Maintain an active lifestyle and improve your physical health before an exam to reduce stress.
One of the most powerful and scientifically supported ways to manage stress is through physical activity. Mental health is more important than physical health. Most of the students are already stressed out about submitting their assignments on time. To help them cope with this situation, we provide a hassle-free PhD Dissertation help UK.
Cortisol and adrenaline are two stress chemicals that are immediately reduced by exercise. Exercise simultaneously boosts endorphin production, which elevates mood and functions as a natural painkiller.
Additionally, you will be able to handle stress better as your physical health advances.
1. Lengthen
Although stretching has been proven to lower blood pressure and tension, did you know that stretching also increases flexibility?
To get you started, try this quick 15-minute stretching regimen.
2. Take a Little Stroll
Your stress levels can be lowered by taking a stroll.
You can think while you walk and take a quick break from studying.
A regular 10- or 20-minute stroll with your family or friends is a great way to relax.
3. Consistent Exercise
Studies have demonstrated that high-intensity aerobic exercise can enhance wellbeing.
It is now time to begin!
This doesn’t mean you have to start running marathons, but it does mean you need to get regular exercise into your schedule.
Here are some suggestions:
Three to five times per week, spend 30 minutes working out.
Establish modest, even trivial, daily objectives and focus on consistency. Scientific study demonstrates that frequency is more significant than intensity when it comes to establishing new habits, such as exercising.
Try exercising while listening to music, audiobooks, or podcasts if you simply do not enjoy exercise in any way.
Find a “partner in exercising.” It is simpler to keep to a routine when you have a workout buddy.
4. Each Day, Take in Some Natural Light
To raise your serotonin levels, increase your exposure to sunlight.
You should get at least five to fifteen minutes of sunlight each day to keep your serotonin levels in check.
But if you’re going to spend more than 15 minutes in the sun, protect your skin by wearing a helmet and using sunscreen.
5. Get Adequate Sleep
A young man is dozing off.
Long-term study sessions are draining and are not a desirable study habit. According to study, your stress levels increase when you don’t get enough sleep.
Inextricably related are stress and sleep problems. Stress might make it more difficult to fall asleep. It may potentially contribute to sleep issues.
Getting enough sleep also helps to lessen the impacts of stress.
To ensure you always have a restful night’s sleep, follow these tips:
Try to have a consistent bedtime and wake up time each day. This enhances the quality of your sleep and helps to regulate your body’s natural schedule.
Refrain from sleeping in, even on weekends. As much as you can, try to maintain a consistent sleep routine. If you have a late night, consider sleeping the next day rather than taking a quick nap.
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Avoid using any electrical devices in your bedroom. Electronic devices that generate blue light, such a phone, tablet, computer, or television, are particularly disruptive to sleep.
Before heading to bed, unwind. An hour before going to bed, turn off all electronic devices. Consider reading a book, relaxing music, or thinking back on a pleasant memory.
6. Exercises for Deep Breathing
Studies have demonstrated that deep breathing lowers cortisol levels.
You can attempt a variety of deep breathing techniques, but these are a couple to get you started:
Put one hand on your stomach while you sit or lie down in a comfortable posture. Inhale deeply through your nose, allowing the air to fill your lungs as you feel your hand being pushed outward. As you exhale from your lips, you’ll notice your hand retraction. Repeat 5 to 6 more times.
In the morning, as you get out of bed, stand up straight, bend your knees just a little, and lean forward at the waist. Let your arms hang loosely to the ground. Return to your initial standing position by taking a slow breath in. Your head should be the last component of your body to straighten. Return to your bent position at the conclusion of your breath as you slowly exhale. Repeat 5 to 6 more times.
7. Eat Enough Kiwi for Vitamin C
Ascorbic acid, a form of vitamin C, has been shown in studies to help lower blood pressure and cortisol levels, two markers of stress.
It is essential that you get adequate vitamin C in your diet because the human body cannot generate it.
Here is a list of foods and vegetables high in vitamin C:
· Guava
· Pepper/capsicum
· Kiwifruit
· Strawberries
· Orange
· Papaya
· Broccoli
· Tomato
· Kale
8. Consume Less Sugar
According to studies, the adrenal glands release the stress hormone cortisol when you are under stress.
On the other hand, cortisol affects your blood sugar level. As a result, you will become more stressed the more sugar you ingest.
Did you know that more than anything else, what happens in the morning affects how your body responds to stress?
This is because your body establishes its blood sugar “clock” based on what you do as soon as you wake up.
Here are some tips for cutting back on sugar while still eating a balanced diet:
Don’t:
· Breakfast is not required.
· Eat candy or sugary cereals.
· Drink sweet liquids.
Do:
· Eat a breakfast that is high in protein. Include items like nuts, oats, peanut butter, eggs, and peanut butter.
· Four to five servings of fruits and vegetables should be consumed daily.
· Increase your intake of fish like trout and salmon.
· Organizational techniques to lessen anxiety before an exam
· Planning ahead to study for an exam will be possible if you have strong organisational abilities and focus.
· Starting late and cramming too much information before an exam are two common causes of anxiety. So instead of making stressful exams into exams, just make them exams to relieve your tension.
9. Organize Your Workspace
A messy desk is a sign of a cluttered mind, have you ever heard the saying?
It turns out that your mother doesn’t just say that to get you to clean your room. It is accurate in terms of science.
You may focus less on studying for the test the more disorganised your workstation is. This is due to the constant barrage of distractions that your brain receives.
Your brain becomes overloaded and becomes less able to think clearly, which causes stress.
You must therefore clean your workplace and your space. Do the following to become organised:
Make your workspace as clutter-free as you can. Remove all unnecessary items, including staplers, food, and pictures. Get them out of the way or outside the room.
Utilize the drawers. Put things in your closet or drawers. Only the tools and literature needed to finish your present assignment should be on your desk.
Make your workspace clear. Clean your desk and room completely after clearing your workspace.
Get yourself straight before you go. Spend five minutes at the end of the day tidying up so you may begin the next day with a desk and head that are free of clutter.
10. Research and put time management strategies into practise
According to a student research, those who received time management instruction experienced less exam-related anxiety than those who did not.
Getting enough rest and a good night’s sleep is a key component of effective time management because it will leave you feeling energised and ready to concentrate when studying.
Effective time management prevents you from feeling overburdened, which lowers stress.
