Finals week and study days are upon us which means that many of us are even more consumed by stress. Stress can take a toll on the body and have dramatic effects on the immune system. But don’t worry, there are many outlets to prevent, reduce, and cope with stress in easy and productive ways! Some of the best methods to deal with stress are to make sure you are receiving the proper nutrition, incorporating relaxation techniques, and positive self-talk.
Nutrition plays an important role in preventing and dealing with stress. It is important to make sure you are eating and drinking the right things so you are both healthy and stress free. It is important to limit your consumption of simple carbs and high fructose corn syrup as they will only give you a spike in energy instead of having a lasting effect. Some good stress-busting foods that increases levels of serotonin include:
· Fatty fish (salmon/tuna)
· Black tea
· Nuts (Pistachios/almonds)
· Raw veggies
Campus Rec’s registered dietitian, Annie Bell, also notes, “if you are eating a healthy balanced diet, in general, you can get the same benefits as trying to eat these specific foods.” She also says that oranges are good for lowering stress because they enhance immune function and potentially affect circulating levels of stress hormones. Spinach is also on the list because of its magnesium, which can help manage blood pressure levels and bolster immune function. Lastly, oatmeal is on the list because of its complex carbs that allow the “feel good” neurotransmitter, serotonin, to be released in the brain and a steady release of glucose into the blood stream.
Relaxation techniques are also other important tools to include in your stress-free lifestyle. By being able to implement relaxation into your routine and studying you will be able to decrease frustration and instead improve your confidence and improve your concentration. Some of the most effective relaxation techniques can include exercising, getting enough sleep, and having a good support system. Exercise is a great way to relieve stress because it gives you endorphins and improves your mood. You can visit the Rec Center to enjoy a variety of the most benefiting activities including yoga, cycling, Zumba, kickboxing, boot camp, or you can utilize the cardio and weight rooms. However, any and every form of exercise is beneficial in helping reduce stress and in living a healthy lifestyle. You don’t have to be an athlete or a frequent gym goer, you can make physical activity go a long way toward stress management. Annie Bell also notes that, “a good workout can make it easier to relax at night leading to a good night’s sleep, and it can lower your risk of many diseases that are related to stress such as high blood pressure and heart disease.”
In addition, it’s also essential that your body receives enough rest so that you’re able to function clearly. It’s optimal to receive 7-8 hours of sleep a night, but as college students we are not always able to practice good sleep hygiene. Therefore, it is important to practice other stress preventatives and try to get to sleep as early as possible. Furthermore, a strong support system is vital to keeping stress at bay. A strong support system incudes friend, family, colleagues or any one you can talk to and trust. These are the people you can vent frustrations, and talk about what you’re going through, and they’re there to listen, support and help make you feel better.
Positive self-talk is an important way to deal with stress with both short-term and long-term benefits. It will also help you to turn negative thoughts into positive reinforcement. A way for you to change negative statements into positive statements would be to change the statement in action and also to replace negative phrases such as “should have” and change it to “could have.” In other words, saying, “I can’t handle this,” and changing in to “How can I handle this?” Changing the statement into a positive one will help you to calm down and hopefully drive your focus away from the stress.
Disclaimer: the blog entries for UTSA Campus Recreation are the students’ personal opinions, not those of UTSA Campus Recreation or UTSA. Students research topics and deduct their own opinions on the matter.