the “flight or fight” instinct including a series of signals which force the body to redirect blood to the muscles and heart and force the digestive tract, in particular the stomach, to lower its activity level. This can often result into one feeling less hungry while under the influence of the response yet needing to eat large amounts once said instinct ceases to work. Like with the induced sense of sleepiness and exhaustion, this is also a natural part as it helps the body recover the energy spent during the situation which provoked the activation of said instinct. However, the consumption of large amounts of food, especially the kinds that contain more energy than the body needs to recover or can use up during sedentary activities such as sitting for hours often result into the development of excess fat tissue in areas such as the legs, the abdomen, the cheeks, and the posterior. It also leads to the gaining of weight as said fat tissue layers itself under the skin, adding additional kilograms on top of what a student already weights. Over or undereating due to high levels of stress also contributes over time to the development of problems such as diabetes, eating disorders and others. To prevent such issues and their cause, students should opt for incorporating healthy eating habits. This includes, for instance, eating three meals a day. The highest in terms of calories and nutrients should be breakfast. Lunch should be the second highest in regards to calories and nutrients, and dinner should be the one with the lowest. Snacking during the day can be done, however it should be limited to about one or two times per day and be in the form of a fruit, if possible. Care should taken when eating to chew slowly and several times. This will help both in reducing the aftereffects of stress by distracting the mind, as well as allow the body to register what it is eating, give the brain time to process the information, and signal to the stomach that it is full when the time comes.

Healthy eating habits also include preparing meals at home rather than eating on the go. This is due to the process of preparing food including inhaling the smells of the meal as it cooks, helping the body to relax as well as prepare it for the process of eating, which in turn reduces the chance of overeating. One should not worry if one cannot cook as it is a skill that can be taught like many others. Additionally, one can peruse a cookbook which contains instructions on how to prepare a certain meal.

Mindfulness Is Key To Calming The Mind

Mindfulness techniques can be quite beneficial in terms of reducing study stress as they allow students to concentrate on the cause of the issue and remove it through acknowledgement. However, in order for such techniques to work, they need to be performed properly and with moderation. One of the frequently recommended and effective techniques is meditation. To perform such a technique, students should begin by sitting comfortably on a chair or a yoga mat/floor. They should keep their backs straight but not rigid. Should they notice that they are beginning to slump, they should straighten up. Eyes should be focused forward with a soft gaze and slowly closed, without squeezing. Jaws should be slightly open and relaxed. During the first few sessions, students should practice holding posture and relaxing every muscle in their body by breathing calmly. Should their minds stray or follow a thought, they should observe the thought, then return to their breathing. At first the meditation should be done for at most a minute and at moments when students are feeling most stressed. As time progresses, they should gradually increase the length of the sessions and perform them at times when they sense they are feeling tension. Care should be taken not to perform the meditation constantly as this can cause a sense of losing oneself or becoming apathetic.

Accepting Certain Truths About Studying And Self

Often due to the demands of modern life as well as university studies, students attempt to perform more than one task at the same time or to push themselves to the limit of their bodies due to the fear of failure or the pressure placed by time constraints. This results in the development of high levels of stress which in turn lead to the development of many unwelcome health issues. To avoid such problems and before beginning to take any further steps, students should acknowledge and accept a few important truths. This includes that one has to accept that one cannot do everything at once, regardless of one’s determination and ambition. Also, while having a small amount of fear of failure can be beneficial, it should not be allowed to control one’s life and mind. Instead, it should be accepted that one is doing one’s best and that one different grade does not equal a failure to attain one’s dreams or goals.

Hobbies Have A Purpose – To Help You Relax

Apart from the previously-mentioned healthy lifestyle steps, one should consider taking up one or more hobbies which suit one’s interests, preferably the kinds that are not related to or linked to university studies yet are interesting. Hobbies are helpful in terms of reducing study stress as they provide the same benefits as exercise, namely they help to distract the mind and help it relax as well as convert the stagnating energy stored within the body into something positive and constructive. In addition, many hobbies can be practiced both at home and in university or out in nature. This allows for one to combine said healthy lifestyle step with others, such as exercises in the form of hikes among nature, and taking pictures, for instance. However, as with the mindfulness techniques, care should be taken not to overexert oneself by having one too many hobbies as this can be counterproductive. When considering which hobby will be suitable for them, students should opt for asking themselves what they like to do in their free time or what draws their attention and seems interesting for them. Once they have chosen the hobbies they would like to pursue as a means to relax, they should consider whether they would like to practice them alone or with friends and like-minded fellow students. Depending on their preference, they should consider where to learn about their hobbies and buy suitable equipment, or where to find a club of their interest.

Family & Friends – One Of The Best Support Networks

Very often, stress can be alleviated or prevented by simply speaking to someone who one trusts, such as family members or friends. This is due to such conversations helping to break one from one’s self-imposed isolation as well as allow one to learn and acknowledge the cause of their issues and remove them. Depending on one’s individuality and character, they may need more or less time to unwind by talking to the ones who matter to them. Should one not be able to contact one’s family or friends, one should consider speaking to people one trusts, such as a counsellor or member of a support group. In doing so, one should consider researching via Internet for local groups and attending a few sessions. Regardless whether one is speaking to one’s family or friends, one should make sure that there are no distractions which can remind one of the source of one’s stress. This includes deactivating all reminders such as alarms and applications, as well as being, if possible, in a quiet environment such as one’s bedroom. This will help to ensure that the conversation goes uninterrupted and that one can focus on what is being said during the exchange. Care should also be taken during the conversation not to let minor arguments restore high levels of stress.

Consider Adopting A Pet

Having pets can provide one with quite a few benefits in terms of removing stress. They can assist one in increasing one’s confidence and motivate one to exercise more by going out more often for a walk as well as to feel less frustrated. In addition, they help lower blood pressure by providing companionship, unconditional love, as well as by making their owners laugh and smile more often. In addition, one can feel quite proud and joyful when one has helped an animal by adopting it from a shelter. Quite often, many cities have more than one shelter where many potential animal companions are tended to and wait for someone who will provide them with love and a home. However, before one opts to go to a shelter to adopt a pet, one should consider several important details. This includes, for instance, whether one can keep a pet in the house or apartment one is living in, especially if one pays rent. Additionally, one should consider whether one has any allergies which can be aggravated by the presence of certain animals such as cats or dogs.