STUDENTS will be under a lot of stress in the coming two weeks due to final exams. Prolonged stress can have a negative impact on our bodies and we need to learn healthy ways to deal with stress in our lives. Did you know that stress reduces the number of protective antibodies produced, thus weakening our immune response? Breathing quickens to bring in more oxygen to your lungs, and more blood flows to your muscles. Your heart beats faster and more clotting factors form that makes blood clot faster. Body protein tissues break down. Digestion slows down and is less effective so energy can be conserved for defending the body from any threat. This stress response is perfect if a physical stress was coming your way and you needed to flee quickly. However, when stress continues over a long period of time and you do not provide a physical outlet for the effects of stress, your body may end up exhausted and you may experience depression or hopelessness. The following are various therapies for stress to help you get through your exams: Get good sleep Poor sleep deprives your body of the chance to rest, discharge of tensions, and re-energize. Never pull an all-nighter because by the time you reach your exam room your brain will start to shut down, you will experience confusion and poor memory. Exercise Even only a 15- minute walk or jog before you start studying or several jump-ropes or a quick dance will help. Exercise produces endorphins in your brain that lift your mood and increase your energy levels. Sweating through exercise helps your body get rid of toxic by-products produced during the stress response. Practice relaxation exercises Since you are probably short on time, relaxation techniques need not take longer than 5 minutes. Take a warm bath, breathe deeply, pray an extra prayer before sleeping, or read a few verses of the Qur'an. Express yourself Have a friend or family member that you can confide in and who will support you and listen to you. When you actually hear yourself talk about your worries you may realize that they are not too much to handle after all. Change your perception of the event That is critical in how the exams will affect your health. Compare these two students. One says, "If I don't do well on my exams I will never go to college, I will not find a job, none will ever marry me and I will die poor and alone." The other thinks, "I will do my best and even if I don't get perfect grades, most colleges have personal interviews and other types of assessment tests that will determine my strengths and skills, it won't be the end of the world." Obviously the first student will suffer more stress symptoms like stomach upset, jittery nerves, and sleepless nights. Proper nutrition If stress has reduced your appetite, don't force yourself to eat large meals. Instead have more frequent, simpler meals. Soups or a salad, or a quick tuna or egg sandwich will nourish your body without slowing it down. During stress you need extra fluids, drink plenty of water and if you are not eating enough, you should have some fresh fruit juices like orange, grape, carrot, or apple juice. Keep whole wheat crackers and carrot sticks or a fruit next to your desk when you study to get some vitamins that your body needs to cope with stress. Nutrients. The most important vitamins that should be supplemented when under pressure is a 50mg to 100 mg vitamin B complex. The B vitamins have a relaxing effect so it is best to take them at night before bed. Vitamin C is also used up more under stress so it is wise to supplement at least 1,000 mg of vitamin C daily. All the best! __
