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Listen to advice on how to leave stress behind. Write short notes (1-5 words). An example is done for you. At the end of the recording you will have two minutes to read through and check your answers. You will hear the information twice. You have one minute to look at the notes below.


Towards reducing stress

Example: These are tips on how to reduce stress.

If someone is stressed they are under 1) ………… and is not able to cope. The most common stressors are 2) ………… You will feel much healthier by doing 3) ………… three times a week. 4) ………… can also help reduce stress, you can even give yourself one. Following a 5) ………… is also essential. herbal teas such as 6) ………… can have an overall calming effect. Improving the 7) ………… is one of the biggest factors in stress relief, as sleep effects the memory, judgment and mood. Being attentive with 8) ………… is an important part of dealing with stress. 

Key: 1)-mental and emotional pressure, 2)-work, relationships and money, 3)- 30-45 minutes of exercise, 4)- massage therapy, 5)- healthy diet, 6)-chamomile, lavender and valerian root, 7)-sleep schedule, amount of sleep, how much you sleep, 8)-your body/physical self1)-mental and emotional pressure, 2)-work, relationships and money, 3)- 30-45 minutes of exercise, 4)- massage therapy, 5)- healthy diet, 6)-chamomile, lavender and valerian root, 7)-sleep schedule, amount of sleep, how much you sleep, 8)-your body/physical self

Transcript:

Towards reducing stress

Stress is the feeling of being under too much mental or emotional pressure. Pressure becomes stress when you feel unable to cope. Everyone reacts differently to stress and experiences different stressors, or things that cause stress. Common stressors include work, relationships, and money. Stress can affect how you feel, think, and behave. It can also impact how your body functions. Common signs of stress include anxiety, worrisome thinking, sleeping problems, sweating, loss of appetite, and difficulty concentrating, among others. It is worth taking the time to learn different strategies and techniques for managing your stress before there are serious consequences for your mental and physical well-being.

Exercise. Just 30 to 45 minutes of exercise three times a week can make you feel much healthier and in control of your own life. Studies have shown that exercise can relieve stress, reduce depression and improve your cognitive function. Exercise also releases endorphins, chemicals that trigger positive feelings.

Massage therapy can help reduce stress. A massage is a great way to relax and to minimize the physical and emotional tension you are experiencing. You can give yourself a massage by massaging your neck, forearms, and palms, ask a friend to give you a massage, or even go to a professional masseuse.

Eat well. Maintaining the right diet is the key to reducing stress. Well-nourished bodies are better able to cope with the physical and emotional side effects of stress. Moreover, stress has been correlated with overeating; people tend to seek high-calorie, high-fat foods when they feel stressed. If you want to reduce the stress in your life, then you should pay particular attention to your diet.

Incorporate stress-relieving herbs and teas into your daily regimen. A number of herbs and teas can have a calming effect and reduce stress-induced insomnia, anxiety or anger. Always make sure to consult your physician or other health practitioner before using any new herbs or supplements. The most common herbs and teas used for stress relief include: chamomile, lavender and valerian root.

Improve your sleep schedule. Sleep is simply too important to shortchange and sacrifice. Improving your sleep schedule will go a long way in helping you reduce stress, since sleep affects your memory, judgment, and mood. Research has shown that most Americans would be happier, healthier, and safer if they slept an extra 60-90 minutes each night.

Tune in to your body regularly. Most people separate their physical selves from their mental selves. However, it can be useful to take a moment and check in with and mentally scan your body to understand how stress is affecting it.

source: WikiHow

 

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