• Practice Deep Breathing

Effective stress management techniques Deliberately copying a relaxed breathing pattern seems to calm the nervous system that controls the body involuntary. Controlled breathing can cause physiological changes that include: lowered blood pressure and heart rate. Reduced levels of stress hormones in the blood.

• Regular Physical Exercise

Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

• Mindfulness and Meditation

Mindfulness practice reduces activity in the part of your brain called the amygdala. The amygdala is central to switching on your stress response, so effectively, your background level of stress is reduced. You are better able to focus

• Time Management Strategies

Managing your time better can reduce your likelihood of experiencing burnout, as it ensures you have more time to rest and deal with other things that can cause mental emotional or physical distress . With plenty of time to attend to your work, you’re less stressed and anxious.

• Engage in Nature

Spending just 20 to 30 minutes immersed in nature can drop cortisol levels – the body’s primary stress hormone. Time in nature has also been shown to boost endorphin levels and dopamine, both of which promote happiness. Physiologically, your body reacts to nature in predominantly positive ways. In addition to hormone levels, spending time walking in the wild can lower your heart rate and blood pressure. While the amount of time required to reach these stress-reducing results isn’t clear, most studies show it doesn’t require hours. Simply taking a few minutes out of every day to reconnect with your natural surroundings – be that a nearby park, green belt or 14-er – is an excellent way to bring your stress levels down.

• Engage in a Creative Activity

Participating in group creative activities or sharing one’s art with others can promote social connection and reduce feelings of isolation and loneliness. Going to the theatre, dancing, a concert or a comedy show can all help promote feelings of community and connection, which many of us have been lacking in the last few years and can have a positive impact on stress management and mental health.

• Healthy Nutrition

Too rushed or stressed to eat well? Think again!! Good nutrition is an important stress management tool. When our bodies are poorly fed, stress takes an even greater toll on our health. Nutrition and stress are interlinked. Here are some tips to eat well for academic success:

1. Eat regularly. Your brain needs glucose to work at its best. Eating regularly throughout the day helps keep your blood glucose stable. Studies have shown that more stable blood sugar levels are associated with better academic performance.
2. Get your unsaturated fats. Omega-3 fatty acids found in walnuts, flax seed and fish oil are associated with brain function. Deficiencies of this fatty acid can result in depression and/or anxiety.
3. Eat your veggies. Fruits and vegetables contain vitamins and minerals like copper, zinc, manganese, and vitamins A, E and C. Leafy greens are especially good for you. These vitamins and minerals work to neutralize harmful molecules produced when your body is under stress.
4. Add high-fiber foods. High fiber intake has been associated with greater alertness and decreased perceived stress. So add fiber-rich foods like oatmeal, nuts, beans, fruits and vegetables to your diet.
5. Trade caffeine for more sleep. Caffeine leads to increased blood pressure and may make you anxious, especially if you are already prone to anxiety. While consuming caffeine may seem to help you concentrate better, some studies show that caffeine only restores what is lost through lack of sleep. Instead of turning to caffeine, try the natural grade booster – sleep!
6. Stock up on nutrient-dense snacks. If you know that a stressful or busy time is approaching, prepare by stocking up on quick, healthy snacks. Aim to incorporate two food groups at snack time. Some examples are granola with yogurt, almonds and pretzels, carrots with hummus or a cheese stick with fruit.

Conclusion

Effective stress management techniques Stress is an innate reaction to life’s challenges, but educating how to command it effectively can enhance your health, abundance.