Study Stress

As I begin university next week, I am starting to think about how I am going to cope with the stress of studying. Throughout high school and college I put enormous amounts of pressure on myself to do well and got very stressed and anxious, especially around exam time. 

Last time I went to uni, I did well however I was not happy as I simply had no life outside of studying and put far too much pressure on myself. My dream is to be a nurse however and I know that in order to become a nurse, I have no choice but to go to university. 

I think that I am in a much better head space this time to be attending university and as long as I keep believing I can do it, I will be ok. Afterall, studying is something I am very good at and as long as I keep a healthy balance in my life, I think I will actually really enjoy it!

I have started to take my anti-anxiety medication again as I think they really do help me to keep calm and believe they have the potential to make my uni experience a little easier. I dont think anyone should ever feel any shame in taking these types of medication, in fact I highly reccommend it if you find they make things a little easier.

I also found this interesting article online and plan to use the various strategies mentioned, to keep me happy and healthy. Perhaps you could apply these same strategies to things in your life that make you anxious abd stressed.

Studying is stressful. Whether you’re attending a high-tension medical program or pursuing an online course, devoting your time and energy to learning is a complex process. What’s more, studying can compete with work, family, and other activities for your limited amount of energy. You will inevitably have times when you worry because something major comes up, such as a research paper or a final exam.

Stress is an entirely natural process. It doesn’t mean that you aren’t studying well or that you’re unable to process your course material. There is a positive kind of stress, “eustress,” which can actually serve as motivation to continue working, but that is not the sort of stress that is concerning. Distress, the negative kind of stress, is what causes problems and can affect your academic performance. Fortunately, distresscan be controlled. Although the following tips cannot solve every tense moment, they will help minimize distress throughout your education.

Know the symptoms of stress

• Know the difference between normal and harmful stress. Remember, stress is a normal response, particularly to unpleasant surprises, scary incidents, and similar moments. The problem arises when you experience very frequent acute episodes of stress, or when it becomes a chronic, ongoing thing.
• Learn the toll that stress takes on your body. Frequent acute stress often shows itself with symptoms like recurring headaches, fatigue, insomnia or difficulty resting, and indigestion. Chronic stress often shows itself with grinding teeth, forgetfulness, overeating or excessive drinking, confusion, and other symptoms that may come to seem like the natural state of things. Stress also weakens the immune system, leading to frequent colds and infections. It leads to muscular tension and aches, hyperventilation, and heart arrhythmia.

If these symptoms describe what you have been feeling, admit it to yourself. The first step to handling your stress is recognizing it and admitting you need to deal with it.

First aid: What to do in the moment

You can begin to notice the symptoms of stress at any time. Even if you can handle what is on your plate right now, one small additional trivial thing can send you over the edge. If you feel yourself getting overwhelmed, use this advice to get an immediate handle on your stress levels.

• Breathe deeply. This will reoxygenate your blood and help you take a few moments to step back from a stressful situation. Lie down or sit up straight and put a hand on your abdomen, just below the navel. Breathe in slowly through your nose until your lungs are full. Hold the breath for a moment before exhaling. Repeating this several times should get you calm enough to look at things more clearly.
• Do something comforting. Are you hungry? Thirsty? Do you feel a headache coming on? Briefly changing scenery by walking to the water fountain or stepping out on the balcony will help you refocus. What’s more, by taking a clear step to make your situation better, however small it may be, you tell your body and brain that things are under control. Eat a healthy snack or drink water or tea rather than strong beverages or junk food.
• Use breaks to optimize productivity. If your specific task is something you can put down for a short while, do so. When you’re stressed out, you often aren’t doing your best work anyway. Even with time-critical tasks such as exams, you will be better served by taking a minute to ease yourself than by working yourself to a grinding halt by trying to push through to the end.

The long term: Understand yourself and take control

Stress usually follows patterns and cycles. By observing yourself and learning those cycles, you gain valuable information you need to train yourself to handle stress better. After you’ve dealt with your immediate situation, use these tips to build your own stress management plan.

• Look for your stress signs and stressors. You will find you have certain physical cues that tell you when you’re getting stressed, even if you don’t feel like you’re stressed. If a tense headache or a tightness in your shoulders are your cues, take those signs as a warning. Whatever you’re doing is stressing you, and you should calm yourself however you can. Watch for patterns to determine what academic subjects or tasks tend to bring on these symptoms.
• Chunk tasks. Huge tasks can be broken down into many smaller parts, which are much easier to tackle individually. A 15-page paper becomes less terrifying when you see it as three pages per day, then five pages of editing per day. You will also feel more accomplished when you complete numerous small tasks, rather than making a tiny bit of progress on a large one.
• Avoid procrastinating. Breaking up tasks won’t do you much good if you keep everything for the last minute. Resolve to spend a certain amount of time on your studies, and stick to that time. During that period, study and work on your class projects, and don’t be afraid to put them down afterwards. Studies show that regular, relaxed study helps you learn and recall more than last-minute cramming.
• Don’t be afraid to say no. You can and should keep up with your nonacademic responsibilities, but you aren’t under an obligation to help everyone who asks. You need time and mental space to study successfully; if this means skipping an event or turning down a request to work extra, you should feel free to do so.
• Take care of your health. Stress is a physical reaction, and by building up your health, you’ll be able to handle it better. Be sure to eat regular nutritious meals with a minimum of junk food, especially when studying. If you don’t get regular exercise, start now. Although it seems counterintuitive, exercise will actually give you more energy. Also, reduce or quit your bad habits, such as smoking or staying up late, as these habits drain your energy and make studying an uphill battle.

http://www.howtostudy.com/manage-your-stress/

Mindful Colouring

Although I haven't had enough time to do very much colouring, I have really enjoyed the bits I have been able to do so far. I can see how this can be helpful to help you to relax and plan to use it as a healthier coping mechanisms in the future for whenever I get anxious or stressed. :)

My first completed colouring in

Still working on this one!

And then... It rained

I has been raining since about 3 o'clock this morning which is a huge relief. I am trying to be positive by seeing  the rain as a sign that today will be a much better day then yesterday and that the thing that has been worrying me since yesterday, is going to be ok. To most people, rain is probably seen as a negative thing however when you live on a farm, it is literally like gold.

We are currently in a drought and since my family have a farm, this effects us sigificantly. There is currently no grass for the sheep and we also have no pasture to fatten our lambs on this summer. This means we will either have to pay to agist our sheep elsewhere or we will have to sell them off really early which will also make us lose a lot of money.

I don't know if the rain will stop for long enough for me to take Tess for a quick walk before work or not. Getting out and clearing my head would probably do me some good but at the same time, I am finding it really difficult to get motivated to do anything. I have 1000 thoughts racing around my mind and I just hope with all of my heart that everything works out today and the thing I am worried about will be resolved.

I hope that everyone has a good day. And remember that no matter how bad things may seem, there is always a light at the end of the tunnel and things will get better. This is what I keep telling myself anyway.

Anorexic behaviours are not a healthy coping mechanism

After having an extremely stressful day yesterday, I was very tempted when I got home last night to not eat my normal amount. Not only was I not hungry (in fact I felt quite sick due to being so worried and stressed) but I also had a voice in my head telling me that I didn't deserve to eat and that by not eating, I would feel much better. I suppose it makes sense that when bad things start happening that you feel you have no control of, you are able to find comfort in controlling the things you can control, like what you eat. 

Despite the fact that I didn't feel like eating and my anorexia was encouraging me not to eat, I ate anyway. I know deep down that not eating would not fix any of my proplems and that through not looking after myself, I would oly be making thing harder for myself. I suppose a big part of recovery is not only learning to eat like a normal person again, but also starting to use new coping mechanisms when life gets tough. Understanding that controlling your weight and food intake does not solve any problems is so important, as is knowing that there are healthier coping mechanisms we can use instead.

Learning healthier ways to manage stress

Source: http://www.helpguide.org/articles/stress/stress-management.htm

 

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. 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.

Stress management strategy #1: Get moving

Physical activity plays a key role in reducing and preventing the effects of stress, but you don’t have to be an athlete or spend hours in a gym to experience the benefits. Just about any form of physical activity can help relieve stress and burn away anger, tension, and frustration. Exercise releases endorphins that boost your mood and make you feel good, and it can also serve as a valuable distraction to your daily worries.

While the maximum benefit comes from exercising for 30 minutes or more, you can start small and build up your fitness level gradually. Short, 10-minute bursts of activity that elevate your heart rate and make you break out into a sweat can help to relieve stress and give you more energy and optimism. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are a few easy ways:

• Put on some music and dance around
• Take your dog for a walk
• Walk or cycle to the grocery store
• Use the stairs at home or work rather than an elevator
• Park your car in the farthest spot in the lot and walk the rest of the way
• Pair up with an exercise partner and encourage each other as you workout
• Play ping-pong or an activity-based video game with your kids

Managing stress with regular exercise

Once you’re in the habit of being physically active, try to incorporate regular exercise into your daily schedule. Activities that are continuous and rhythmic—and require moving both your arms and your legs—are especially effective at relieving stress. Walking, running, swimming, dancing, cycling, tai chi, and aerobic classes are good choices.

Pick an activity you enjoy, so you’re more likely to stick with it. Instead of continuing to focus on your thoughts while you exercise, make a conscious effort to focus on your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Adding this mindfulness element to your exercise routine will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Getting out of your head and paying attention to how your body feels is also the surest way to avoid picking up an injury.

When you’ve exercised, you’ll likely find it easier to put other stress management techniques to use, including reaching out to others and engaging socially.

Stress management strategy #2: Engage socially

Reach out and build relationships

• Reach out to a colleague at work
• Help someone else by volunteering
• Have lunch or coffee with a friend
• Ask a loved one to check in with you regularly
• Accompany someone to the movies or a concert
• Call or email an old friend
• Go for a walk with a workout buddy
• Schedule a weekly dinner date
• Meet new people by taking a class or joining a club
• Confide in a clergy member, teacher, or sports coach

Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal or external events that you perceive as threatening. There is nothing more calming to your nervous system than communicating with another human being who makes you feel safe and understood. This experience of safety—as perceived by your nervous system—results from nonverbal cues that you hear, see and feel.

The inner ear, face, heart, and stomach are wired together in the brain, so socially interacting with another person face-to-face—making eye contact, listening in an attentive way, talking—can quickly calm you down and put the brakes on defensive stress responses like “fight-or-flight.” It can also release hormones that reduce stress, even if you’re unable to alter the stressful situation itself. Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.

Reach out to family and friends and connect regularly in person. The people you talk to don’t have to be able to fix your stress; they just need to be good listeners. Opening up is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond. And remember, it’s never too late to build new friendships and improve your support network.

Stress management strategy #3: Avoid unnecessary stress

While stress is an automatic response from your nervous system, some stressors arise at predictable times—your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A's: avoid, alter, adapt, or accept.

Avoid the stressor

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised 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, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much.
• Avoid people who stress you out – If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.
• Take control of your environment – If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Stress management strategy #4: Alter the situation

If you can’t avoid a stressful situation, try to alter it. 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, be more assertive and communicate your concerns in an open and respectful way. 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. If you don’t voice your feelings, resentment will build and the stress will increase.
• 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.
• Manage your time better. Poor time management can cause a lot of stress. But if you plan ahead and make sure you don’t overextend yourself, you’ll find it easier to stay calm and focused.

Stress management strategy #5: Adapt to the stressor

How you think can have a profound effect on your stress levels. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. Regain your sense of control by changing your expectations and attitude to stressful situations.

• 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.”

Stress management strategy #6: Accept the things you can’t change

Many 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. 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.
• 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 #7: 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.

Develop a "stress relief toolbox"

Come up with a list of healthy ways to relax and recharge. Try to implement one or more of these ideas each day, even if you're feeling good.

Go for a walk Spend time in nature Call a good friend Play a competitive game of tennis or racquetball 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.
• 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 #8: Adopt a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

• 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.

Feeling stressed

After an incredibly stressful day, I felt as though I needed to read something like these. I really don't feel like talking about it, all I will say is that I really hope things are better tomorrow :(

Day 15: when you are triggered, what do you tell yourself to calm down?

I feel too exhausted to write a long answer to todays recovery challenge post but I found the following written piece which perfectly sums up what I try to tell myself whener I get triggered. I believe that staying calm is probably the most important thing as this will stop you from making bad choices. Make sure you think everything through really carefully or you may end up making bad desicions in terms of your recovery.

Sorry for my not so good blogging today. I just feel too tired to write. Hopefully my blogging will be better tomorrow. :)

Feeling extremely exhausted

I wish I could say I got everything done today that I had planned on doing but unfortunately this is not the case. At about 8:00am I got a phone call from one of the people I work with asking if I could work for her as her daughter was sick. Even though I was incredibly disappointed to get this call, of course I agreed as I knew it was the right thing to do.

I was already so stressed about everything I had to do today but now I feel even more stressed as I still havent got anything done. I am feeling pretty exhausted from all the work I have been doing lately but luckily I managed to get through the day today. Atleast my boss has said I can have the day off tomorrow instead, so hopefully I can spend some time just relaxing then.

I have an awful skin infection on my face that started from a single spot getting infected. The infection has spread under my skin so my whole forehead is very red and sore and I am currently on antibiotics. This is just another indicator of how much I need a rest day as this usually happens to me when I get really run down as my immune system crashes.

I am already exhausted but I think I will spend an hour or so tidying up the house tonight so all I will need to do tomorrow is vacuum the floor and wash some clothes. Hopefully then I will just be able to relax for the rest of the day. I think a day on the couch watching tv and blogging is exactly what I need.

When I got home from work tonight the people I was buying my car off of called in to deliver the car. I am excited to have a new car and also proud because I am paying for it all by myself with money I have worked really hard for. I plan to take my new car on its first drive to my parents house tomorrow sometime so that I can show my dad. 

Tea tonight: beef ravioli in sundried tomato and parmesan cheese sauce with veggies

Feeling a little stressed

I am feeling a little stressed at the moment as I am in the middle of a really busy few weeks. Because I work two jobs, every now and the my rosters run into one another so I end up working many days in a row without any break at all. For instance after working three days earlier this week, I only had yesterday off which is when I went to the city to go shopping, and now I am working for another 7 days straight. Once I finish those 7 days I only have a single day off before I am back to work again.

I know I shouldn't complain as living out on your own is really expensive and I do need the money but I also feel like I need rest too. And I feel like I have so many jobs around the house that I need to do but simply cant as I am never here. I know I will be able to get through it as I have before and I will probably find it a bit easier now that I am eating so much more as I will hopefully continue to feel more energised. I am sleeping a lot better now too which is a huge bonus!

Staying busy probably isn't a bad idea at the moment anyone as I think I will be able to cope with gaining weight better if I don't have as much time to sit around thinking about it. If I keep my mind off of my weight gain, I will have less of a chance to feel guilty and anxious about it. Does everyone else agree with this? Do you think that it is better to keep your mind busy while recovering so you don't have as many opportunities to feel anxious over your weight gain?

I do want to apologize in advance as I probably won't get to blog as much as I would like to over the next week or so. Even though blogging is a big priority of mine, it wont be humanly possible for me to spend a huge amount of time writing posts but I promise I will try my best! I just need to stay positive and rememeber that there is a light at the end of the tunnel. Once I get through all of these work days I will be able to rest and relax and blog to my hearts content (and no doubt get through many episodes of Greys anatomy ;)). Have a great weekend everyone!