Image courtesy of Localwin.com

It’s that time of the year; finals, projects, internships, work and gorgeous weather to zap any and all productivity. When stress starts to take over, I’ve compiled a list of things to keep you cool.

For starters, PMS is a lovely plague that shows up once a month every month. A mouthful of aspirin can help, but so can the following:

Dark Chocolate. Enjoy some chocolate and indulge. Organic dark chocolate keeps sugar levels in check, which is crucial during those moody moments.

Sweet Potatoes. These potatoes help manage blood sugar levels and are more complex than the regular white ones in terms of carbohydrates.

Fennel. Apparently this mystery food, if eaten a week before your period begins, can work great as a diuretic.

B-vitamins. B-vitamins (from items like potatoes, bananas, and beer) are great for stress levels and energy.

If your period isn’t what has got you tweaked, check out these other miracle foods:

Blueberries. High in vitamin C, which has been shown to give the body added reserves to help it deal with high levels of stress, and high amounts of fiber, which help regulate blood sugar levels. Blood sugar levels that fluctuate too much are a major contributor to stress for some people.

Low-fat or skim milk. Milk is very high in calcium and B vitamins, which help build your bones and protect nerve health. It’s also high in protein, and protein helps blood sugar stabilize.

Oranges. Oranges are rich in vitamin C. When you’re stressed, your body releases even more free radicals than usual and vitamin C helps keep those free radicals in check. Basically, it helps protect the body from the effects of stress.

Brown rice. All whole grains, including bulgur wheat, quinoa, oats and brown rice contain plenty of B vitamins and also supply serotonin-producing carbohydrates that do not spike blood sugar levels. They also contain tons of fiber.

Green vegetables. Broccoli, kale, and other dark green vegetables are vitamin packed and help replenish our bodies in times of stress. These veggies also contain potassium, which is good for nerves and can help keep you feeling calm and relaxed.

Dried apricots. Apricots are full of magnesium, which annihilates stress. Some people even say that magnesium helps reduce heart palpitations brought on by stress. It’s even a natural muscle relaxant. Apricots also are high in fiber and vitamin C. Be careful with over-consuming dried apricots, however, because all dried fruits are high in sugar and fructose.

Turkey. Turkey contains an amino acid called L-Tryptophan. This amino acid triggers the release of serotonin, which is that fuzzy, feel-good brain chemical. This is why many people who eat turkey feel relaxed, or even tired, after eating it. It has a proven calming effect.

Water. It’s not a food, but water is essential to good health. Maintain a healthy water intake because even a mild state of dehydration can stress your entire body. Keep your nerves steady by staying well-hydrated.

Ashley Sepanski, B-vitamins, Blueberries, brown rice, Dark Chocolate, dried apricots, Fennel, milk, oranges, PMS, stress, Sweet Potatoes Hide

Image of Dayle (far right) with her friends, Chelsie and Bee courtesy of Rebecca Hohmann

Most college students know that long nights, little sleep and daily stresses are all part of college life. Few of these students can imagine, however, what it would be like if they got sick from ordinary things. For Dayle Hover, those stressors can lead to days of illness.

Hover is a 20-year-old college student. She attends UW-Platteville and wants to be an elementary teacher. She grew up in the small town of Friendship, Wisconsin. She loves fishing, sports, shopping and running. In fact, she has participated in numerous triathlons the past six years and will be doing a half-marathon in May. Dayle also has lupus.

Lupus is a chronic autoimmune disease that can affect the major organs of the body. It doesn’t allow the body to distinguish harmful invaders and healthy tissue so antibodies sometimes attack the healthy tissue. Those who have lupus aren’t always sick because the disease often goes in cycles. Flares occur when symptoms are prevalent, while in remission symptoms seem to disappear. Lupus is different for each person.

Hover has a mild form of lupus which is normally easily treated. But flares still happen.

“When I don’t get enough sleep for a few days, I become violently ill and the only fix is to sleep…I get so physically drained that I can’t stay awake long enough to eat and walking to the bathroom physically hurts,” she explains.

She also can get sick from being in the sun too long. To keep flares in check, Hover keeps regular appointments with a variety of specialists. These include a rheumatologist, neurologist, dermatologist, cardiologist and pulmonary specialist.

She was diagnosed at 15 after getting a bruise that wouldn’t go away. She admits it took a few years to realize what would stop her symptoms from getting too severe. In high school, she sometimes couldn’t do things with her friends because she didn’t tell herself when to rest. She learned this lesson so now she can enjoy her time in college.

“When I was younger, I didn’t think about getting eight hours of sleep a night, staying out of the sun when it’s strongest, or worrying about taking my medications every day,” says Hover. “I also started to listen to my body. If I feel stressed or tired, I make time for a nap. I give up stuff like watching T.V. or working out, so that I don’t get sick.”

Teaching others about lupus also has proven to be therapeutic. She says it’s a great feeling to explain what lupus is and spread awareness. One of her friends thought lupus was an STD. She laughed this off and explained what it really is.

Despite everything, Hover still keeps a positive attitude.

“You are a person with a chronic illness, not a chronically ill person,” she states encouragingly. “If you see yourself as a chronically ill person you are letting the disease take over your life and define you. You have lupus, lupus doesn’t have you!”

Ashley Thill, college, lupus, stress, UW-Platteville Hide

It can be both an honor and a headache to be in a friend’s wedding. There is the dress you’ll never wear again, shoes, alterations, endless gift giving, and even hotel rooms or plane tickets. With wedding season is in full swing, I have heard horror stories from both the brides and their maids. There are a few simple things to remember to ensure that your wedding party doesn’t turn into a friendship funeral.

Bridesmaids
It’s important to be conscientious of a few things before accepting the invitation of being in the wedding party. If you can’t follow this simple checklist, it might make everyone happier if you just politely decline.

• Bite your tongue. Words to the wise from one blushing bride: “Be supportive, don’t be too picky, go with the flow, and always SMILE! Also, try your hardest to get along with the other bridesmaids. There’s nothing more stressful for a bride than bridesmaids not getting along.”
• She wants YOU, not your wallet. If cost is an issue, talk to the bride long before the wedding. Explain to her your financial situation and come up with a compromise. Many of the women I interviewed said if a bridesmaid could not afford the dress, they would help.
• It’s not all about you. Take yourself out of the spotlight. Remember this is your friend’s big day and the favor will be repaid—so whatever is going on in your world you need to suck it up for one day and be a supportive friend/bridesmaid.

Brides
It’s your day and everyone is following your lead. Do yourself a favor and be aware of a few things before picking and partying with your bridesmaids.

• No one likes “Bridezilla.” We’re all aware this is the day you’ve been dreaming about since you were 7, but that does not mean that friends are subject to verbal abuse, belittling, or being your sounding board for frustrations. Nothing is worse than coming home from your honeymoon to the reality of lost friendships.
• Help a sister out! It is unfair to expect your friends to shell out hundreds, if not thousands of dollars to be a part of your big day.  Ask them (individually) what they are comfortable spending and wearing; if it doesn’t meet your expectations, come up with compromises.
• Choose wisely. If you know that there are vicious friendships/past relationships in the wedding party ask them to respect you and keep it out of the wedding. This is something that should not affect your wedding day. If it becomes an issue, then you may want to rethink who should be in your wedding.

Long story short: this day is supposed to be beautiful, not full of stress and strife! Everyone needs to keep an eye on the prize and not get sidetracked by the little details that don’t matter in the big picture.

photo by kathleen lawton-trask

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I didn’t grow up wanting to be an interior designer. In high school, I planned the Senior Prom. The experience was fun and slightly glamorous, but was also extremely stressful.

I went to film school, graduated and started writing for an entertainment magazine. But I didn’t really have an outlet for my creativity, so I headed back to school. Design school was so much harder than I imagined. Between writing papers on different styles of furniture and taking color theory classes, I had huge projects to complete in very short periods of time (just like a real interior designer).

Interior design is like creating a 3-D collage. Not surprisingly, it requires more than a good eye to be successful. I had to use math I learned ages ago, and draw in perspective. My architectural drawings were a little messy and weren’t perfectly straight. (Thank God for computer design programs!)

Here’s what I learned it takes to be an interior designer:

Passion. Just like any profession, it’s important to be excited about the job. Do you love shopping for antique fixtures? Do you rearrange your friend’s furniture? Then interior design might be a good fit.

Organizational Skills. Fabric swatches, floor plans and paint samples are involved, but half of the work revolves around paperwork. When you start out as a design assistant at a firm, you’ll probably be in charge of ordering furniture, fabrics and accessories. You’ll need to expedite these orders and make sure everything happens on time. So it’s imperative you’re organized.

Teamwork. There are so many people involved in the design process, including vendors (like painters and upholsters), as well as fellow design team members. You have to work well with others.

Communication Skills. Since interior design involves communicating with both clients and vendors, you must be a descriptive writer, cordial on the phone and in person. Interior design is not for the timid. You need to appear confident in front of a client, and be able to communicate your vision. You’ll also have to make calls you don’t want to make (like pressuring vendors to deliver the product sooner).

Knowledge of Color, Fabrics and Furniture. As a designer, other people are relying on your eye. You need to know what looks good. Color theory is important in deciding how to design a room. You must know the basics in order to communicate with other designers and vendors.

Computer and Math Skills. Drafting tables once played a huge part in interior design. Now a successful designer must be able to use AutoCAD (a computer drafting program). Learning AutoCAD is like learning another language. Large design firms have special programs that require specific computer knowledge. General knowledge of math and measuring is necessary.

Stress Tolerance. There are tons of deadlines and pressure from clients to get everything done as soon as possible. There’s a lot of room for errors, since so many measurements are needed. Nobody’s perfect — but designers try to be.

photo courtesy of carrie kravetz

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Is it often recommended when you have back tension, carpal tunnel syndrome or neck stresses to either go to the chiropractor, get a massage, change your pillow or try Pilates. If I was to utter the words “Alexander Technique” as a possible solution, most people would raise an eyebrow. Although unbelievably effective, the Alexander Technique has remained an underground solution for both athletes and entertainers to improve their performances and has yet to catch on with the general public.

The Alexander Technique is a method that helps – and works – to change your personal habits that induce stress to the body. Most often people will blame their injuries on outside sources. For instance, tennis elbow is a cause of playing too much tennis. But the Alexander technique teaches that it starts from within, making you consciously aware of how you move and how to correct it. So, in essence, it is not the activity but the way in which you do the activity that causes the injury or stress.

Frederick Alexander (1869-1955) was a Shakespearian actor who was constantly losing his voice. Determined to not let it hinder his career, he studied the behavior of his throat in a mirror. He noticed self-induced tension when speaking that he was not consciously aware of prior to. After much study and self practice, he not only saved his voice but created a whole new way of being. Through the expertise of his protégés, this practice has continued on and is no longer left only to the actors and singers to benefit.

Personally, I have studied the Alexander Technique. As a Pilates/fitness instructor, I have found this to be a wonderful addition to my practice and, for many people, the solution they have been looking for.

Here is a quick lesson that you can do at home to understand the brilliance of this practice.

When you get into bed tonight, close your eyes as you normally would and breathe deeply. Notice how relaxed you feel. Then put your attention into your neck. Are you bunching your shoulders? Are you holding tension in your neck? If so, literally tell your body to relax and to elongate growing an inch through the back of your neck. Then relax between the eyebrows. Now you are ready for bed.

With practice and with the help of an Alexander Technique teacher, you can relieve stress and become the master of your body….ah, what the world would be like if everyone knew this little secret.

To find a class or teacher near you, go to www.alexandertechnique.com.

photo by pernille h

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Ok, I admit it – I tried yoga because it was trendy and Jennifer Aniston has amazing upper arms thanks to the practice. But it soon became clear this was the best fad I had ever given in to.

Instantly hooked after my first session, I realized my flexibility improved, my lower back stopped aching and I was addicted to the relaxation I felt after each class. So I got to thinking, besides the rewards I can feel, how else might yoga be benefiting me? Here are five reasons why you should take a deep breath and get your feet wet with yoga.

It’s a Mood Booster
People suffering from depression have low brain levels of the neurotransmitter GABA. Preliminary research shows an increase in GABA in subjects who practiced yoga, joining a growing body of research that suggests yoga can improve your overall mood and decrease depression as well as anxiety.

Better Heart Health
Several trials have found yoga can actually lower your risk of heart disease. While any exercise is good for the heart, the meditative aspect of yoga seems to have added benefits. Yoga helps stabilize the endothelium (the lining of the blood vessels that contribute to cardiovascular disease when placed under stress). Meditation during yoga helps lower stress hormones, ultimately reducing the risk of a heart attack or stroke.

Improved Posture and Confidence
As you increase flexibility and strength with yoga, your posture also improves. Yoga fortifies your abdominal muscles, pulling your body upwards and slowly correcting your alignment. Over time, regular practice can help you feel more comfortable with your body, and your perfect posture may just lead to better self-confidence.

Stress Reduction
Many beginners notice reduced stress after their first yoga class. The meditative aspect of yoga often calls for increased focus on breathing and quieting your mind. There are also a slew of biochemical responses that occur during yoga, like lowered levels of hormone neurotransmitters (increasing mental calmness) and a possible rise in oxytocin, a hormone associated with feeling relaxed and connected to others.

Pain Reliever
Supermodel Christy Turlington turned to yoga during natural childbirth. “In terms of pain management, my breathing was the best thing I could do to manage pain on that level,” she told Oprah.com. Yoga also can be extremely helpful in reducing pain associated with breast cancer, menopause, and even chronic back pain. Strengthening your core immediately takes pressure off back muscles, reducing pain and discomfort. Even those suffering from menopause can sigh with relief since studies have shown those who practice yoga regularly can reduce hot flashes and enhance their energy and mood.

Simple Ways to Roll out the Yoga Mat:
•    Before getting out of bed, take a few minutes to focus on your breathing. Make exhalation more important than inhalation.
•    During the day, set aside time to sit down and re-focus. Relax your mind and watch your heart rate.
•    Sign up for a yoga or meditation class to help reduce your day-to-day stress.

photos by my yoga online

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Let’s be honest, we’ve all had those days…the ones that are so emotionally draining that all you want to do is go home and hide under the covers or worse, drown yourself in a sea of liquor. I’m talking about the days when your self-confidence is at an all time low, whether due to relationship drama, stress, or just that feeling of “I’m not good enough.” These days suck but everyone gets through them. The most productive way to do so is by examining your internal dialogue that’s whispering those negative thoughts.

Here are a few ways you can boost your confidence and self-esteem in any situation:

Work Nightmare: Within minutes it’s all over the office how you totally bombed that major presentation.
Give Yourself a Good Pinch: Take a moment, take a breath, or even take a walk. You need to mentally escape from the situation.  While you are doing this start to contradict the negative thoughts in your head.  Write down what you are thinking and challenge each thought with at least three reasons why it isn’t true.
Example:  “I’m going to get fired. I always mess up.”
1.    My boss is always complementing me on my hard work.
2.    I have had great numbers the past two quarters.
3.    I am confident when speaking to customers.

Great Expectations Gone Bad:  That guy you’ve been dreaming about for the last three months said he’ll call you Thursday, and it’s Saturday. You feel stupid for believing he would be in to you.
Don’t Just Walk the Walk: Contradict these thoughts, just like you did above. Think of all the reasons you are an awesome, savvy bellist. Let yourself be conceited! If you act confidently, people will respond to you.
Example:
1.    I write great poetry.
2.    People always complement my hair.
3.    I am good at making people laugh.

Down in the Dumps: You’re just feeling down and you have been for a few weeks. It seems nothing is going right. You feel unattractive, confused, and almost depressed.
Baby Steps: Come up with a few attainable goals. The goals can be as small as “I will attend one yoga class this week.” Make them obtainable and something that you have been putting off.
Example:  Sign up for that yoga class, and prepay for it, if possible. Investing in something, whether it’s $5-$50, increases the likelihood you will do it. Once you’ve got the first one under your belt you can continue down the list!

I know is sounds cliché, but you are in charge of your emotions, and you can take charge of these crappy days. It all comes from how you talk and treat yourself internally. So yes, you can put off by going out with friends. And hiding from the world can make you feel okay for the time being, but lets be honest: it’s just masking negative emotions you don’t feel like dealing with yet and will become worse over time.   The best advice: DEAL WITH IT NOW.

photos by just k photos, luis sarabia

health, self-esteem, stress, stressed out, women's health Hide

Women today are more frazzled and overwhelmed than ever before.  For many of us being stressed has become part of our lifestyle: managing a hectic schedule, meeting deadlines at work, arguing with a significant other, or dealing with increased financial woes, all these daily stressors can have a negative affect on our health.

Stress and anxiety not only contribute to the onset of mental and physical disorders, but can cause hormonal and immune system imbalances.  Recent studies have linked high stress levels in women to infertility, accelerated aging, skin conditions, and even a higher susceptibility to STDs…none of which I’m in any hurry to acquire.

Don’t get too stressed out, , here a few ways to manage and reduce stress:

•    Express yourself.  Your mind can only handle so much so make sure you have a release valve. Journal, do something creative, talk to a trustworthy friend, make a to-do list.  The act of writing things down automatically reduces concern and helps you remember the important things.

•    Practice relaxation techniques. Therapists swear by combining deep breathing exercises with visual imagery to calm even there most anxious patients.  The combination increases oxygen to your brain which is both physiologically and psychologically calming.

•    Delegate tasks. Instead of taking on too much, which most of us are notorious for, ask for help. Recruit a co-worker to help with a project or ask your roommate to help clean- up your place when you are overwhelmed.

•    Get moving. Exercise is a great way to reduce stress.  It releases endorphins to make you feel good, plus staying active helps ward off illness.

•    Inhale. Get a calming essential oil. Lavender, sage, chamomile, peppermint, rosemary, and ylang ylang have all been shown to reduce anxiety rather quickly.   You can dab a few drops on your wrists, neck or even your pillow. Just inhaling the scents can be relaxing, plus you’ll give off a great scent.

•    Make a list of your accomplishments and positive qualities.  It may sound conceded but can be a huge confidence boost; it’s not like your bragging to anyone but yourself.  It will remind you of situations you’ve overcome which will help you navigate through tough, stressful circumstances as they come up.

•    Boost your immune system and fight stress with nutritious foods and supplements.  Find a good immunity complex at your local Whole Foods or Trader Joes, containing high amounts of Vitamins B and C; they are often inexpensive and help fight off infection in times of extreme stress.

Remember if you are overworked, worried, or stressed it will affect all aspects of your life, your health, and your relationships. Neglecting yourself now will only cause you more anxiety and health risks later.

photo by alisa ryan

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You’ve been told so all your life.  That annoying little adage that attempted to wreak havoc with your late night parties (I mean study sessions and work preparations) but actually gave you more exercise in forgetfulness than anything else. The early bird catches the worm. And while usually you are more than content to let anyone else gather that early worm so you can eat the bird for dinner, you may soon be inclined to change that because, as it turns out, morning sunshine is really really good for you.

Strange, right?  But morning sunshine actually increases the amount of cortisol in your body (which boosts your metabolism, regulates your blood pressure, and releases insulin for blood sugar maintenance to name a few benefits) and helps you handle stress.  To keep things odd, research shows that later in the day, sunshine does not have the same effect. So it’s time to wake up early! (I saw you cringe.)

And you know what early to rise means.  Yep.  Early to bed.  Turns out that Ben Franklin guy may have been onto something with his saying, early to bed and early to rise makes a man healthy, wealthy, and wise (which, by the way, is something he tweaked from Aristotle)…and we’re going to add a little “wo” to that statement to let you know that early to bed and early to rise makes a woman healthy, wealthy, and wise.  Okay, the wealth and wisdom may be up for debate but we’re sticking with health part.

So you’re waking up early (right?) which means you’re getting more coritsol in your system (right!) which means you are less stressed (woo hoo) which means you are probably going to get better sleep (ahhhh).  That’s quite a cycle.  Weird how all these health things seem to run in packs – or walk briskly.

But the ultimate difficulty is in getting to the point where you are ready to be an early bird. So here are a few suggestions to get you on your way:
1.    Get up at a fixed time every day (all 7 of them) and go to bed only when you’re tired.
2.    Get up as soon as the alarm goes off. If you allow yourself the time to debate it in your mind, you give yourself the time to stay put…and you will stay put.
3.    Drink less coffee. A morning jolt is fine but try to wane yourself off that afternoon perk.
4.    Leave the blinds up. Morning light will set your body clock all on its own.
5.    Make your morning fun.  Listen to music. Have a healthy breakfast or a long shower.  All you need is a little incentive to get those feet moving, or dancing if you’d prefer to pull an Ellen.

photo by alex faraway

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What can make you gain weight, get sick, and possibly even do better on finals? Stress! You’ve heard it, felt it, and said it before: “I’m so stressed out.” In college there are various factors that stress us out and unfortunately linger on during our academic lives. You’ve probably heard of all the ways to cope with stress effectively, but how often do you follow them yourself? Furthermore, what are you doing to yourself by not dealing with stress well? The answer may stress you more than you think.

Our bodies are designed to deal with stress; it is a natural part of life. When your body doesn’t deal with stress effectively and your stress continues without relief, it can lead to distress – the negative form of stress. Distress affects us much differently than regular stress. Your body’s energy is drained and your immune system can weaken significantly. This can cause headaches, upset stomach, elevated blood pressure, chest pain, difficulty sleeping, moodiness and weight gain. Distress can also worsen symptoms or diseases that you are predisposed to.

Turning to unhealthy remedies for stress can be dangerous. College students, for example, often rely on parties, alcohol, drugs or tobacco as a form of stress management. Such tactics actually make things worse. Even though alcohol is a depressant, it disturbs sleep and proper functioning – both of which lead to increased stress. Such practices may cause addiction and serious, even life threatening, illness.

Now that I’ve totally stressed you out, what can you do to combat negative stress? The best way is to do whatever possible to prevent it. Examine your life to determine what areas stress you most and what you can do to improve those situations. But not all stress can be avoided. Incorporating some form of meditation has proven beneficial, as has deep breathing, healthy eating, moderate daily activity, good relationships with friends and family and an overall positive attitude. Find what works for you – something that you can enjoy and adhere to long-term. If stress is overwhelming you, professional counseling is a great option. As for me, with the stress of college finals coming up, I plan to take a yoga class instead of going out partying and will hit up a healthy, yummy salad instead of Ben & Jerry’s. It doesn’t sound easy, but it sure sounds worth it!

Learn more about Stress Health from Web MD.

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