stress management

Yoga, Meditation and Anger Management

Posted on by Dominick Flarey

Controlling anger is key to a healthier life style.  Allowing the actions of others to hurt our own mental and physical health can cause stress and disharmony in the body.  Anger management can help oneself find the ability to better acknowledge anger triggers as well as to better cope with the emotional eruption.  Yoga is one way to learn better ways to cope with anger and control emotion. Yoga is easy to learn and a great way to let off frustration and find inner peace.  There are numerous poses in yoga that can aid an individual in dealing with angry emotions.

The article, “Yoga for anger management: 5 poses to break free” by Anujj Trehaan discusses the various poses one can utilize in yoga to combat anger.  She lists numerous poses from Balasana to Sukhusana.  She also encourages Savasana, Matsyasana, and Uttanasana as important poses.  The article explains the purpose of each pose and how the poses help one better cope with anger.  She states,

Yoga can play an important role in anger management, as well as with stress management in one’s daily life and existence.  Various Yoga poses are also directly correlated with managing anger

 

“It is natural to feel anger but not when it starts getting the better of you.Anger is a powerful emotion and probably the only one that hurts us more than it may hurt someone else.If you find yourself in an unbreakable loop of rage and resentment, we have got your back.Go ahead and try these five yoga poses for anger management.”

“Yoga for anger management: 5 poses to break free”. Anujj Trehaan. October 23rd, 2022. NewsBytes.

To read the entire article, please click here

Commentary

When it comes to yoga and anger, there are a few things to consider. For one, anger is often seen as an emotion that needs to be released in order to achieve inner peace. However, yoga teaches us that all emotions should be experienced and then let go of. This can be difficult to do with something as powerful as anger. But if we can learn to experience anger without letting it take over, we can find a balance between the two extremes.

Yoga and meditation can play key roles in reducing stress and anger in life.  They can prevent the sympathetic nervous system from overwhelming the body and keeping the body in a constant state of fight or flight.  It can also help the body find relaxation and reverse it through the para sympathetic nervous system.  This deactivates many of the hormones and the prepare the body for fight or flight and all the emotions that are tied to this response.

Types of Poses for Anger Management

Balasana, also known as child’s pose, is a resting pose in yoga. The word “balasana” comes from the Sanskrit words “bala,” meaning “child,” and “asana,” meaning “pose.” This pose is often used as a resting pose between more active poses, or as a way to release tension and anger. To perform child’s pose, start in a kneeling position with your buttocks resting on your heels.

The Hindi word “suhkusana” can be translated to English as “anger.” This word is often used to describe the feeling of anger that one experiences when they are upset or frustrated. When someone is suhkusana, they may feel like they are about to explode with anger. This feeling can be caused by many different things, such as stress, anxiety, or even just everyday life.  It is of no wonder then why this pose is utilized in anger management.

Savasana, also known as corpse pose, is a posture that is often used in yoga classes. The purpose of savasana is to allow the body and mind to relax and release any tension that has been built up during the practice. Anger is an emotion that is characterized by feelings of frustration, hostility, and/or aggression. It is often triggered by a perceived threat or injustice.

Matsyasana is a yoga asana that helps to release anger. When we are angry, we tend to hold our breath or take shallow breaths. This asana helps to release the tension in the body and allows us to take deep, calming breaths. It also helps to lengthen the spine, which can help to improve our posture and alleviate back pain.

Uttanasana, or “intense stretching pose,” is a yoga asana that is said to be beneficial for anger management. The practice of Uttanasana is said to help release tension and stress from the body, which can often contribute to feelings of anger. In addition, the deep breathing associated with Uttanasana is said to help relax the mind and body, providing a sense of calmness and peace.

Conclusion

In conclusion, yoga is a great way to help manage anger. It can be done in a group setting or at home, and only requires a yoga mat and some comfortable clothing. Yoga can help to focus the mind and body, and release tension that may be causing anger.  If you are feeling angry, there are certain yoga poses that can help you to manage that anger. These poses include the Camel Pose, the Child’s Pose, and the Corpse Pose. By practicing these poses, you can help to calm yourself down and find some inner peace. If you are looking for a way to manage your anger, give yoga a try.

Please also review AIHCP’s program in Anger Management Consulting and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals looking to earn a certification in Anger Management.

AIHCP also offers a program in Meditation Instructor that can help individuals utilize meditation in their daily lives and help teach others.  Obviously Yoga is an important element in meditation and is also discussed. In addition, Yoga also is beneficial in Stress Management and AIHCP also offers a certification for those interested in teaching Stress Management.

All three of these programs are very much integrated and connected in practice and better outcomes with anger and stress.

Additional Resources

“Development and validation of Yoga Module for Anger Management in adolescents”. Alaka ManiTL, etc. al. Complementary Therapies in Medicine Volume 61, September 2021, 102772. Access here

“Yoga for Anger Management: Practice These Yoga Exercises to Control Anger”. Ashish. December 21st, 2021. Fitsri. Access here

“Yoga for Anger Management: Release Negative Energy”. Taylah Soutter. September 20th, 2022. Men’s Yoga Journal.  Access here

“HOW YOGA BENEFITS ANGER MANAGEMENT”. Nicole Anderson. The Strive. Access here

Effective Ways of Managing Your Stress

Posted on by Dominick Flarey

By John Edwards, BS

What is Stress?

Stress is a common issue that people face daily. It can come from work, family, friends, and many other sources. While some stress is normal, too much stress can have negative effects on your health. Managing stress is important to maintain your health and well-being. There are many ways to manage stress, including exercise, relaxation techniques, and talking to someone you trust.

In the article quoted below, it discusses 15 simple ways you can help manage your stress. They range from simple and easy techniques you can do to more complex stress management strategies such as goal setting. All of them can be done in less than 5 minutes. For the full list please review the link below:

“Does it feel like you have too much to do and not enough time to manage stress in your life? You’re not alone. We all have stress in our lives, and not knowing how to manage time and stress is a recipe for disaster, particularly for our mental health. Responsibilities relating to our family, friends, work, health, and more can become very demanding, and it may feel like you don’t have time for stress-management skills. But if you know how to manage your time, you can find little ways to manage stress. The trick is to know what you can do for yourself in small quantities of time. In order to stay healthy, happy, and productive even when you’re experiencing a lot of stress, it’s important to understand how and where you can incorporate quick stress-relieving activities throughout your day.”

15 Ways to Manage Stress When You Only Have 5 Minutes or Less. By Lauren Presutti. Life After Paralysis. Nov 2nd, 2022.
Access Article Here – 

Stressed out African American Woman Pulling on her hair.

Commentary:

Defining Stress

When it comes to stress, there is no one-size-fits-all definition. Stress is a unique experience that differs from person to person. However, there are some common themes when it comes to what stresses people out.

For many people, stress is caused by external factors such as work, school, or family obligations. These demands can be overwhelming and lead to feelings of anxiety, worry, and helplessness. Other people may experience stress as a result of internal factors such as chronic illness or insecurity.

No matter the cause, stress can have serious consequences on your physical and mental health. It’s important to find healthy ways to manage your stress in order to avoid these negative effects. Some effective stress management techniques include exercise, relaxation techniques like deep breathing, and journaling.

The Effects of Stress:

Stress is a normal part of life that can either help us or hurt us depending on how we manage it. When stress is managed in positive ways, it can lead to better health, improved productivity, and increased resilience. On the other hand, unmanaged stress can lead to anxiety, depression, and even physical illness.

There are a variety of effective stress management techniques that can help us keep our stress levels in check. We can combat stress in a few different ways such as using relaxation techniques or making lifestyle changes. By taking some time out for ourselves to de-stress on a regular basis, we can minimize the negative effects of stress and live happier, healthier lives.

Managing Stress -Relaxation Techniques:

Whether you’re dealing with the stress of a hectic work schedule or coping with the demands of family life, finding ways to manage your stress is essential for maintaining your health and well-being. While there are many different approaches to managing stress, relaxation techniques can be particularly effective in reducing stress levels and promoting calmness and peace of mind.

There are a variety of different relaxation techniques that you can try, depending on what works best for you. One popular option is progressive muscle relaxation, which involves tensing and relaxing different muscle groups throughout the body. This helps to release tension from the muscles and promote overall relaxation.

Deep breathing exercises are another great way to reduce stress levels and promote relaxation. Simply take a deep breath in through your nose, filling your lungs as much as possible. Then breathe out slowly through your mouth. It helps to mentally imagine your stressor being force out of your body and disappearing into the wind.

Managing Stress – Lifestyle Changes:

Stress management is a very important aspect of our lives. It is necessary to learn how to manage stress in order to maintain our health and well-being. There are many different ways to manage stress, but one of the most important things you can do is to make lifestyle changes.

There are many different factors that can contribute to stress, and it is important to identify what these are in order to make the necessary changes. One of the most important things you can do is to get enough sleep. This will help your body to recover from the day and reduce the amount of stress hormones that are produced.

Exercise is another great way to reduce stress levels. It helps to release endorphins, which have mood-boosting properties. In addition, it can also help to improve your sleep quality. Exercise also allows you to focus your mental energies on something other than what’s bothering you.

When to Seek Help:

If you’re feeling overwhelmed by stress, you’re not alone. Stress is a common problem that can have serious consequences for your health. If you’re struggling to cope with stress, it’s important to get help.

There are many ways to get help for stress. You can talk to your doctor about your stress and how it’s affecting your health. Your doctor can provide support and resources to help you manage your stress. You can also talk to a counselor or therapist about how to better cope with stress.

If you’re experiencing severe stress, you may need medication to help you manage it. Medication can be an effective way to reduce the symptoms of stress and help you feel more in control. If you’re considering medication for stress, talk to your doctor about the risks and benefits.

Conclusion:

In conclusion, stress management is an important tool that can be used in order to improve one’s quality of life. It is important to identify the sources of stress in one’s life and to find healthy coping mechanisms in order to reduce the negative effects of stress. With proper stress management, individuals can improve their overall well-being and find greater success in both their personal and professional lives.

Stress Management Consulting is a growing profession. Mental health care professionals as well as large corporations recognize the need for relaxation not only in professional careers but in private lives as well. If you are interested in learning about becoming certified in stress management then you should visit our Stress Management Consultant certification program webpage – Please Click Here https://aihcp.net/stress-management-consulting-certification/

Additional Resources:

Effects of stress on immune function: the good, the bad, and the beautiful. Dhabhar, F.S. Immunol Res 58, 193–210 (2014).
Access Here 

Effects of stress and mental toughness on burnout and depressive symptoms: A prospective study with
young elite athletes. Markus Gerber, et al. Journal of Science and Medicine in Sport Volume 21, Issue 12, December 2018, Pages 1200-1205
Access Here 

Stress management techniques for students.Kassymova, et al. Proceedings of the International Conference on the Theory and Practice of Personality Formation in Modern Society (ICTPPFMS 2018) PB – Atlantis Press
Access Here 

Stress management techniques: evidence-based procedures that reduce stress and promote health. Liza Varvogli, et al . Health Science Journal – (2011) Volume 5, Issue 2
Access Here 

Swimming as an Exercise Against Stress

Posted on by Dominick Flarey

Reversing the damage of stress on our bodies due to daily interaction at work, school or home is important.  Stress management is key but also physical exercise.  Exercise not only can help the body reverse the damages of stress but it can also help the brain function at a more healthy level.  Swimming is one such exercise with multiple benefits due to its very nature of less stress on the joints.  It is a great exercise for the elderly and children but also adults in their prime.  Swimming has numerous benefits in helping the body overcome stress and remain healthy.

The article, “From stress relief to managing depression: 10 ways swimming can do wonders for your mind and body” from Stacker Science and Dolphin Pools takes a closer look at the numerous benefits of swimming and stress and depression reduction.  The article lists ten ways swimming as an exercise benefits the body and mind.  In particular, the article discusses the various systems within the body and how swimming helps them improve in relationship to the mind.  The article states,

Swimming has many physical benefits but also is beneficial in reducing stress and depression in all age ranges and persons

 

“Physical activity strengthens your cardiovascular and musculoskeletal systems and can improve your mood, and relieve depression. It also boosts the quality of your sleep, increasing energy levels. Those who exercise regularly have a reduced risk of common cancers, including breast and colon cancer. Swimming provides the benefits of physical activity while putting less stress on your joints. This activity works your major muscle groups, and because it is a low-impact form of exercise, those with arthritis or joint pain may want to make swimming their workout of choice. ”

“From stress relief to managing depression: 10 ways swimming can do wonders for your mind and body”  Stacker Science/Dolphin Pools. Oct 8th, 2022.

To read the entire article, please click here

Commentary

Swimming is an excellent form of exercise that provides many benefits for the body and mind. It is a low-impact activity that can be enjoyed by people of all ages and abilities. Swimming is a great way to improve cardiovascular fitness, increase muscle strength and flexibility, and improve joint mobility. It is also an excellent way to reduce stress and promote relaxation.  Swimming is an excellent form of exercise for a number of reasons. First, it is a low-impact activity, meaning that it is easy on the joints and muscles. This makes it ideal for people who are looking for a gentle workout. Second, swimming is a great cardio workout. It gets the heart pumping and the blood flowing, which is great for overall cardiovascular health. Third, swimming is a full-body workout.

Swimming and Stress Reduction

Swimming has long been touted as a means of stress reduction, and for good reason. A few laps in the pool can help to clear your head and relax your body, both of which are essential for reducing stress levels. In addition, the rhythmic nature of swimming can help to lull you into a meditative state, which is also beneficial for stress reduction.   One of the ways it does this is by releasing endorphins, which are hormones that have a natural calming effect. Swimming also helps to lower blood pressure and heart rate, both of which can contribute to feeling less stressed. Additionally, the act of swimming can help to clear your mind and focus your thoughts, which can also lead to reduced stress levels.

Swimming is a great way to get your heart rate up and to improve your cardiovascular health, but did you know that it can also be beneficial for your brain? When you swim, your body releases endorphins, which have been shown to improve mood, increase feelings of well-being, and reduce stress and anxiety. In addition, the act of swimming can help to increase neurogenesis, or the growth of new brain cells.  In this way, it is also extremely beneficial to stress reduction, anxiety or depression.

Making swimming part of your overall exercise routine is an excellent idea especially for those who have a more difficult time running.  It is also a great social opportunity for children to meet others and learn an important life skill.

Conclusion

In conclusion, swimming is a great way to improve your health. It is low-impact and can be done at any age or fitness level. Swimming is also a great way to relieve stress and relax.  swimming is a great way to reduce stress. It is a low-impact activity that can be done by people of all ages and abilities. Swimming is also a great way to get exercise and improve your overall health. So, if you’re looking for a way to reduce stress and improve your health, swimming is a great option.  So, what are you waiting for? Go take a dip!
Please also review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management.  After completing the required courses, one can apply for certification.  AIHCP has offered the Stress Management Certification for over 20 years and it can be utilized anywhere in the country to enhance a professionals resume.
Stress Management is an important way to manage stress and swimming is just one of many ways to help manage it.  One should take the time, if they have not, to learn how to swim, or if one already knows how to swim, to take advantage of its many benefits.
Additional Resources
“Swim Stress Away: 5 Mental Health Benefits Of Swimming”. Claire McDaniel. May 13th, 2015. Clear Comfort. Access here
“How Swimming Can Help Improve Mental Health (Or Ease Stress)”. Riley Dunn. December 21st, 2021. Swimming World. Access here
“Six ways swimming benefits your mental wellbeing”. Samantha Wild. 26 October 2021. Bupa.  Access here
“The Effect of Swimming on Anxiety-Like Behaviors and Corticosterone in Stressed and Unstressed Rats”. Mohammad Amin Safari,etc, al.  Int J Environ Res Public Health. 2020 Sep; 17(18): 6675.  Access here

 

Meditation Instructor Certification Blog on 4-7-8 Breathing

Posted on by Dominick Flarey

Breathing is life itself in the East.  Each breath is critical to existence and plays an important role in balance.  In meditation, proper breathing is critical.  Proper breathing can reduce anxiety and stress and return the body to a sense of calm.  This is why breath work is an essential element in the meditative process.  With proper breathing, one can find a balance with self and life and ease away from the loud noise of the temporal world.  Please also review AIHCP’s Meditation Instructor Certification

4-7-8 breathing is an excellent breathing technique to utilize. Please also review AIHCP’s Meditation Instructor Program

 

The article, “How To Do the 4-7-8 Breathing Exercise” from Cleveland Clinic’s healthessentials looks closer at the 4-7-8 Breathing exercise and how it can benefit someone.  The article states,

“The 4-7-8 breathing technique is a style of intentional breathwork that can calm your mind and body. Though popularized in 2015 by integrative medicine specialist Andrew Weil, MD, it has ancient roots in the yogic practice of pranayama, or focusing on the breath.”

To read the entire article, please click here

Please also review AIHCP’s Meditation Instructor Certification as well as AIHCP’s Stress Management Consulting Certification and see if they meet your academic and professional standards.  The programs are both online, independent study and open to qualified professionals seeking a four year certification in Meditation or Stress training.

Integrative and Holistic Specialist Program Blog on Adaptogens

Posted on by Dominick Flarey

Adaptogens are great and natural herbs and supplements to help one manage stress and anxiety.  They are natural but still need to be utilized under care of a specialist due to the fact certain levels can be counter productive or mix poorly with other medications.  Integrative Holistic Specialists can help one find the best herbal supplement for an individual when dealing with stress.

Adaptogens help individuals with stress. Please also review AIHCP’s Integrative and Holistic Health Specialist Program

 

The article, “What Are Adaptogens and Are They Healthy?” from Cleveland Clinic’s Healthessentials takes a closer look at a variety of adaptogens.  The article states,

“Adaptogens can affect how much cortisol is released in your body when you’re stressed. Less cortisol can mean less of a physical stress reaction. As stress is connected to your nervous, endocrine and immune systems, it can cause physiological changes like an increased heart rate. Again, adaptogens can help how your body responds physically to stress.”

To read the entire article, please click here

Please also review AIHCP’s Integrative and Holistic Specialist Program, as well as AIHCP’s Stress Management Program.  The programs are online and independent study and open to qualified professionals seeking a four year certification as a Holistic Nurse or Stress Management Consultant.

Meditation Instructor Program Article on Yoga Positions for Headache Relief

Posted on by Dominick Flarey

Yoga has an ability to help calm the mind and body. In calming the body it can help the body relax and be free of various aches and pain. Certain yoga poses are designed for even more headache and migraine relief.  Learning to utilize them can be very helpful.

Yoga can help alleviate stress and help muscles relax to reduce headaches. Please also review AIHCP’s Meditation Instructor Program

 

The article, “9 Yoga Poses That Just Might Cure Your Headaches” by Sarah Yang looks at a multiple yoga positions specifically designed to help with headaches.  She states,

“Yoga movement can help you mindfully release and become aware of patterns of muscular tension, Leonard explains. Conscious breathing can help ease the stress and contribute to detoxification. And a regular meditation practice can contribute to overall lower stress, anxiety, and depression, which can lead to fewer headaches that are associated with these conditions, she adds.”

To read the entire article, please click here

Please also review AIHCP’s Stress Management and Meditation Instructor Programs and see if they meet your academic and professional goals.  The programs are online and independent study and are open to qualified professionals seeking a four year certification as a Stress Management Consultant or Meditation Instructor.

Stress Management and Pastoral Thanatology Article on Primary Caregiver Stress Reduction

Posted on by Dominick Flarey

Helping an aging family member is difficult.  Primary caregivers suffer from numerous struggles and stresses.  They give up time but also time to care for themselves.  This lack of time to care for oneself can lead to anger, grief, and guilt later.  Being there for a loved one is important and becoming a caregiver for a family member is the ultimate statement of love but one needs to ensure proper health and care for oneself.

Primary caregivers deal with stress they sometimes conceal. Please also review AIHCP’s Stress Management Consulting Program

 

Many times, the primary caregiver forgets to care about oneself spiritually, emotionally, mentally and physically.  This leads to their own illness or mental breakdown.  It is important then primary caregivers understand that they are only as healthy to care for the loved one as they allow themselves to be.  So it is imperative to ensure better self care and stress reduction.  Sometimes that means taking a day off.

The article, “CAREGIVER STRESS PREVENTION GUIDE” by Jessica Thomas takes a closer look at how primary caregivers can reduce stress on themselves.  She states,

“Caregiving for a family or loved one can be an extremely stressful experience for the caregiver. This stress can have a devastating impact on the caregiver’s physical and mental health and can also generate a wide range of conflicted emotions. Often caregivers find themselves feeling hopeless, as if the situation that they are in is an endless series of days and sad tasks. However, caregivers should not feel this way. There is a wide range of resources and strategies that can help caregivers successfully navigate their stress, no matter what type of caregiver situation they find themselves in”

To read the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Program as well as AIHCP’s Pastoral Thanatology Program.   Both programs are online and independent study and open to qualified professionals seeking four year certifications.

 

Anger Management and Stress Management Article on Emotions and Control

Posted on by Dominick Flarey

Emotions are part of life.  They arise from intense reactions to situations or people and can overtake an individual.  They can be good and bad depending on how the person harnesses them.  Individuals who are able to balance their emotional reactions with their intellect and reason are better able to cope with issues and utilize the emotion in a positive way.

Stoic traditions tried to suppress the idea of emotion and worship reason.  Star Trek’s Mr. Spock and Mr. Data both were characters that forever immortalized the idea of emotion and reason.  The Vulcan, Mr Spock trying to suppress his emotion and enhance logic at all cost.  The character saw emotion as something detrimental to the pursuit of logical exploration of situations.  As the character evolved, the good of emotion was viewed when used in proper balance.  Mr. Data, an android, pursued emotion and wished to experience it.  His character eventually was able to experience emotion through an “emotion chip” that allowed him to feel anger, frustration and fear.  He had to learn to channel these emotions with his reason.

Emotion is natural and good but it can be used against us. It is important to balance emotion with reason and not allow extremes to cause chaos in our lives. Please also review AIHCP’s Anger Management Program, as well as Stress Management and Meditation programs

 

In both cases,  the value of emotion is expressed as something important to the human condition.  Emotion can be detrimental to logic, it can cause havoc, but when utilized in balance with reason and logic it is a very important part of human existence.

Sadness, anger, love and other feelings are all critical to humanity.  Humanity cannot exist without these emotions.

Sadness is a key emotion that lets others know when something is not right with someone.  It is a reaction to loss and is experienced through grief and mourning.   It is forever tied to the emotion of love.  Love is an important emotion because it expresses attachment and need.  As social beings, attachments are key.  Every relationship has attachment and mutual need.  When this attachment is broken, grief results.  So as one can see grief and love are tied together in this fallen world.

Anger is an emotion that reacts to injustice or at least perceived injustice.  It is critical in balancing right and wrong and protecting others.  It is again important to relationships and maintaining them.  Of love and sadness, anger receives more negative press because it is the emotion that is most misused.  It leads to fighting, violence and war when not properly balanced yet its importance to awaken an individual to awareness of something wrong or harmful to a situation is critical in human evolution.

These three emotions are all important to maintaining and keeping relationships and understanding their role in society.   Without them, attachments and relationships are merely cold calculations.  There are no true enduring connections.  However, when these emotions are not balanced with reason, they can cause despair, lust, and rage.  Hence balance is the key to emotions and reason in everyday life.

Learning to balance emotions are no easy task.  Mr Data in Star Trek had to learn this.  He once told Captain Picard that he wished he could turn off the emotion chip and marveled how human beings were able to act with emotions such as anger and fear and still perform their duties.   It is the essence of being human to be able to balance emotional reaction with reason and intellect and avoid the extremes of emotion that lead to devastation.  Emotions are hence great assets but also when misused great detriments.

Learning to control emotions involves balancing the heart and the mind. It involves Stress Management, Anger Management and Meditation to learn to control impulses

 

Emotions can be controlled through a variety of practices in life.   The virtue of temperance looks to balance the passions.  In many religious traditions, the passions are seen as out of control.  These traditions teach the inability to control one’s passions is due to sin.  Other traditions see the disconnect from the ultimate reality that causes this imbalance.  Whether imbalance or sin, humanity looks for many ways to control emotion.  Temperance is one such virtue that balances the desires.  Balance is the key word.  It does not look to eliminate the passions or emotions or desires, but control them within the acceptable extreme.

Meditation, Stress Management, Anger Management are all paths to learn to better control external pressures with internal guides.   Meditation naturally calms the mind and body and teaches it how to relax.  Stress Management teaches individuals how to respond to stressful stimuli in a beneficial way.  Anger Management teaches individuals how to identify triggers that lead to anger.

There are many individual strategies within this fields and it is important to train the mind, body and soul to use them in productive ways to learn to control emotion.  Various breathing techniques as well as cognitive strategies to train the mind in how it reacts to bad situations are extremely useful in dealing with emotional outbursts.   It is good to be mindful of emotions and what triggers them in private.  Cooling down sometimes involves walking away and expressing emotions in a  less destructive method that harms no-one.  The ability to do so takes conscious effort.  It takes willingness to identify triggers, study one’s past and natural inclinations and be steadfast in correcting bad habits.

If one does not take steps to control emotions, then life will be far more difficult.  Emotions while good can also destroy one’s life with broken relationships, abuse, assaults and eventually jail.   Even simple outbursts that carry no true legal issues can be detrimental to work, school and family life.  Controlling emotions within a safe and acceptable norm is crucial to emotional development.

If you would like to learn more about controlling emotion or are a professional seeking certification to enhance one’s knowledge on these subjects, then please review AIHCP’s programs on Meditation Instructor, Anger Management and Stress Management Consultants.  The programs are online and independent study and open to qualified professionals seeking four year certifications.

 

To learn more, please review

AIHCP’s Meditation Instructor Program, please click here

AIHCP’s video on Anger, please click here

Healthline’s Article on “How to Control Anger: 25 Tips to Help You Stay Calm”, please click here

Healthline’s Article on “16 Simple Ways to Relieve Stress”, please click here

 

5 Best Stress Management Techniques for Students

Posted on by Joseph Gerard

Smiling woman with laptop giving thumb up

By Shristi Patni 

Students today experience a significant amount of stress that takes a toll on their grades, health and happiness.

A study conducted by the American Psychological Association found that teenagers have similar stress results as adults.

This means teenagers experience chronic stress and have little means to cope effectively. They feel sad, depressed or overwhelmed and don’t know how to reduce stress.

Stress also affects health-related behaviors such as exercise, diet and sleep patterns which when combined, takes a larger toll.

Causes of Students Stress

Another study was conducted to find the most common causes of stress among students. It was found that most of the stress is caused by school and their activities.

Chronic stress, if untreated, can persist into college years leading to mental health issues and academic disengagement.

The most common causes of stress among students include:

  • Work
  • Relationships
  • Transitions (living independently, moving out, graduating)
  • Social challenges
  • Extracurricular activities
  • Homework
  • School

High school students are the worst hit amongst all the students. They have to take up challenging courses, face intense competition, participate in extracurriculars, study, ace placement tests and plan for their future.

College is another place that causes a lot of stress amongst students. Once a student is accepted, the stress continues. The need to make new friends, fit in, handle the challenging workloads and live independently. Romantic relationships cause an extra layer of stress.

Students don’t understand how they can manage stress and navigate their life better.

With a full schedule of lectures, activities and assignments it’s difficult to dissipate stress.

This is why we bring you the 5 Best Stress Management Techniques for Students.

 

Tired Black Girl Waking Up In Bed With Sleep Mask

#1. Get Proper Sleep 

The number one mistake you make as a student is compromise on your sleep.

And it’s okay to stay up a night or two when you’re having fun but maintaining a proper sleep schedule is crucial to keep stress at bay.

When you deprive your body of sleep, you reduce your productivity. You feel sluggish and disoriented throughout the day.

This hinders your learning abilities and causes additional stress of missing out on your studies.

Have a strict sleep schedule. Try to get at least 8 hours of sleep every night. Don’t shy away from taking naps either.

 

Beautiful sunset run

#2. Exercise

The easiest (and cheapest) way to blow off some steam is to start exercising.

You can easily incorporate a small exercise routine into your daily schedule.

Walk or bike to school or college or do Yoga in the morning.

Exercising as little as 15 minutes a day will have a major impact on your overall health and well being.

 

 

 

#3. Start Visualizing

You can use guided imagery to reduce stress. It’s effective, easy and doesn’t require a lot of time.

Visualizations help you calm down, detach from everything and relax.

It’s also an excellent way to prepare yourself for the things that causing you the most stress.

For instance, if you’re nervous about giving a speech, sit down, light your favorite scented candle and visualize yourself giving the speech.

You’ll feel less stressed when you see yourself performing just like the way you wanted to and will by being able to prepare early on.

 

Woman relaxing on a sofa listening to music

#4. Listen to Your Favorite Music

Research suggests that listening to music can help reduce stress.

It helps you calm your mind and stimulate it as the situation demands.

Relax with your favorite melodies, “wake up” mentally by listening to upbeat music and play classical music when studying.

 

#5. Get Organizedyoung man start up working on desk

Clutter can cause immense stress, decrease your productivity and can also cost you money.

Most students are guilty of living in cluttered spaces which often leads to negative effects on their grades.

One of the best dress management techniques is to stay organized.

Ensure that your study area is a soothing, minimalist space that’s devoid of clutter and distractions.

This helps reduce stress and saves time in finding lost items and keep you positive.

A clean and tidy space will encourage you to study more and get better grades.

It’s actually worth the effort.

 

The Takeaway

Stress is a part of human life and the sooner you understand how to deal with it, the better it is.

The best stress management techniques still pretty much remain the same: eat well, exercise regularly, get proper sleep and do things that make you happy.

Other than that, self-talk and use affirmations to help you stay happy and stress-free.

Which stress management techniques work for you? Do you have any other techniques that help combat stress? Tell us in the comments section below.

 

Author Bio: Shristi Patni

Picture of Shristi Patni

Shristi is a content writer and owner of F and B Recipes. She enjoys creating a list of “Things That Make Happy” or coming up with creative Food Blog Names. Formerly the Chief Content Officer at Raletta, she is currently working on her second cookbook.

Facebook: F and B Recipes

 

 

 

 

 

 

Please also review AIHCP’s Stress Management Consultant Certification and see if it matches your academic and professional goals.  The program in online and independent study and open to qualified professionals.

Stress Management Consultant Article on Stress and Weight Gain

Posted on by Dominick Flarey

If stress is not bad enough, it is also connected to weight gain because of the chemicals the body produces in the Flight or Fight Response.  Cortisol primarily is a leading culprit in weight gain.  If someone is constantly stressed, this hormone helps the body increase sugar and slows your metabolism.  In addition stress is indicative to unhealthy habits.  Stressed individuals rarely work out or walk in the open sun but instead eat unhealthy and lay in bed worrying.  These things prevent the regular day to day activities that help burn fat.

If Stress was not bad enough, it also leads a myriad of health issues, including high blood pressure, heart issues and weight gain.
Please also review AIHCP’s Stress Management Consultant Program

 

The article, “Stress and Weight Gain: What’s the Connection?” by Grant Tinsley takes a closer look at stress and weight gain connections.  He states,

“Cortisol releases glucose into your bloodstream to give you the boost of energy it thinks you’ll need to react to this. Prolonged or chronic stress can keep your cortisol levels on the rise. That can lead to an overload of glucose. If it’s left unmanaged, all of this extra glucose in your blood could lead to obesity.”

To read the entire article, please click here

Please also review AIHCP’s Stress Management Consulting Program.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Stress Management Consultant