“Change the “E” word from exercise to enjoyment.” -University of Georgia Health Center

Many people think of exercise as a hassle or an annoyance; something they don’t have time to fit into their day. Everyone knows that exercise is good for your health and can help maintain a healthy body weight. However, exercise is also great for stress.

There are many ways you can benefit from exercise when you are stressed out. Exercise can help you feel less anxious and agitated. When you exercise, your body releases endorphins. Endorphins are your body’s natural chemicals that relieve pain and make you feel good and relaxed. Exercise can also give you a better self body image because when you exercise you naturally feel better about yourself. (http://www.acefitness.org/FITFACTS/fitfacts_display.aspx?itemid=51)

There are many other benefits you can get from exercise including an increase in energy, a better night’s sleep, increased ability to concentrate, a boost in metabolism and immunity, and better cardiovascular health. Exercise can also help you lose and maintain weight in a healthy way and increase your self-esteem.

Exercise can sometimes get a bad rap. Many people think they have to go to the gym and lift weights or go on a treadmill. It’s exactly that idea that makes people not want to do it. However, you can get exercise doing anything. Walking, running, hiking, biking, dancing, swimming, anything! In order to enjoy exercise you need to choose something you like and enjoy! (http://www.uhs.uga.edu/stress/exercise.html)

Massage therapy is a great way to relax not only physically, but also mentally. Massage therapy has been proven to be an effective stress reducing technique. During a massage, as your muscles start to relax, so does your mind. There are many different kinds of massages. Some may focus on total body relaxation like a Shiatsu massage, and others may focus on problem areas like a sports massage. Getting a massage from a professional is ideal because it allows you to do no work and will give you total relaxation. However, you can also give self-massages. To read more please visit http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

Finals are coming up! Need a massage to relax?!

UNH Health Services offers massages to UNH students and faculty at very reasonable prices. All massages are 50 minutes long and you can choose from a traditional massage or a hot stone massage. Visit the health services website to learn more! You can also set up an appointment online! http://www.unh.edu/health-services/ohep/massage.html

I have heard, many times, people sigh from stress and exclaim, “I need a drink!” When stressed, many people bring up the fact that they need alcohol, however, alcohol is not an effective stress reliever. Just like nicotine, alcohol can have a short term effect on the stress response system but only in little exposure and small doses may it be beneficial. Research has been done to test the effects stress and alcohol have on each other and results have shown that drinking may actually induce stress. Depending on the person and whether or not there is a family history of drinking, chronic stress may even lead to alcoholism. To learn more please visit http://pubs.niaaa.nih.gov/publications/aa32.htm

On Tuesday May 4th- BIG Tai Chi 1:00-2:00 p.m.- T-Hall Lawn

Visit for more info: https://calendar.unh.edu//EventDetails.aspx?data=hHr80o3M7J52g4y1o8Hb5uaeCVuyWeUSdYRpG49oFjs%3d

On Wednesday May 5th- Yoga 12:00-1:00 p.m.- Wildcat Den, MUB

For more info: https://calendar.unh.edu//EventDetails.aspx?data=hHr80o3M7J7lQcmk%2fjAK0ZLsUSLZwAT5rU%2f%2b%2bFvDBYk%3d

Tai Chi originated in ancient China. Just like yoga, it is a mind-body practice. Many people over the world have been practicing Tai Chi in recent years and can be done in groups or individually. Tai Chi is composed of very slow, gentle movements of the body while deep breathing. It is sometimes called “moving meditation.” Tai Chi is supposed to assimilate the antagonistic forces of yin and yang and to create a harmonic life.

Tai Chi has also been studied (and still undergoing studies) to test the effects it has on health and wellness. It is said that Tai Chi may improve muscle strength, balance, sleep, and may ease pain and stiffness. Tai Chi has also prove to be beneficial to people with rheumatoid arthritis, chronic heart failure, osteoarthritis, bone loss, and fibromyalgia.

To learn more about Tai Chi please visit http://nccam.nih.gov/health/taichi/

This video is a slideshow of beautiful pictures with relaxing piano music in the background. Check it out!

Video courtesy of Google.

The Seven S’s for Managing Stress

1. Sleep. Get enough of it on a daily basis. A tired mind and body are poor allies in stressful situations.
2. Sustenance. Treat your body like a friend. Eat well, exercise daily, and learn some stretching techniques to help you relax. Avoid relying on the false stress reducers like alcohol, caffeine, or nicotine. When you experience illness or distress, get help.
3. Solitude. All of us need some time alone; some people need a lot, some only a little. It’s not the amount of time you spend alone that matters but what you do with that time. This is time to refill your emotional reserves and to give your mind a chance to quiet down and rest. The better you can learn (through meditation, relaxation, restful activity, and recreation) to quiet your mind of all the chatter, the more effective your solitude will be.
4. Sharing. Just as solitude is important, so is sharing your thoughts, your emotions, your hopes, your fears, your life, and your stress with someone else. Learn how to interact with others, particularly your family and close friends, as a genuine, present human being. Practice listening to someone else and really try to understand what they are saying. Find people you trust enough to share your failures with as well as your victories. Your life is stressful enough without trying to do it all alone.
5. Silliness. Don’t take yourself so seriously. It doesn’t matter how big and important your workload is; if you can’t laugh at yourself, you’re a heart attack waiting to happen. At least once a week, do something fun that involves no competition. Nothing relieves stress and tension better than a good laugh. Try to laugh a dozen times a day.
6. Spirituality. Spirituality doesn’t necessarily mean religion. Find what works for you and than pay attention-to it. If a particular religion or spiritual practice works for you, put it into action in your life. If getting out in nature is a spiritual experience for you, go regularly. Whatever you choose let it give you some perspective on your life. A strong sense of spirituality can also provide you with guidance and direction which will help to reduce anxiety, worry, and guilt.
7. Schedule. Make stress management a part of your life. Schedule time for all of the other “S’s.” The less time and energy you have to devote to simply trying to find the time, the more likely you can do things like exercise, play, or enjoy some solitude.

I’ve told you about a few stress reducing techniques over the course of this blog. However, many people’s lives are hectic and very busy and some people may not be able to partake in activities like Yoga, T’ai Chi, and meditation all the time. Everyone has their own way to help them deal with stress and may not need to use those types of techniques, however, you should make stress management a part of your lifestyle and practice it daily. You can easily fit these 7 S’s into your daily routine!
To read more, visit Notre Dame’s website! http://oade.nd.edu/support-for-students/alcohol-and-stress/

In early March, UNH had a showing of Stress: Portrait of a Killer. It is a documentary based on the studies and findings of Robert Sapolsky, a professor of Neurobiology at Stanford University. Sapolsky works with baboons, a species that truly reflects the effects stress has on the body. While working with the baboons Sapolsky discovers the effects of the stress response on an individual. However, I believe the most important thing Sapolsky determined is that stress is not just a state of mind. It is real and it is detrimental to our health.

Robert Sapolsky did a great job with conducting this research. I thought this documentary was fantastic. It’s amazing to see how stress really can affect the body, not only in humans, but in all species. Every species has their own way of dealing with stress, yet we all are very similar. Zebras are able to immediately turn off their stress response right after the threat is gone, however it seems to take a little longer for humans to do so. Another thing I found interesting is that stress also depends on social status. It is proven that people on the lower end are more susceptible than people with higher social status.

I think Robert Sapolsky’s research is very crucial and very valuable to us. All these years everyone thought that stress was only a state of mind. We did not know, however, how dangerous it is to our body and our health. It is very important for people to take stress seriously and to learn how to manage it.

To see a preview, go to this site.

http://killerstress.stanford.edu/

As you may know, stress can be both good and bad for the body. Stress can give us the ability and strength to fight or flee from things that are threatening us. Also, stress can increase our body’s performance. However, stress has many negative affects on the body. Stress can directly affect our body and its ability to ward off disease. If you have too much negative stress in your life it can affect your reproductive system, immune system, and your digestive system. Stress can also increase your chances of developing cancer and cardiovascular disease. It is very crucial for people who are highly susceptible to stress to try different techniques to help lower their stress levels. That way you can lead a long happy & healthy, stress free life!

http://www.medicalmoment.org/_content/risks/dec04/279555.asp

“Draw me how you feel.” -Sharlene Gin

Art Therapy is a great relaxation technique. Just like journaling, art therapy can be used as a way to come to terms with your problem and express your feelings about it in a creative manner. You do not have to be a great artist in order to try art therapy. Even just scribbling can be fun and creative. It is said that each stroke you make, and each color you choose has some sort of meaning.

Art therapy has been said to have many effects on an individual. It is said that is can strengthen the ego, uncover anger, reduce guilt, control impulse, and to help cope during illness or tough times. Once again, you do not need to be an artist to experiment with art therapy. It is a simple and fun technique that I believe anyone can and should try.

http://www.managing-stress.org/managing-stress/using-art-therapy-for-stress-relief/