Category Archives: Exercise

Manage Stress 101

Everyone gets excited about returning to Happy Valley for the start of fall semester. As activities and classes get underway, it’s inevitable that your stress level will increase.  On the spring 2016 National College Health Assessment, 27% of undergrads at University Park said stress had a negative effect on their academic performance. To keep your stress in check here are a few tips:

Exercise. One of the best ways to manage stress and keep your body healthy is exercise. Physical activity increases endorphins, which are neurotransmitters in the brain that make you feel good (1). Exercise can also improve brain function so you feel and perform better in school (2).

Meditate. Try a yoga class or practice mindfulness exercises. Research shows that meditation can help reduce stress, depression and pain (3).

Take a Break. Read a book. Go for a jog or a walk. Watch TV or listen to music. The American Psychological Association recommends taking a 20 minute break if you are feeling overwhelmed by a situation or project (4).

Find your friends. Talking about your problems to a friend, sibling, or parent actually reduces stress (4). Talking to someone about what’s causing you stress can give you the social support you need to get through the problem.

These tips will help you reduce stress and may improve your mood and performance. Stay ahead this semester by managing your stress with a Mange Stress Workbook.

References:

  1. Mayo Clinic Staff. (2015, April 16). Exercise and Stress: Get Moving to Manage Stress. Retrieved from: http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
  2. Hillman, C. Erikson, K. Kramer, A. (Janurary 2008). Be smart, exercise your heart: exercise effects on brain and cognition.  Nature Reviews Neuroscience. Retrieved from: http://www.nature.com/nrn/journal/v9/n1/full/nrn2298.html?foxtrotcallback=true
  3. Corliss, Julie. (2016, December 14). Mindfulness Meditation May Ease Anxiety and Mental Stress. Harvard Heart Letter. Retrieved from: https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967
  4. American Psychological Association staff. (2017). Five Tips to Help Manage Stress. Retrieved from: http://www.apa.org/helpcenter/manage-stress.aspx