7 minute read
20 stress busters to try this December
from The Ontarion - 191.4
by The Ontarion
Ideas to combat exam-related stress
ANCHITAA GHAG
As exam season approaches, final assignments, study intensive sessions, and sleepless nights are bound to leave students feeling stressed.
However, according to the American Psychologists Association (APA), stress can be both positive and negative. It can motivate you to work hard and perform well on your exams and final evaluations. However, as the APA states, if stress is prolonged or chronic in nature, it can also adversely impact your health and wellbeing. Some of these adverse effects include: chronic fatigue, an inability to concentrate, heart disease, and increased risk of depression.
While we can improve our organizational efficiency and time-management skills to deal with exam stress, sometimes it may be beneficial to turn your attention away from studying and instead do something fun or relaxing.
Here are 20 stress buster ideas to try out this season.
The great outdoors
1. GET SOME NATURAL LIGHT
With the onset of winter, we are experiencing longer nights and shorter days. Fewer daylight hours has also been linked to Seasonal Affective Disorder (SAD). The National Institute of Mental Health defines SAD as a type of depression where a person’s mood and behaviour changes significantly as the seasons change. Some of the symptoms include oversleeping, withdrawing from others, and having low energy.
Getting some bright light everyday (i.e. drawing up the curtains and blinds or going for a short walk during daylight hours) and taking Vitamin D may help improve one’s symptoms.
2. WALK THROUGH THE TREES
According to the Greater Good Science Center (GGSC), being surrounded by trees can be a good stress-reliever. In fact, the GGSC reports that “forest bathing,” or spending time in the woods, has also been linked to reduction in fatigue.
3. EMBRACE THE SNOW
For most Canadians, the winter season brings an abundance of snow. Taking time to connect with the seasons by spending time outdoors can have a positive impact on your wellbeing. During the winter, try learning how to ice-skate, playing ice-hockey, engaging in snowball fights, building a snowman or forming snow angels.
The great indoors
4. TIS THE SEASON TO BAKE
Soups, stews, and oven roasted seasonal vegetables are not only warm and nourishing foods to eat during the winter, but the act of cooking and baking them can be a fantastic stress buster, says The American Institute of Stress. Tuning into the sensory experiences that come with cooking and baking can be an effective mindfulness practice. For example, pay attention to the colours and shapes of ingredients, notice how the smells in the kitchen change throughout the process, and listen to the sounds made while cooking (for example, the sizzling of vegetables in a hot pan).
5. SMELL THE LAVENDER BUDS
According to ScienceDaily, smelling lavender, lemon, and mango are good for stress relief. Try engaging with these scents through candles, essential oils, room sprays, diffusers, or even incorporating them in your cooking (e.g. lemon sugar cookies).
6. KNIT A SWEATER
Knitting or crocheting a sweater, sewing, embroidery, creating handmade christmas cards, or painting expressively can all serve to reduce stress levels, says an article by The American Institute of Stress. Repetitive actions, such as needles clicking while knitting, can be meditative and soothing. These activities can serve as an outlet for everyday stress and distraction from anxious thoughts.
Get back into your body
7. DAILY EXERCISE
Mayo Clinic states that any form of exercise can be a stress reliever. Physical activity can boost endorphin production in your brain. Endorphins are feelgood neurotransmitters that are associated with “runner’s high.” Runner’s high is a relaxing state that runners often experience after a good run. The body releases endorphins to help prevent muscles from feeling pain or excessive fatigue. Even simple exercises like taking a walk, trying free Zoom fitness classes, or drop-in classes at the university’s Athletics Centre can be a wonderful way to get moving and take a break from sitting at your desk.
8. GET ENOUGH SLEEP
One way to combat stress is to get a full night’s rest, says WedMD. It recommends a comfortable sleep environment that is dark, quiet, and cool. In addition, setting a sleep schedule may be helpful to ensure that you are getting adequate sleep during this busy time.
9. SOAK IN A WARM BATH
The Cleveland Clinic states that soaking in a warm bath can be an effective way to manage stress for a number of reasons. Warm baths may help to soothe muscles, offer a nice escape from daily stressors, and be a good environment for meditation.
Relax your mind
10. TALK TO A FRIEND
An article by the National Health Service states that connecting with other people can be a good way to reduce stress. Chatting over a cup of tea with a friend or playing a board game with family are examples of connecting with others.
11. READ A BOOK
The Earl E. Bakken Center for Spirituality & Healing at the University of Minnesota notes that reading can reduce stress levels by up to 68 per cent. A good book can be effective in transporting you to far-away places and engaging your mind. Looking for a book to read? The McLaughlin Library on campus maintains a collection of Winter Reads that can be accessed online through lib.uoguelph.ca/collections.
12. LISTEN TO A PODCAST
If you do not have time to read, or if physical books are not your preferred format, U of G Wellness and Education and Promotion Centre offers The Shine Cast, a podcast related to student experiences surrounding mental health. It can be found online at wellness.uoguelph.ca/shine-cast-official-podcast-u-gs-wellness-education-and-promotion-centre or through a variety of platforms such as Apple Podcasts and Spotify.
13. ENJOY A CUP OF HOT TEA
Green tea with honey can be an excellent stress reliever, states an article by the University of Colorado Law School. According to the article, green tea contains the chemical L-Theanine that can help reduce feelings of anger, and honey can reduce inflammation.
Not a tea drinker? Any soothing warm beverage of your choice can work, according to an article by the Office of Science and Society at McGill University. Even the act of taking a few minutes from a study session to brew a warm beverage can serve as an effective stress reliever. However, avoid too many cups of coffee, as Healthline states that caffeine found in coffee can increase stress.
14. LAUGH AND FOCUS ON THE POSITIVE
An article by Utah State University states that laughing can relieve stress that is held in the face. Furthermore, laughing can reduce the stress response in our bodies and allow us to relax, says PsychCentral. Taking some time to watch a comedy film or live stand-up comedy can be a good way to relax, focus on the positive, and de-stress after a long study session or grueling exam.
15. MINDFULNESS MEDITATION
An article by Harvard Medical School notes that even a few minutes of meditation can kickstart the relaxation response. If mindfulness meditation is not for you, other techniques such as guided imagery, body scans, and yoga or tai chi can also be beneficial.
At your desk
16. WRITE OUT YOUR WORRIES
According to an article by PsychologyToday, writing out your worries for 10 minutes can boost your exam performance. The article states that writing out your concerns is a good way to express your fears and avoid ruminating. Before taking an exam or final evaluation, take a few minutes to write out all your worries and concerns. Perhaps it may lessen your stress.
17. CLOSE YOUR EYES
Spending long periods of time reading or staring at computer screens can lead to eye strain. Taking breaks, blinking, or closing your eyes and gently placing your palms over them for a few minutes can help eye strain, according to WebMD.
18. DO A QUICK CLEANUP
Clutter can cause stress and lead to decreased productivity, says VeryWellMind. Taking a few minutes to clean up your desk and workspace can help you find your notes easily and put you in a calmer frame of mind.
19. STRETCH YOUR WRISTS
According to Healthline, Carpal Tunnel Syndrome affects many people every year and is caused by a lack of movement and mobility when performing repetitive activities. Remember to take breaks when typing on your computer or during long writing sessions. Activities such as shaking your hands or stretching your arms can be beneficial.
20. TAKE DEEP BREATHS
Deep breathing can help reduce stress, says an article by WebMD. It recommends getting comfortable and taking a few, full, deep breaths every time you need some stress-relief.
