OUTCOME

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