OUTCOME

c419235768

Laughing yoga.

Everyone has heard about the benefits of yoga

– but have you ever tried to laugh your way

through the session? Created by Indian doctor

Madan Kataria, the exercise encourages yogis

to do everything from chuckling, giggling to

full-blown roaring until you leave with the

biggest smile on your face whilst chanting

“one-two-three, laughter is free; east or west,

laughter is the best.”

Madan Kataria believes laughter can

cure illnesses and began experimenting

with laughter clubs during

the ’90s. Since then, the comedy

club has spread across Mumbai with

millions of people around the world

flocking over to join. However, it’s

just as easy to practice from home.


GET A SKETCH

INSERT

A

S L O

CALL 911 FOR A


BOOK TODAY

LAME

G A N

FREE COPY


Set fire to yourself.

text source: https://www.luckyvoice.com/blog/7-extremely-weird-ways-reduce-stress

a

relaxation

technique

called

“huo

liao”

(otherwise

know

n as

the

fire

treatment)

works

a treat

to

help

relieve

stress.

A trained professional first soaks a piece of herb-infused

cloth with alcohol before laying it on top of you.

The rag is then set alight whilst you’re heating up

underneath it! The whole ordeal is meant to melt away

your troubles but by the sounds of it, it’s probably melting

everything else with it…


Japanese

inventor

Hiroshi

Ishiguro

invented

a

huggable

robotic

pillow-ph

one

called

Hugvie

in

2012.

It’s

primarily

aimed

to “enhance”

mobile

phone

conversations

with

loved

ones

and is

even

shaped

like a

person

to emulate

the

closeness

felt

between

callers.

The

telenoid

uses

internal

vibrators

to

create a

synthetic

“heartbeat”

for the

robot

and

pulses

either

softly

or

loudly

according

to

the dynamic

range

of the

caller’s

voice.

Great

for

long

distance

relation-

ships

and

calls to

your

grandma

but

you

might

want to

avoid

using

this

when

you’re

on the

phone

to your

local

pizzeria,

or

when

you’re

being

pestered

about

your

next

PPI

claim.

Hug a vibrating doll.


RY SOMETHING NEW EVERYDAY

Avoid, or at least reduce, your consumption of nicotine and any drinks containing caffeine

and alcohol. Caffeine and nicotine are stimulants and so will increase your level of stress

rather than reduce it.

Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller

quantities. Therefore using alcohol as a way to alleviate stress is not ultimately helpful.

Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices

and aim to keep yourself hydrated as this will enable your body to cope better with stress.

You should also aim to avoid or reduce your intake of refined sugars - they are contained

in many manufactured foods (even in savoury foods such as salad dressings and bread)

and can cause energy crashes which may lead you to feel tired and irritable. In general,

try to eat a healthy, well-balanced and nutritious diet.

A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts

our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to

fall asleep.

Rather than relying on medication, your aim should be to maximise your relaxation before

going to sleep. Make sure that your bedroom is a tranquil oasis with no reminders of the

things that cause you stress. Avoid caffeine during the evening, as well as excessive alcohol

if you know that this leads to disturbed sleep. Stop doing any mentally demanding work

several hours before going to bed so that you give your brain time to calm down. Try taking

a warm bath or reading a calming, undemanding book for a few minutes to relax your body,

tire your eyes and help you forget about the things that worry you.

You should also aim to go to bed at roughly the same time each day so that your mind and

body get used to a predictable bedtime routine.

Talking can work by either distracting you from your stressful thoughts or releasing some of

the built-up tension by discussing it.

Stress can cloud your judgement and prevent you from seeing things clearly. Talking things

through with a friend, work colleague, or even a trained professional, can help you find solutions

to your stress and put your problems into perspective.


There are various activities that could help you

deal with

One of them is self-hypnosis.


Self-hypnosis incorporates some

of the features of guided imagery

and visualizations, with the

added benefit of enabling you to

communicate directly you’re

your subconscious mind to enhance

your abilities, more easily

give up bad habits, feel less pain,

more effectively develop healthier

habits, and even find answers

to questions that may not be

clear to your waking mind! It

takes some practice and training

but is well worth it. Learn more

about using hypnosis to manage

stress in your life.

Many people exercise to control

weight and get in better physical

condition to become more

healthy or physically attractive,

but exercise and stress management

are also closely linked. Exercise

provides a distraction

from stressful situations, as well

as an outlet for frustrations, and

gives you a lift via endorphins as

well. This article can tell you

more about the stress management

benefits of exercise, and

help you get more active in your

daily life.

V

Yoga is one of

the oldest

self-improvement

practices

around,

dating back

over 5 thousand

years! It

combines the

practices of

several other

stress management

techniques

such

as breathing,

meditation,

imagery and

movement,

giving you a

lot of benefit

for the

amount of

time and

energy required.

Learn

more about

how to

manage stress

with yoga.


ENGLISH

REALISING

THAT THE LIFE

I HAVE IS NOT

THE ONE I

IMAGINE

RUSSIAN

GOVERMENT

FINANCIAL

STRESS, NO ONE

WANTS TO DATE

ME, BUT I NEED

SEX, I FEEL LIKE I

DON’T PERFORM

AS GOOD AS

OTHER STUDENTS

RELATIONSHIPS

SOME PER-

SONAL

WORRIES

AND PUBLIC

PERFOR-

MANCES

FINANCIAL

STRESS AND

STRESS FROM

LACK OF

SELF-REALIZA-

TION

WORRIES

ABOUT THE

FUTURE, BOTH

NEAR AND DIS-

TANT

FUTURE

ASSESSMENT,

LOVE RELA-

TIONSHIP

ACADEMIC PER-

FORMANCE AT

SCHOOL

WORRIES

ABOUT FUTURE


anonymous


NONE OF THIS

creative search? eh


FEELS RIGHT


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does all this scientific stuff have to be so boring


X

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how


I CAN NOT BELIEVE YOU ARE ACTUALLY GOING TO READ THIS BUT OH WELL. GOOD LUCK.


CONTENTS

6you start the journey completely stressless excited for what is to come. you are hopeful and

do not know what you about to experience.

5you are still quite excited but it slowly starts to wear out. the feeling you cannot yet identify

starts to fill your chest. you are intrigued but catious.

4the future does not seem as bright anymore. you start to doubt whether it was a good idea to

pick such topic at all. whilst getting more and more lost, you are looking for the good side.

3you do not know what you are doing anymore. you feel trapped inside your own head and

when did it get so hot? is the ground shaking or is it just you?

2you force yourself to dig deeper. as you do so, you start to recognize the symptoms. It can

not be true, can it?

1you. are. stress_ed.


I

isolation

sometimes feeling small is


V

actually quite convenient


plot twist stress is a good guy


So-called *o-call*d "good stress," ******," or o* what wha* psychologists p*ychologi*** refer r*f*r to

as *o"eustress," a* "*u******," is the i* type *h* of *yp* stress of we ****** feel when w* f**l we wh*n feel

excited. w* f**l Our *xci**d. pulse Ou* quickens, pul** our quick*n*, hormones ou* ho*mon** change, but

chang*, there is bu* no threat *h*r* or i* no fear. *h**a* We feel or this f*ar. type W* of f**l stress *hi*

*yp* when of we ****** ride a wh*n roller w* coaster, *id* a gun *oll** for a coa****, promotion, gun or fo*

a go promo*ion, on a first o* date. go There on a fi*** are many da**. triggers *h*** a** for many this

**igg*** good stress, fo* *hi* and it good keeps ******, us feeling and i* alive k**p* and u* excited f**ling

aliv* and about *xci**d life. abou* lif*.

Not No* all fo*m* forms of bad ****** stress can become b*com*

good ******, stress, but it i* is i* po**ibl* possible to *o change chang*

your you* perception p**c*p*ion of some of *om* of the stressors of *h*

in ******o** your life, and in you* this shift lif*, in and perception *hi* *hif* can in

change p**c*p*ion your can chang* experience you* *xp**i*nc* of stress!

of ******!

Another Ano*h** type *yp* of of stress ***** is acute i* acut* stress. ******. It comes I* com** from

f*om quick quick surprises *u*p*i*** that need *ha* a n**d response. a ***pon**. Acute stress Acu**

****** triggers **igg*** the body's *h* stress body'* response ****** ***pon** as well, but a* the w*ll,

triggers bu* *h* aren't **igg*** always ***n'* happy alway* and exciting. happy and This *xci*ing. is what

*hi* we normally i* wha* w* think no*mally of as "stress." *hink of Acute a* "******." stress in Acu** itself

****** doesn't in take i***lf a do**n'* heavy toll *ak* if we a h*avy find ways *oll to if w* relax find

way* quickly. *o Once **lax the quickly. stressor Onc* has *h* been ******o* dealt with, ha* b**n we

need d*al* to wi*h, return w* our n**d body *o to ***u*n homeostasis, ou* body or *o its

hom*o**a*i*, pre-stress o* state, i** p**-****** to be healthy **a**, and *o happy. b* h*al*hy

and happy.

The *he *ype type of ****** stress we really *eally have *o to wo**y worry abou* about is i* ch*onic chronic

stress. ******. This *hi* type *ype of of stress ****** comes come* when we repeatedly *epea*edly face

stressors ******o** that *ha* take *ake a heavy a heavy toll and *oll feel and inescapable. feel ine*capable. A stressful A

job ******ful or an unhappy job o* an home unhappy life can home bring life chronic can b*ing stress. ch*onic This is

what ******. we *hi* normally i* wha* think we no*mally of as serious *hink of stress. a* *e*iou* Because ******. our

bodies Becau*e aren't ou* designed bodie* a*en'* for chronic de*igned stress, fo* we ch*onic can face ******, negative we

health can face effects nega*ive (both heal*h physical effec** and (bo*h emotional) phy*ical if and we deal emo*ional)

if we stress deal wi*h for an ch*onic extended ****** period fo* of an time. ex*ended pe*iod of

with

chronic

Okay, *ime. back to good stress. Knowing about the different types

of Okay, stress, back it makes *o good sense ******. to get more Knowing good abou* stress *he into diffe*en* your life.

Because *ype* of you ******, actually i* make* can get *en*e too much *o ge* of even mo*e the good good ****** type

of in*o stress, you* it's life. important Becau*e you to ac*ually choose can activities ge* *oo in your much life of even that

make *he good you *ype feel good, of ******, happy, i*'* and impo**an* excited about *o choo*e life. It's ac*ivi*ie* also a

good in you* idea life to *ha* cut make out as you many feel good, activities happy, as you and exci*ed can that abou* drain

you, life. I*'* or lead al*o to a good the experience idea *o cu* of ou* chronic a* many stress. ac*ivi*ie* One good a* way you

to can gauge *ha* whether d*ain you, or o* not lead an activity *o *he is expe*ience worth your of time ch*onic is to

pay ******. attention One good to how way the *o thought gauge whe*he* of it makes o* you no* feel. an ac*ivi*y Do you

feel i* wo**h excited you* at the *ime thought? i* *o pay Is it a**en*ion a "want to" *o activity, how *he or *hough* a "have

to" of i* activity? make* Be you sure feel. your Do "want you feel to" exci*ed activities a* are *he all *hough*? things you I*

really i* a "wan* do want *o" to ac*ivi*y, do, and o* your a "have *o" to" ac*ivi*y? activities Be are *u*e all absolutely

"wan* necessary. *o" ac*ivi*ie* (Read a*e this all *hing* article you on *eally setting do priorities wan* *o and do,

you*

creating and you* or "have tweaking *o" a ac*ivi*ie* life plan.) a*e all ab*olu*ely nece**a*y.

We've (Read alluded *hi* a**icle to it twice on *e**ing already: p*io*i*ie* good stress and can become c*ea*ing bad o*

for *weaking you if a you life experience plan.) too much of it. (Adrenaline junkies

know We've this alluded firsthand.) *o i* *wice This is al*eady: because good your ****** stress can response become is

triggered bad fo* you either if you way, expe*ience and if you're *oo adding much that of to i*. chronic (Ad*enaline stress,

or junkie* several know other *hi* stressors, fi***hand.) there Thi* is still i* a becau*e cumulative you* effect: ****** lots

of *e*pon*e stress! i* **igge*ed ei*he* way, and if you'*e adding *ha*

*o ch*onic ******, o* *eve*al o*he* ******o**, *he*e i* **ill

a cumula*ive effec*: lo** of ******!

That's *ha*'* why it's i*'* important impo**an* to *o be b* in

tune in *un* with wi*h yourself you***lf and be and able b* to

tell abl* when *o **ll you've wh*n you'v* had too had much. *oo

You much. may You not may be able no* to b* eliminate abl* *o

all *limina** stress, all but ******, there bu* are *h*** often

ways a** of**n that you way* can *ha* minimize you can or

avoid minimiz* some o* of avoid the stress *om* in of your *h*

life, ****** and in this you* can lif*, make and it easier *hi* can to

handle mak* i* the *a*i** rest. Particularly *o handl* if you *h*

can ****. avoid Pa**icula*ly the most taxing if you forms can

of avoid stress, *h* you'll mo** have *axing more fo*m* resilience

******, against you'll the types hav* of stress mo**

of

in ***ili*nc* your life again** that are *h* unavoidable. *yp** of

****** in you* lif* *ha* a**

unavoidabl*


d a y s u n t i l d e a d l i n e : 5

To use the example again of an adrenaline

junkie, your habit of trying to fill your days

with multiple competing demands can quickly

spiral out of control. Eventually the brain

develops a tolerance for stress, so you’ll

need more of it to feel the same rush. Ultimately,

you’ll end up constantly pushing

yourself to force your body to release that

burst of cortisol and adrenaline you’ve

become accustomed to. But how do you split

the benefits from the harmful effects?

N0 M0000M

A 2014 study conducted by the American Psychological

Association found that 42 percent of

MY

adults

GOD

say they are

STOP

not doing enough

TALKING

or are

not sure whether they are doing enough to

manage their stress. Twenty percent say they

are not engaging in an activity to help relieve

or manage their stress.

To manage your stress levels and separate

good from bad symptoms, keep a

positive attitude. Keeping stress to a

healthy level is achievable through the

use of relaxation techniques, including

deep breathing and guided imagery. Acknowledge

your worries instead of building

them up in your mind until you are

overwhelmed.

In addition to thinking positively about stressors,

deep abdominal breathing and training in

meditation and mindfulness, or regulating one’s

own mental and physical states, helps moderate

stress.


ST RE S S CA N A FF E C T N OT

ON LY YOU R MIND BU

T YO UR B OD Y AS W E LL

ST RE S S CA N A FF E C T N OT ON

LY YOU R MIND BU T YO UR B OD Y AS

W E LL

N MIND ST RE S S BU CA T YO A FF E UR C T B OD N OT Y ON AS LY W YOU E LL R


procrastination

I

Procrastination

(from Latin's

"procrastinare",

that

translates

in to: the

p r e f i x

pro-, 'forward',

and

the suffix

-crastinus,

'till next

day' from

cras, 'tomorrow')

.

Procrastinators

may say they

is the avoidance of doing a task that

needs to be accomplished. Sometimes,

procrastination takes place

until the "last minute" before a

deadline

perform better

under pressure,

but more often

than not that's

their way of

justifying putting

things off.

The bright

side? It's possible

to overcome

procras

tio


’LL

DO

IT

tinan—with

effort. Perfectionists

are

often procrastinators;

it is psychologically

more acceptable

to never

tackle a task

than to face the

possibility of

falling short on

performance.


nability to focus


Stress is your body’s way of responding to any kind of demand or threat. When you sense danger—whether it’s real

or imagined—the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction or the "stress response".

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations,

stress can save your life—giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.

Stress can also help you rise to meet challenges. It’s what keeps you on your toes during a presentation at work, sharpens your concentration

when you’re attempting the game-winning free throw, or drives you to study for an exam when you'd

rather be watching TV. But beyond a certain point, stress stops being helpful and starts causing major

damage to your health, your mood, your productivity, your relationships, and your quality of life.

Fight-or-flight response: what happens in the body

When you feel threatened, your nervous system responds by releasing a flood of stress hormones, including adrenaline

and cortisol, which rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood

pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength

and stamina, speed your reaction time, and enhance your focus—preparing you to either fight or flee from the

danger at hand.

Your nervous system isn’t very good at distinguishing between emotional and physical threats. If you’re super

stressed over an argument with a friend, a work deadline, or a mountain of bills, your body can react just as strongly

as if you’re facing a true life-or-death situation. And the more your emergency stress system is activated, the easier

it becomes to trigger and the harder it becomes to shut off

INS

MNIA

If you tend to get stressed out frequently—as many of us do in today’s demanding world—your body may be in a

heightened state of stress most of the time. And that can lead to serious health problems. Chronic stress disrupt

nearly every system in your body. It can suppress your immune system, upset your digestive and reproductive systems

increase the risk of heart attack and stroke, and speed up the aging process. It can even rewire the brain, leaving you

more vulnerable to anxiety, depression, and other mental health problems

Health problems caused or exacerbated by stress include

Depression and anxiet

Pain of any kin

Sleep problem

Autoimmune disease

Digestive problem

Skin conditions, such as eczem

d a y s u n t i l d e a d l i n e : 4


y

d

s

s

s

a

.

s

,

.

:

Stress is your body’s way of responding to any kind of demand or threat. When you

sense danger—whether it’s real or imagined—the body's defenses kick into high gear in a rapid,

automatic process known as the “fight-or-flight” reaction or the "stress response".

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic,

and alert. In emergency situations, stress can save your life—giving you extra strength to defend yourself, for

example, or spurring you to slam on the brakes to avoid an accident.

Stress can also help you rise to meet challenges. It’s what keeps you on your toes during a presentation at

work, sharpens your concentration when you’re attempting the game-winning free

throw, or drives you to study for an exam when you'd rather be watching TV. But

beyond a certain point, stress stops being helpful and starts causing major

damage to your health, your mood, your productivity, your relationships, and your

quality of life.

Fight-or-flight response: what happens in the body

When you feel threatened, your nervous system responds by releasing a flood of stress

hormones, including adrenaline and cortisol, which rouse the body for emergency

action. Your heart pounds faster, muscles tighten, blood pressure rises, breath

quickens, and your senses become sharper. These physical changes increase your

strength and stamina, speed your reaction time, and enhance your focus—preparing

you to either fight or flee from the danger at hand.

Your nervous system isn’t very good at distinguishing between emotional and

physical threats. If you’re super stressed over an argument with a friend, a work

deadline, or a mountain of bills, your body can react just as strongly as if you’re facing

a true life-or-death situation. And the more your emergency stress system is

activated, the easier it becomes to trigger and the harder it becomes to shut off.

If you tend to get stressed out frequently—as many of us do in today’s demanding

world—your body may be in a heightened state of stress most of the time. And that

can lead to serious health problems. Chronic stress disrupts nearly every system in your

body. It can suppress your immune system, upset your digestive and reproductive

systems, increase the risk of heart attack and stroke, and speed up the aging process. It

can even rewire the brain, leaving you more vulnerable to anxiety, depression, and other

mental health problems.

Health problems caused or exacerbated by stress include:

Depression and anxiety

Pain of any kind

Sleep problems

Autoimmune diseases

Digestive problems

Skin conditions, such as eczema

Heart disease

Weight problems

Reproductive issues

Thinking and memory problems


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https://www.health.harvard.edu/staying-healthy/the-importance-of-staying-hydrated

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a y s u n t i l d e a d l i n e : 2


I’m done


How you doin’?

BHSAD FAD 2018 STRESS-ED KATYA SLOBODSKAIA

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