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.
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| 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?
