5 of the best… stress busting tips

April is stress awareness month, so this month’s 5 of the best is all about stress.

When we think about stress we usually think of negative feelings. However, stress isn’t necessarily a ‘bad’ thing. Without stress, humankind wouldn’t have survived. Our cavemen ancestors, for example, used the onset of stress to alert them to a potential danger.

When we are stressed, the body releases a complex mix of hormones and chemicals including adrenaline, cortisol, and norepinephrine to prepare the body for action. We can use these hormones to overcome difficult situations and channel them for good.

On the flip side, if we aren’t able to use this energy in a positive way, it can cause us to be aggressive, agitated, unable to think clearly, and feel a bit depressed.

Research has told us that three out of five young people regularly feel stressed. So if you feel stressed about your coursework deadlines, revision and exams, or what to do after school or college, then firstly, that’s totally normal and you’re not alone. There are plenty of things you can do to ease your worries.

1, Exercise

Walking and jogging can have positive effects on the body, but our first tip is designed to have a positive effect on the mind too:.

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Derived from the Sanskrit word “yuji,” meaning yoke or union, yoga is an ancient practice that brings together mind and body. The poses, meditation, and breathing exercises will help to encourage relaxation and in turn, reduce stress. Yoga has been proven to decrease the secretion of cortisol, the primary stress hormone.

2, Healthy Eating

Nutritionists and doctors will tell you that healthy foods can reduce the negative effects of stress on your body. Stress has a negative impact on blood pressure and blood flow which in turn can cause fluctuations in brain blood flow and brain health.

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However, nutrients from healthy foods can help to improve blood flow in the body. Omega-3s, found in oily fish and vitamin E, found in foods like sunflower seeds, almonds, spinach, and avocados, can help to alleviate stress.

3, Sleep

When you feel stressed, it can also affect your sleep. Being tired makes you more impatient and easily agitated which in turn increase stress. Stress can lead to insomnia, making it difficult to fall asleep and to stay asleep, upsetting the balance between sleep and wakefulness.

However if you’re able to get a good night’s sleep (scientists say 7-8 hours is optimum) then that can help reduce the effects of stress. Practicing good sleep hygiene along with stress-lowering tactics can help improve your quality of sleep.

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For instance, set your bedtime and your wake-up time according to the number of hours of sleep you are currently getting, then gradually increase it every couple of nights. The idea is to “squeeze out” the middle of the night-time awakening and gradually increase the amount of sleep you will get during the night.

Also factor in “winding down” time. Give yourself a “buffer zone” an hour or two before bed to allow your brain to wind down and to allow the alerting mechanisms to decrease their activity so that the sleep systems can take over.

4, Reading

We read things every day. Road signs, Facebook news feed, the menu at Subway… but reading for pleasure can help to reduce stress. Opening a good book can help you to escape the stress of everyday life.

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A study by the University of Sussex found that reading can reduce stress by up to 68%. Reading relaxes your body by lowering your heart rate and easing the tension in your muscles.

5, Animals

They say that dogs are a man’s best friend. Well, when it comes to stress, most animals can become your best friend. Studies have shown that spending time with animals can increase levels of the stress-reducing hormone oxytocin and decrease production of the stress hormone cortisol.

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So if you’re feeling a bit stressed, cuddle a kitten or play with a puppy and they’ll instantly put a smile on your face. You can even tell them all about your day in that slightly higher pitched voice we only use when talking to animals!

As April is stress awareness month, we’ll be hosting three days of stress busting activities at our campuses. Join us on Wednesday 24th April in in Eastbourne, Thursday 25th in Lewes, and Monday 29th at Station Plaza in Hastings for some yoga, tips on revision and exams, some reading, some time to nap, and the opportunity to relax with therapy animals.