Suffering from stress occasionally is not bad, but subjecting the body and mind to prolonged stress can be very harmful. An acceptable level of stress is not bad, on the contrary: it keeps us alert, helps us concentrate more, activates our brain, and makes it easier for us to finish our studies and obtain the
eTítulo. The problem arises when that stress gets out of hand and, instead of being limited in time, it sticks to us like our shadow and puts our physical and mental health at risk.
Exams, presentations, and other heart attacks
Both in our student stage and at work, no one is safe from experiencing prolonged stress. The level of demand in the career, combined with our own self-demand and that of our families, can complicate our lives. There are many things that usually keep us at constant stress levels, to which we must add a few peaks when exams come, when we have to speak in class, when a teacher asks, when we have to make a presentation before a panel, etc. That is why it is necessary to manage stress, or it will eat us alive. The most useful thing will be to learn certain general techniques that allow us to keep our daily tension levels to a minimum and properly control stress peaks, and for that, there are a few guidelines that will be very useful to us.
Get moving
Of course. In this blog, we have said it over and over again: practicing some sport is essential to stay healthy, reduce stress, and perform better in studies or work because it promotes concentration and activates blood circulation. Before or after class or going to our office, we should try to practice some type of physical activity that we like, and we will soon notice the results. When we are subjected to daily stress levels, the amount of a hormone called cortisol skyrockets and can have
very harmful effects on our health. On the other hand, when we exercise, we produce a chemical cocktail that includes dopamine, endorphins, serotonin, enkephalins, and endocannabinoids, which, to summarize, is like pure happiness and counteracts the harmful effects of stress.
Relaxation, meditation, and mantras
There are different techniques, more or less mystical, that we can learn to help us with stress. It is about putting ourselves, through whatever technique, at a level of tranquility that allows us to think and calm down. Lower our heart rate, breathe slowly and deeply, and if we do not reach nirvana, at least we should feel some peace. We can learn relaxation and meditation techniques in a lot of places, but before paying an unknown hippie, let's be hippies ourselves and design our own program: No one knows our body or our sensations better than ourselves, so we can take advantage of it and learn to listen to our needs (not just the basic ones, at least). The most effective trick was taught to us, back in 1890, by Ivan Pavlov and his poor confused dog. It is the law of conditional reflex, according to which we can associate a specific emotional state with a stimulus that, in principle, has nothing to do with that state. That is, if we want to, we can associate relaxation with the word
sepia. Or with peanuts. Or with our calculus teacher... (no, that would be going too far). The trick is to be consistent and repeat a behavior until our brain associates it. For example, if every time we feel good and relaxed, we get used to joining the tips of our index finger and thumb, when we are nervous and make the same movement, our brain will associate the gesture with the other emotional state and relax. It is simple but useful. If you are a believer of any religion, prayers serve the same purpose. Do not hesitate to entrust yourself to your god to find peace before any difficult moment, be it through the conditional reflex, by releasing endorphins, or by having a direct line to the Almighty. If it works, welcome it.
Let's be our own rescuers
When studying techniques for maritime and land rescue, there is a maxim for any rescuer: stop, think, and then react. The levels of stress that a lifeguard or ambulance technician can face are extremely high. It is easy to get an idea if we imagine what it can mean to arrive at a scene where there are multiple victims or having to jump into the water to rescue someone who is drowning, putting your own life at risk. But despite the risk, horror, and anguish, these professionals are prepared to silence their survival instincts and rush to the rescue. If a rescuer were to be carried away by stress, they would run as far away from the water as possible without looking back, but they do not. And this is because they are able to control their stress levels and take advantage of the state of alertness it provides; therefore, it would be very good for us to consider learning from their techniques. If in a critical situation we start hyperventilating, blank out, sweat in our palms, or all of the above, we just have to remember this:
stop (stop what you are doing, close your eyes, and take a deep breath),
think (about your preparation, that it is not an unmanageable situation, that what is making you nervous will soon be over, or anything else to understand that you are exaggerating the situation), and
react (now that you are calmer, continue).
Doctors have spoken
And what doctors recommend is to rest well and for enough hours (apparently, sleep hours and increased performance or excellent grades have a directly proportional relationship), not to consume stimulant drinks (or supplements that can cause tachycardia and agitation), and to study every day without trying to memorize (because it is very stressful), but by testing our knowledge by self-examining ourselves. It is about each person finding the technique that works best for them, but to find it, you have to search for it and work on its effectiveness. The truth is that it is worth it: can you imagine taking an exam as calmly as you go to a bar? Well, it is in your hands, so start practicing.
