Make sure you get the classes you need that are only offered a specific
times of the year. Your counselor can give you this information.
Before signing up for a class ask other students who have had the class
what to expect.
Ask which professors are the best and why.
Pick the best classes, professors, in the times you want them.
Check the class schedule to see when finals are for each class you are
taking. Make sure that two or more of your heavy class do not have
back-to-back finals. Having finals on separate days gives you a chance to
study in between each final for the next one coming up. Back-to-back finals
blows your mind.
Sign up early to get your selection of classes.
Calendaring & Planning
Find out how long the term or semester is.
Get a calendar showing a whole month for each of the months of the
term/semester .
Usually a class syllabus is issued the first day of class. This usually
lists the major assignments and their due dates.
Mark on your calendars the dates that each of the assignments are due from
each class.
Look to see if there are places where there are two many items due all at
the same time. If they exist, then look for empty spots on the calendar
before the crowded due date, in which you can arbitrarily move assignments
so you and get them done way before they are due.
Move the type of assignments will not involve other people or are tied to
knowledge you must have to complete the assignment.
Often research for papers can be done well in advance of the paper's due
date. By taking advantage of small blocks of time as they become available
early in the term/semester the work can get done a bit at a time.
To make sure the work gets done, set up a work schedule for each item to
be done. Set your own due dates in advance of the professor's, so if
anything happens, the assignment can still get done in time.
As new assignments are given throughout the term/semester write them in
immediately on the appropriate calendar sheet and calendar how you will get
the work done for the assignment.
Getting Your Books
You can usually save half off the total price of new book fees if you buy
used books.
Buy used books that are the least marked in so you can mark them how you
would like.
Used books which are in bad condition are hard to read and a terrible
distraction when you are trying to study.
Be one of the first buyers to get your book. You will have a better
selection and chance at getting a used book.
Find out when the bookstore will have the new terms/semesters books
available for sale.
Find out what time they will open that day. Often college/university
bookstores will open early on the first day of book sales. Get there a half
an hour earlier that the publicized opening. Often a line starts forming
then.
Be sure to have a Class Schedule listing the professors name, class, and
section.
Keep all book receipts in case the professor states that you will not need
the books he had originally listed.
Do not mark in the books or take new books out of their wrappers until you
know that the professor will be using them.
Study Periods
Make sure that long study sessions includes breaks to refresh yourself and to
let your brain relax for 15 minutes so it will be fresh and ready to study
effectively.
Placement in the Class
Studies have proved that the student that get the best grades generally sit
in the front row. It is not proven why this phenomena occurs. However, it is
known that there are less distractions and higher interaction with the
professor. Student in the front row can hear better. Since these student think
they will be called on more often, they may prepare for class better.
2. A Good Student Knows His/Her Resources
Know Your Books
A student best resource is his books. Check over each book
thoroughly. Especially note the following: table of contents, glossary,
appendix, chapter review or synopsis. These sections will allow your to find
information quickly.
Table of Contents: This gives you a quick overview of what you will be
studding. It also gives you an idea of the material you possess should you
need it in the future.
Glossary: A good book will have this section. It's a quick way to get
definitions.
Appendix: This usually has additional materials that will very helpful
especially if you know they are there.
Chapter review or synopsis: If you really have a good book it will have a
chapter review or synopsis at the back of each chapter. Reading this before
you begin each chapter will help you know what is important to the author
and what kind of information you will be reading about. This is not a
substitute for reading the chapter. This will be a general overview which is
not what you will need to talk intelligently in class.
If the book does not posses a chapter review
or synopsis, then start your reading of a new chapter by skimming for:
titles, pictures and captions, names, dates, italic or bold words, and
tables. Then read the whole chapter.
If you cannot complete the reading before class skim the titles, pictures
and captions, names, dates, italic or bold words, and tables. Then read the
chapter review or synopsis if there is one. Then read as far into the
chapter as possible before class.
A good way to know if you got what you should have out of the reading is
by answering the chapter review questions at the end of the chapter. If you
don't know the answers find out what they are.
Do not sell your books back to the bookstore at the end of the
term/semester unless you have to or you truly do not want that book. You
have just spent a lot of time reading and marking up this book. You know
where everything is and what material is in there. It is a good resource for
you in the future. This is not just for the time you are in school but for
all the times you want to say something in documents that you may write and
want to know who said it or how they said it. I have sold back books that I
thought I would have no use for in the future, only to regretted having done
so. I didn't know where to locate that information anywhere else and I
couldn't locate that book again. Professors often change their books every
three or four terms/semesters to keep up with the new material coming out in
the area of study.
Never buy a used book from a former student of that class until you know
for sure the professor will use that book. You will only know this if you
contact the professor or you wait until the first day of class when you hear
it from the professor's own lips.
The Library
Be sure to know what the library has to offer for future papers and
research. Know how the library and the card catalogue computers work. There
is usually a free tour at the beginning of each new term/semester. You will
only be as successful in your research as you know your resources.
"When the only tool you have is a hammer - every problem begins to look
like a nail. -Abraham Maslow How limiting!
Class Notes
Take good ones. Purchase a small hand-sized recorder and a dozen tapes to
record classes. This enables you to get the notes you missed while trying to
write as fast as the professor spoke or the notes that you cannot read
because you scribbled truing to go so fast.
Until you can afford one, edit your notes within 24 hours of taking them
so you can complete thoughts and correct scribbles while you can still
remember them. If you cannot decipher your notes be sure to get with a
classmate in class to fill in the missing parts.
Keeping Your Notes in Order
Get a large notebook and add dividers. Label a section for each class.
Keep your class notes, syllabus, and handouts for each class in the
appropriate section so you know where everything is. Purchase notebook
pockets and put them in the back of the notebook to keep papers which are to
handed in. Keep things in order. Make sure enough paper is included for each
section for notes.
Never let your class notes or files out of your sight. Tell the student
that you never loan our your materials, but you are not opposed in letting
him/her coping them. Offer to meet the student at the copier with the files.
This means extra time out of your schedule but you get the material back.
This is super important!
Hold on to assignments that you have finished
in advance of the due date. Assignments that are handed in early have a
tendency to get lost.
Files
File all past notes, tests, and other class
materials into a file folder. It would be great to be able to afford a
filing cabinet for these files. Cheap filing cabinets can be gotten from
second hand office supply places. Big warehouse stores like Costco or Sam's
also have a significant cut in cost. If this is not possible buy the file
cabinet, just buy the extra long file folders from Costco or Sam's and get
moving boxes that are slightly larger than the folders. Keep the folders
upright in the box by placing an empty smaller box inside the box next to
the folders to take up the unused space.
Class Mates
Within the first day or two you will know who
the good students are. Select three of them and get their phone numbers.
Tell them you would like his/her number it in case you have a question on a
class assignment. You will never know when you will desperately needed these
numbers. Keep them safe in the section where your class notes are. I write
mine on the inside of the class notebook divider.
Sometime during your schooling you will be assigned to do a group project.
Often the professor will have you choose who you will work with. When the
time comes to choose groups everyone tends to hang back hoping someone will
choose them. This is insane.
Never wait to be chosen, instead, during the first week find out those
classmates who would do a good job and you put them together. You get to
come along for the ride because you are the matchmaker. Be aggressive your
grade depends on it.
Study Groups
You already know who the "A"
students are by the way they act, the type of questions they ask, and
answers they give in class. Use these people. Often professors will give out
a study guide 24 hours before the test. Looking up the whole sheet of items
is crazy. Memorizing them too is impossible. Look at how many items are on
the sheet. Figure out how many people you would need to divide the work into
about ten items per person. Pass notes to those responsible smart people you
will need. Have them meet you out in the hall for a moment after class to
assign out the work into doable parts.
Before the meeting happens, draw lines between the different assignments
and be prepared to write each persons name and number down by his
assignment.
When you are all out in the hall explain how you have divided up the work.
Each person is to type their assigned answers and run off a copy for each
member of the group.
Ask them to pick a section and tell you which they will do so you can
write their names and phone by that section.
Agree on a time that you all can meet at a central place later to exchange
answers.
If a member cannot be at the exchange, then s/he can see that another
member of the group or friend picks up his/her assignment and exchanges it
for the group's copies and gets them back to him/her.
Make sure they all have your name and phone so they can call you in case a
problems arises.
Study groups are only as good as the students that are in them. If you
think you need a study group for an upcoming test, chances are that the
material is complicated enough that others will want to join together with
you to talk it out.
Often, the professors aid can be talked into holding a group study to go
over the material. It is essential to attend these as the Aid knows what is
on the tests and is sympathetic to the students and will give big hints as
to what should and should not be studies for the test.
Past Tests
Procure past class tests from former students. It is not cheating to do
this. It was a college
prep class from the college that taught me to do this. The reason it is
not cheating is because every professor knows that s/he must vary tests
every term/semester. S/He is able to pick questions from a computer bank of
questions to make up the tests. The thing that doesn't change is what the
professor thinks is important. The subjects on which the test covers and the
number of questions dealing with a particular subject should give you some
idea of where to base your emphasis for the upcoming test. Be sure to know
that subject matter not just that answer to that particular question on the
old test.
Save your chapter tests to study for the final. These will show you where
to focus your attention in the material. Sometimes the final includes
extractions from each of the previous tests.
3.Mnemonic Methods to
Memorize Material
Anachronisms
These are words in which each letter represents a concept or idea.
List the main ideas that are needed to cover a subject.
Circle the key word out of each statement.
Take the first letter from each key word and try to arrange the letters
into a word, words, and/or abbreviation. If this is not possible put the
letters in alphabetical order.)
Picture the anachronism with the subject it represents. The picture should
solidly connect the anachronism with the subject. The crazier or weirder the
picture the more likely you will remember it. Example: I had the concepts of
Freud represented by the anachronism "BRAIN" I then pictured Freud
with his round glasses and goatee. He had a brain with legs jumping up and
down on his head. It has been five years since I made up that visualization,
but I still remember it clearly. I even drew a picture of it out in the
margin by the material.
Having your answers memorized by the use of anachronisms give you already
organized information ready to write for essay tests.
Alphabetical Order
Putting letters in alphabetical order and memorizing them as such, give order
to the mass letters and helps you bring it back to your remembrance. Sometimes a
letter will be repeated more than once. Write the item with the number of
repetitions as "B to the power of 3, if it appears three times.
Example: A, B3, D, F, H, L2, R
Visualization with a Poem
Use a familiar poem to help you memorize items. Example: One two
buckle my shoe. See the item on your shoe. Three four shut the door. See the
next item hanging on the door. Continue the poem and visualize another items at
the end of each stanza.
Music
Put the items you need to memorize to music. This is how I learned to
spell encyclopedia. To spell Mississippi, I just but it to a chant or beat
without music.
Place Visualization
See yourself at your front door. In your mind, put an item you are to
remember by the door. Open the door and your in the entry. Visualize the next
item to be memorize in the entry. Now your going up the stairs. See the next
item on the stairs. At the top of the stairs is the kitchen. Visualize what is
in the kitchen. Now go down the hall. What's in the hall? Now your in the master
bedroom, what is there? Look into the master bedroom closet, what is there?
Check out the bathroom, what's in there?
Now, practice seeing yourself go from place to place, in order, visualizing
the place and item together as you go. Repeat this as often as needed to recall
the items in order.
Chunking
You have three types of memory: instant recall, short term memory, and long
term memory. Instant recall is memory that you recall just after hearing it. Its
total extent is normally seven digits long, like the length of a phone number.
With some practice the instant memory can be moved into short term memory.
Short term memory is memory that has been rehearsed to the point that you
will remember for a few hours or less. Rehearsing it further will move it into
long term memory. Since the mind can instantly remember seven items, those seven
items can each be expanded to represent massive amounts of material. This is
done by making each of the seven items represent a total concept, hence the word
chunking. Each concept could be brought to memory by the use of one or more
mnemonic. In fact, the elements in the seven digit space could be also
represented as an anachronism.
4. Old Fashion Memorization with a Twist
Going over and over the material until it moves
from short term to long term memory is very important. After using all the
gimmicks that mnemonics has to offer, the material still has to be rehearsed
over and over again, over time. It is suggested that the information is
rehearsed at least once every day to be ready for test time. This may seem
impossible at first because a lot of memorization has to take place.
Memorize the anachronism the key word represent.
Memorize the keywords and the concept each represents.
Memorize the anachronism with the visualization picture of the represented
subject.
Place a thumbnail-sized sketch of the picture and the anachronism on the
front of a 3x5 card. Place the keywords of the anachronism on the back.
Take the cards with you everywhere and use them. These can be recited
while driving, exercising, eating, dressing, waiting for class to start,
waiting in check out lines, for doctor appointments, or other odd moments.
After the mnemonics are brought to mind by the pictures, take a 3x5 card
and doodle a thumbnail-sized sketch of each of the pictures. The string of
pictures alone should help you recall entire chapters. This is done at least
every day with the old and new material covered until the final. This stops
the all-night cramming before tests or finals. Only a quick daily over view
is needed, because the material is now in long term storage.
Modern life is full of hassles, deadlines,
frustrations, and demands. For many people, stress is so commonplace that it
has become a way of life. Stress isn’t always bad. In small doses, it can help
you perform under pressure and motivate you to do your best. But when you’re
constantly running in emergency mode, your mind and body pay the price.
If you frequently find yourself feeling
frazzled and overwhelmed, it’s time to take action to bring your nervous system
back into balance. You can protect yourself by learning how to recognize the
signs and symptoms of stress and taking steps to reduce its harmful effects.
What is stress?
The
Body’s Stress Response
When you perceive a threat, your nervous
system responds by releasing a flood of stress hormones, including adrenaline
and cortisol. These hormones rouse the body for emergency action.Your heart
pounds faster, muscles tighten, blood pressure rises, breath quickens, and
your senses become sharper. These physical changes increase your strength and
stamina, speed your reaction time, and enhance your focus – preparing you to
either fight or flee from the danger at hand.
Stress is a normal physical response to events
that make you feel threatened or upset your balance in some way. When you sense
danger – whether it’s real or imagined – the body's defenses kick into high
gear in a rapid, automatic process known as the “fight-or-flight” reaction, or
the stress response.
The stress response is the body’s way of
protecting you. When working properly, it helps you stay focused, energetic,
and alert. In emergency situations, stress can save your life – giving you
extra strength to defend yourself, for example, or spurring you to slam on the
brakes to avoid an accident.
The stress response also helps you rise to meet
challenges. Stress is what keeps you on your toes during a presentation at
work, sharpens your concentration when you’re attempting the game-winning free
throw, or drives you to study for an exam when you'd rather be watching TV.
But beyond a certain point, stress stops being
helpful and starts causing major damage to your health, your mood, your
productivity, your relationships, and your quality of life.
How do you respond to stress?
It’s important to learn how to recognize when
your stress levels are out of control. The most dangerous thing about stress is
how easily it can creep up on you. You get used to it. It starts to feels
familiar even normal. You don’t notice how much it’s affecting you, even as it
takes a heavy toll.
The signs and symptoms of stress overload can be almost anything. Stress
affects the mind, body, and behavior in many ways, and everyone experiences
stress differently.
Stress
doesn’t always look stressful
Psychologist Connie Lillas uses a driving
analogy to describe the three most common ways people respond when they’re
overwhelmed by stress:
Foot on the gas –
An angry or agitated stress response. You’re heated, keyed up, overly
emotional, and unable to sit still.
Foot on the brake
– A withdrawn or depressed stress response. You shut down, space out, and
show very little energy or emotion.
Foot on both – A
tense and frozen stress response. You “freeze” under pressure and can’t do
anything. You look paralyzed, but under the surface you’re extremely
agitated.
Signs and symptoms of stress overload
The following table lists some of the common
warning signs and symptoms of stress. The more signs and symptoms you notice in
yourself, the closer you may be to stress overload.
Stress Warning
Signs and Symptoms
Cognitive Symptoms
Emotional Symptoms
Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative
Anxious or racing thoughts
Constant worrying
Moodiness
Irritability or short temper
Agitation, inability to relax
Feeling overwhelmed
Sense of loneliness and isolation
Depression or general unhappiness
Physical Symptoms
Behavioral Symptoms
Aches and pains
Diarrhea or constipation
Nausea, dizziness
Chest pain, rapid heartbeat
Loss of sex drive
Frequent colds
Eating more or less
Sleeping too much or too little
Isolating yourself from others
Procrastinating or neglecting
responsibilities
Using alcohol, cigarettes, or drugs to
relax
Nervous habits (e.g. nail biting,
pacing)
Keep in mind that the signs and symptoms of
stress can also be caused by other psychological and medical problems. If
you’re experiencing any of the warning signs of stress, it’s important to see a
doctor for a full evaluation. Your doctor can help you determine whether or not
your symptoms are stress-related.
How much stress is too much?
Because of the widespread damage stress can
cause, it’s important to know your own limit. But just how much stress is “too
much” differs from person to person. Some people roll with the punches, while
others crumble at the slightest obstacle or frustration. Some people even seem
to thrive on the excitement and challenge of a high-stress lifestyle.
Your ability to tolerate stress depends on many
factors, including the quality of your relationships, your general outlook on
life, your emotional intelligence, and genetics.
Things
that influence your stress tolerance level
Your support network – A strong network of supportive friends and family members is an
enormous buffer against life’s stressors. On the flip side, the more
lonely and isolated you are, the greater your vulnerability to stress.
Your sense of control – If you have confidence in yourself and your ability to influence
events and persevere through challenges, it’s easier to take stress in
stride. People who are vulnerable to stress tend to feel like things are
out of their control.
Your attitude and outlook – Stress-hardy people have an optimistic attitude. They tend to
embrace challenges, have a strong sense of humor, accept that change is a
part of life, and believe in a higher power or purpose.
Your ability to deal with your emotions – You’re extremely vulnerable to stress
if you don’t know how to calm and soothe yourself when you’re feeling sad,
angry, or afraid. The ability to bring your emotions into balance helps
you bounce back from adversity.
Your knowledge and preparation – The more you know about a stressful situation, including how long
it will last and what to expect, the easier it is to cope. For example, if
you go into surgery with a realistic picture of what to expect post-op, a
painful recovery will be less traumatic than if you were expecting to
bounce back immediately.
Am
I in control of stress or is stress controlling me?
When I feel agitated, do I know how to quickly calm and soothe
myself?
Can I easily let go of my anger?
Can I turn to others at work to help me calm down and feel better?
When I come home at night, do I walk in the door feeling alert and
relaxed?
Am I seldom distracted or moody?
Am I able to recognize upsets that others seem to be experiencing?
Do I easily turn to friends or family members for a calming
influence?
When my energy is low, do I know how to boost it?
Causes of stress
The situations and pressures that cause stress
are known as stressors. We usually think of stressors as being negative,
such as an exhausting work schedule or a rocky relationship. However, anything
that puts high demands on you or forces you to adjust can be stressful. This
includes positive events such as getting married, buying a house, going to
college, or receiving a promotion.
What causes stress depends, at least in part,
on your perception of it. Something that's stressful to you may not faze
someone else; they may even enjoy it. For example, your morning commute may
make you anxious and tense because you worry that traffic will make you late.
Others, however, may find the trip relaxing because they allow more than enough
time and enjoy listening to music while they drive.
Common
external causes of stress
Not all stress is caused by external factors.
Stress can also be self-generated:
Major life changes
Work
Relationship difficulties
Financial problems
Being too busy
Children and family
Common
internal causes of stress
Not all stress is caused by external factors.
Stress can also be self-generated:
Inability to accept uncertainty
Pessimism
Negative self-talk
Unrealistic expectations
Perfectionism
Lack of assertiveness
What's
Stressful For You?
What's stressful for you may be quite different
from what's stressful to someone else. For example:
Karen is terrified of getting up in front of people to perform or
speak, while her best friend lives for the spotlight.
Phil thrives under pressure and performs best when he has a tight
deadline, while his co-worker, Matt, shuts down when work demands
escalate.
Anita enjoys helping her elderly parents. Her sister, Constance,
helps out as well but finds the demands of caretaking very stressful.
Richard doesn’t hesitate to send food back or complain about bad
service when eating out, while his wife, Miranda, finds it much too
stressful to complain.
Effects of chronic stress
The body doesn’t distinguish between physical
and psychological threats. When you’re stressed over a busy schedule, an
argument with a friend, a traffic jam, or a mountain of bills, your body reacts
just as strongly as if you were facing a life-or-death situation. If you have a
lot of responsibilities and worries, your emergency stress response may be “on”
most of the time. The more your body’s stress system is activated, the easier
it is to trip and the harder it is to shut off.
Long-term exposure to stress can lead to
serious health problems. Chronic stress disrupts nearly every system in your
body. It can raise blood pressure, suppress the immune system, increase the
risk of heart attack and stroke, contribute to infertility, and speed up the
aging process. Long-term stress can even rewire the brain, leaving you more
vulnerable to anxiety and depression.
Many
health problems are caused or exacerbated by stress, including:
Pain of any kind
Heart disease
Digestive problems
Sleep problems
Depression
Obesity
Autoimmune diseases
Skin conditions, such as eczema
Dealing with stress and its symptoms
While unchecked stress is undeniably damaging,
there are many things you can do to reduce its impact and cope with symptoms.
Learn
how to manage stress
You may feel like the stress in your life is
out of your control, but you can always control the way you respond. Managing
stress is all about taking charge: taking charge of your thoughts, your
emotions, your schedule, your environment, and the way you deal with problems.
Stress management involves changing the stressful situation when you can,
changing your reaction when you can’t, taking care of yourself, and making time
for rest and relaxation.
Learn
how to relax
You can’t completely eliminate stress from your
life, but you can control how much it affects you. Relaxation techniques such
as yoga, meditation, and deep breathing activate the body’s relaxation
response, a state of restfulness that is the opposite of the stress response.
When practiced regularly, these activities lead to a reduction in your everyday
stress levels and a boost in your feelings of joy and serenity. They also
increase your ability to stay calm and collected under pressure.
Learn
quick stress relief
Everybody has the power to reduce the impact of
stress as it’s happening in that moment. With practice, you can learn to spot
stressors and stay in control when the pressure builds. Sensory stress-busting
techniques give you a powerful tool for staying clear-headed and in control in
the middle of stressful situations. They give you the confidence to face
challenges, knowing that you have the ability to rapidly bring yourself back
into balance.
Relaxation Techniques for Stress Relief
Finding the Relaxation Exercises That Work for You
For many of us with hectic, stressful lives,
relaxation means zoning out in front of the TV at the end of the day or
snatching some extra sleep at the weekend. Unfortunately, this does little to
help reduce the damaging effects of stress on the mind and body.
To effectively combat stress, we need to activate the body’s natural
relaxation response. You can do this by practicing relaxation techniques including
deep breathing, visualization, meditation, and yoga, or by performing rhythmic
exercise, such as running, cycling, or mindful walking. Finding ways to fit
these activities into your life can help reduce everyday stress and boost your
energy and mood. They’ll also help you to stay calm in the face of life’s
unexpected events.
The relaxation response:
bringing your nervous system back into balance
Stress is necessary for life. You need stress for creativity, learning, and
your very survival. Stress is only harmful when it becomes overwhelming and
interrupts the healthy state of equilibrium that your nervous system needs to
remain in balance. Unfortunately, overwhelming stress has become an
increasingly common characteristic of contemporary life. When stressors throw
your nervous system out of balance, relaxation techniques can bring it back
into a balanced state by producing the relaxation response, a state of
deep calmness that is the polar opposite of the stress response.
When stress overwhelms your nervous system your body is flooded with
chemicals that prepare you for “fight or flight”. While the stress response can
be lifesaving in emergency situations where you need to act quickly, it wears
your body down when constantly activated by the stresses of everyday life. The
relaxation response puts the brakes on this heightened state of readiness and
brings your body and mind back into a state of equilibrium.
Producing the relaxation response
Learn about obstacles to the relaxation response
A variety of different relaxation techniques can help you bring your nervous
system back into balance by producing the relaxation response. The relaxation
response is not lying on the couch or sleeping but a mentally active process
that leaves the body relaxed, calm, and focused.
Learning the basics of these relaxation techniques isn’t difficult, but it
does take practice. Most stress experts recommend setting aside at least 10 to
20 minutes a day for your relaxation practice. If you’d like to get even more
stress relief, aim for 30 minutes to an hour. If that sounds like a daunting
commitment, remember that many of these techniques can be incorporated into
your existing daily schedule—practiced at your desk over lunch or on the bus
during your morning commute.
Finding the relaxation technique that’s best for you
There is no single relaxation technique that is best for everyone. When
choosing a relaxation technique, consider your specific needs, preferences,
fitness level, and the way you tend to react to stress. The right relaxation
technique is the one that resonates with you, fits your lifestyle, and is able
to focus your mind and interrupt your everyday thoughts in order to elicit the
relaxation response. In many cases, you may find that alternating or combining
different techniques will keep you motivated and provide you with the best results.
How do you react to stress?
How you react to stress may influence the relaxation technique that works
best for you:
Stress Response
Symptoms
Relaxation Technique
Overexcited
You tend to become angry, agitated, or keyed up under stress
You may respond best to relaxation techniques that quiet you down, such as
meditation, deep breathing, or guided imagery
Under excited
You tend to become depressed, withdrawn, or spaced out under stress
You may respond best to relaxation techniques that are stimulating and
that energize your nervous system, such as rhythmic exercise
Frozen (both overexcited and under excited at the same
time – like pressing on the brakes and gas simultaneously)
You tend to freeze: speeding up in some ways while slowing down in others
Your challenge is to identify relaxation techniques that provide both
safety and stimulation to help you “reboot” your system. Techniques such as
mindfulness walking or power yoga might work well for you
Do you need alone time or social stimulation?
If you crave solitude, solo relaxation techniques such as meditation or
progressive muscle relaxation will give you the space to quiet your mind and
recharge your batteries. If you crave social interaction, a class setting will
give you the stimulation and support you’re looking for. Practicing with others
may also help you stay motivated.
Relaxation technique 1: Breathing meditation for stress
relief
With its focus on full, cleansing breaths, deep breathing is a simple, yet
powerful, relaxation technique. It’s easy to learn, can be practiced almost
anywhere, and provides a quick way to get your stress levels in check. Deep
breathing is the cornerstone of many other relaxation practices, too, and can
be combined with other relaxing elements such as aromatherapy and music. All
you really need is a few minutes and a place to stretch out.
Practicing deep breathing meditation
The key to deep breathing is to breathe deeply from the abdomen, getting as
much fresh air as possible in your lungs. When you take deep breaths from the
abdomen, rather than shallow breaths from your upper chest, you inhale more
oxygen. The more oxygen you get, the less tense, short of breath, and anxious
you feel.
Sit comfortably with your
back straight. Put one hand on your chest and the other on your stomach.
Breathe in through your nose.
The hand on your stomach should rise. The hand on your chest should move
very little.
Exhale through your mouth,
pushing out as much air as you can while contracting your abdominal
muscles. The hand on your stomach should move in as you exhale, but your
other hand should move very little.
Continue to breathe in
through your nose and out through your mouth. Try to inhale enough so that
your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting up, try
lying on the floor. Put a small book on your stomach, and try to breathe
so that the book rises as you inhale and falls as you exhale.
Relaxation technique 2: Progressive muscle
relaxation for stress relief
Progressive muscle relaxation involves a two-step process in which you
systematically tense and relax different muscle groups in the body.
With regular practice, progressive muscle relaxation gives you an intimate
familiarity with what tension—as well as complete relaxation—feels like in
different parts of the body. This awareness helps you spot and counteract the
first signs of the muscular tension that accompanies stress. And as your body
relaxes, so will your mind. You can combine deep breathing with progressive
muscle relaxation for an additional level of stress relief.
Practicing progressive muscle relaxation
Before practicing Progressive Muscle Relaxation, consult with your doctor if
you have a history of muscle spasms, back problems, or other serious injuries
that may be aggravated by tensing muscles.
Most progressive muscle relaxation practitioners start at the feet and work
their way up to the face. For a sequence of muscle groups to follow, see the
box below.
Loosen your clothing, take
off your shoes, and get comfortable.
Take a few minutes to relax,
breathing in and out in slow, deep breaths.
When you’re relaxed and ready
to start, shift your attention to your right foot. Take a moment to focus
on the way it feels.
Slowly tense the muscles in
your right foot, squeezing as tightly as you can. Hold for a count of 10.
Relax your right foot. Focus
on the tension flowing away and the way your foot feels as it becomes limp
and loose.
Stay in this relaxed state
for a moment, breathing deeply and slowly.
When you’re ready, shift your
attention to your left foot. Follow the same sequence of muscle tension
and release.
Move slowly up through your
body, contracting and relaxing the muscle groups as you go.
It may take some practice at
first, but try not to tense muscles other than those intended.
Progressive Muscle Relaxation Sequence
The most popular sequence runs as follows:
Right foot*
Left foot
Right calf
Left calf
Right thigh
Left thigh
Hips and buttocks
Stomach
Chest
Back
Right arm and hand
Left arm and hand
Neck and shoulders
Face
* If you are left-handed you may want to begin with your left foot instead.
Relaxation technique 3: Body scan meditation for stress
relief
A body scan is similar to progressive muscle relaxation except, instead of
tensing and relaxing muscles, you simply focus on the sensations in each
part of your body.
Practicing body scan meditation
Lie on your back, legs
uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your
breathing , allowing your stomach to rise as you inhale and fall as you
exhale. Breathe deeply for about two minutes, until you start to feel
comfortable and relaxed.
Turn your focus to the toes
of your right foot. Notice any sensations you feel while continuing to
also focus on your breathing. Imagine each deep breath flowing to your
toes. Remain focused on this area for one to two minutes.
Move your focus to the sole
of your right foot. Tune in to any sensations you feel in that part of
your body and imagine each breath flowing from the sole of your foot.
After one or two minutes, move your focus to your right ankle and repeat.
Move to your calf, knee, thigh, hip, and then repeat the sequence for your
left leg. From there, move up the torso, through the lower back and
abdomen, the upper back and chest, and the shoulders. Pay close attention
to any area of the body that causes you pain or discomfort.
Move your focus to the
fingers on your right hand and then move up to the wrist, forearm,
elbow, upper arm, and shoulder. Repeat for your left arm. Then move
through the neck and throat, and finally all the regions of your face, the
back of the head, and the top of the head. Pay close attention to your
jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and scalp.
When you reach the very top of your head, let your breath reach out beyond
your body and imagine yourself hovering above yourself.
After completing the body
scan, relax for a while in silence and stillness, noting how your body
feels. Then open your eyes slowly. Take a moment to stretch, if necessary.
For a guided body scan meditation, see the Resources section below.
Relaxation technique 4: Mindfulness for stress
relief
Mindfulness is the ability to remain aware of how you’re feeling right now,
your “moment-to-moment” experience—both internal and external. Thinking about
the past—blaming and judging yourself—or worrying about the future can often
lead to a degree of stress that is overwhelming. But by staying calm and
focused in the present moment, you can bring your nervous system back into
balance. Mindfulness can be applied to activities such as walking, exercising,
eating, or meditation.
Meditations that cultivate mindfulness have long been used to reduce
overwhelming stress. Some of these meditations bring you into the present by
focusing your attention on a single repetitive action, such as your breathing,
a few repeated words, or flickering light from a candle. Other forms of
mindfulness meditation encourage you to follow and then release internal
thoughts or sensations.
Practicing mindfulness meditation
Key points in mindfulness mediation are:
A quiet environment.
Choose a secluded place in your home, office, garden, place of worship, or
in the great outdoors where you can relax without distractions or
interruptions.
A comfortable
position. Get comfortable, but avoid lying down as this may lead
to you falling asleep. Sit up with your spine straight, either in a chair
or on the floor. You can also try a cross-legged or lotus position.
A point of focus.
This point can be internal – a feeling or imaginary scene – or something
external - a flame or meaningful word or phrase that you repeat it
throughout your session. You may meditate with eyes open or closed. Also
choose to focus on an object in your surroundings to enhance your
concentration, or alternately, you can close your eyes.
An observant,
noncritical attitude. Don’t worry about distracting thoughts that
go through your mind or about how well you’re doing. If thoughts intrude
during your relaxation session, don’t fight them. Instead, gently turn
your attention back to your point of focus.
Relaxation technique 5: Visualization meditation
for stress relief
Visualization, or guided imagery, is a variation on traditional meditation
that requires you to employ not only your visual sense, but also your sense of
taste, touch, smell, and sound. When used as a relaxation technique,
visualization involves imagining a scene in which you feel at peace, free to
let go of all tension and anxiety.
Choose whatever setting is most calming to you, whether it’s a tropical
beach, a favorite childhood spot, or a quiet wooded glen. You can do this
visualization exercise on your own in silence, while listening to soothing
music, or with a therapist (or an audio recording of a therapist) guiding you
through the imagery. To help you employ your sense of hearing you can use a
sound machine or download sounds that match your chosen setting—the sound of
ocean waves if you’ve chosen a beach, for example.
Practicing visualization
Find a quiet, relaxed place. Beginners sometimes fall asleep during a
visualization meditation, so you might try sitting up or standing.
Close your eyes and let your worries drift away. Imagine your restful place.
Picture it as vividly as you can—everything you can see, hear, smell, and feel.
Visualization works best if you incorporate as many sensory details as
possible, using at least three of your senses. When visualizing, choose imagery
that appeals to you; don’t select images because someone else suggests them, or
because you think they should be appealing. Let your own images come up and
work for you.
If you are thinking about a dock on a quiet lake, for example:
Walk slowly around the dock
and notice the colors and textures around you.
Spend some time exploring
each of your senses.
See the sun setting over the
water.
Hear the birds singing.
Smell the pine trees.
Feel the cool water on your
bare feet.
Taste the fresh, clean air.
Enjoy the feeling of deep relaxation that envelopes you as you slowly
explore your restful place. When you are ready, gently open your eyes and come
back to the present.
Don't worry if you sometimes zone out or lose track of where you are during
a guided imagery session. This is normal. You may also experience
feelings of stiffness or heaviness in your limbs, minor, involuntary
muscle-movements, or even cough or yawn. Again, these are normal responses.
Relaxation technique 6: Yoga and tai chi for stress relief
Yoga involves a series of both moving and stationary poses, combined with
deep breathing. As well as reducing anxiety and stress, yoga can also improve
flexibility, strength, balance, and stamina. Practiced regularly, it can also
strengthen the relaxation response in your daily life. Since injuries can
happen when yoga is practiced incorrectly, it’s best to learn by attending
group classes, hiring a private teacher, or at least following video
instructions.
What type of yoga is best for stress?
Although almost all yoga classes end in a relaxation pose, classes that
emphasize slow, steady movement, deep breathing, and gentle stretching are best
for stress relief.
Satyananda
is a traditional form of yoga. It features gentle poses, deep relaxation,
and meditation, making it suitable for beginners as well as anyone primarily
looking for stress reduction.
Hatha yoga
is also reasonably gentle way to relieve stress and is suitable for
beginners. Alternately, look for labels like gentle, for
stress relief, or for beginners when selecting a yoga class.
Power yoga,
with its intense poses and focus on fitness, is better suited to those
looking for stimulation as well as relaxation.
If you’re unsure whether a specific yoga class is appropriate for stress
relief, call the studio or ask the teacher.
Tai chi
If you’ve ever seen a group of people in the park slowly moving in synch,
you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive
series of slow, flowing body movements. These movements emphasize
concentration, relaxation, and the conscious circulation of vital energy
throughout the body. Though tai chi has its roots in martial arts, today it is
primarily practiced as a way of calming the mind, conditioning the body, and
reducing stress. As in meditation, tai chi practitioners focus on their
breathing and keeping their attention in the present moment.
Tai chi is a safe, low-impact option for people of all ages and levels of
fitness, including older adults and those recovering from injuries. Like yoga,
once you’ve learned the basics of tai chi or qi gong, you can practice alone or
with others, tailoring your sessions as you see fit.
How to Practice Yoga and Tai Chi
The popular relaxation techniques of yoga and tai chi benefit from training
that helps ensure you are correctly performing the poses and movements.
Making relaxation techniques a part of your life
The best way to start and maintain a relaxation practice is to incorporate
it into your daily routine. Between work, family, school, and other
commitments, though, it can be tough for many people to find the time. Fortunately,
many of the techniques can be practiced while you’re doing other things.
Rhythmic exercise as a mindfulness relaxation technique
Rhythmic exercise—such as running, walking, rowing, or cycling—is most
effective at relieving stress when performed with relaxation in mind. As with
meditation, mindfulness requires being fully engaged in the present moment,
focusing your mind on how your body feels right now. As you exercise, focus on
the physicality of your body’s movement and how your breathing complements that
movement. If your mind wanders to other thoughts, gently return to focusing on
your breathing and movement.
If walking or running, for example, focus on each step—the sensation of your
feet touching the ground, the rhythm of your breath while moving, and the
feeling of the wind against your face.
Tips for fitting relaxation techniques into your life
If possible,
schedule a set time to practice each day. Set aside one or two
periods each day. You may find that it’s easier to stick with your
practice if you do it first thing in the morning, before other tasks and
responsibilities get in the way.
Practice relaxation
techniques while you’re doing other things. Meditate while
commuting to work on a bus or train, or waiting for a dentist appointment.
Try deep breathing while you’re doing housework or mowing the lawn.
Mindfulness walking can be done while exercising your dog, walking to your
car, or climbing the stairs at work instead of using the elevator. Once
you’ve learned techniques such as tai chi, you can practice them in your
office or in the park at lunchtime.
If you exercise,
improve the relaxation benefits by adopting mindfulness. Instead
of zoning out or staring at a TV as you exercise, try focusing your attention
on your body. If you’re resistance training, for example, focus on
coordinating your breathing with your movements and pay attention to how
your body feels as you raise and lower the weights.
Avoid practicing
when you’re sleepy. These techniques can relax you so much that
they can make you very sleepy, especially if it’s close to bedtime. You
will get the most benefit if you practice when you’re fully awake and
alert. Do not practice after eating a heavy meal or while using drugs,
tobacco, or alcohol.
Expect ups and
downs. Don’t be discouraged if you skip a few days or even a few
weeks. It happens. Just get started again and slowly build up to your old
momentum.
Stress Management
How to Reduce, prevent, and Cope with Stress
It may seem that there’s nothing you can do about your stress level. The
bills aren’t going to stop coming, there will never be more hours in the day
for all your errands, and your career or family responsibilities will always be
demanding. But you have a lot more control than you might think. In fact, the
simple realization that you’re in control of your life is the foundation of
stress management.
Managing stress is all about taking charge: taking charge of your thoughts,
your emotions, your schedule, your environment, and the way you deal with
problems. The ultimate goal is a balanced life, with time for work,
relationships, relaxation, and fun – plus the resilience to hold up under
pressure and meet challenges head on.
Identify the sources of stress in your life
Learn about hidden sources of stress
Stress management starts with identifying the sources of stress in your
life. This isn’t as easy as it sounds. Your true sources of stress aren’t
always obvious, and it’s all too easy to overlook your own stress-inducing
thoughts, feelings, and behaviors. Sure, you may know that you’re constantly
worried about work deadlines. But maybe it’s your procrastination, rather than
the actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits,
attitude, and excuses:
Do you explain away stress as
temporary (“I just have a million things going on right now”) even though
you can’t remember the last time you took a breather?
Do you define stress as an
integral part of your work or home life (“Things are always crazy around
here”) or as a part of your personality (“I have a lot of nervous energy,
that’s all”).
Do you blame your stress on
other people or outside events, or view it as entirely normal and
unexceptional?
Until you accept responsibility for the role you play in creating or
maintaining it, your stress level will remain outside your control.
Start a stress journal
A stress journal can help you identify the regular stressors in your life
and the way you deal with them. Each time you feel stressed, keep track of it
in your journal. As you keep a daily log, you will begin to see patterns and
common themes. Write down:
What caused your stress (make
a guess if you’re unsure).
How you felt, both physically
and emotionally.
How you acted in response.
What you did to make yourself
feel better.
Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life.
Your stress journal can help you identify them. Are your coping strategies
healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope
with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more
damage in the long run:
Smoking
Drinking too much
Overeating or
undereating
Zoning out for hours
in front of the TV or computer
Withdrawing from
friends, family, and activities
Using pills or drugs
to relax
Sleeping too much
Procrastinating
Filling up every
minute of the day to avoid facing problems
Taking out your stress
on others (lashing out, angry outbursts, physical violence)
Learning healthier ways to manage stress
If your methods of coping with stress aren’t contributing to your greater
emotional and physical health, it’s time to find healthier ones. There are many
healthy ways to manage and cope with stress, but they all require change. You
can either change the situation or change your reaction. When deciding which
option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or
accept.
Since everyone has a unique response to stress, there is no “one size fits
all” solution to managing it. No single method works for everyone or in every
situation, so experiment with different techniques and strategies. Focus on
what makes you feel calm and in control.
Not all stress can be avoided, and it’s not healthy to avoid a situation
that needs to be addressed. You may be surprised, however, by the number of
stressors in your life that you can eliminate.
Learn how to say “no”
– Know your limits and stick to them. Whether in your personal or
professional life, refuse to accept added responsibilities when you’re
close to reaching them. Taking on more than you can handle is a surefire
recipe for stress.
Avoid people who
stress you out – If someone consistently causes stress in your
life and you can’t turn the relationship around, limit the amount of time
you spend with that person or end the relationship entirely.
Take control of your
environment – If the evening news makes you anxious, turn the TV
off. If traffic’s got you tense, take a longer but less-traveled route. If
going to the market is an unpleasant chore, do your grocery shopping
online.
Avoid hot-button topics
– If you get upset over religion or politics, cross them off your
conversation list. If you repeatedly argue about the same subject with the
same people, stop bringing it up or excuse yourself when it’s the topic of
discussion.
Pare down your to-do
list – Analyze your schedule, responsibilities, and daily tasks.
If you’ve got too much on your plate, distinguish between the “shoulds”
and the “musts.” Drop tasks that aren’t truly necessary to the bottom of
the list or eliminate them entirely.
Stress management strategy #2: Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what
you can do to change things so the problem doesn’t present itself in the
future. Often, this involves changing the way you communicate and operate in
your daily life.
Express your
feelings instead of bottling them up. If something or someone is
bothering you, communicate your concerns in an open and respectful way. If
you don’t voice your feelings, resentment will build and the situation will
likely remain the same.
Be willing to
compromise. When you ask someone to change their behavior, be
willing to do the same. If you both are willing to bend at least a little,
you’ll have a good chance of finding a happy middle ground.
Be more assertive.
Don’t take a backseat in your own life. Deal with problems head on, doing
your best to anticipate and prevent them. If you’ve got an exam to study
for and your chatty roommate just got home, say up front that you only
have five minutes to talk.
Manage your time
better. Poor time management can cause a lot of stress. When
you’re stretched too thin and running behind, it’s hard to stay calm and
focused. But if you plan ahead and make sure you don’t overextend
yourself, you can alter the amount of stress you’re under.
Stress management strategy #3: Adapt to the stressor
If you can’t change the stressor, change yourself. You can adapt to
stressful situations and regain your sense of control by changing your
expectations and attitude.
Reframe problems.
Try to view stressful situations from a more positive perspective. Rather
than fuming about a traffic jam, look at it as an opportunity to pause and
regroup, listen to your favorite radio station, or enjoy some alone time.
Look at the big
picture. Take perspective of the stressful situation. Ask
yourself how important it will be in the long run. Will it matter in a
month? A year? Is it really worth getting upset over? If the answer is no,
focus your time and energy elsewhere.
Adjust your
standards. Perfectionism is a major source of avoidable stress.
Stop setting yourself up for failure by demanding perfection. Set
reasonable standards for yourself and others, and learn to be okay with
“good enough.”
Focus on the
positive. When stress is getting you down, take a moment to
reflect on all the things you appreciate in your life, including your own
positive qualities and gifts. This simple strategy can help you keep
things in perspective.
Adjusting Your Attitude
How you think can have a profound effect on your emotional and physical
well-being. Each time you think a negative thought about yourself, your body
reacts as if it were in the throes of a tension-filled situation. If you see
good things about yourself, you are more likely to feel good; the reverse is
also true. Eliminate words such as "always," "never,"
"should," and "must." These are telltale marks of
self-defeating thoughts.
Stress management strategy #4: Accept the things you
can’t change
Some sources of stress are unavoidable. You can’t prevent or change stressors
such as the death of a loved one, a serious illness, or a national recession.
In such cases, the best way to cope with stress is to accept things as they
are. Acceptance may be difficult, but in the long run, it’s easier than railing
against a situation you can’t change.
Don’t try to control
the uncontrollable. Many things in life are beyond our control—
particularly the behavior of other people. Rather than stressing out over
them, focus on the things you can control such as the way you choose to
react to problems.
Look for the upside.
As the saying goes, “What doesn’t kill us makes us stronger.”
When facing major challenges, try to look at them as opportunities for
personal growth. If your own poor choices contributed to a stressful
situation, reflect on them and learn from your mistakes.
Share your feelings.
Talk to a trusted friend or make an appointment with a therapist.
Expressing what you’re going through can be very cathartic, even if
there’s nothing you can do to alter the stressful situation.
Learn to forgive. Accept
the fact that we live in an imperfect world and that people make mistakes.
Let go of anger and resentments.Free yourself from
negative energy by forgiving and moving on.
Stress management strategy #5: Make time for fun and
relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress
in your life by nurturing yourself. If you regularly make time for fun and
relaxation, you’ll be in a better place to handle life’s stressors when they
inevitably come.
Healthy ways to relax and recharge
Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension
with a good workout.
Write in your
journal.
Take a long bath.
Light scented
candles.
Savor a warm cup of
coffee or tea.
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good
book.
Listen to music.
Watch a comedy.
Don’t get so caught up in the hustle and bustle of life that you forget to
take care of your own needs. Nurturing yourself is a necessity, not a luxury.
Set aside relaxation
time. Include rest and relaxation in your daily schedule. Don’t
allow other obligations to encroach. This is your time to take a break
from all responsibilities and recharge your batteries.
Connect with others.
Spend time with positive people who enhance your life. A strong support
system will buffer you from the negative effects of stress.
Do something you
enjoy every day. Make time for leisure activities that bring you
joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of
humor. This includes the ability to laugh at yourself. The act of
laughing helps your body fight stress in a number of ways.
Stress management strategy #6: Adopt a healthy lifestyle
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.
Well-nourished bodies are better prepared to cope with stress, so be
mindful of what you eat. Start your day right with breakfast, and keep
your energy up and your mind clear with balanced, nutritious meals throughout
the day.
Reduce caffeine and
sugar. The temporary "highs" caffeine and sugar provide
often end in with a crash in mood and energy. By reducing the amount of
coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel
more relaxed and you’ll sleep better.
Avoid alcohol,
cigarettes, and drugs. Self-medicating with alcohol or drugs may
provide an easy escape from stress, but the relief is only temporary.
Don’t avoid or mask the issue at hand; deal with problems head on and with
a clear mind.
Get enough sleep. Adequate
sleep fuels your mind, as well as your body. Feeling tired will increase
your stress because it may cause you to think irrationally.
