Most students have to deal with a significant amount of stress. This can lead to serious consequences if not dealt with right. In this article, you’ll learn how to cope and manage it healthily.

Stress Causes and Dangers

According to the APA study, teens report having similar levels of stress to adults. College students face even more issues in this regard. They have to navigate a new environment and take on a lot of adult responsibilities.

The common causes of constant stress among college students are:

• Overloaded curriculum;
• A lot of assignments and homework;
• Social challenges like meeting new people and making friends;
• Internal and external expectations;
• Transition to living separately, managing finances or time;
• Pressure to be successful;
• The necessity to combine education with work;
• Financial problems;
• Romantic relationships;
• Family matters.

Although it is impossible to eliminate all the triggers, it is quite possible to manage the level of tension one deals with. For example, if the main cause is curriculum and homework, students can opt for professional help.

Academic writing platforms offer writing, editing, and proofreading services to all students in need. If you feel like you cannot complete an assignment on your own, you can decide, “I will ask experts to write my term paper for me this time.” Experienced authors can nail any type of paper in almost no time. Whether you need it polished or done from scratch, they are ready to assist. This helps reduce tension, get a long-awaited break, and keep up with the studies at the same time.

And it is also a good opportunity to get professional advice and collaborate with experts to develop one’s skills for the future. It is crucial to take breaks and relax because prolonged stress can be incredibly harmful to mental and physical health.

It can lead to:

• Academic burnout;
• Sleep problems and disorders;
• Anxiety;
• Depression;
• Chronic pain;
• Lower immunity;
• Substance misuse, etc.

To cope with it healthily, one needs to identify the main triggers and address them first. Also, it is important to incorporate stress-relieving techniques into your daily life.

7 Ways to Reduce Stress

Take Care of Yourself

It is easier said than done. Physical and mental health are interconnected, and when you do not take care of your body, it lowers your resilience.

Students need to establish a healthy regimen for themselves that includes a regular sleep schedule, proper nutrition, and regular exercise.

Sleep is essential, yet a lot of students tend to neglect it in favor of other responsibilities. Sleep deprivation is linked to worsening mood, worse learning abilities, lower grades, and a higher risk of academic failure. It can also lead to an increased risk of car accidents.

Physical exercise is one of the most effective ways to reduce stress. This has to do with cortisol and adrenaline levels you can manage with physical activity. Also, exercises release endorphins, which boosts mood and calms one down.

You do not have to devote a lot of time to it if you do not have any. But students can opt for a bike instead of the car or bus. They can walk to the classes or do some yoga at home.

Try Breathing Exercises

Breathing exercises are perfect to instantly calm down and beat the stress or anxiety response. Sometimes you only need 5 minutes to calm down and think clearly. This has to do with the exchange of oxygen and carbon dioxide in the body. And also it gives a necessary break for the nervous system.

Because such exercises offer immediate relief, they are perfect to use after classes or in the moment of acute stress. If you struggle with anxiety, they can also help to reduce symptoms. A lot of tutorials are available online for free. Students can also use apps for breathing and meditation, like Othership, Inscape, Breathwrk, or BreathIn.

When done regularly, such a technique can help resolve long-standing issues as well.

Use Visualization

This technique is also called guided imagery. It offers almost instant results and reduces tension. The goal here is to detach from the triggers for a couple of minutes, breath, and relax. This calms down the body’s response to cortisol and adrenaline.

And it doesn’t require much to start. Students can find a quiet place, relax their bodies, and close their eyes. Then you can imagine a peaceful and safe place in detail. It can be a field with a lot of greenery and light wind. Or it can be seaside with salty air around. Focus on details that evoke positive feelings and emotions. Try to make it vivid. Some apps can assist with that, such as Creative Space, Simply Being, or Guided Imagery.

Practice PMR

PMR stands for Progressive Muscle Relaxation. Students can use it before important exams or when they cannot sleep. The idea is to relax muscles that are automatically tensed when you are dealing with a lot of inner tension.

The technique is based on tensing and relaxing every muscle consciously. You need to do it until you feel that your whole body is relaxed. This can be difficult at first, but with practice, you’ll learn to calm down in minutes.

This is a very effective method that ensures tension reduction whenever you need it.

Turn the Music On

Music is one of the powerful ways to calm down and feel better. It has several cognitive benefits as well. It can be stimulating or relaxing, based on what you need right now and the type of tunes you turn on.

For example, upbeat songs can improve processing speed and memory. This can put you in a working mood and help you focus. Relaxing music assists in calming down and reducing tension. For some, it can help them fall asleep faster.

If you love music, you can try different genres in various situations and find those that work for your best.

Pick on a New Hobby

This works on two levels. First of all, it gives you something to take a break for. And taking breaks is essential to rest and recover. Secondly, hobbies that include doing something with your hands can significantly reduce tension.

You can choose whatever you like or try something new. Some of the effective options are:

• Reading;
• Gardening;
• Knitting;
• Puzzles;
• Baking;
• Painting and drawing;
• Photography;
• Various DIYs and crafts;
• Scrapbooking, etc.

You can also join a college club for one of them to meet new friends and like-minded people.

Build Support Network

Sometimes venting out is exactly what you need in a moment. Having a support group is crucial for any person. This is a group of friends or relatives you can talk to and confide in without being judged. They can offer advice, support, or a friendly shoulder to lean on.

When you are not alone, it is much easier to deal with all types of difficult situations.

In Summary

Students need to learn how to manage stress to live a healthy and fulfilling life. It starts with the identification of causes and goes to practical techniques one can try. It is essential to be mindful, take care of yourself, and take time to relax and unwind. 

We all have moments of frustration at work and times when looking for a new job seems like a great idea, but it can be difficult to tell when it truly is time to go. If you need a little inspiration, here are a few tell-tale signs that could indicate you might be better off elsewhere.

The opportunities for progression are limited

Jobs that give you no scope for progression or movement up the career ladder can be demoralizing. Consider your goals, and if you know that your current job will not lead you there, it could be time to go. If you work hard, feeling stuck and being passed over for promotions are warning signs.

You feel the work lacks challenges

Sometimes it’s reassuring to understand your job inside and out, but when nothing has changed for years, you might lack motivation. If you are hoping to branch out into a new and exciting role, you could consider returning to education. For example, if you work as a social worker and don’t feel fulfilled, it might be worth looking into further education to open more job opportunities. The Spalding University online social work master’s degree is designed for social workers who are seeking more challenges, and with a fully remote degree available, you can stay in your full-time job while studying.

The pay remains disappointing

Working hard in a role you are overqualified for is frustrating, and this is exacerbated when the pay is low. When your boss is not willing to discuss a higher salary, it’s probably time to move on.

You have already made plans to quit

Even people who have made it into the job of their dreams think about leaving occasionally. When the day has been exceptionally difficult, briefly planning to quit is normal. However, if you’ve been looking for new posts and are drafting a resignation letter, a new job is the best option.

Stress and anxiety are affecting your life

If your anxiety levels are rising or you are experiencing feelings of burnout, changing jobs could help you achieve a better state of mind. Although we all feel stressed at work from time to time, a regular feeling of dread means you should be exploring other options.

Other people are leaving the company

Some businesses have a high staff turnover due to an unpleasant company culture, low pay or difficult working conditions. If people at every level are jumping ship and no action is being taken by management, you might be better off in a new position.

Boredom begins to take hold

Staring out the window occasionally is fine, but without regular moments of enthusiasm, work can quickly become a grind. If your manager does not want to offer you a different position in the company or additional responsibilities after you have expressed unhappiness, a new job could deliver more excitement.

No one appreciates your efforts

Without the appreciation of your leadership team, it is difficult to remain committed in any role. This is especially true when you are working hard because a lack of motivation will quickly take hold. If you want your efforts to be acknowledged, it may only happen when you change jobs.

In recent years we have been lucky enough to learn the importance of gut health on the entire body. Probiotics may be able to help digestion, immunity, and even mental health through the gut and brain axis.

A modern western diet containing ultra-processed, sugar, fried foods can over time and disrupt the microflora in your gut leading to issues.

Taking a probiotic can in some cases help but it’s difficult to know sometimes if the probiotic bacteria is working or not. This CuriousMindMagazine blog post will explain how you can figure out if a probiotic supplement is working or not.

1) You Feel Happier

With a staggering 95% of the body’s serotonin “happy chemical” produced in the intestine probiotic supplements may be to work through what is known as the gut and brain axis. Your gut may be able to send neurochemical signals from the gut up to the brain resulting in increased happiness or less anxiety. Clinical reviews have shown links between poor gut health and mental illness with many people with depression also having imbalances in good versus bad bacteria. This proves that there is indeed a link between gut health and mental health. Different probiotic strains work differently, and it can take up to 30 days for probiotic bacteria to modulate the gut in a way that can benefit your mental state.

2) You Get Sick Less

Often It’s not just serotonin that comes for the gut with upwards of 70% of the immune system cells also said to be found in the gut. If your gut is in poor health the it’s also likely that you will get colds & flus more often because of how vitamins like vitamin c & nutrients like zinc are absorbed in the gut.

Taking a probiotic supplement, a couple of months before flu season may give it your gut enough to start working by producing IL-10 p that can help lower the inflammation giving the immune cells the best chance at protecting your body from viruses. If next flu season you find that you don’t get sick after trying probiotics, then there is a good chance it is because they have worked.

3) Your Pooping Habits Change

Probiotic strains like Lactobacillus Acidophilus have been studied extensively in humans with one clinical trial from 2017 showing that the Lactobacillus Gasseri CP2305 probiotic strain taken daily for 4 weeks was able to beneficially influence the quality of life in patients with Irritable Bowel Syndrome because of its efficacy on the symptoms. Keep in mind that probiotics can initially cause symptoms like diarrhea whilst your microbiome adjusts to the new probiotic bacteria entering the gastrointestinal tract.

The study showed that participants had an improved quality of life because their diarrhea lessened and stool consistency changed. If you find that your poops aren’t always solid or

that they are often watery you may be able to test if a probiotic is working. If after taking a probiotic supplement for the correct CFU count with the right strains you notice your poops are more solid, easier to pass, and consistent every day that means the probiotic supplement has worked.

4) Better Vaginal Health

The healthy vaginal microbiome should be home to billions of friendly Lactobacillus probiotic bacteria but in an unhealthy person, it made instead be overrun by Candida Albicans fungus that results in conditions like bacterial vaginosis. If you have this then it may result in a foul smell or itchiness.

Typically treatment includes antibiotics which may be beneficial in killing out any pathogens causing the infection. At the same time, the antibiotics may also kill the friendly lactobacillus bacteria that can crowd out the bad bacteria creating a healthy environment for the vagina. If after taking a probiotic supplement you notice a better-smelling private area, then that’s a sure sign.

5) Weight Changes

Just like in the probiotics for mental health studies where it was shown those suffering from mental health issues had different microbiota profiles compared to healthy individuals. Remarkably it was also found that those with healthy lean bodies had different types of bacteroidetes bacteria versus control groups of obese people who had more gram-negative species of pathogenic bacteria.

These findings potentially show that by altering an unhealthy gut microbiome you could also alter your body weight. It was suggested that some of the bad bacteria found in obese people were able to work through the gut and brain connection we discussed earlier. Instead of sending signals to eat healthily, the bad bacteria can send signals to eat more junk processed junk food with high sugars. This negative loop can worsen gut health whilst increasing body fat. Check out BetterBody to know more about how probiotic affect weight gain.

How Long Does It Take for Probiotics to Start Working?

Now you know the most common signs that show probiotics are starting to work in your microbiome you probably want to know how it takes for the bacteria to start. The answer to this question first depends on what probiotic strains you are ingesting, the CFU count, and for what specific condition.

This study for example shows that Lactobacillus Reuteri (DSM 17938)started showing increased bowel movements in SIBO patients at 4 weeks whilst other studies like this one carried out on acne patients showed the probiotic working at around 3 months. Generally speaking, benefits for pro-anti-inflammatory cytokines may take longer at 1 to 2 months whereas poop changes could be as quick as a couple of days.

Why A Probiotic Sometimes Doesn’t Work

If a supplement company promises that their probiotic supplement will bring guaranteed health results they are breaking the law and lying because the facts are that they don’t work for everyone and they should not be used as a medical treatment due to lack of clinical research in humans at without a doctors diagnosis.

Different probiotics will work in different ways so you may need to try different brands until one works. Another mistake people make is forgetting about prebiotic fiber which is essential for probiotic bacteria to survive.

If you are gut is already in good health with no dysbiosis then it’s likely that probiotics will have no effect as there is nothing to fix.

Taking the probiotic supplement with acidic foods like vinegar or boiling water may also kill the probiotic bacteria before it even reaches your large colon.

Storing the probiotic supplement in a direct supplement and not the refrigerator may also kill the probiotic bacteria reducing the efficacy to the point it doesn’t even work. If when you take a probiotic supplement and notice no initial digestive side effects, then that means it is not working.

Final Thoughts

If your probiotic supplement is working don’t despair, you may need to either give it more time or try some different strains. If you are already in good health and eat a lot of fermented probiotic foods, then you may already have a diverse microbiome that doesn’t need any more probiotic bacteria.

Following the tips in this blog post may be helpful but if you have any health conditions it’s imperative that you talk to a qualified doctor and follow all prescribed treatments. Probiotics are not intended to treat or cure medical conditions immuno-compromised people should not take them. The content in this post was not written by a doctor.

Have you started your estate planning yet? Although estate planning is typically something thought to be reserved for older people, it’s actually something you can do at any time. You can start planning long before you reach retirement age and continue making adjustments over time. 

There are many different components involved in estate planning, including asset distribution, probate administration, wills, power of attorney designations, living trusts, business succession, and more. It’s understandable if the complexity of these components has been keeping you from moving forward, but you can make it easy by hiring an attorney.    

If you haven’t considered estate planning yet, regardless of your age, here are some of the best reasons to start planning how your estate will be distributed and managed after you pass. 

1. You’ll have peace of mind 

Estate planning will give you peace of mind knowing your loved ones will be taken care of after you pass away. Imagine what would happen if you passed away and you didn’t have a plan for how you wanted your possessions to be divided amongst your loved ones.

Without an estate plan, which includes a will, there will likely be confusion and even arguments over who is supposed to get what, and how you want your last wishes to be carried out. It’s not exactly an easy process, and just having a will isn’t enough to make sure your loved ones get the items you want them to get. 

In your estate plan, you can name an executor who will take over the administrative process and make sure things happen smoothly. They will manage all the technical requirements and communications, and make decisions in alignment with your wishes. 

While you definitely need to have a will, its existence won’t make things happen according to your will without first being processed through the court. Someone (your executor) will need to physically take your will to the court to be processed. They’ll also be in charge of making sure your assets aren’t prematurely distributed. 

For example, if you will your grand piano worth $30,000 to your grandson, that grandson can’t just take the piano after you die. Once the court starts the probate process to make sure all of your debts are paid, it’s possible that the court might require selling the piano to cover your debts. Your will only comes into play after probate has been completed and your debts are settled.

Having an estate plan will give you peace of mind knowing your executor will handle the details and make the process as smooth as possible. 

2. You have minor children 

If you have minor children, no matter how old you are, you need an estate plan to name a guardian for your kids, should you pass away at any age. If you don’t name a guardian for your kids in your estate plan, they’ll likely have to go through an extremely stressful experience with the state until a relative can get custody. 

Even so, the relative who gets custody might not be someone you want to take care of your kids. Worse, the court might decide none of your relatives are fit to raise your kids and they could go into foster care.

A change in custody of children can become the center of some difficult family battles. By creating your estate plan and naming your child’s guardian, you get to choose who takes care of your kids.

3. Taxes can be traumatic 

State and federal inheritance taxes are enormous and the only way to reduce them is to have an estate plan that transfers your assets in a way that creates the smallest possible tax liability. Sometimes you can bypass all inheritance taxes, but even if it’s only reduced, it will help.

Unfortunately, beneficiaries often inherit things they can’t afford to pay the taxes on and have to sell the item to pay it off. This is especially true for houses and other real estate properties.

Start your estate planning today 

Now is the best time to start creating your estate plan with the help of an attorney. The estate planning process is easy to understand, but it’s not simple enough to do on your own, so make sure you hire legal counsel to help.

Wrongful death caused by an abusive nursing home staff is a topic that affects many people’s life. The abuse is usually physical, emotional, and sexual and can lead to the victim’s death. When such incidents occur, the family members have the right to file a wrongful death claim against the nursing home facility and its owners. They have to get justice for the loss of a loved one and, in some cases, the family’s life that has been changed forever.

Steps on How to Deal With Wrongful Death Caused by an Abusive Nursing Home Staff

1. Contact a Nursing Home Abuse Attorney

In many cases, these facilities are large corporations well-known for their poor quality of care. Therefore, they are very concerned with protecting their reputation rather than caring for their loved ones. An investigation will inform you what happened. You can present this information to the attorney helping you in your case. The attorney will then tell you your options for your case and how you should proceed. Click here to get more information about nursing home abuse lawyers.

2. Understand What You Have to Prove

The family can claim for the person’s pain and suffering, mental anguish, loss of companionship, and financial hardship due to the wrongful death. When it comes to mental anguish, you have to prove that your loved one was suffering mentally. Avoid all assumptions. The burden of proof is on you, so ensure you can provide all necessary evidence to help your case.

3. Gather the Evidence

The reason for wrongful death can be various. The frail nursing home resident could have died because of a lack of proper care, but it can also happen because of the nursing home’s negligence. Whatever the reason is, you have to gather all necessary evidence that will provide proof of your loved one’s case. Such evidence includes pictures of your loved one’s bruises, certified medical reports, and a death certificate.

4. Present Your Case

You should present the evidence should before a jury. The attorney will help you in presenting your case before the judge. In this process, you will have to prove that your loved one was abused or neglected by the nursing home staff, which led to their death. The attorney will also help present the family’s emotional damages, loss of companionship, and financial hardship.

5. Recover Financial Damages

The deceased’s family may have to go through medical expenses, funerals, and other related costs. The compensation awards are usually calculated using several factors; however, a wrongful death claim is an exception. The family can receive compensation for the damages incurred due to the wrongful death. Your attorney can help you in this process by presenting the evidence and arguing to get the maximum compensation possible.

Wrongful death caused by an abusive nursing home staff is a topic that can significantly affect your life and the lives of those around you. It is important to remember that this can happen to anyone, especially in recent years. It gives us all reason to keep our loved ones safe from these horrible places, and it will hopefully save them from all the danger they are subjected to in these facilities.

Fires, floods, earthquakes: even if your home isn’t directly affected, you may find that things you took for granted don’t work any more. What will you do if you open the faucet only to find that there’s no water? What if there’s no electricity? With natural disasters becoming ever-more common, it’s something we need to think about. Here’s what you’ll need to make it through.

1. A Supply of Drinkable Water

When water supplies are interrupted, your stored water supply could be a life-saver. Water storage containers range from large rainwater tanks and well reservoirs to smaller containers that you’d keep filled with fresh water in case of emergencies. You can determine how long you’d be able to hold out on stored supplies by basing your calculations on the minimum amount you’d need. That’s one gallon of water per person per day for basic survival needs.

2. Stored Non-Perishable Food

As a worst-case scenario, imagine being cut off from the outside world for several days. If your electricity is off, which it’s likely to be in a disaster of that magnitude, the food in your freezers and refrigerators will spoil quite fast. A stock of canned and dehydrated food is worth having in that case – but be sure that you aren’t reliant on an electric can-opener!

3. Lanterns, Torches and Spare Batteries

While having lighting after nightfall isn’t a basic survival need, you’ll certainly be a lot more comfortable if you have some form of backup lighting. Unless you have solar power or a generator – and possibly as a last-ditch if these should fail – having some torches and lanterns and the batteries to power them will come in handy. (1)

4. Cooking Facilities and Fuel

At its most basic, this could be your outdoor barbeque – or you could have a simple gas hob to tide you over. Neither of these will be helpful if you don’t have the necessary fuel, so add this to your checklist. Expand your list of camping meals – they’re likely to become staples if you’re cut off by a natural disaster. Don’t think that cooking facilities aren’t a necessity. If you run out of clean drinking water, you may have to filter and boil water from suspect sources.

5. A Battery-Powered Radio

Being without internet seems unthinkable, but if the infrastructure goes down, you may be thankful to have an old-fashioned radio to help you get information from the outside world. Find out whether the roads are open. Hear whether relief is on the way. Get advice from the authorities on what you should and shouldn’t do. If nothing else, being informed will help you to know how long you’ll be on your own.

6. A Good First Aid Kit

Even when everything is going fine, it’s wise to have a good first aid kit around the house. In disaster conditions, you may have to play doctor for your family. Know your basic first aid and have the necessary equipment at hand. With luck, you won’t have to use it, but it’s best to leave nothing to chance.(2)

Can Your Family Survive on its Own?

During natural disasters, chaos reigns. When relief comes, it usually tries to begin in the hardest-hit areas. That means that if you’re “basically” OK, you might have some time to wait before the authorities can help you or restore your services. How long can you hold out? As a final consideration, what will you do if you have to evacuate? Work with your family to do a little disaster planning of your own. You may never need to implement those plans, but if the worst comes to the worst, you’ll be glad you were prepared.