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I chose this video because it tackled the subject of self discipline. Along with building self discipline comes other things like resistance and control that will allow you to reduce stress in your every day life. I like the connection Thomas Frank made with self discipline and long term goals. It is impossible to progress in life without self discipline. I believe that the greater the reward, the more motivated you are to do the task. He made the point that you should always have a strong "why" to why you're doing something, so you should always have a strong reason to self discipline. Success in life is definitely a great reward, so this has made my journey towards it less stressful.

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How to Be More DISCIPLINED - 6 Ways to Master Self Control

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I chose this video because a lot of my personal stress comes from not knowing whether I did my best or not. Perfectionism comes with a lot of stress and this video tackle on how to overcome that. I liked the tips this video gave because they were reasonable and attainable. Thomas Frank mentions how a method of doing work that will cause less stress is making a rough copy. Once you throw all your work on paper you can then go back and polish it up. I like this because I feel like having multiple points to remember and go back to is stressful and will cause anxiety. When everything is jotted down in one place, the stress of having to memorize multiple points is gone.

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How to Overcome Perfectionism (and the Anxiety it Causes) - College Info Geek

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I chose this video because a big part of stress is anticipation on things like projects, tests, etc. This video helped familiarize stress, Thomas Frank says stress is something that heightens our senses and keeps us on our feet but even then we shouldn't get too comfortable. The three points brought up in this video are the fear of inadequacy, the fear of the unknown, and the fear of the stakes. Tips like finding old tests, knowing your gaps, and airing out your worries allows you to reduce anxiety. My favorite tip was the keep in mind one test does not define you. While it may seem that way and you may be scared, one test is not gonna change your life because your grades alone don't define you. There are many other factors that come into play when succeeding in life and anxiety over a single thing is not helping anyone.

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How to Beat Test Anxiety and Take on Exams Without Stress

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Stress: Why does it happen and how can we manage it?

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Stress: Why does it happen and how can we manage it?

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This article not only tells how we manage stress but it helps us determine the root of stress. By doing this it allows us to take a step back and look at the cause of all our problems. This connects to the videos and the topic by defining and adding on to what stress is in an individual. This also lists ways to manage the stress we feel.

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Stress is a natural reaction to not being able to cope with specific demands and events, but ongoing stress can affect a person's health and wellbeing. Tips for managing stress include exercise, setting priorities, and speaking with others, which may include counseling.

These demands can come from work, relationships, financial pressures, and other situations, but anything that poses a real or perceived challenge or threat to a person's well-being can cause stress.

Stress can be a motivator, and it can even be essential to survival. The body's fight-or-flight mechanism tells a person when and how to respond to danger. However, when the body becomes triggered too easily, or there are too many stressors at one time, it can undermine a person's mental and physical health and become harmful.

Stress is the body's natural defense against predators and danger. It causes the body to flood with hormones that prepare its systems to evade or confront danger. People commonly refer to this as the fight-or-flight mechanism.

When humans face a challenge or threat, they have a partly physical response. The body activates resources that help people either stay and confront the challenge or get to safety as fast as possible.

The body produces larger quantities of the chemicals cortisol, epinephrine, and norepinephrine. These trigger the following physical reactions:

increased blood pressure

heightened muscle preparedness

sweating

alertness

These factors all improve a person's ability to respond to a potentially hazardous or challenging situation. Norepinephrine and epinephrine also cause a faster heart rate.

Environmental factors that trigger this reaction are called stressors. Examples include noises, aggressive behavior, a speeding car, scary moments in movies, or even going out on a first date. Feelings of stress tend to increase in tandem with the number of stressors.

According to the American Psychological Association (APA)'s annual stress survey in 2018, average stress levels in the United States were 4.9 on a scale from 1 to 10. The survey found that the most common stressors were employment and money.

Stress slows down some normal bodily functions, such as those that the digestive and immune systems perform. The body can then concentrate its resources on breathing, blood flow, alertness, and the preparation of the muscles for sudden use.

The body changes in the following ways during a stress reaction:

blood pressure and pulse rise

breathing speeds up

digestive system slows down

immune activity decreases

muscles become more tense

sleepiness decreases due to a heightened state of alertness

How a person reacts to a difficult situation will determine the effects of stress on overall health. Some people can experience several stressors in a row or at once without this leading a severe stress reaction. Others may have a stronger response to a single stressor.

An individual who feels as though they do not have enough resources to cope will probably have a stronger reaction that could trigger health problems. Stressors affect individuals in different ways.

Some experiences that people generally consider to be positive can lead to stress, such as having a baby, going on vacation, moving to a better home, and getting a promotion at work.

The reason for this is that they typically involve a significant change, extra effort, new responsibilities, and a need for adaptation. They also often require a person to take steps into the unknown.

A person may look forward to an increased salary following a promotion, for example, but wonder whether they can handle the extra responsibilities.

A persistently negative response to challenges can have an adverse effect on health and happiness.

For example, a 2018 review of studies found associations between work-related stress and coronary heart disease. Despite this, the authors could not confirm the exact mechanisms through which stress causes coronary heart disease.

Other literature has shown that people who perceive stress as having a negative effect on their health may be at higher risk for coronary heart disease than those who do not.

However, being more alert to the effects of stress may help a person manage it more effectively and cope better.

The National Institute of Mental Health (NIMH) recognize two types of stress: acute and chronic. These require different levels of management.

The NIMH also identify three examples of types of stressor:

routine stress, such as childcare, homework, or financial responsibilities

sudden, disruptive changes, such as a family bereavement or finding out about a job loss

traumatic stress, which can occur due to extreme trauma as a result of a severe accident, an assault, an environmental disaster, or war

Acute stress

This type of stress is short-term and usually the more common form of stress. Acute stress often develops when people consider the pressures of events that have recently occurred or face upcoming challenges in the near future.

For example, a person may feel stressed about a recent argument or an upcoming deadline. However, the stress will reduce or disappear once a person resolves the argument or meets the deadline.

Acute stressors are often new and tend to have a clear and immediate solution. Even with the more difficult challenges that people face, there are possible ways to get out of the situation.

Acute stress does not cause the same amount of damage as long-term, chronic stress. Short-term effects include tension headaches and an upset stomach, as well as a moderate amount of distress.

However, repeated instances of acute stress over an extended period can become chronic and harmful.

Chronic stress

This type of stress develops over a long period and is more harmful.

Ongoing poverty, a dysfunctional family, or an unhappy marriage are examples of situations that can cause chronic stress. It occurs when a person can see no way to avoid their stressors and stops seeking solutions. A traumatic experience early in life may also contribute to chronic stress.

Chronic stress makes it difficult for the body to return to a normal level of stress hormone activity, which can contribute to problems in the following systems:

A constant state of stress can also increase a person's risk of type 2 diabetes, high blood pressure, and heart disease. Depression, anxiety, and other mental health disorders, such as post-traumatic stress disorder (PTSD), can develop when stress becomes chronic.

Chronic stress can continue unnoticed, as people can become used to feeling agitated and hopeless. It can become part of an individual's personality, making them constantly prone to the effects of stress regardless of the scenarios that they encounter.

People with chronic stress are at risk of having a final breakdown that can lead to suicide, violent actions, a heart attack, or stroke.

People react differently to stressful situations. What is stressful for one person may not be stressful for another, and almost any event can potentially cause stress. For some people, just thinking about a trigger or several smaller triggers can cause stress.

There is no identifiable reason why one person may feel less stressed than another when facing the same stressor. Mental health conditions, such as depression, or a building sense of frustration, injustice, and anxiety can make some people feel stressed more easily than others.

Previous experiences may affect how a person reacts to stressors.

Common major life events that can trigger stress include:

job issues or retirement

lack of time or money

bereavement

family problems

illness

moving home

relationships, marriage, and divorce

Other commonly reported causes of stress are:

abortion or pregnancy loss

driving in heavy traffic or fear of an accident

fear of crime or problems with neighbors

pregnancy and becoming a parent

excessive noise, overcrowding, and pollution

uncertainty or waiting for an important outcome

Some people experience ongoing stress after a traumatic event, such as an accident or some kind of abuse. Doctors will diagnose this as PTSD.

Those who work in stressful jobs, such as the military or the emergency services, will have a debriefing session following a major incident, and occupational healthcare services will monitor them for PTSD.

The physical effects of stress can include:

sweating

pain in the back or chest

cramps or muscle spasms

fainting

headaches

nervous twitches

pins and needles sensations

A found that the stressors that parents experience, such as financial troubles or managing a single-parent household, may also lead to obesity in their children.

Emotional reactions can include:

Stress-associated behaviors include:

food cravings and eating too much or too little

sudden angry outbursts

drug and alcohol misuse

higher tobacco consumption

social withdrawal

frequent crying

relationship problems

If stress becomes chronic, it can lead to several complications, including

anxiety

depression

heart disease

high blood pressure

lower immunity against diseases

muscular aches

PTSD

sleeping difficulties

stomach upset

erectile dysfunction (impotence) and loss of libido

A doctor will typically diagnose stress by asking an individual about their symptoms and life events.

Diagnosing stress can be challenging because it depends on many factors. Doctors have used questionnaires, biochemical measures, and physiological techniques to identify stress. However, these may not be objective or effective.

The most direct way to diagnose stress and its effects on a person is through a comprehensive, stress-oriented, face-to-face interview.

Treatment includes self-help and, when an underlying condition is causing stress, certain medications.

Therapies that may help a person relax include aromatherapy and reflexology.

Some insurance providers cover this type of treatment. However, it is important for people to check coverage with their provider before pursuing this treatment. Knowing the details about a potential treatment can help prevent it from adding to any ongoing stress.

Medicines

Doctors will not usually prescribe medications for coping with stress, unless they are treating an underlying illness, such as depression or an anxiety disorder.

In such cases, they may prescribe an antidepressant. However, there is a risk that the medication will only mask the stress, rather than help the person deal with it. Antidepressants can also have adverse effects, and they may worsen some complications of stress, such as low libido.

Developing coping strategies before stress becomes chronic or severe can help an individual manage new situations and maintain their physical and mental health.

People who are already experiencing overwhelming stress should seek medical assistance.

People may find that the following lifestyle measures can help them manage or prevent stress-induced feelings of being overwhelmed.

Exercise: A 2018 systematic review of animal studies found that exercise can reduce memory impairment in subjects with stress, although studies on humans are necessary to confirm this.

Reducing the intake of alcohol, drugs, and caffeine: These substances will not help prevent stress, and they can make it worse.

Nutrition: A healthful, balanced diet containing plenty of fruit and vegetables can help maintain the immune system at times of stress. A poor diet can lead to ill health and additional stress.

Priority management: It may help to spend a little time organizing a daily to-do list and focusing on urgent or time sensitive tasks. People can then focus on what they have completed or accomplished for the day, rather than on the tasks they have yet to complete.

Time: People should set aside some time to organize their schedules, relax, and pursue their own interests.

Breathing and relaxation: Meditation, massage, and yoga can help. Breathing and relaxation techniques can slow down the heart rate and promote relaxation. Deep breathing is also a central part of mindfulness meditation.

Talking: Sharing feelings and concerns with family, friends, and work colleagues may help a person "let off steam" and reduce feelings of isolation. Other people may be able to suggest unexpected, workable solutions to the stressor.

Acknowledging the signs: A person can be so anxious about the problem causing the stress that they do not notice the effects on their body. It is important to be mindful of any changes.

Noticing signs and symptoms is the first step to taking action. People who experience work stress due to long hours may need to "take a step back." It may be time for them to review their working practices or talk to a supervisor about finding ways to reduce the load.

Most people have an activity that helps them relax, such as reading a book, going for a walk, listening to music, or spending time with a friend, loved one, or pet. Joining a choir or a gym also helps some people relax.

The APA encourage people to develop networks of social support, for example, by talking to neighbors and others in the local community or joining a club, charity, or religious organization.

Those who often feel as though they do not have the time or energy for hobbies should try some enjoyable new activities that make them feel good. People can turn to their support network if they need ideas.

Being part of a group can reduce the risk of stress developing and provide support and practical help when challenging circumstances develop.

People who find that stress is affecting their daily life should seek professional help. A doctor or psychiatric specialist can often help, for example, through stress management training.

Stress management techniques

Stress management can help by:

removing or changing the source of stress

altering how a person views a stressful event

lowering the effects that stress might have on the body

learning alternative ways of coping

Stress management therapy pursues one or more of these approaches.

People can develop their stress management techniques by using self-help books or online resources. Alternatively, they can attend a stress management course.

A counselor or psychotherapist can connect an individual who has stress with personal development courses or individual and group therapy sessions.
Read the article in Spanish.

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Stress: Why does it happen and how can we manage it?

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Stress is essential for survival. The chemicals that it triggers help the body prepare to face danger and cope with difficulty. However, long-term stress has links to health conditions. Learn more here.

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This article relates to the school aspect of stress. Along with remedy's for stress it unites you to a whole community by stating that stress and anxiety in college is common. Self care is a point brought up in this article which I personally believe is a very important part to reducing stress. If you are not taking care of yourself then how do you expect your stress levels to calm down. Along with the other article and the videos these are more methods to reduce and calm stress, this is as it pertains to you in your college life.

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Anxiety in college: What we know and how to cope - Harvard Health

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Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.