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Self-care: coping and healing

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Even if you are not facing physical violence, the effects of incidents such as online harassment, privacy violations and SMS abuse can cause real harm and take a lot out of you. You may find that you feel lonely, drained or depressed. This is also true for people working with survivors or moderating content.

One of the best strategies for dealing with violence is to make self-care a priority. Violence aims to undermine your confidence, your sense of well-being and your ability to be an active, engaged member of society. By taking care of yourself, you are using a critical form of resistance, regaining control of your life and beginning the healing process. Moreover, because women have been conditioned from a young age to care for others, self-care itself is a feminist act.

" Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare."
-- Audre Lorde
Each person's self-care process is unique. Below are some ideas to get you started in developing your own plan. It may be helpful to start with a couple of ideas and build on them over time. Above all, be kind to yourself.

Nutrition: This may seem simple, but eating properly is an important part of making sure you have enough energy to deal with the situation. Be sure you are eating enough throughout the day. Focus on healthy foods that make you feel good and stay hydrated. Treat yourself to something special.

Exercise: Get outside and go for a walk, hike, run or bike ride. Continue your usual workout plan, as exercise can ease depression and anxiety. Try meditation, yoga and focusing on your breathing.

Sleep: Try to get at least seven hours of sleep each night in order to recharge. Turn off devices at least an hour before bed and try meditation, breathing techniques, journaling or a soothing story to help you fall asleep.

Time off: Take a mental health day off work. Take a break from the devices and digital communities where you have experienced violence. Get your chores done if it makes you feel better or throw out the to-do list. Sit in the sun, gaze at the moon.

Stress relief: Watch your favourite movies, take baths with relaxing essential oils, make a mug of calming herbal tea, get a massage, let yourself cry, start a journal, write poetry, get out your paintbrushes, play your guitar, turn up the music and have a private dance party, knit yourself some cozy socks, dig in the soil and plant flowers.

Pick-me-up: Hug your loved ones. Play with animals. Bookmark sites that make you feel happy and comforted so you can click over to them whenever you need relief. Send your favourites to ideas@takebackthetech.net, and we'll share them.

Social support: Reach out to friends and family and find someone you can call or visit whenever you need them. Manage relationships so that you balance private time and social time and do not feel pressured to be around acquaintances or negative people. Find online communities that understand what you're going through.

Professional care: It's important to recognise when you need to see a doctor, therapist or natural healer. You might also consider finding a support group for women facing violence.
More resources Self Care is Radical (#femfuture) Wellness, Self-Care And Security - Why This Is Important To Feminism Methods of Self-Care (Babe Vibes) Self-Care And Self-Defense Manual For Feminist Activists Promoting self care and well-being among feminist activists and women's rights defenders: Reflections from Burma and Palestine Self-Care for Friends and Family Members Gender Based Violence Training Manual, Section 5 (Restless Development Surviving after abuse: Looking after yourself and moving on (Women's Aid) ) (RAINN) (Upaya Zen Center) (CREA) (AWID)

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Self-care: a self-initiated, deliberate act to establish and maintain physical, mental and emotional health. Even if you are not facing physical violence, the effects of incidents such as online harassment, privacy violations and SMS abuse can cause real harm and take a lot out of you.

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Bullet Journals: everything you need to know

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For many people, getting organized is one of those items that remains on the top of their priority pile but never actually gets ticked off.

If you're one of those individuals, chances are, you've churned through dozens of notebooks, journals, planners, and apps in the hope of locking down that one organizational system that works for you.

But the outcome is more than likely always the same: you try to make yourself fit the system instead of making the system fit you.

If this sounds familiar, you might want to give bullet journaling a try. This organizational craze, which has saturated the news and social media for a while now, is like a planner, to-do list, diary, and sketchbook all in one.

It's also a trend that shows no signs of slowing down.

Look up #bulletjournal or #bujo on your social media platform du jour, and you'll find over 2 million posts on Instagram, not to mention endless scrolls of Pinterest pins and YouTube videos on the subject.

Bullet journaling is also helping to drive up stationery sales: there's been an almost 20 percent increase in both notebook and writing instrument sales compared to last year, according to data from The NPD Group, a global information company.

So, what exactly is bullet journaling, and what's the best way to get started? To answer all these questions, and more, we've compiled the ultimate bullet journal starter guide.

What are bullet journals?

The bullet journal, created by Ryder Carroll, a New York-based digital product designer, is a notebook-based organizational system that you can use to "track the past, organize the present, and plan for the future."

Unlike a planner with its preprinted pages, bullet journaling involves taking a blank notebook and creating your own, ever-evolving system with which to keep all aspects of your life organized under one roof - work, side hustles, health, the works.

Once set up, the process of maintaining your bullet journal is "an adaptable practice meant to be self-curated as you determine what works best for you," according to the official website.

What can you use them for?

The short answer: Everything.

Depending on your career and lifestyle, your bullet journal might include a variety of organizing schemes to keep your day-to-day life running smoothly as well as planning strategies to make your future goals - professional or otherwise - a reality.

The beauty of bullet journaling is that you can make every page suit your current needs. And then, as your priorities change - say you've started a new job or want to revamp your eating habits - you can transform your bullet journal right along with you, says Shelby Abrahamsen, bullet journal expert and owner of the website LittleCoffeeFox.

Among other things, you can use your bullet journal to:

Advance your career. Keep track of your deadlines, meetings, and long-term projects so that nothing slips through the cracks. Record new ideas and jot down loose ends that need to be tied. Create charts of how you spend your time so that you can gradually make your work days more efficient.

Organize your finances. Track and improve your finances by creating a monthly budget, logging your daily spending, and setting savings goals.

Boost your health. Improve your eating and sleeping habits by tracking them and charting your progress. Map out your meals and fitness routine. Create a habit tracker and hold yourself accountable for the health goals that you want to accomplish.

Maintain your home. Use calendars, charts, and to-do lists to stay on top of things like housework, repairs, decorating, and even remodeling.

Preserve your memories. Plan trips and get-togethers by creating packing lists and itineraries, and then document the fun, post-vacay pics, souvenirs, and diary entries.

How bullet journals can help with mental health

Although the specific mental health benefits of bullet journaling have yet to be studied, the practice may offer plenty of perks, such as minimizing distractions.

"We're bombarded by stimuli from electronic media, which can be very overstimulating for people," says Jessy Warner-Cohen, PhD, assistant professor in the departments of psychiatry and medicine at the Zucker School of Medicine at Hofstra/Northwell in New York.

"Bullet journaling takes away those distractions and can help you focus on what you want to accomplish," adds Warner-Cohen.

Because bullet journaling is more of a multimedia experience that can involve writing, organizing, drawing, and painting, this may also make it more emotionally enriching than a straight-up diary, sketchbook, or planner.

A recent review published in the journal Behavioral Sciencesfound that creative arts interventions, like drawing, may help to prevent or reduce stress.

Another study suggests that expressive writing can promote self-distancing, which can improve how you handle your feelings, like anxiety, and the physical reactions that follow.

Plus, you can specifically use your bullet journal to set and follow through on mental health goals.

"Therapy for depression often includes something called 'behavioral activation,'" says Warner-Cohen. "When someone's depressed they tend to not want to do anything, so part of the therapeutic process can include 'homework' to get a person back into being more active," Warner-Cohen explains.

The assignment between therapy sessions may be to take a 10-minute walk every day, for example, and bullet journaling can help you plan out and reach this goal in a rewarding way.

Bullet journal styles and trends

Bullet journaling is all about self-expression. You can use calligraphy and stencils, add sketches and doodles, even decorate with stickers and stamps - or, you can keep it simple with clean lines and bold, colorful lettering.

While every bullet journal - and the person who created it - is unique, "journalers" tend to fall into similar stylistic categories. These include:

Minimal. A lot of white space, gorgeous handwriting, with the occasional pop of color

Artistic. Breathtaking artwork and sketches that look like they were manufactured

Quirky. Cheery doodles, cute fonts, vibrant colors, and personality for days

Crafty. Washi tape, stickers, stamps, snapshots - like a bullet journal and scrapbook all in one

How to start a bullet journal

Sure, there's a lot of fancy lingo attached to bullet journaling, but don't let talk of "modules," "signifiers," and "rapid logging" freak you out.

Start small, be consistent, and let your practice evolve naturally over time, says Sheena, bullet journal expert and writer and artist behind the blog Sheena of the Journal. "Improving your life is a step-by-step process - and crash diets are never a good idea," she adds.

To start your bullet journal, practice

This how-to video is where it all began. Ryder Carroll not only goes through what you need to know about the process, but sets up a sample bullet journal so you can see for yourself how the basic framework comes together.

The trick is to take the techniques he describes for a spin, and then modify them to suit you. In time, your personal bullet journaling style will take shape.

Read the starter guide

The starter guide on the official Bullet Journal website offers a deep dive into the entire system, from start to finish.

As you comb through the guide, you might already sense that there are parts of the system that will serve you well, while others might need to be modified. Take note of potential tweaks and keep them on standby for when it's time to set up your journal.

Pick out your tools

To start, all you need is a notebook, pen, and ruler. While many bullet journalers have their go-to picks - Leuchtturm1917 and Scribbles That Matter notebooks, Sharpie Art and Paper Mate Flair felt-tip pens, clear and stainless steel rulers by Westcott, for example - bullet journaling doesn't require fancy-pants stationery. What matters is scoping out the tools that you feel will work best for you.

Set up your bullet journal

It's hard to believe, but setting up a bullet journal only takes about five minutes. The following four modules (sections) serve as your framework:

Index. This is the table of contents for your bullet journal. Simply label the first few pages as "Index." As you set up the rest of your journal - numbering the pages as you go along - you can add the names of your entries into your index to make everything easier to find.

Future log. The future log appears on the next blank spread (two side-by-side pages) in your notebook. It's in this section that you write down important deadlines, events, and goals you'd like to make happen in the upcoming months. Divide these pages into thirds, and you've got six blocks to represent the next six months. You can map out your future log as far in advance as you'd like. Once you're done, number these pages and add them to your index.

Monthly log/task list. To create your monthly log, go to the next available spread. On the left page, write the month at the top and list the number of days in that month down the side. Next to the dates, write the first letter of the day that each falls on. Label the right page "Task List," and use this page to map out a general overview of what you'd like to accomplish that month. Next, number these pages and add them to your index.

Daily log (or "dailies"). On your next spread, write the day's date and start listing the tasks you'd like to accomplish, keeping each entry short and sweet (known as "rapid logging"). Carroll recommends using specific symbols, or "signifiers," to label each entry-dots for tasks, dashes for notes, circles for events, and stars for important to-dos. Again, number your dailies as you go and add them to your index.

Voilà! You're officially a bullet journaler.

Where to find bullet journal inspiration

Once you have the basics down, it's time to take your bullet journal to the next level. The following resources will provide you with oodles of inspiration.

Blogs

Instagram

@bulletjournal. Carroll's Insta account features shots of his own journaling process, as well as breathtaking layouts from other bullet journal enthusiasts.

@my.life.in.a.bullet. For a dose of drool-worthy artwork and colorful layouts, this bujo account can't be beat.

@plansthatblossom. This is the ultimate feed to follow for nonstop inspiration when you're ready to amp up your doodle game.

@plannersimplicity. If minimalism is your jam, then feast your eyes on this feed. It's filled with ideas for clean, precise layouts.

Books

The Bullet Journal Method. The guide to bullet journaling from the creator himself, Carroll's book will teach you how to use bullet journaling to weed out distractions and focus on what's actually important to you, both professionally and personally.

Beyond Bullets: Creative Journaling Ideas to Customize Your Personal Productivity System. Once you've mastered the basic bullet journaling system and it's time to start making it your own, getting started can be overwhelming. This book by fellow journaler Megan Rutell is packed with the guidance, templates, and designs to help you create the exact planner you've always wanted.

Lettering and Modern Calligraphy: A Beginner's Guide. If those fancy bullet journal headers on Instagram have you swooning, this workbook will help you kick-start your own lettering journey.

Groups

Bullet Journal Junkies. When you need of a dose of inspiration - or want to share your bujo tricks with others - this Facebook group is filled with super-supportive bullet journal enthusiasts.

#BulletJournalChallenge. This Facebook group posts a theme-based challenge every month to help you get more acclimated to your bullet journal and get as much out of the practice as possible.

Where to buy bullet journal supplies

The Bullet Journal Store. Here you can buy the official Bullet Journal notebook. It contains an eight-page guide, an index, a custom key page, and prenumbered pages so that you can get right down to business.

Amazon. Amazon has an incredible selection of affordable bullet journal supplies. From notebooks and gel pens to washi tape and stencils, you'll find everything you need in one place.

J B Welly. This snazzy web store specializes in high-quality notebooks and pens and features many popular bullet journaling products, including the official Bullet Journal.

Michaels. If you'd like to do some experimenting before fully committing to a fancy bullet journal, Michaels sells affordable dot-grid notebooks that are perfect for beginners. They also sell super-fun accessories like stamps, stencils, washi tape, and even glitter.

Jet Pens. Jet Pens is a stationery and art supply store that sells a wide variety of notebooks, brush pens, and calligraphy supplies, among (many) other things.

Goulet Pens. If calligraphy's your thing, The Goulet Pen Company is where it's at. They also carry a wide selection of stationery supplies, including bullet journal notebooks.

Jenni Bick Custom Journals. If you're looking for a high-quality, personalized journal, look no further than Jenni Bick Custom Journals. This company specializes in embossed leather journals of all shapes and sizes, from Leuchtturm1917 brand journals to handmade leatherbound journals.

Goldspot Pens. Goldspot Pens is a world-class purveyor of fine writing instruments. They offer an unparalleled selection of all the classic brands, as well as the hottest pens, bullet journaling notebooks, and accessories to outfit the modern writer.

Key Takeaways

Bullet journaling is a fully customizable organizational system that can help you keep all aspects of your life on track-career, finances, health, home, and more.

The practice may also help you manage your mental health, offering a sense of order and control during super-stressful times. All you need to get started is a notebook, pen, and ruler.

Although the bullet journal method looks complicated on the surface, it only takes five minutes to set up the basic foundation. Happy journaling!

Healthline and our partners may receive a portion of revenues if you make a purchase using a link above.
Krissy Brady is so out of shape, it's like she has the innards of an 80-year-old - so naturally, she became a women's health and wellness writer. (No, but seriously.) Her latest shenanigans can be found at writtenbykrissy.com.

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Bullet journaling, which has saturated social media and the news for a while now, is like using a planner, to-do list, diary, and sketchbook all in one. It's also a trend that shows no signs of slowing down. To help get you started, we've compiled a comprehensive guide to starting your first bullet journal.

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Stress and coping center

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Visit our stress and coping center for advice on how to handle stress, including different stressful situations.

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Create digital versions of a sand bottle mural. Will work on your Chromebook. Click START and be sure to allow FlashPlayer to run.

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Thisissand is a unique playground for creating and sharing amazing sandscapes on your computer or mobile device. Start pouring away to experience this special sand piling on your screen!

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Spend Time in Nature to Reduce Stress and Anxiety

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Keep Outside in Mind for Less Stress

Spending time in nature can help relieve stress and anxiety, improve your mood, and boost feelings of happiness and wellbeing. Whatever you call it - forest bathing, ecotherapy, mindfulness in nature, green time or the wilderness cure -- humans evolved in the great outdoors, and your brain benefits from a journey back to nature.

Get Out

Have you been feeling down lately? A little sluggish, stressed out, or maybe wondering, "What's life all about?"

Here's another question: How much time have you spent in nature lately?

The answer to these two questions might be more closely related than you'd think.

We live in a time when we can set the thermostat, order takeout and stream a movie from a cell phone; never having to get off the couch, let alone leave the house. But our ancestors were tightly tied to time in nature -- they had to be in order to survive. ¹ Was that rustle in the brush predator or prey? Did the position of the sun mean it was time to head home? Could that copse of trees provide safe shelter for the night?

The modern way we live has changed radically from life in the savanna, but our brains have mostly stayed the same. We still have a deep connection with nature, and research shows that if we don't nourish that bond despite our technological advancements, we may suffer in many ways. ¹

Feel Better

Here's how you might feel if you've been holed up in your home (or in the big city) for too long, and how getting back to nature could soothe what ails you.

Depressed: If you're feeling blue, try trading the cramped, gray city for some green, natural spaces. A stroll in the woods has been shown to help combat depression, and even just the view of the forest from a hospital room helps patients who are feeling down. ² Head for the hills if you need a boost to your mood.

Stressed: The buzzing of people, cars zipping down the street and bright billboards flashing advertisements are all part of the urban environment. The constant stimulation puts stress on brains that evolved in more tranquil environments. Nature presents scenes that gently capture your attention instead of suddenly snatching it, calming your nerves instead of frazzling them. ³

Anxious: You probably know that exercise is good for your state of mind. But did you know that working out in nature helps to reduce anxiety, ⁴ among other benefits, even more than going to an indoor gym? ⁵ Consider skipping the exercise bike and hit some trails to get the best mental bang for your buck.

Self-Involved: If you dwell on your problems and just can't stop, a walk through a meadow might put the brakes on the thought train circling through your head. Research shows that a 90-minute walk in nature lowers activity in the part of the brain linked to negative rumination. The same walk in an urban setting doesn't have the same effect. ⁶

Fatigued: Are you constantly multitasking at work as you switch between customers and phone calls, or click from spreadsheets to presentations? Even at home, you might face a combination of kids, chores and devices vying for your attention. Your prefrontal cortex can only take so much distraction before it needs a recharge. Luckily, time in nature has been shown to restore mental abilities like short term memory and processing 3D images based on drawings. ⁷

Uninspired: Changing the scenery is a great way to get the creative juices flowing, and nature offers stimuli that you won't find while staring at a screen. In one example, spending four days in nature improved problem-solving skills by 50%. If you haven't found a way to tackle that next big project at work, or an obstacle that's impeding your personal goals, try noodling on it in the great outdoors. ⁷

Antisocial: Time in nature can help with your personal relationships, too. Natural beauty results in more prosocial behaviors, like generosity and empathy. ⁸ Perhaps that long talk you were planning with a significant other would go more smoothly while watching a sunset instead of staring at the wall. (And no, don't have that convo over text!)

Disconnected: One of the most basic human needs is to feel that you belong and you're part of a larger tribe. But studies show that this concept goes beyond human relationships alone. Time in nature results in a sense of belonging to the wider world that is vital for mental health. ⁹

Angsty: At times, you might feel lost, and begin to wonder what life is all about. A dose of awe might remind you just how wondrous the world is. Nature provides trees that were hundreds of years old before you were even born, towering mountains that touch the clouds and a sky full of uncountable stars. When it comes to awe-inspiring awesomeness, nature leaves our jaws dropping and spines tingling, and rekindles the realization that we're a tiny part of an incredible universe. What's more powerful than that?

Consider seeing a mental health professional if your symptoms are serious, but if you're feeling a tinge of any of the blues listed above, try something like:

Add a daily walk on a local hiking trail to your regimen.

Go on a bike ride in the park instead of hitting the gym for your cardio.

Skip the big resort for your next vacation and go glamping instead.

Now, get out and give mother nature a big ol' hug, so you can be healthy for good!

Sources
¹ Capaldi C, Dopko RL, Zelenski J. The relationship between nature connectedness and happiness: a meta-analysis. Frontiers in Psychology. 2014. doi: 10.3389/fpsyg.2014.00976.
² Morita E, Fukuda S, Nagano J, et al. Psychological effects of forest environments on healthy adults: Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction. Public Health. 2007;121:54-63. doi: 10.1016/j.puhe.2006.05.024.
³ Pearson DG, Craig T. The great outdoors? Exploring the mental health benefits of natural environments. Frontiers in Psychology. 2014;5:1178. doi:10.3389/fpsyg.2014.01178.
⁴ Mackay J, James G&N. The effect of "green exercise" on state anxiety and the role of exercise duration, intensity, and greenness: A quasi-experimental study. Psychology of Sport and Exercise. 2010;11:238-245. doi: 10.1016/j.psychsport.2010.01.002.
⁵ Thompson Coon J,Boddy K, Stein K, et al. Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology. 2011(45);5:1761-1772. DOI: 10.1021/es102947t
⁶ Bratman GN, Hamilton JP, Hahn KS, et al. Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences of the United States of America. 2015(112);28:8567-8572. doi: 10.1073/pnas.1510459112.
⁷ Atchley RA, Strayer DL, Atchley P. Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings. de Fockert J, ed. PLoS ONE. 2012;7(12):e51474. doi:10.1371/journal.pone.0051474.
⁸ Zhang JW, Piff PK, Iyer R, et al. An occasion for unselfing: Beautiful nature leads to prosociality. Journal of Environmental Psychology. 2014;37:61-72. doi: 10.1016/j.jenvp.2013.11.008
⁹ Mayer F, Frantz C, Bruehlman-Senecal E, Dolliver K. Why Is Nature Beneficial? The Role of Connectedness to Nature. 2009;41:607-643. Doi: 10.1177/0013916508319745
¹⁰ Joye Y, Bolderdijk JW. An exploratory study into the effects of extraordinary nature on emotions, mood, and prosociality. Frontiers in Psychology. 2014;5:1577. doi:10.3389/fpsyg.2014.01577.

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Spend Time in Nature to Reduce Stress and Anxiety

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Keep outside in mind for less stress. Spending time in nature can help relieve stress and anxiety, improve your mood, and boost feelings of happiness and wellbeing. Whatever you call it - forest bathing, ecotherapy, mindfulness in nature, green time or the wilderness cure -- humans evolved in the great outdoors, and your brain benefits from a journey back to nature.

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How the simple act of nature helps you de-stress

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If you're anything like us, chances are you spend a lot more time inside - tapping away at a computer and hunched over your phone - than you do basking in the great outdoors. But if you want to de-stress, consider becoming a little more one with nature. After all, it does have some pretty neat health benefits.

Why Going Outside Is Good for Your Mind, Body and Soul

"Being outdoors is generally associated with activity, and being physically active keeps joints loose and helps with chronic pain and stiffness," says Jay Lee, M.D., a physician with Kaiser Permanente in Highlands Ranch, Colorado.

Plus, when you exercise outside (whether you go for a hike, run, ski or opt to do something else), you have to disconnect from your phone - and that allows you to focus on yourself and what you're doing, says Francis Neric, senior director of certification for the American College of Sports Medicine.

You're also less likely to pick up a virus, since you're not breathing in the same recycled air as everyone else quite as much. "Cold and flu happen in the winter because people are huddled indoors, where you're more likely to be exposed to those viruses," says Lee.

Aside from boosting your activity level, hanging out at a park, garden or amongst many trees is great for your mental wellbeing, too. "Nature can be beneficial for mental health," says Irina Wen, Ph.D., clinical psychologist and clinical director of the Steven A. Military Family Clinic at NYU Langone Medical Center. "It reduces cognitive fatigue and stress and can be helpful with depression and anxiety."

The Benefits of 'Bathing' in the Woods

Research has shown that 'forest bathing,' the practice of spending time in a forested area in an effort to reap wellness rewards, is pretty darn good for you. That may explain why this Japanese trend is catching on stateside.

A 2010 study published in Environmental Health and Preventive Medicine, for example, found that participants who walked in a forest had lower blood pressure and levels of cortisol (a.k.a. the stress hormone) afterwards than those who strolled through a city environment.

Hope Parks, the wellness manager at Blackberry Farm in Walland, Tennessee, runs the resort's three-year-old Deep Healing Woods program. It was inspired by traditional forest bathing, or Shirin-Yoku. Visitors can sign up for a hike, run or yoga or meditation session (all activities are done solo and last 90 minutes).

"We focus on allowing nature to awaken the senses," she says. When you take a walk or hike through the woods there - sans any technological distractions, since service is spotty - you're likely to take in even the smallest of details around you, says Parks. "And if you close your eyes, you can hear creeks more deeply," she adds.

The Blackberry Farm property sits on 4,200 acres of land in the Great Smoky Mountains, making it the perfect location to find some Zen. "90 minutes later, I notice people's shoulders have lowered away from their ears," says Parks. "Relaxation has happened."

Julia Goren, education director for the Adirondack Mountain Club, tried her hand at forest bathing back in December with colleagues. "It was tremendously peaceful, calming and centering," she says. "We took a silent walk, listening to the sounds of the wind through the fir needles, the popping of trees and the occasional croaking of a raven."

Goren says that the focus on quietness helped her feel part of the larger natural community - and she felt more relaxed and had an easier time focusing once the walk was over.

How to Prep for Your Own Nature Adventure

You don't need access to a forest to get in on the fun - any green space will do. Just make sure to take a few precautions before venturing out on your own.

1. Be aware of your surroundings. Going it alone? Staying safe is key. "Know your environment," says Neric, "and let someone know where you're going."

2. Protect your skin and body. "You want to get the exposure for the vitamin D, but that comes with an increased risk of skin cancer, so apply sunscreen to exposed areas and wear a hat," says Lee. You may also want to spritz on bug spray and wear long sleeves depending on your location, says Neric. And if you're exercising in the cold, dress in layers and protect yourself from rain, snow and wind.

3. Wear the right footwear. While physical activity has many health benefits, one of the negatives is that it can increase musculoskeletal pain if you don't use the right gear, says Lee. "If you're walking or running, make sure you're wearing comfortable shoes or boots," he says.

4. Stay hydrated. Don't leave home with out the water bottle! Lee says it's often hard to gauge if you're guzzling enough H2O, so check your pee. "Your urine should come out clear," he says. "If it's dark yellow, you need to drink more water."

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The science behind why nature makes you happier and healthier

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Research shows that 'forest bathing,' the practice of spending time in a wooded area is good for your mind, body and spirit.

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4 Amazing Benefits of Reducing Your Screen Time

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When you're writing a book on creative habits, you end up conducting lots of experiments. A few of my previous experiments include:

A few weeks ago I decided to conduct another experiment. I wanted to test the impact of reducing screen time on my attention span. The test was simple: no screens 2 hours before I went to sleep, specifically no use of my phone or laptop. I did watch a bit of TV and play some video games.

When I woke up the next morning and sat down at my desk to go through my 8-step daily routine, I noticed that was much calmer and more focused. Within 15 minutes of sitting down, I was in flow. I read about 100 pages and wrote much more than my usual 1000 words. I started to wonder how I might deliberately design my environment and my days to take advantage of this.

One of the things I do in the evening as I fall asleep is listen to hypnosis tapes to reprogram my subconscious. But I was using my phone to do this which meant a screen in my bed, which is incredibly toxic for sleep. So I went back to the stone ages, walked into an Apple store and bought an iPod shuffle. Now I could listen to the hypnosis tapes without any screen time. That was just a few days ago. When I woke up this morning, I read about 100 pages, comprehended almost all of what I was reading, and filled 6 pages in a Moleskine before turning on my computer to write this article.

Distraction is becoming an epidemic. We have digital detox camps, nootropics and pills to help us focus, and a whole host of other mental health issues that are tied to the excessive use of technology.

Excessive screen time causes our attention to shift from one external stimulus to another in very short amounts of time. So it's not particularly surprising that reducing our screen time increases our attention span. Starting and ending our days with our faces buried in screens creates a self-imposed handicap that inhibits our ability to focus and do deep work.

Some fun and horrifying things I learned from the work of happiness researcher, Amy Blankson:

We spend 2 hours a day, 38 days a year, locking and unlocking our phones

The average human attention span has gone below that of a goldfish

Checking email only 3 times a day reduces stress by 25%

Listen to the interview with Amy Blankson

We know that excessive screen time is bad for us, but that's not exactly a selling point to make us reduce it. If it was, then we wouldn't be so challenged by it. So what are the benefits of reducing our screen time?

1.Better Sleep

As a person who has dealt with depression, I have to be incredibly mindful about sleep hygiene. Poor sleep exacerbates symptoms of depression. Numerous studies have shown that blue light from a screen is harmful to sleep. By avoiding screens an hour before bed, your brain starts to relax. Put your phone somewhere that you can't see it, even it's only a few feet away from your bed on a windowsill. This way even if you do use it as an alarm, you'll have to actually get up to turn it off as opposed to using the snooze button or checking Facebook at 6am.

2. Reduced Anxiety and Stress

In Amy Blankson's new book The Future of Happiness, she said the following about multiple email checks a day and excessive social media use:
If we fill all our downtime with digital distractions (surfing Facebook, posting on instagram, playing games on our phones or even reading e-books), the brin has no time left with which to process the world, chunk information and form long term memories."
When you have a shut down ritual and you avoid screens a few hours before bed, you'll start to experience a significant decrease in an anxiety and you'll likely be much happier.

3. Presence and Charisma

A few weeks ago, I went on a date with a girl I met on Bumble. When she showed up at the place we were meeting, I turned my phone off. The result was that we were both much more present and it simply reinforced what Olivia Fox Cabane said about charisma:
Being charismatic does not depend on how much time you have, but how fully present you are in each interaction.
Turning off your phone when you're with people you really want to connect wth will drastically alter your interaction with them.

4.Wake up More Focused

The greatest benefit of avoiding screens an hour before bed is that you wake up more focused. If you've avoided screens before bed, you'll be less compelled to turn on your devices first thing in the morning. Given that time is the most valuable asset at your disposal, you want to use it wisely. When you wake up clear and focused, it becomes much easier to spend the first hour of your day on activities that add meaning to your life.

While the impact won't be profound on day one, just consider what kind of impact this could have on your life over the course of a year. Little things done repeatedly lead to big changes in our lives. Reducing your screen time is a little thing that leads to a big change over a long enough timeline.

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4 Amazing Benefits of Reducing Your Screen Time - The Mission - Medium

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When you're writing a book on creative habits, you end up conducting lots of experiments. A few of my previous experiments include: A few weeks ago I decided to conduct another experiment. I wanted to test the impact of reducing screen time on my attention span.

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Less Screen Time Linked to Better Cognition in Kids: Study

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A new study on children across the U.S., published in The Lancet Child & Adolescent Health, finds that when they spend more than two hours on screens every day, they tend to perform more poorly on tests of cognition. The may not come as a total shock, given the research in recent years-and much anecdotal evidence-but it is nice to have more confirmation in the form of research findings.

The study, by researchers at Children's Hospital of Eastern Ontario Research Institute, looked at data from 4,500 children aged 8-11 from 20 locations across the U.S. Their parents answered questions about their usual screen use, their sleep, and time spent in physical activity. The children also completed a cognitive test, which measured executive function, attention, working memory, episodic memory, language, and processing speed.

Not many of the kids met the current recommendations for screen time (two hours or less per day), sleep (9-11 hours/night), or physical activity (60 minute/day). Only half got the recommended amount of sleep, 37% met screen time recommendations, and 18% met the exercise recommendation. Almost 30% didn't meet any; 5% met all three. The average amount of screen time per day was 3.6 hours.

Interestingly, meeting only the physical activity recommendation but not the other two (that is, kids who got the recommended amount of exercise but not screen time or sleep) showed no connection with cognition-which is odd, since exercise is well known to benefit cognition. It's possible that even if a child is exercising, spending too much time on screens and not sleeping enough could override the benefit derived from physical activity.

Indeed, meeting only the screen time recommendation (getting less than two hours) was linked to higher scores on the cognitive tests. Better still was meeting both the screen time and sleep recommendations-this combination had the strongest correlation with cognitive function.

The authors tried to account for variables that may affect the findings, like the parents' education, household income, ethnicity, body mass index, and other factors. But it's possible that there are other interactions going on, and after all, the study is only a correlation. Another limitation is that the data were only collected at the outset of the study, not over time.

But there's some logic in the idea that screen time could affect cognition. The author of an accompanying editorial, University of Illinois' Eduardo Esteban Bustamante, puts it well: "Each minute spent on screens necessarily displaces a minute from sleep or cognitively challenging activities." This seems fairly logical. And he adds that stress recovery, or lack thereof, may further explain the connection.

"Through a stress-adaptation lens," he writes, "the strong associations between global cognition and meeting the recreational screen time recommendation found by [the authors] potentially reflect the interruption of the stress-recovery cycle necessary for growth in children who do not meet the recommendation."

He adds that adults tend to rationalize screen time, saying it's educational or enriching. And it can be-but probably not enough to justify the amount of time most kids are using it. As Bustamante says, "It is tempting to take solace in findings that cognitively challenging screen activities can benefit cognition, but, if given a choice, most children already consistently and predictably choose more stimulating screen activities over less stimulating ones."

Other studies in the last few years have suggested a consistent link between screen time and mental health issues, including depression and suicidality-which is a distinct but potentially related connection. Some of the developers of apps and social media sites have more recently expressed regret for what they created, and even forbid their own kids from using them.

There's probably a complex interaction between screen time, psychological and social health, physical activity, and cognition. While science is still figuring it out, go with what the research says so far-and what your gut says about what screen time may do to children's developing brains.

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Less Screen Time Linked To Better Cognition In Kids: Study

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A new study on children across the U.S., published in The Lancet Child & Adolescent Health, finds that when they spend more than two hours on screens every day, they tend to perform more poorly on tests of cognition.

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- [Instructor] Okay, so in this video, I wanna talk about coping with stress. So coping, coping with stress because most of the info so far in this playlist has been pretty terrible news and I wanna shift over to some more fun topics like how do we start to alleviate some of the stress that's constantly pounding us down and the first area that I wanna talk about is perceived control. So perceived control. And many studies have shown that a perceived lack of control is associated with higher rates of stress. So Dr. Robert Sapolsky showed this with baboons who have social hierarchy structures that are quite similar to humans and based off blood samples and study and stress hormone levels. He determined that those primates at the bottom of the barrel socially experience much more stress than the ruling, elite baboons and then similarly, a human study called the Whitehall Study showed the exact same effect in humans based off relative rank in the workplace over in Britain and so it makes good physiological sense based on the understanding that our body responds to perceived threats through that choreographed stress response that we've been talking about and then a lack of control is certainly a perceived threat. So it makes sense that low socioeconomic status and lack of control increase stress and one suggestion made by Dr. Robert Sapolsky to respond to this is to look for areas of your life where you can take a little bit of that control back. So to be the king of your own castle and maybe this is captaining your work softball team or securing a leadership position in your community or even scheduling out events that stress you out so that you feel in control when it's time to complete them, you actually making the schedule but perceived control can help us cope with stress and then the next big area is optimism and Dr. Patch Adams was certainly an advocate of laughter as the best kind of medicine in that 1990s film but that advice is probably not trivial and many studies have connected humor and optimism with decreased stress and so it's probably much easier said than done but nurturing an optimistic outlook can be a great way to cope with stress. So we've got perceived control and we've got optimism and then the next one is through social support. Social support is the next coping mechanism for stress and it's one of the best coping mechanisms of stress because deep connectedness allows us to confide those painful or difficult feelings and that allows us to understand that we're not alone in many of those feelings and this can contribute to our perception of control and our optimism. Also, supportive communities are associated with better eating and exercise and sleeping patterns. So some examples of social supports that have been verified by studies to positively benefit stress coping include marriage, domesticated animals like puppy dogs and kitty cats and close friendships. So social support, optimism and perceived control are all great coping mechanisms for dealing with stress but while all the coping mechanisms can help us experience less stress, sometimes those stressors are unavoidable and we simply need to manage them so I also wanna talk about managing stress. So managing stress and when the stress is there, how do we manage it? And the first stress management tool that I wanna talk about is exercise. So exercise and exercise gives us the ability to decrease our chance of cardiovascular disease because exercise is gonna contribute to our increased cerebrovascular health with our brain and our hearts and our blood vessels and it's gonna increase neurogenesis. It's gonna help us grow new neurons and processes but you can't just be a weekend warrior. You need to exercise daily. So 20 to 30 minutes daily is suggested in order to get those cardiovascular effects that we want and also, regular exercise especially for stress relief requires a good amount of planning so you're gonna have to plan because we're gonna have to shove aside a lot of the stressors that we're combating just to make time for this exercise. So we've got exercise and then we've also got meditation. Meditation, we can put meditation in our stress management tool belt and this is gonna help us lower our heart rate and our blood pressure and our cholesterol and it's kind of hard to have a symbol for meditation but the best one that I could come up with is this om symbol 'cause when I think of meditation, I think of that om sound and this is the Hindu om symbol but note the literature is still out on the persistence of these effects related to meditation and it's kind of obvious that the kind of people who choose to meditate are already responding to stress a bit differently but still, it has shown great results in combating the negative cardiovascular effects of stress so we're gonna put that in our tool belt. We've got meditation and then we've also got religious beliefs and faith. It's actually a nightmare of political correctness to come up with a symbol for religious beliefs and faith so I'm gonna try to choose one that's maybe less obvious. I wanna offend as few people as possible. We'll put the yin and the yang up there and this might be correlated, this religious belief and faith aspect of stress management might be correlated with a generalized kinda healthier lifestyle because excessive alcohol and tobacco use are generally frowned upon by many of the big world religions and then another big part of faith based stress management are the social supports that are usually associated with these places of worship but again, we're gonna put this in our stress management tool belt and then the last area that I wanna talk about is cognitive flexibility. So cognitive flexibility. So cognitive flexibility is gonna give us the ability to take one step back and kinda reformulate the way that we're approaching the stress if it's not working, if the way we're approaching it is not working. So as an example of this, the serenity prayer is kind of this mantra used a lot in 12 step meetings. So it goes something like, Lord, grant me the serenity to accept the things I can't change, the courage to change the things I can and the wisdom to know the difference. And so the benefit of perspective change is huge in our body's perception of stressors, of what is stressing us out and how we're responding with our stress reactions. Often, the limiting reagent in this situation is the wisdom part and so a good way to work on this area is through some outside help, maybe especially somebody that's professionally trained in psychological healthcare like a counselor but cognitive flexibility is gonna be put into our stress management tool belt. So we have four great areas that we can focus on stress management when those stressors are just there and we've got three areas up top with stress coping that will hopefully help us reduce some of the stress that's in our life.

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Instructor] Okay, so in this video, I wanna talk about coping with stress. So coping, coping with stress because most of the info so far in this playlist has been pretty terrible news and I wanna shift over to some more fun topics like how do we start to alleviate some of the stress that's constantly pounding us down and the first area that I wanna talk about is perceived control.

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Very Well-minded article

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Most students experience significant amounts of stress. This can significantly affect their health, happiness, relationships, and grades. Learning stress management techniques can help these students avoid negative effects in these areas.

Why Stress Management Is Important for Students

A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively.

Roughly 30% of the teens reported feeling overwhelmed, depressed, or sad because of their stress.

Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.

Common Causes of Student Stress

Another study found that much of high school students' stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.

Top Student Stressors

Common sources of student stress include:

School

Homework

Extracurricular activities

Social challenges

Transitions (e.g., graduating, moving out, living independently)

Relationships

Pressure to succeed

Work

High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.

This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.

Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress.

Students often recognize that they need to relieve stress. However, all the activities and responsibilities that fill a student's schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.

10 Stress Management Techniques for Students

Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student's life and types of stress.

Get Enough Sleep

Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. You're less productive, may find it more difficult to learn, and may even be a hazard behind the wheel.

Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure.

Don't neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed.

Use Guided Imagery

Guided imagery can also be a useful and effective tool to help stressed students cope with academic, social, and other stressors. Visualizations can help you calm down, detach from what's stressing you, and reduce your body's stress response.

You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image.

Consider trying a guided imagery app if you need extra help visualizing a scene and inducting a relaxation response. Research suggests that such tools might be an affordable and convenient way to reduce stress.

Exercise Regularly

One of the healthiest ways to blow off steam is to get regular exercise. Research has found that students who participate in regular physical activity report lower levels of perceived stress. While these students still grapple with the same social, academic, and life pressures as their less-active peers, these challenges feel less stressful and are easier to manage.

Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:

Doing yoga in the morning

Walking or biking to class

Reviewing for tests with a friend while walking on a treadmill at the gym

Taking an elective gym class focused on leisure sports or exercise

Joining an intramural sport

Recap

Exercise can help buffer against the negative effects of student stress. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more.

Take Calming Breaths

When your body is experiencing a stress response, you're often not thinking as clearly as you could be. You are also likely not breathing properly. You might be taking short, shallow breaths. When you breathe improperly, it upsets the exchange of oxygen and carbon dioxide in your body.

Studies suggest this imbalance can contribute to various physical symptoms, including increased anxiety, fatigue, stress, emotional problems, and panic attacks.

A quick way to calm down is to practice breathing exercises. These can be done virtually anywhere to relieve stress in minutes.

Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress, such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems.

Practice Progressive Muscle Relaxation (PMR)

Another great stress management technique for students that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation ( PMR).

This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.

Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.

Listen to Music

A convenient stress reliever that has also shown many cognitive benefits, music can help relieve stress and calm yourself down or stimulate your mind depending on what you need in the moment.

Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation.

Students can harness the benefits of music by playing classical music while studying, playing upbeat music to "wake up" mentally, or relaxing with the help of their favorite slow melodies.

Build Your Support Network

Having emotional support can help create a protective buffer against stress. Unfortunately, interpersonal relationships can also sometimes be a source of anxiety for students. Changes in friendships, romantic breakups, and life transitions such as moving away for college can create significant upheaval and stress for students.

One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships.

Look for opportunities to meet new people, whether it involves joining study groups or participating in other academic, social, and leisure activities.

Remember that different types of relationships offer differing types of support. Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support.

Recap

Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed.

Eat a Healthy Diet

You may not realize it, but your diet can either boost your brainpower or sap you of mental energy. It can also make you more reactive to the stress in your life. As a result, you might find yourself turning to high-sugar, high-fat snacks to provide a temporary sense of relief.

A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more.

Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students.

Some tactics that can help students make healthy choices include:

Eating regularly

Carrying a water bottle to class

Keeping healthy snacks such as fruits and nuts handy

Limiting caffeine, nicotine, and alcohol intake

Find Ways to Minimize Stress

One way to improve your ability to manage student stress is to look for ways you cut stress out of your life altogether. Evaluate the things that are bringing stress or anxiety into your life. Are they necessary? Are they providing more benefits than the toll they take on your mental health? If the answer is no, sometimes the best option is just to ditch them altogether.

This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources.

While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress.

Try Mindfulness

When you find yourself dealing with stress-whether it's due to academics, relationships, financial pressures, or social challenges-becoming more aware of how you feel in the moment may help you respond more effectively.

Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them.

Research suggests that mindfulness-based stress management practices can be a useful tool for reducing student stress. Such strategies may also help reduce feelings of anxiety and depression.

A Word From Verywell

It is important to remember that stress isn't the same for everyone. Figuring out what works for you may take some trial and error. A good start is to ensure that you are taking care of yourself physically and emotionally and to experiment with different stress relief strategies to figure out what works best to help you feel less stressed.

If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Top 10 Stress Management Techniques for Students

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If you are a stressed student, finding ways to cope with stress is essential for your health. Discover some of the best stress management techniques for students.

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Choices magazine video series

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Choices Magazine Presents: How to Deal with Stress

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How to make stress your friend

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Stress. It makes your heart pound, your breathing quicken and your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.

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Daily Calm | 10-Minute Meditations - YouTube

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In the Calm app, the Daily Calm is a 10-minute meditation that's new every single day. It's an accessible point of entry for new meditators, but is also perf...

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Create your own calming blend of sounds

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Calming interactive website (and app)

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Breathing Exercise for Anxiety, Relaxation, and Stress Relief | 5 Minutes W/ Meditation Music