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Studying for Exams: Crash Course Study Skills #7

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You know the travel drill. As soon as the flight crew closes the airplane's doors, the flight attendants start the pre-flight safety demonstration showing what to do in the event of a decompression.

But what do you do when you're on the ground and the pressure increases? For many of us, dealing with spikes in our stress level - both positive and negative - is a daily occurrence, even when both of our feet are firmly planted on the ground.

You need to learn how to manage the effects of regular stress; otherwise, the stress can take a long-term toll on your brain as well as your body. It's as if your body's natural alarm system gets stuck on the "on" switch and can't turn off.

For years, research has shown that chronic stress can lead to memory problems and a heightened sense of anxiety. Worse, this can turn into a vicious cycle, especially if you're more susceptible to anxiety.

We also have a disadvantage compared to airplanes. Our bodies don't have a regular, consistent way to check our cortisol levels (the stress hormone). By contrast, airplanes are always monitoring the oxygen and air pressure.

That's why it's up to each of us to adopt regular and consistent coping mechanisms to guard ourselves against the long-term dangers of stress.

One type or size doesn't fit all, though, because each person varies. You need to experiment to find the right mix based on your brain, habits, lifestyle and experiences. Start with the no-cost, simple mechanisms that fit into these four categories.

1. Emotional regulation: This involves practicing emotional intelligence and emotional agility. Two particular actions are extremely useful for dealing with stress related to uncertainty and ambiguity: labeling and reappraising.

Labeling involves naming the emotion you're experiencing. So, if you are anxious about your employer's announcement on outsourcing a staff function that personally affects you (let's say procurement), the mere act of naming the emotion - "anxious" - helps override the threat response.

As for reappraising, it involves viewing the situation from another perspective. Oftentimes, our first inclination is to fear the worst. So rather than assume that your employer's decision to outsource procurement is for the purpose of cutting jobs, including your own, you can view the situation as a way to make the company more financially fit, especially compared to its competition. That, too, alters the emotional impact on you.

2. Social connections: Tapping into a social support system of friends, work colleagues and relatives can help refresh and energize you. Just make sure you and your connections are responsive to each other by showing that you understand, value the other and care. According to psychologist Harry Reis, being open and working to understand, value and support each other are the keys to deepening social relationships. To do this effectively, replace the trite "How are you?" with questions like "What's going on?" or "What's mattering to you these days?" Then take turns sharing something personal.

3. Healthy work habits: This involves adopting routines that help rather than hurt your focus and concentration. These include taking a break every 90 minutes or so to recharge the executive function of your brain, the prefrontal cortex, which tires quickly. Scheduling shorter, even stand-up meetings rather than run-on, marathon sessions also helps. Try to avoid multitasking, especially during in-person meetings, conference calls and webinars. Untethering yourself from your digital devices also provides a welcomed break.

4. Healthy living habits: By now, you probably know that these routines are good for you, but whether you practice them regularly is another story. These actions include getting a good night's sleep (seven to eight hours), which will help your hippocampus consolidate memories; exercising 20 to 30 minutes three or four times a week; eating a healthy diet; practicing relaxation techniques; and decreasing or eliminating use of alcohol, nicotine and other substances.

Think of these actions as in-flight work safety habits when you're on the ground. Even better, how about making a commitment to try at least one a week until you find what works well for you? Your brain and body will thank you now and in the future.

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How To Protect Your Well-Being From The Dangers Of Stress

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You know the travel drill. As soon as the flight crew closes the airplane's doors, the flight attendants start the pre-flight safety demonstration showing what to do in the event of a decompression. But what do you do when you're on the ground and the pressure increases?

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Life can be busy and stressful sometimes, but self care is so important. Make sure you get plenty of rest and give yourself a break every once in a while

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Find people who will cheer you on! It can be friends, family, even teachers. College can be stressful so have people you can talk to and ask for advice. Don't forget to be your biggest fan!

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If you have an online class or don't understand an assignment ask for help! Online stuff can be really confusing and there are people who can help you figure it out