A one-word horror story: Deadlines. That, coupled with its sequel titled Exams, are probably the major causes of students’ stress. We have arrived in the middle of the semester, and many are already burnt out from having too much of those “horror stories”. You may know that stress is not good for your health, but you may not know how to de-stress the right way. Well, fret not because in this post, we present to you ways to unwind and relieve your tension! For those living on campus, we’ve taken a step further for you and specify the suggestions to de-stress right here on campus.
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Exercise and get fresh air
Yes, we know you are busy. But 10-20 minutes is all you need, and you will come back refreshed and ready to do your work more efficiently! Bearing in mind that your goal in this case is not fitness, moderate-intensity exercises like walking or light running are the way to go. Exercising can help to increase endorphins, chemicals which are capable of reducing our perception of pain. In fact, a 20-minute walk or jog can yield up to 12 hours of improved mood!
If you are really opposed to exercising, just walking around to get fresh air helps too. Of course your choice of location matters – don’t walk around in a construction site or a hectic wet market, choose somewhere with nature, lots of sunlight and plants. Exposing our retina to sunlight helps our body to sense the time of the day, which turns out to be important as “stress can be triggered when our bodies don’t know what time it is”. Natural vegetation also has a calming effect. This dates back to our ancestors’ caveman era, when humans are comforted by vegetation as it is a way of survival.
On campus: We are blessed with various amenities and opportunities to exercise and get fresh air on campus. Check out our post on how to stay fit on campus: https://blog.nus.edu.sg/reslife/2015/10/11/how-to-stay-fit-while-on-campus/. You can also enjoy the soothing greenery in Canopy Walk in Kent Ridge Park, which entrance is somewhere behind Prince George’s Park Residences. Alternatively, for those of you who are lucky enough to get pretty natural views from your room, open your window and enjoy the scenery from your room!
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Meditate
There is a common misconception that meditation is about emptying your mind. This might seem impossible when you have 101 modules and commitments occupying your mind. But actually the key is not creating a blank mind. They key is pretty much the opposite of that – it is to be mindful and to focus your mind. You don’t need a waterfall to meditate under, simply find somewhere comfortable where you can relax and focus on one particular thing, such as your breathing. Try to focus all your attention only on your breathing, being fully aware of the air you breathe in and breathe out. If you prefer a more physical activity, yoga and tai chi also incorporate meditation and are helpful in reducing stress. However, certain yoga poses may be better than the other –researchers found that inverted stances, such as back bends and headstands, may have a greater effect on your mood and anxiety, and that the part of the nervous system that relaxes the body and mind may be stimulated when the spine is bent. There is also a new trending way of practicing mindfulness through colouring books. Whichever method works for you, the idea is to stay focused and not let any distractions to enter your mind.
On Campus: Your own room can be a good place to meditate! There are also opportunities to practice meditation, yoga, and the likes on campus, such as NUS Aerobics’ classes or NUS Art of Living’s free weekly yoga sessions.
(Source: http://lewishowes.com/wp-content/uploads/2014/11/1.jpg)
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Eat and drink right
Stress eating may not always be a bad thing. That is, if you know the right food/drinks to consume and the right portion! When you’re stressed, your serotonin (a brain chemical responsible for feelings of calmness and relaxation) level is likely to be low. Eating food which boosts serotonin like cookies, candy and ice cream may help you de-stress. A recommended portion is 100 calories, which is equivalent to 4 Hershey Kisses.
Food that contain omega-3 fatty acid are also believed to be useful in reducing stress. These include walnuts, flaxseeds, tofu, and oily fish like mackerel. Similarly, potassium has been shown to reduce the negative effects of stress. A high amount of it can be found in bananas and potatoes.
When you’re rushing to finish your work or studying, you may rely on coffee to stay awake. But caffeine can actually worsen the stress response. A much better alternative drink is green tea, which contains theanine, an amino acid that can promote relaxation, improve mood and cognition.
You can take a step further and turn this snacking into meditation as well. Instead of eating while watching or reading stuff on your screen, focus on your food and every detail of it. In other words, eat mindfully.
On campus: Healthy body, healthy mind. Check out our last post on healthy and tasty meals which can be easily made on campus: https://blog.nus.edu.sg/reslife/2016/02/15/post-cny-detox-tasty-and-easy-meals-to-make-on-campus/
(Source: https://sites.psu.edu/siowfa15/2015/11/18/why-do-some-people-stress-eat/)
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Laugh
Yes, it is that simple. Laugh. Some may like to hang out with friends and joke around. Others may find this exhausting and prefer watching funny TV shows. No matter how, laughing is a great stress remedy. Not only does it relax your muscles and stimulates circulations, it also produces natural painkiller for your body! Laughing and the positivity that comes with it helps to battle the harmful effects of negativity that comes with stress.
On campus: Connect your laptop to the TV in your residence’s TV room to enjoy funny movies or shows with friends! Just be careful not to be too loud and disturb other residents.
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Unplug (or plug in correctly)
In this day and age, many of us are overly-attached to our electrical devices, especially our phones and laptops. Yet, continuous and late night computer and smartphone use has been correlated with stress. It is important to take frequent breaks from those devices during the day and stay offline at least an hour before we sleep.
If completely stepping away from the screen is too ambitious, you can try some websites and applications which may aid in de-stressing too, such as the Anti-Stress Quotes app. Another example is calm.com. As the name suggests, it has a soothing effect which can help you unwind. There are applications that can help you meditate or doing yoga as well, one of which is called Universal Breathing – Pranayama.
We hope this post can help you unwind and de-stress during your busy periods! You can always talk to our friendly RAs whenever you need someone to talk to as well.
