13 Habits of Stressed People

My entire blog has been about habits we need to develop as people with low stress levels. Today we're going to look at the habits of stressed people (hint...do the opposite!) This article was found here.

• Drink too much caffeine. 
• Constantly vent. Every once in awhile is good!
• Obsess over things they can't change. 
• Eat food that isn't healthy.
• Get overwhelmed easily.
• Don't get enough sleep.
• Overanalyze.
• Don't exercise. 
• Overload their schedules.
• Try to do everything on their own.
• Focus on the bad instead of the good. 
• Procrastinate.
• Rush through life. 

Do some of these habits sound like you? Let's use the habits I've written about in previous posts to reduce our stress levels and promote peace! 

Photo from this link

4 A's of Stress Relief

I discovered these 4 A's of Stress Relief by the Mayo Clinic from Pinterest, the source of all knowledge. These tips are so easy and encompass pretty much every area of your life! I'm learning that the journey to a stress-free lifestyle will have to address your whole life and your habits, but your new habits will reap so much more peace. The first key to stress management is changing the level of your stressors, and the second key is increasing your ability to cope with stressors. 

Avoid

Avoid needless stress. "Plan ahead, rearrange your surroundings and reap the benefits of a lighter load." Take control of the things you have control over, even if it means leaving early to beat the morning traffic. Avoid people who bother you. Learn to say no to unnecessary and unwanted responsibility. Label your to-do list with A's, B's, and C's according to importance. If you're having a busy day, its okay to not finish the C's! However, some problems can't be overlooked and need to be dealt with so create a happy medium.

Alter

"One of the best things you can do during times of stress is to take inventory, then attempt to change your situation for the better." Respectfully ask others to change their behavior and do the same. Communicate your feelings. Manage your time better by organizing your day so like tasks will be completed in the same time frame. State time limits in advance before meetings with colleagues or friends. 

Accept

Sometimes there is no choice but to accept the way things are. Talk with people about what you're feeling. Like my pastor always says, it's okay to not be okay but it isn't okay to stay that way. Forgive freely and move on. Practice talking to yourself positively. Learn from your mistakes. 

Adapt

Adjust your standards, realizing that perfection is often unattainable. Redefine success and perfection so you have less guilt to deal with. Practice stopping negative thoughts as they enter your mind. Refuse to see situations as negative situations. Look at the issue from a new vantage point, seeing the positive aspects of it. Adopt a mantra such as "I can do this" and repeat it in stressful situations. Create a column with all of the things you enjoy in life to look at when you feel stressed or hopeless. Look at the big picture- will this stressor now matter in five years?

Which of the A's do you use most in your life? Which do you need to work on?

5 Minute Meditation

For those of us practicing mindfulness, it can be difficult to set aside a large chunk of time in the day for prayer or meditation. I find it necessary to carve out an hour to center myself in God's presence. However, while I'm in my stressful school and work environments, I may not be able to find that calming time to relax. This breathing exercise is an incredible way to de-stress, even for 5 minutes. After you calm your breathing, you will be more alert and able to focus fully on the task at hand. Try this exercise once every hour today. I think you'll be amazed at how it changes your outlook on a stressful situation...I know it has for me!

Infographic from this link

How do you quiet your busy mind when you're at school or work?

Yoga Poses for Your Mind

I've had some readers ask for more yoga posts, so I found this infographic displaying yoga poses that are beneficial for your body and your mind. Some of these look really difficult, especially for newbies like me, but I want to work up to these poses. I encourage you to do some research on yoga sequences, or if you're like me, look on Pinterest for videos and infographics. There is so much out there!

Infographic from this link 

How have you been incorporating yoga into your life? Have you seen results in your overall stress level?

Mindfulness

The last CAM therapy I want to talk about (from Tessa Graf's presentation at Aperion) is mindfulness. This therapy can include meditation, prayer, counseling, and even just being present and aware of the good and the bad in your life. It includes acknowledging and not ignoring that I might not be okay and that I need to have focused time to relax and be alone. I am a lover of Jesus Christ so I pray often as a part of my relationship with Him. God is my constant and my refuge when circumstances and relationships change. I know I can always run to Him when I feel like I can't handle what I'm going through.

Graf says the people who will benefit from this the most are those who live in a fast-paced society (all of us) or who have chronic pain as a result from stress. It is so beneficial to set aside time to be quiet and reflect on your life and things you hope for. You have to individually choose to practice one of these techniques, but I promise you will see results in your decreased stress levels if you are consistent.

Picture from this link

How are you mindful? Do you pray or meditate in the morning?

Art Therapy...wha?

I must admit- when Tessa Graf from Aperion started talking about art therapy, I wanted to tune out. I am not an artist and I don't really enjoy drawing. According to Graf, art therapy can be very therapeutic and can significantly reduce stress levels, regardless of the type of art. She research studies done with art creation and also psychotherapy- where the patient interprets a previously made piece. She even looked at women in textiles, who created sewn or knitted "works of art.". In all these studies, stress was significantly reduced in all settings. Art therapy can even be used by people with physical disabilities, such as vision or hearing problems.

As I researched what to write about for this post, I realized that art therapy can be a wide range of things. On the LifeHack website, I found the post 20 Art Therapy Activities You Can Try At Home to DeStress. This post outlines 20 different ways to incorporate art therapy in your own life- from things like designing a post card and using magnetic words for poetry, to gardening and redecorating a room (which I LOVE).

I also love photography, which I think could definitely be considered a form of art therapy. It calms me and creates a sense of peace in my life when I can look at nature or beautiful things and capture it on my camera. It is therapeutic for me and I want to start intentionally devoting time to photography.

How do you use art therapy in a college setting to reduce your stress? Read the article above and tell me your favorite activities!

I took this picture on my mission trip to Honduras. It was
 a huge fruit stand on the side of the road. We stopped on our
6-hour drive into the mountains. Adventure! 

Massage Therapy for Stress Relief

Ahhhh. I've always wanted to go to a spa and receive a real massage. More than just for my relaxation and pleasure, a massage can be used to reduce my stress levels for 26 weeks or more according to Tessa Graf of my Apeiron experience. Just one massage session can reduce self-reported anxiety by incredible numbers! Massages consist of manipulation of the soft tissue. It can improve circulation, relaxation, overall well-being, and pain reduction. According to Graf, the people who can best benefit from massage therapy are those with chronic pain due to stress. I definitely fall into that category because I get headaches and tight, painful knots in my shoulders and neck from stress.

Since I don't have a lot of experience with massage, I wanted to give you another resource page that gives several techniques for stress relief. The results are listed below, so please visit the page and try them on yourself or someone you know! I will definitely be utilizing these techniques with finals coming up. Click on the link below to try them with me!

Massage Therapy for Stress Relief and Much More by Susan Seliger

• Relieve Tired Eyes
• Ease Headaches and Tension
• Relax the Hands (especially after typing all day...or night)
• Relieve Neck Tension
• Loosen Tight Shoulders
• Release the Lower Back
• Soothe Tired Feet

Picture from http://cubiclebot.com/comics/a-different-kind-of-foot-massage/

Get Your Yoga On

Believe it or not, you don't have to be the skinny mom at the gym or the dirty hippie guy on the Union Lawn to do yoga. There are many types of yoga, but they all consist of stretching, strengthening, and breathing. According to Tessa Graf from my Apeiron post, the people who best benefit from yoga are those who live in a fast-paced society. Ahem, all of us. It can also help people with mobility problems. Graf gave the example of people in assisted living completing chair yoga. It can be modified for every person and has incredible benefits for stress relief.

I haven't ever consistently done yoga but I would like to start doing short combinations of poses to help strengthen my body and reduce my stress levels. This video from Youtuber erinmotz gives several great stress relief tips and shows you some moves even the newest beginner can try. The best part is, all of this can be done in a dorm room! Let me know what you think, and tell me if you've found other poses that help you! 

Why You Can Make Art and Get Massages for Stress Relief

This weekend was the Apeiron research presentation day at my university. At this event, students present research or practicums they have completed over the year for other students, faculty, and community members. Tessa Graf, a psychology student, completed research over Complementary and Alternative Medical Therapies (CAM) for stress reduction and I was so intrigued by what she discovered.

Did you know 43% of adults feel like they aren't managing their stress, and 54% of college students report feeling overwhelming anxiety? You could use pills and medicines to reduce these ailments, but for those of us who are hesitant to try or who have tried and not been successful with pills, there are alternative therapies that could prove to be more successful than the pharmaceutical route.

In the next few blog posts, I will be outlining the therapies Graf researched. I think it is so important to look seriously at alternative therapies because many of them are free! Below is a list of alternative therapies to research for yourself...it might be worth it!

• Stress and relaxation techniques
• Meditation
• Yoga
• Acupuncture
• Kava
• Homeopathic or naturopathic medicine
• Dietary supplements or herbal products
• Massage therapy
• Art, music, or dance therapy
• Meditation, prayer, or pastoral counseling, including mindfulness
• Bioelectromagnetic therapies

*This list was adapted from a post by the American Anxiety and Depression Association of America

7 Foods to Fight Stress

I've mentioned nutrition before, but I LOVE eating healthy, fresh ingredients in my meals! Nutrition is important to not only our stress levels, but also our overall health and ability to fight off disease. I am vowing to try to eat healthy during finals this semester so I don't get sick. A great way to do that is to incorporate these 7 foods into my diet! This list is by Linnea Jensen at Mind Body Green.

Dark Chocolate

If the bar is 70% cacao or higher, dark chocolate can alleviate stress and promote relaxation. It contains phenethylamine, which the chemical that explains why we feel SO GOOD when we eat chocolate. 

Spinach

I know, quite the letdown after the last food. But spinach is high in magnesium, which "improves your body's overall response to stress and stops blood pressure from spiking." I put it in my smoothies with a bunch of fruit so I can't taste it, or I cook it into scrambled eggs in the morning. Mmm.

Oatmeal

When you are stressed and crave carbs, choose a complex carbohydrate like oatmeal. These help your body produce seratonin, which can relax you and reduce anxiety. This is also great for those of us who have low blood sugar and need to eat things that won't mess up our levels. 

Walnuts

Eating 1 ounce of walnuts a day can prevent "blood pressure from rising and keeps your anxiety levels in check." For those of you with high blood pressure, this sounds like a dream come true!

Sunflower seeds

Sunflower seeds contain folate, which makes you feel good and helps you "take control of your emotional responses."

Blueberries

When the body is stressed, it releases high amounts of the hormone cortisol. The antioxidants in blueberries counteracts this hormone and reduces the effects of stress on your body.

Salmon

My favorite. Salmon contains a ton of Omega-3's, which reverse stress symptoms by "boosting seratonin and lowering anxiety hormones such as cortisol and adrenaline."

Do you feel less stressed when you're eating well? How can you incorporate these super foods into your diet?

Take a Bath

I found this image on Pinterest. Have you heard of Epsom salt baths? I've read a lot about them and supposedly they are a great way to rid your body of toxins, and lavender is very therapeutic! Baths can be a great way to practice mindfulness and relaxation. For this bath, make sure you are hydrated and able to go to sleep soon afterward. When your body detoxes, it can be very tiring. The only downside to this is that I can't do it in my dorm. I can't wait to visit home so I can try it out!

Picture from this link

What other essential oils could you put in your bath? Do you take baths regularly to reduce some of your stress?

10 Tips for a Mindful Home

Wake with the sun

There is no purer light than what we see when we open our eyes first thing in the morning. 

Sit

Mindfulness without meditation is just a word.

Make your bed

The state of your bed is the state of your head. Enfold your day in dignity.

Empty the hampers

Do the laundry without resentment or commentary and have an intimate encounter with the very fabric of life.

Wash your bowl

Rinse away self-importance and clean up your own mess. If you leave it undone, it will get sticky. 

Set a timer

If you're distracted by the weight of what's undone, set a kitchen timer and, like a monk in a monastery, devote yourself wholeheartedly to the task at hand until the bell rings.

Rake the leaves

Rake, weed, or sweep. You'll never finish but you'll learn the point of pointlessness.

Eat when hungry

Align your inexhaustible desires with the one true appetite. 

Let the darkness come

Set a curfew on the internet and TV and discover the natural balance between daylight and darkness, work and rest. 

Sleep when tired

Nothing more to it.

by Karen Maezen Miller.

Aromatherapy for Stress Relief

I'm on a little bit of an infographic kick here, but I found another one that I love. Aromatherapy has been around for thousands of years as a way to reduce stress and relax. I use a diffuser to spread the essential oils around my room. Did you know you can buy a diffuser that plugs into your USB port? I need it. Did you notice several of these are the same as essential oils you can use on your body for stress relief? They really work!

Infographic from this link

Have you tried essential oils to reduce your stress? Let me know which ones you use!

My First Podcast

Hello readers! I completed this podcast as a project for one of my classes this semester. I paired up with a girl who writes a blog about mental and emotional health. We talk about our top 5 tips for stress management and mental health, so please give it a listen at the soundcloud link below! Comment below with your thoughts or questions, I would love to answer them.

https://soundcloud.com/kasskass-3/kassidy-and-rachels-podcast

"I'm Always Tired"

Hello friends! Are you chronically fatigued, stressed, anxious? Do you have poor memory, concentration, or thyroid issues? Did you mysteriously gain weight out of nowhere recently? If so, you may be one of 80% of the population with adrenal fatigue. If you live a fast-paced lifestyle or you have a lot of obligations and responsibilities your adrenal glands can be severely depleted, resulting in more stress and adrenal fatigue. Watch this video for some helpful tips on healing your adrenal glands and getting rid of adrenal fatigue for good!

Comment below with your thoughts! 

5 Essential Oils for Stress Relief

I've been reading a lot about essential oils lately and I use them in some form or another every single day. Whether you think they're hippie, granola nonsense or not, they actually work! I read this post by The Paleo Mama discussing 5 essential oils you should be using to reduce stress and I wanted to share her tips with you. Click on the link to read more about buying and using essential oils. She uses doTerra oils, but you can buy similar blends from other suppliers! What I love about essential oils is that even as a college student, I can help heal my body with natural products like these. I would much rather put natural ingredients in my body than pay a lot of money for synthetic ingredients.

Photo from original post at The Paleo Mama

1. Lavender

Lavender has a calming, soothing effect on our bodies. When distilled through the air, it can create a peaceful environment. 

2. Frankincense

Frankincense is a healing oil. I use it every night in the blend I put on my face after cleansing. It has a comforting, relaxing aroma that can lift your mood and heighten your awareness. I'll write an entire post about Frankincense later!

3. Serenity Blend

This is a calming blend of Lavender, Roman Chamomile, Sandalwood, Sweet Marjoram, Vanilla, and Ylang Ylang. This blend calms, eases tension, and helps one fall asleep.

4. Balancing Blend

This blend makes you feel balanced, grounded, and helps with mood problems. It is composed of Spruce, Ho Wood, Frankincense, Blue Tansy, and Blue Chamomile. According to The Paleo Mama, 

"the oils in this blend are geared towards the central nervous system and is an excellent option to use when you are feeling stressed, confused, doubtful, anxious, or unsettled. This is an excellent oil to choose if you are dealing with unsettled emotions, temper problems, or mood swings."

5. Elevation Blend 

This blend is called doTerra's "joyful" blend because it helps with attention, depression, anxiety fatigue, hopelessness, and stress. It is made of Elemi, Lavandin, Lemon Myrtle, Melissa, Osmanthus, Sandalwood, Ylang Ylang, and Tangerine. 

How do you use essential oil blends to combat stress in your life? If you don't currently use them, what would you like to know more about essential oils?

7 Steps to Less Stress

Today I wanted to tell you about a lecture I heard from the Washburn University Counseling Services in my Wellness Concepts and Applications class. . These ladies and gentlemen are devoted to the mental and emotional well-being of Washburn students and they offer free counseling services to students and faculty. This particular message stuck out to me as a simple way to reduce stress in your life and I would love to share it with you! This 7-step program by WUCS is adapted from the book The Depression Cure: The 6-Step Program to Beat Depression without Drugs by Stephen S. Iladri, Ph.D.

Photo from http://paulbrooksblog.blogspot.com/2011/10/stressed.html

Step 1: Diet

According to the message, "a poor diet puts the body in a state of physical stress and weakens the immune system." Make sure you are making healthy food choices (including 5 servings of fruits and veggies each day) and eating normal portions on a normal schedule.

Step 2: Sunlight

Be outside in nature! Your body needs Vitamin D that you get from just spending time in the sun. Studies show that stress, depression, fatigue, immune system problems, and diseases are linked to vitamin D deficiency. This doesn't mean you should spend all your time sunbathing; it is recommended that we get 15-20 minutes of sunlight each day. Work on that gradual tan in the fresh air!

Step 3: Sleep

Sleep is healing. The best amount of sleep for adults is anywhere from 7-9 hours a night. I still feel sleep-deprived when I get around 7 hours, so my goal is to get a solid 9 hours of sleep every night! 

Step 4: Engaging Activities

Take time to develop your personal interests and hobbies. I really love reading, singing, painting my nails, and spending time with my family and friends. Maybe you love to build things or cook or watch TV or walk your dog. Invest in those hobbies if they bring you peace! 

Step 5: Social Support

Having someone in your life who you can really count on can greatly reduce the amount of stress you experience in a difficult time. When you don't have a support system, stressful situations can seem magnified. Make time to socialize outside of school or work at least 3 times a week-you'll find being with your friends relieves a lot of the tension you feel. 

Step 6: Physical Exercise

Not getting enough physical activity can put your body in a stressed state. I have to force myself to move around when I have a heavy week of homework because I know it is healthy for me. It is recommended that we get 2-3 total hours of physical activity each week. Pencil it into your calendar so you never have to worry about not having enough time. You might feel tired at first, but the amount of energy you'll get out of it will be so worth it.

Step 7: Strategic Activities

Strategic activities are the actions you purposefully take to get away from stress for a little bit. These differ for each person. For example, some people walk away from their stressful for 20 minutes to recharge, some find a quiet place to be alone, some make a to-do list (me me me), some meditate or pray, clean the house, or study something else. Whatever you choose to do, make sure it relieves your stress for the moment instead of adding onto it. 

What Steps do you need to work on in your life? How will changing that Step affect your stress level and productivity?

14 Habits I'm Trying to Keep

This is a quick list of ways to improve your time management. I am especially prone to procrastination because I am easily distracted (anyone else?) and it only results in more stress in my life as deadlines and due dates get nearer. When I manage my time wisely, I am able to devote more of my time to activities I enjoy- like slowly drinking a cup of coffee in the morning, reading my Bible, or adventuring with my friends- rather than always rushing to finish the next task or homework assignment. A professor gave me a worksheet with this list on it last semester and I have it posted in my dorm room; it's a good reminder to plan first so I can enjoy my time later!

1. Relax and "do nothing" for short periods each day.
2. Complete daily tasks by priority.
3. Do multiple errands at one time instead of one errand at one time.
4. Take action to further your goals instead of regretting past failures.
5. Schedule a regular 15 minute planning period to plan the next day.
6. Carry along small tasks you can complete when waiting in line or at the doctor's office.
7. Enjoy whatever you're doing, whether it's work or relaxation.
8. Set reasonable deadlines for yourself and those around you.
9. Determine whether a task is worth your time before beginning it.
10. Realize that some of your time will be spent on things beyond your control.
11. Delegate some of your responsibilities if they overwhelm you.
12. Concentrate on activities that work toward your future benefit instead of wasting time feeling guilty about what you can't do.
13. Remain confident in your judgement of priorities and refer to your prioritized plan when you face difficulty.
14. Complete your daily plan in consecutive order without skipping over difficult tasks.

What are your strategies for time management? Share them below in the comments! 

The Work Plan

Success depends upon previous preparation, and without such preparation there is sure to be failure. -Confucius

Preparation for the day is my biggest success tool to reducing stress in my life. I have found that when I write down my obligations, tasks, and goals for the day, I'm more motivated to complete them. (Do you feel a sense of satisfaction when you cross things off your list too? Do you write things you've already completed on your list just so you can cross them off?? Guilty.) I have two methods for you to keep yourself sane this semester! 

1. Keep a Planner

I keep a monthly/weekly planner that I write EVERYTHING in. Every meeting, every campus event, every birthday, every homework assignment, little reminders to myself...everything. This is where I plan my weeks and my month overall. Its my way of making sure I know when I have time to schedule things and it allows me to have peace about the upcoming week. I struggle with procrastination on homework (who doesn't) but this planner is my lifesaver. I plan my homework assignments 2 weeks in advance. I can flip to a certain day and see what homework I need to finish that night and whether or not I have free time. If I only have one chapter to read, sure I can go to Qdoba with you. 

Sidenote: I tried an electronic calendar, I really did. It's just not the same as physically writing things down and crossing them off when you finish. Maybe I'll try it again next semester. For now, give me paper and a pen. 

I took this picture so you could see a glimpse of my
February schedule. Write everything down! 

2. Write a Work Plan

In addition to planning my month and upcoming weeks, I like to take a few minutes in the morning to make a Work Plan for the day. Ann Voskamp at aholyexperience.com (one of my very favorite blogs) created a document that has revolutionized the way I plan my days. There is a place for you to write your Dire tasks that need the priority, Definite tasks to build habits- logging water and food intake, scripture memorization, working out, and your relationship focus, Daily tasks that you do every day without fail, Domestic tasks around the house (or dorm!), Doxology to remember to give thanks in every circumstance, a To-Do list for us girls who can't get enough of those, and the Day's Draft to plan out when you'll complete all this.If you don't finish all your tasks for the day, just move them over to the Dire section of tomorrow's Work Plan!

There is so much peace when we prepare and plan what we can. Of course, we cannot completely control what happens to us but when we recognize that there is grace in thankfulness and preparation, there is joy to be found! I'm choosing today to be prepared, thankful, intentional, and joyful. No more stress or sluggishness or confusion. Check out Ann's Work Plan and start the journey to live stress-free! 

What about you? What are your strategies for planning your days? Or if you don't do it the old-fashioned way, please help me understand this obsession with electronic calendars. 

Welcome!

restore: verb. to bring back to a state of health, soundness, or vigor. to renew, to renovate, to repair, to revitalize, to revive, to strengthen. 

dormant: adjective. in a state of inactivity. as if asleep, inactive. latent. passive. sluggish. sidelined.

Hi! My name is Kassidy Forshey. I am a first year student at Washburn University, where I am majoring in Mass Media Public Relations and minoring in Leadership Studies and Graphic Design. This is my second semester living in the dorms. I'm starting this blog to record my journey into a stress-free and grace-full lifestyle. College is hard, friends. I have so many obligations and sometimes I allow those things to get in the way of my health and well-being, my passions, and my relationship with Jesus. This blog will be about the intentional choices I make to reduce the amount of stress I experience and move into a more graceful, vigorous, abundant life. From dormant to a process of restoration. If you are a college student or you simply want to eliminate stress in your life, let's start a conversation! I'll answer any comments or questions or suggestions you have. Let's do this together!

One of my senior pictures, taken by Koko Photography at
Kansas City Union Station. Check out her work at
http://kokophotos.blogspot.com