One of the “diseases” of the 21st century is time pressure. We all live in a state of permanent stress, overdue deadlines, multitasking, and, as a consequence, lack of sleep, poor mood, and well-being.
Students are energetic and positive people, but they are just as stressed as anyone else. When the time of the session comes, their normal life is over. How to remain an adequate person, if there is not enough time even for an extra cup of coffee at lunchtime?
How to recognize stress
To begin with, let’s break down the main signs of stress:
- A person has less energy, often waking up tired and apathetic.
- Appetite decreases, nightmares may follow, or, on the contrary, one wants to sleep all the time.
- The quality and speed of information processing decrease, and there are problems with memory and concentration.
- Often you have a headache, reduced immunity, and colds may follow you almost every month. Chronic diseases (e.g. gastritis) may worsen.
- A person may become irritable or mistrustful. It is impossible to relax, leading many people to resort to harmful “stimulants” (alcohol, overeating fast food, nicotine, etc.).
Chronic stress can have devastating consequences for the body, so it is important to know how to deal with it.
The Nine Minutes Theory
American psychologists claim that for a healthy and happy life, a person needs to devote only nine minutes a day to himself. However, they are not needed for taking care of the body or for taking care of many things, this time should be spent on deep relaxation.
3 minutes after awakening
Perhaps the most important time of the day. Once we wake up, the day ahead is not yet a pre-ordained certainty. We have many options ahead of us, and it’s up to us to determine how things will turn out in the end.
If you woke up and immediately programmed your day as negative because of the upcoming exams do not be surprised then that you will get in the rain, and the teacher will come in the worst mood.
Enter into your daily routine in the morning relaxation. As soon as you wake up, smile at the new day, have a nice stretch, think about something good or someone dear and loved. Just 3 minutes of calm and positive thoughts will give you an incredible boost of energy. And then put on your favorite slippers and go to the kitchen to make coffee.
5 ideas for a cozy morning:
- Instead of the usual hasty shower, take a bath. In order not to be late, just get up 20 minutes earlier.
- If you live in a dorm and you can’t afford such a luxury as a bath yet, start the day with your favorite book. Read without getting out of bed. Twenty pages of thrilling mystery or a touching novel can help start the day as positively as possible.
- Turn on some music and dance instead of the usual exercise.
- Light an aroma lamp and enjoy the scent of bergamot, lavender, or orange.
- Breathe. Not everyone likes or knows how to meditate, but it is very helpful. Close your eyes, relax and slowly inhale and exhale. Concentrate on your breathing, don’t think about anything. A very effective exercise for relieving stress.
3 minutes after you get home
When you come home from school or work, don’t rush to turn on the computer, turn on the TV, or heat some meatballs. Be alone with yourself for a few minutes and try to release all the stress, excitement, and intellectual tension you’ve been under. Take a breath. Enjoy the feeling of freedom and tranquility.
Call your parents or grandmother. Chat for a few minutes about how the day went. If you live with your family, just walk up to mom and hug her tightly. A hug releases the “happiness hormone,” which decreases stress levels. If you have a lot of homework, buy a college essay or divide it into several parts.
3 minutes before bedtime
Tell me, how often do you fall asleep cuddled up with your phone? Although doctors say that you should turn off all gadgets at night, few people follow this advice. After all, when, if not at night, watch your favorite TV series, check your social networking feed? We’re not going to lecture but simply offer a quite pleasant alternative.
At least three minutes before going to bed, spend time alone with yourself: no phone, TV, computer, or tablet. Do your favorite breathing exercises, thank your lucky stars and people who were near you for a good day, imagine what you will do tomorrow.
Do not think about any problems and unresolved tasks. Forget about overdue deadlines. Think of good things and smile.
Agree, following our advice is very easy. Just 9 minutes alone with positive thoughts will help you cope with stress. Do not forget that without normal sleep and nutrition, it will be very difficult to survive stress.