William's Weblog – Anderson Private School for the Gifted, Talented and Creative

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William's Weblog – Anderson Private School for the Gifted, Talented and Creative

Dance in the Rain / Simple Ways to Relieve Stress / School Calendar 2022-23

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Your Life
can add Poetry
to this Beautiful World
of ours.

Life
can be even more
Beautiful
  with subtle changes to the lyrics
of Life,
Lived in moderation.

“Moderation in all things”
Aristotle
Beautiful Orchid Flowers Blooming in Stock Footage Video (100% Royalty ...“The only person
you are destined to become
is the person you decide to be.”
RALPH WALDO EMERSON

You
tell your own story
of surviving the circumstances
of Life
and of perseverance through it all,
 of becoming the Person
you have become Today.

You are
what Love has made.
You are what your
Love
is.
.
The expressions of Love,
and only Love,
reveal how Beautiful the Lyrics
of Life
can be to everyone.
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Feelings
come through Life
so hauntingly in our
Lives.
For all those who have suffered
and persevered in their own Lives,
Love touches the Soul
in a very special way.
.
We Learn
to sing a Song,
and Pray
to Truly Live
every day.
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Feeling
the Love of God
 flow through our body and Soul
 makes us Forever Grateful.
How Beautiful Life is
when we Journey on
with
the Love of God
in our Heart.
.
Life 
is here for all of us
to enjoy.
Let the Peace
of God
fill your Heart
and mind and body
to Heal within,
and be Thankful
for our Freedom
to Pray
and Love the Lord.
May GOD
Bless us all.

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When rain
has hung the Leaves
with Tears of Joy untold,
be bold
and go back
to so many cherished memories
of Childhood,
and remember how your Parents
taught you to waltz to the Music
of Life
and dance in the
rain.

The Time
to be grateful
is now.
For this moment
is all we Truly have.

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We are here
but for a Blink
of God’s Eye.

My Dear Friends,
Friendships
often lead to
Love
of a depth and force
beyond our capacity
to understand.
.
And we have
the capacity
to Love
the Whole World.
Clear butterfly! :-) | Wild animals pictures, Beautiful ...With over 7 billion people 
exerting pressure against the limits
of our Mother Earth,
 our awareness is calling upon us
to Love our World.
.
The Love of God
is found in our World
near to hand
in the food we eat,
in the air we breathe,
and in the Beautiful People
that Bless
our days.

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The Tides
of our Devotion,
can write
the Will of God
across the Stars,
and free Mankind
from the shackles
of sin.

Only Love
will convey the Essence
of His Reality.
.
Our Human experiences
and Life’s Marvelous Adventures
can give us Blessings
for as long as we Live.
Such is
the Love of
God.

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His Love
is so calming
for the Heart and mind.
Restless thoughts 
and troubled worries
move far away,
when we wander in the Beautiful Fields
of Flowers and Prayers.
.
Thank God
for the Oasis of comfort
within the Beautiful and Sacred
Words
of Our Precious Lord
.

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 A Beautiful Life
is enhanced by the
Words
of our Sacred Lord,
that calm and console
bruised and broken
Hearts,
and bring Peace to our
mind.
.

God
will Heal the Soul 
 and help all your troubles
fade away.
.
What a Blessing
 
to be in God’s
Beautiful World
.

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Let us Pray
a Beautiful Prayer.
God is within us.
And as we come to enjoy
the adventures
of Life,
we discover
that Holy Creations
are here
and there
and everywhere.
.
The Beauty
of God’s World
is here to bring us all
some distraction from grief,
and give insight 
into Panoramic Joy.

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Humanity
can share knowledge
and Hope and Joy,
as the whole World
 is working together.
.
What our civilization
can become,
is what we should
become.

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Enjoy 
this moment.
.
The Serenity
and the magnificent Beauty
found in all of Nature,
gives us Hope
and tells us that there is a reason
for your day to be as Wonderful
as you are.
.
There is a solution to every
problem
and a Rainbow present
after the rain.
.
Call upon God’s Love,
and everything will be fine
in the end.

Goodnight.

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16 Simple Ways to Relieve Stress
click here to read more

Stress and anxiety are common experiences for many people. In fact, millions of adults in the United States say they feel stress or anxiety daily.

Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

What’s more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others (1Trusted Source, 2Trusted Source, 3Trusted Source).

Plus, research shows that parents, people in professions such as healthcare and social work, People of Color, and LGBTQIA+ individuals are more likely to have higher stress levels (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

Minimizing the chronic stress of daily life as much as possible is important for overall health. That’s because chronic stress harms health and increases your risk of health conditions such as heart disease, anxiety disorders, and depression (8Trusted Source, 9Trusted Source, 10Trusted Source).

It’s important to understand that stress isn’t the same as mental health disorders such as anxiety and depression, which require treatment from medical professionals. Although the tips below may relieve many types of stress, they may not help people with these conditions (11Trusted Source).

Here are 16 evidence-based ways to relieve stress.

1. Get more physical activity 

If you’re feeling stressed, moving your body on a consistent basis may help.

A 6-week study in 185 university students found that participating in aerobic exercise 2 days per week significantly reduced overall perceived stress and perceived stress due to uncertainty. Plus, the exercise routine significantly improved self-reported depression (12Trusted Source).

Many other studies have shown that engaging in physical activity helps reduce stress levels and improve mood, while sedentary behavior may lead to increased stress, poor mood, and sleep disturbances (13Trusted Source, 14).

What’s more, regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (15Trusted Source, 16Trusted Source).

If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.

Summary

Regular exercise may help reduce stress and improve symptoms related to common mental health conditions such as anxiety and depression.
.

2. Follow a healthy diet 

Your diet affects every aspect of your health, including your mental health.

Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels (17Trusted Source, 18Trusted Source, 19Trusted Source).

Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.

Plus, not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins (20Trusted Source).

Minimizing your intake of highly processed foods and beverages and eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.

Summary

Following a nutrient-dense diet and limiting ultra-processed foods may provide your body with the nutrients it needs for optimal health and decrease your risk of deficiencies in nutrients that help regulate stress.

 
3. Minimize phone use and screen time  

Smartphones, computers, and tablets are an unavoidable part of everyday life for many people.

While these devices are often necessary, using them too often may increase stress levels.

A number of studies have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).

Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids (25Trusted Source, 26Trusted Source, 27Trusted Source).

Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels (28Trusted Source).

Summary

Minimizing screen time may help reduce stress and improve sleep in both children and adults.

 
4. Consider supplements

Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.

Plus, some studies show that certain dietary supplements may help reduce stress and improve mood.

For example, when you’re chronically stressed, your magnesium levels may become depleted.

Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people (20Trusted Source, 29Trusted Source).

An 8-week study in 264 people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels. Combining this dose of magnesium with vitamin B6 was even more effective (30Trusted Source).

Other supplements, including rhodiola, ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well (31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source).

However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.

Summary

Certain supplements may reduce stress levels, including magnesium, L-theanine, rhodiola, and B vitamins.
.

5. Practice self-care

Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

  • going for a walk outside
  • taking a bath
  • lighting candles
  • reading a good book
  • exercising
  • preparing a healthy meal
  • stretching before bed
  • getting a massage
  • practicing a hobby
  • using a diffuser with calming scents
  • practicing yoga

Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout (35Trusted Source, 36Trusted Source, 37Trusted Source).

Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.

Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.

Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:

  • lavender
  • rose
  • vetiver
  • bergamot
  • Roman chamomile
  • neroli
  • frankincense
  • sandalwood
  • ylang-ylang
  • orange or orange blossom
  • geranium

Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep (38Trusted Source, 39Trusted Source).

Summary

Self-care is an important part of managing stress. A few simple strategies you may want to try are yoga, lighting candles, taking baths, and reading a good book.
.

6. Reduce your caffeine intake

Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.

Consuming too much may worsen and increase feelings of anxiety (40Trusted Source, 41Trusted Source).

Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms (42Trusted Source).

People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated herbal tea or water.

Although many studies show that coffee is healthy in moderation, it’s recommended to keep caffeine intake under 400 mg per day, which equals 4–5 cups (0.9–1.2 L) of coffee (43Trusted Source).

Still, people who are sensitive to caffeine may experience increased anxiety and stress after consuming much less caffeine than this, so it’s important to consider your individual tolerance.

Summary

Large amounts of caffeine may increase stress and anxiety, although people’s sensitivity to caffeine varies greatly.

Butterfly On Dandelion Photograph by Royalty Free

7. Spend time with friends and family

Social support from friends and family may help you get through stressful times and cope with stress (44Trusted Source).

A study that in 163 ​​Latinx young adults in college associated lower levels of support from friends, family, and romantic partners with loneliness, depressive symptoms, and perceived stress (44Trusted Source).

Having a social support system is important for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.

Summary

Having strong social ties may help you get through stressful times and is important for overall mental well-being.
.

8. Create boundaries and learn to say no

Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

Taking control over your personal life may help reduce stress and protect your mental health.

One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed.

Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.

Plus, creating boundaries — especially with people who add to your stress levels — is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend who tends to create drama.

Summary

It’s important to create healthy boundaries in your life by declining to take on more than you can handle. Saying “no” is one way to control your stressors.
.

9. Learn to avoid procrastination

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality (45, 46Trusted Source).

A study in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection (46Trusted Source).

If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.

Summary

If you find yourself regularly procrastinating, staying on top of your to-do list may help ward off related stress.
.

10. Take a yoga class

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness.

Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being (47Trusted Source, 48Trusted Source, 49Trusted Source).

These benefits seem to be related to its effect on your nervous system and stress response.

Yoga may help lower cortisol levels, blood pressure, and heart rate while increasing levels of gamma aminobutyric acid, a neurotransmitter that’s low in people with mood disorders (49Trusted Source, 50Trusted Source).

Summary

Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.

11. Practice mindfulness

Mindfulness describes practices that anchors you to the present moment.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy (51Trusted Source).

Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety (52Trusted Source).

If you’d like to try out meditation, countless books, apps, and websites can teach you the basics. There may also be therapists in your area who specialize in MBCT.

Summary

Mindfulness practices such as meditation and MBCT may help reduce stress levels and improve mood.
.

12. Cuddle

Human touch may have a calming effect and help you better cope with stress (53Trusted Source).

For example, studies show that positive physical contact and sex may help relieve stress and loneliness (54Trusted Source, 55Trusted Source).

These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress (56Trusted Source).

Interestingly, Humans aren’t the only animals that cuddle for stress relief. Chimpanzees also cuddle friends that are stressed (57).

Summary

Positive touch from cuddling, hugging, kissing, and sex may help lower stress by releasing oxytocin and lowering blood pressure.
.

13. Spend time in Nature

Spending more time outside may help reduce stress.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress (58Trusted Source, 59Trusted Source).

A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people (59Trusted Source).

Hiking and camping are great options, but some people don’t enjoy — or have access to — these activities. Even if you live in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.

Summary

Spending more time outside — whether at your local park or atop a mountain — may help reduce levels of stress and boost your mood.
.

14. Practice deep breathing

Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.

During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response (60Trusted Source, 61Trusted Source).

Deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.

The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel at peace.

Summary

Deep breathing activates your body’s relaxation response, thereby counteracting some of the physical sensations of stress.
.

15. Spend time with your pet

Having a pet may help reduce stress and improve your mood.

When you cuddle or touch your pet, your body releases oxytocin — a hormone that’s linked to positive mood (62Trusted Source).

Plus, studies show that pet owners — especially those who have dogs — tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods (63Trusted Source).

Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

Summary

Spending time with your pet is a relaxing, enjoyable way to reduce stress.
.

The bottom line

Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.

Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.

Just one thing

Try this today: Although there are many ways to reduce stress on your own, it’s important to get help when you need it.

If you’re experiencing overwhelming stress or symptoms of anxiety and depression, consider making an appointment with a therapist or visiting a trusted healthcare professional to discuss ways to improve your mental health.

Wolf Animal Sunset · Free photo on Pixabay

 

 

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