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A PDF guide to help you identify and track your stress, and practice various techniques to counteract it. Learn about mindfulness, physical activity, deep breathing, pleasant activities, and more.
You can increase your resistance to stress by strengthening your physical health. Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension. Eat a healthy diet.
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Here are some things that can help you manage stress: • Use positive self-talk. Turn negative thoughts into positive ones. Instead of saying “I can’t do this,” say “I’ll do my best.”. • Exercise regularly. Physical activity can relieve stress, tension, anxiety and depression. Consider a brisk walk, hike or bike ride.
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We are proactive, too; we help people gain conflict resiliency skills and mitigate common sources of conflict. We provide information about other support services, reporting mechanisms, and formal processes. Our services are free and there is no limit to how often you access it. 301-594-7231 ombudsman@nih.gov ombudsman.nih.gov.
- stress, exactly?
- Signs your stress is too high
- Emotional symptoms:
- Academic / cognitive symptoms:
- Physical symptoms:
- Stress Continuum
- Improve your time management skills:
- 5-minute stress busters
Stress is our automatic response to demands, pressures, and/or competing priorities in our life. And, not all stress is bad. A certain level of stress can motivate us and help us to get things done. But too much stress, or stress carried for too long, can activate our “fight or flight” response, which, if left unchecked, can leave us feeling exhaus...
Short-term stress is common for everyone. But when you can’t return to a relaxed, calm state after resolving a small hassle or bigger stressor – the sustained changes in your body – including increased heart rate, higher blood pressure, and muscle tension – can lead to mental and physical exhaustion, illness, and even a decreased ability to functio...
Irritability Anxiety, fear, worry Feeling overwhelmed Anger Sadness, crying Loss of pleasure in things once enjoyed Depression Hopelessness
Dificulty retaining information read or heard Unwanted or repetitive thoughts Poor concentration Disorganization, forgetfulness Deterioration in quality or quantity of work
Muscle tension Stomach aches and digestive issues Sleep disturbances Fatigue/exhaustion Headaches Vague aches and pains Significant appetite or weight changes Heart palpitations Frequent illness
Moderate stress can motivate us to perform at our best. But too much stress – especially when self-care falls by the wayside – can lead to imbalance and time lost for academic, social, and personal pursuits. Tips for managing stress No one can eliminate stress entirely, but we can learn to manage it beter. How you think about and respond to daily s...
Cornell’s Learning Strategies Center (lsc.cornell. edu) is an excellent resource for learning to be more organized and eficient with the time you have every week. Be sure to speak with your professors if you need extra help, or anticipate dificulty meeting deadlines. Refuse to play the stress game: Sometimes Cornellians wear busyness like a badge o...
Deep breathing: Take slow, deep breaths through your nose – filling up your whole chest – and exhale slowly through your mouth. Try to make your exhale longer than your inhale. Progressive muscle relaxation: Starting with your toes and working your way up to your head, slowly tighten ... hold ... and then relax your muscle groups (feet, legs, butoc...
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damages arising from its use.PrefaceDoing What Matters in Times of Stress is a WHO stress manag. ment guide for coping with adversity. This illustrated guide supports implementation of WHO’s. recommendation for stress management.There are many causes of stress, including personal dificulties (e.g. conflict with loved ones, being alone, lack ...
What causes stress? All sorts of situations can cause stress. The most common involve work, money matters and relationships with partners, children or other family members. Stress may be caused either by major upheavals and life events such as divorce, unemployment, moving house and bereavement, or by a series of
